Food

Tips to Stay Healthy Even When You Work 40+ Hours a Week

Being able to thoroughly enjoy one’s professional life can be a hugely rewarding experience. However, for me, it came at the cost of my physical well-being,which I realized only after I experienced various persisting and niggling health issues.

You must have heard of the phenomenon called job burnout. At a time when you are required to put all your energy into your work, it becomes a time that you really don’t feel up to it, or in fact don’t feel up to doing anything at all.

Skipping breakfast, forgetting to exercise and lack of adequate sleep just to make more time for work — sounds familiar, right? Well, you and I aren’t alone. Researchers conducted a survey on over 2,000 workers over a period of 5 years and found that those who worked 11 hours or more in a day were at more than twice the risk of developing depression than those who worked for 8 hours or less, according to an article on The New York Times.

Ways to Stay Healthy While Working
While you are busy climbing the career ladder, are you also balancing work and health? Here are 5 simple tips that can help:

2. Follow the 20–20–20 Rule: Staring at the computer screen for long periods of time at a stretch can cause eye strain, blurred vision and even headaches. To reduce such discomfort, look away from the screen after every 20 minutes at something 20 feet away for at least 20 seconds. That’s the 20–20–20 rule.

3. Start Your Day with a Healthy Breakfast: Eating healthy has no substitute, so why not start your day with a healthy yet scrumptious meal? Mushroom patties, walnut and yam salad, corn and kidney bean salad and more make for a wonderful and nutritious vegan diet, says Chef John Deatcher, in an article on Foodini’s. You can also include food like cornmeal, rice-based cereals, pretzels, oats and so on, for added energy throughout the day.

4. Get Enough Sleep: An average of 8 hours of sleep is a must for every adult who wishes to stay healthy and be able to tackle everything the next day might throw at them. Sound and undisturbed sleep not only reduces tiredness but also helps increase your concentration during the day. Also, if you can manage a short nap of 15–20 minutes at office once a day, nothing like it.

5. Keep Yourself Active: Working in an office often requires you to sit at one place constantly for hours. Often, your posture while could be incorrect, causing back pain, muscle aches and so on. Your body requires physical movement to keep your joints and muscles healthy and tension-free. Taking the stairs instead of the elevator is an easy fitness option readily available and hassle-free, but a great option to keeping yourself physically healthy, according to an article on The Muse.
I am consciously built these tips into my daily life, while also ensuring that I put in at least 20 minutes of physical activity, such as walking, running or stretching, each day. I can confidently say that I’ve experienced a noticeable difference not just in my physical health, but my overall well-being. I even sleep better these days.


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Thanks !

Thanks for sharing this, you are awesome !

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