Work From Home Tips For Enhancing Health & Productivity

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

A bowl of dry cereal. A bag of chips. A packet of cookies. Moong sprouts with shredded vegetables and yogurt. The first 3 foods? Well, that’s what most people who work from home eat on any given day! The last one? A fitness enthusiast is throwing together to get his/her protein-fix for the day! But, we can get there too! It really is a cinch!

Those who work from home, struggle with eating right. Their constant excuses and grumblings are – I have deadlines, I can't take a break to cook up a meal, I did not plan ahead, and the list goes on! Come lunch hour, and they hover helplessly about the kitchen rummaging for quick fixes. The downside of working from home is that you tend to turn to comfort foods and indulgences. Gorging on pizza, cola and coffee may feel good for a while, but eventually leads to weight gain, inadequate sleep, irritability and depression.

Eating healthily is vital for physical and mental health and well-rounded well-being. You don't have to follow a strict diet regime, just avoid processed and junk foods, steer clear of excess caffeine and avoid indulgences to stay healthy as part of your work from home tips.

Stay productive: 5 ways to fight the Work-From-Home inertia

Work From Home Tips

1.Chart out your mealtimes: Like you schedule your work for the day; also establish in advance meal schedule. It is advantageous and helpful to menu plan. Do not skip meals, don’t reach out for junk and don’t be grazing mindlessly all day. Eating right helps you stay alert and productive, both of which are crucial while working from home. It will also ensure that you are not a hangry mess by evening!

2.Meal prep in advance: Prepare your meal in the morning before you sit down in front of your computer. Washed lettuce, pre-cut vegetables, boiled eggs, grilled fish and chicken, fruits and nuts - a simple form of meal preparation which streamlines things considerably. Prepping for your meals saves valuable time and ensures that you have something healthy to eat as part of your work from home tips.

3.Stay well hydrated: Dehydration causes headache and exhaustion, and both are strongly counter-productive. So, make sure that you drink plenty of water through the day; keep a bottle of water next to your work station. Keep sodas and packaged fruit juices at bay; they’re loaded with sugar and will cause a sugar crash later in the day.

4.Beware of caffeine:Drinking countless cups of coffee may seem appealing but tread very cautiously when you’re dealing with caffeine. A little bit makes you alert, but excessive amounts trigger irritability, headache, anxiety, and acidity. If you must, then no more than two cups of coffee per day. Switch to green coffee, green tea, white tea, herbal tea and water infusions instead. To work efficiently from home, it is important to be careful about your caffeine intake.

5.Don’t stack your pantry with junk food: When grocery shopping, buy sensibly. Don’t load up on packaged and junk foods; if they’re not close at hand, you can’t reach out for them! Substitute your junk food with wholesome, healthy, quick-to-make and ready-to-eat foods. This is one of the most important work from home tips for good health.

Stock up on these nutrient-dense foods

Healthy Work From Home Tips
  • Tofu
  • Paneer
  • Eggs
  • Canned fish
  • Fresh and dry fruits
  • Nuts
  • Salad greens
  • Vegetables
  • Yogurt
  • Milk
  • Hummus
  • Cheese
  • Cereal
  • Granola
  • Dark chocolate

Healthy hacks for those who work from home

  • The chief part of your menu should be complex carbs – vegetables, fruits and whole grains.They release energy slowly, keep you fuller for longer and also stabilizes our moods. Also, get in plenty of proteins – eggs, beans, peanuts, lentils and fish.
  • Have vitamin B rich foods.Vitamin B complex found in green vegetables like broccoli and spinach, beans, bananas, eggs, poultry, fish and beetroot, are very vital for the optimal functioning of the brain and the release of ‘happiness chemicals’ serotonin and dopamine. Deficiencyof these vitamins may trigger anxiety and depression.
  • Another factor for you to bear in mind is goodgut health.Gut health determines your mood and behavior. Ensure that you have ample pro-biotics - found in fermented foods like tempeh, yogurt, and idli. These keep the GI tract functioning well, perk up the mood and improve cognitive function.

Watch your lifestyle when your home is your office

It is important to chalk out a schedule for eating, exercising, working and sleeping. The schedule should focus on ensuringgood sleep routine. Sleeping and waking at a set time daily maintains a sense of normality, and helps you carry out your plans efficiently.Remember, alteringdeep-rooted habits overnight may not be easy, but once you make an effort and are committed to it, things fall in to place easily.


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