Is your 9-5 boring you? Are you able to work more than you want? You are not alone. Navigating the challenges of corporate life can be demanding, often leaving little room for self-care. However, maintaining health in a busy work environment is important for productivity and overall well-being. We have some tips to help you balance your professional and personal life while putting your health first. Here’s how to brave corporate life while putting your health first.
Also Read: 5 Effective Ways to Create a Balanced Diet Chart for Working Professionals
How to Stay Healthy With a Busy Job:
1. Don’t Skip Breakfast
One of Rujuta Diwekar’s most simple yet effective tips is to eat breakfast before leaving home. A nutritious breakfast sets the tone for the day and helps stave off sugar cravings later. Choose foods that are high in protein and healthy fats, such as eggs, yogurt, or whole-wheat toast. A balanced meal can improve concentration and provide sustained energy in the morning.
2. Avoid Morning Stimulants
While coffee and tea are popular morning foods, starting the day with stimulants can cause an energy crash. Diwekar recommends alternatives like nariyal pani (coconut water), fruit, or refreshing sherbet. This option hydrates and nourishes the body, preventing the afternoon slump that often accompanies a caffeine-heavy breakfast.
3. Snack Wisely
In the corporate world, snacking is inevitable. However, the timing and type of snack is important. Diwekar recommends eating a healthy snack between 4 and 6 pm. This may include nuts, bananas, or traditional snacks like mathri. This food is not only satisfying but also helps to maintain a light dinner, improve digestion and sleep better.
4. Make Smart Choices During the Night Shift
For those who work the night shift, the temptation is to indulge in high-sugar, high-carbohydrate snacks. However, Rujuta Diwekar emphasizes the importance of choosing foods that contain complex carbohydrates and healthy fats. Rotis made with rajgira (amaranth), jowar, or ragi are excellent choices. These foods are rich in nutrients and help curb cravings while providing lasting energy.
Also Read: 6 Easy Protein-rich Snacks to Keep You Afloat at Work
5. Stay Hydrated with Natural Drinks
Hydration is important to maintain energy levels and focus on work. Instead of going straight for tea or coffee, try natural drinks like chaas (buttermilk) or saunf sherbet (fennel water). This drink is not only refreshing but also helps reduce bloating, acidity, and headaches. Staying hydrated can improve your mood and overall productivity.
6. Meal time
Try to fit meals around your work schedule. Eating smaller and more frequent meals can prevent fatigue and keep your metabolism active. Aim for three balanced meals and two healthy snacks each day. It helps regulate blood sugar levels and keep your energy consistent.
7. Incorporate Movement Breaks
Sitting for long periods of time can affect your physical health. Incorporate short movement breaks throughout the day. Stand, walk, or walk around the office. This small activity can improve circulation, improve mood, and improve cognitive function.
8. Prioritize Sleep
Adequate sleep is irreplaceable for maintaining health and productivity. Rujuta Diwekar recommends consuming gulkand (a sweet preserve made from rose petals) or banana mixed with water or milk before going to bed. These foods improve digestion and help reduce hunger, allowing for a good night’s sleep. Aim for 7-9 hours of quality sleep each night to recharge your body and mind.
9. Manage Stress
Corporate life can be stressful, and managing that stress is important to your health. Try practicing mindfulness techniques such as meditation or deep breathing exercises. Setting aside a few minutes each day for these practices can reduce your anxiety levels and improve your focus.
10. Build a Supportive Environment
Surround yourself with colleagues who prioritize health and wellness. Sharing healthy recipes, encouraging each other to rest, and participating in group activities can create a supportive atmosphere. This friendship not only boosts morale but also makes healthy habits more enjoyable.
11. Prep Meal for Success
Planning your meals in advance can prevent unhealthy eating habits when you’re hungry. Spend a few hours each week preparing nutritious meals and snacks. Having healthy options available will reduce the temptation to reach for unhealthy foods during a busy work day.
Your well-being not only benefits you but also improves your performance and satisfaction in your company role. Complete these strategies, and grow personally and professionally.