As a working professional, a stressful job and long hours can negatively impact your health.

Taking good care of your health and body helps you to function at your peak, improving your work performance. Check out these health tips to help you get healthier without making major changes to your lifestyle:

Eat Breakfast
Don’t skip breakfast because you want that extra few minutes of sleep. There’s a reason why breakfast is the most important meal of the day: skipping it has been linked to moodiness and an increased risk in diabetes and obesity.

Make time for lunch

You may end up overeating if you multitask during mealtimes. “Your brain takes time to signal to your body that you are full,” says Ms Kesslyn How, Nutritionist, Raffles Diabetes and Endocrine Centre. “If you rush through your meal or don’t pay attention while eating, you may end up taking in more calories than you need before your brain signals you to stop.”

Rather than cooping yourself up in the office eating and working, why not put aside your work and focus on your meal? Better yet, take a breather and head out during lunchtime for a good meal. Not only will your dining experience be more pleasurable, you will also return to your desk feeling more refreshed.

Keep yourself hydrated

The first signs of dehydration are fatigue, tiredness, or even headaches, which impacts your performance at work. When you are dehydrated, your body is unable to produce energy and its functions slow down, making you sluggish. Once you drink some water, however, these symptoms will disappear.

Sometimes, your craving for an afternoon snack may also be due to thirst and not hunger. Drinking enough water prevents you from over snacking in office, keeping your waistline in check.

Grab a power nap

While a power nap won’t make up for lost sleep, there are still benefits to it. “Power naps boost your memory and energy, which enhances your work performance,” says Dr Chua Siew Eng, Specialist in Psychiatry & Consultant, Raffles Counseling Centre. “All you need is just 10 to 30 minutes.”

Cover your nutritional gaps

Staying healthy can be a struggle when you are busy. Sometimes, we may resort to eating fast foods or skipping meals altogether, which deprives our bodies of much-needed nutrition. If you are unable to get your daily fix of protein and vegetables, take a multivitamin and antioxidant supplement to cover your nutrition gaps.

Walk where possible

The word “workout” doesn’t mean you need to dedicate time for an actual workout. Even squeezing some activities into your daily routine can help. From taking a short walk during your lunch break to alighting one bus stop from home and walking the remaining distance, these activities add up to improve your health and fitness.

Cut down on coffee

While having a cup of coffee first thing in the morning helps kickstart your day, too much harms your body in the long run.

“Excess caffeine may cause insomnia and nausea, as well as increasing calcium excretion and inhibit iron absorption. This increases your chances of osteoporosis and anaemia,” says Ms How. “If you need your morning fix to start your day, try eating these instead:

Type of food Benefits
Vegetables smoothies Filled with antioxidants, vitamins and minerals.

Coupled with high protein yoghurt, it helps to keep your energy going

Egg Contains nutrient choline involved in metabolism, keeps your nervous system functioning, maintains your energy  level
Macha green tea Contains an amino acid called L-Theanine, which directly affects the brain, and can promote a state of well-being and alertness
Eat magnesium-rich food

(e.g. wholegrains, almonds, cashews, pumpkin seeds and sunflower seeds)

Magnesium plays a role in converting carbohydrates into energy. Lack of magnesium can drain us.

 

Cover your nutritional gaps

Staying healthy can be a struggle when you are busy. Sometimes, we may resort to eating fast foods or skipping meals altogether, which deprives our bodies of much-needed nutrition. If you are unable to get your daily fix of protein and vegetables, take a multivitamin and antioxidant supplement to cover your nutrition gaps.