It's important to make your workplace a healthy, mentally stimulating environment for yourself.
Some people are lucky enough to work in jobs that keep them fit year-round, like Pilates instructors and Olympic athletes. The rest of us deal with prolonged sitting, donut days and weekly birthday celebrations, and then work on recovering in the after hours. But don't let those 8-hour days sabotage your efforts. Follow these tips to help keep you on the healthy track while at work.
Plan meals and snacks in advance
Men and women who plan their meals are much less likely to be obese than those who don't, according to a 2017 International Journal of Behavioral Nutrition and Physical Activitystudy. The same study also found that people who planned their meals enjoyed better variety and improved diet quality. Depending on your goals and eating habits, improving the quality of your meals may help you lose weight.
Another benefit to meal planning is that it leaves uncertainty off the table. When you know when and what you're going to eat, you're less likely to much on junk food.
Meal planning includes breakfast too. When you've eaten a healthy, fiber-filled breakfast, you'll be satiated for longer and will be less likely to hit the vending machine before lunch.
Eat more Lipotropic foods
While you're planning those work-day meals, consider adding more lipotropic foods to the mix. Lipotropic foods contain organic compounds that break down fat stores, prevent excess fat storage and help cleanse the liver of toxic build-up.
Major lipotropic nutrients include methionine, choline, inositol, betaine and vitamin B12.
Consider packing lunches with the following lipotropic-rich foods:
Beans & nuts
- Brazil nuts
- Flax seeds
- Soy beans
- Lean meats
- Brown Rice
Although it can be difficult to track how much water you're drinking at work, you must stay hydrated throughout the day. Dehydration can cause you to be drowsy and sluggish, which aren't desirable conditions at work.
Water has many health benefits, including its ability to help flush out toxins, maintain regularity and improve your complexion.
Try getting between six and eight glasses of water every day and up your intake of fresh, juicy fruits. These offer another great way to help keep you hydrated.
Make a habit of washing your hands
Throughout the work day, we encounter many people and surfaces that carry germs. Germs cause infection and this is how we get sick. To keep yourself healthy, wash your hands periodically throughout the day with soap for a minimum of 10 seconds at a time. Research done by Rutgers University shows that this is the most effective way to remove germs.
How often you wash your hands is up to you, but you should be washing after every time you use the bathroom and before you eat. If you have a cold, wash your hands more often to avoid spreading germs around the office.
Caffeine will give you a boost of energy to help start your day, but it can also lead to a mid-afternoon crash when the effect wears off. If you're drinking too much coffee, it can aggravate the nervous system and cause the adrenal gland to release cortisol. This is similar to being in a constant state of stress, and that's not good for your health. Work can be stressful enough. Limit the caffeine to one to two cups of coffee or tea per day to avoid negative consequences.
Continue your healthy habits while at work, and it'll be easier to maintain them at home. A healthy lifestyle includes a balanced diet, regular exercise and good habits. Try to keep these things going regardless of where you are and you'll be on the right track.
One woman's story of a mother who worked full-time and how it affected her
According to the U.S. Department of Labor, slightly less than half of all married households have two working parents. I am in that 47 percent of kids who grew up with a mother and father who worked full-time; they worked throughout my childhood and well into my adult years. (Despite their current empty-nester status, my parents still work full-time, with dreams of retirement somewhere over the 401(k) Rainbow.) Many of my friends, on the other hand, grew up with stay-at-home moms, self-proclaimed homemakers or housewives, who between their child's violin practice, doing carpool and running the booster club, spent plenty of quality time with their children.
Millennial women have a unique to-work-or-not-to-work dilemma
Here's my theory: Millennial women have a unique to-work-or-not-to-work dilemma. Half of us were raised by women who did not work, yet as young women, we are tasked with closing that pesky gender gap by working and climbing the corporate ladder.
The point of this piece is not that all women should want to be working moms, or that being a stay-at-home mom is bad. While I am not a mother, I have spent enough time babysitting whiny kids and barfing babies to believe it when people say being a mom is a full-time job. My point in discussing the benefits of being raised by a working mom, and the conclusions I drew from the experience, is solely this: Employed moms should be relieved of working-mom guilt, and future stay-at-home moms should not face ridicule for not "leaning in" far enough.
The most important thing I learned about having a mom who worked full-time is that moms are individuals. Despite the simplicity of that statement, it was an ah-ha moment for me to learn.
My mom, Alexandra "Alie" Pruner, considers herself first and foremost a mother, which makes sense given that she carried me inside her for nine months and has spent enough money on my education to fund a small country. Growing up with a working mom made me realize, though, that in addition to being a parent, my mom is also a spouse, a co-worker, a Democrat, a mentor, a daughter, a feminist, a shameless lover of Dwayne "The Rock" Johnson movies and many other things. My mom spent an entire lifetime in many of those roles long before my brother and I came along; she chose to live those roles because it made her happy.
By working full-time, my mom was a better mother to me. She was happier as an individual, thus making her a more compassionate, aware and present
Not everybody is meant to be a working mom, but for my mother, work is a necessity. She was forced to be independent at a very young age, and making strides in the corporate world makes her happy. She works on the weekends, has a fifth appendage — also known as her BlackBerry — and has probably led a board meeting via conference call during most of our family vacations. She is a pioneer for women in her industry, and much like myself, although on a much grander scale, she seeks to relieve working moms of the guilt they experience for leaving their kids at home.
By working full-time, my mom was a better mother to me. She was happier as an individual, thus making her a more compassionate, aware and present mother when she got home from work. She may not have been the person who picked me up from school or cooked us dinner every night — thank goodness for that, by the way, because she is a horrible cook — but she was a better mom for making herself a happy individual even when it made her feel guilty. I love her even more for having the courage to work full-time during an era, when women were encouraged to be wives or mothers first — and people second.
I hope our generation affords women the right to choose what type of lifestyle is best for them as individuals, and frees them from any guilt or ridicule for making their choice. Closing the gender gap and modern feminism comes down to the perception and treatment of women and their decisions. It is about relieving working moms, like mine, from feeling shame, and preventing future moms from feeling that being a stay-at-home mom is not enough.
I am not upset that my mom missed a few soccer games. I am proud she knew that to be the best mother possible, she had to be the best version of herself as an individual first. I hope she feels she can wear the titles CFO and mom with equal pride, because the way she has inspired me, she definitely should.