7 Tips How to Stay Healthy and Adjust in Home Office
Lately, after the outbreak of Covid-19, we see a lot of companies allowing their employees to work remotely. As much as an appreciable step this has been, working from home has its own downsides. Employers report lack of productivity on part of employees working from home. While some employees also happened to report health issues like fatigue and lack of energy they experience while working from home and bound to facing our loved ones in the same space 24/7. Since the new situation requires a lot of patience, strength and planning, I`ve put together some tips to address the issues arising working from home.
1. Eat Your Way to Stronger Immune System
To equip your body to fight viruses, it is very important to get in nutrients that strengthen your immune system. This will make you better off against the widespread pandemic and also keep you charged and going. Also, having small meals throughout the day is much better than having 3 large meals a day. This will provide your nerve cells with a constant supply of nutrients to keep you up and running away from fatigue.
Here are some of the best food options for boosting the immune system:
• Garlic- Allicin, an antioxidant compound, in garlic helps to improve the body’s disease-fighting response.
• Citrus fruits- Provide vitamin C and flavonoids to fight respiratory infections, increase the production of white blood cells, and enhance epithelial barrier.
• Red bell papers- One of the richest sources of vitamin C, provide the body a boost of antioxidant and anti-inflammatory contents.
• Spinach- High levels of beta-carotene, flavonoids, minerals, vitamin A, vitamin C, and vitamin E in spinach support a healthy immune system.
• Ginger- Abundant in antioxidant and anti-inflammatory compounds that boost the body’s ability to fight viruses and bacteria.
• Broccoli- Vitamin E, B vitamins, and vitamin C in it fortify the immune system and fight bacteria, viruses, and other toxins.
• Turmeric- Curcumin in it is known to reduce inflammation and infection.
• Green tea- Flavonoids and polyphenols in it act as immunity-boosting agents.
• Sunflower seeds- Its antioxidants and vitamin E prevent cell damage and improve immune function.
• Almonds- Antioxidants, vitamin E, fatty acids, and zinc in almonds are useful for boosting the immune system.
• Shellfish- Zinc and omega fatty acids strengthen the immune system and repair cell damage.
• Oysters- One of the best ways to feed your body with zinc, selenium, vitamin A, iron, vitamin C, required for healthy immune system.
• Mushrooms- Vitamin B, selenium, niacin, polysaccharides, and riboflavin in mushrooms are essential for optimal immune functioning.
• Berries- Rich in vitamin C, vitamin E, and flavonoids. Particularly known to reduce respiratory tract infection and flu, making it ideal to fight coronavirus.
• Sweet potatoes- Beta-carotene and vitamin A in them increase disease-fighting cells in the body.
• Papaya- Contain high levels of vitamin C along with antioxidants and fibre, which facilitate a healthy disease-fighting immune function.
2. Get Moving to Stay Active
Working from home is a daunting task on account of the fact that you are required to work for multiple hours sitting in one place. When you’re at your workplace, it is quite possible that you get to move out of your seat for meetings, scrums etc. So, while you’re working remotely, make a habit of taking a little walk across the room every now and then.
Bodyweight or kettlebell workout, cardio exercises, staircase workout, and morning stretches are also great for adding physical activity into your routine. It will give your body cells the boost of energy, improve the levels of oxygen in the blood, and trigger energy-boosting hormones so you can remain more active for a lot longer.
3. Meditate for Healthy Mind and Body
Working from home may also result in disruption of work-life balance. For a week or so, it can be managed without a fuss but if undertaken over a prolonged period of time, it may cause certain issues pertaining to mental wellbeing. Disturbance in one’s mental wellbeing may result in lack of focus and attention.
Best way to cope up with this is to meditate. Take some time out of your schedule to mediate on a regular basis. It will keep the negative thoughts at bay and calm your senses so as to bring you into normal healthy mindset.
Tai chi, yoga, and body scan are some of the commonly used mindfulness techniques to enhance mental wellbeing, concentration, productivity, vitality, and overall health. Always remember that consistency is the key here.
4. Stay Sufficiently Hydrated
It is imperative to drink a lot of water to keep all your organs and your metabolism in the best of shape. Loading up on water helps with digestion and assimilation of food. One reason why you may feel fatigued and weary is because you’re not having enough liquids.
So, sip on water, tea, fresh juices, or any healthy beverage throughout the day to stay hydrated and energized. Fill your water bottle and keep it on your desk to remind yourself to stay hydrated throughout the day.
5. Create an Effective Morning Routine
It’s a no brainer that the way you start your morning can have profound impact on your performance and productivity during the day. Undoubtedly, the idea of spending a few more minutes in the bed is tempting, but it can make you feel exhausted, distracted, and unproductive, having a negative effect on your work. Therefore, it’s important to create a working morning routine and adhere to it. Start off with a refreshing morning shower and follow with a nutrition-filled breakfast. Switch to healthier beverages like herbal tea and lemon water instead of coffee.
Turmeric and ginger make a great addition to your morning teas due to their antioxidant and anti-inflammatory effects that can be beneficial in building stronger immunity and fighting the Novel Coronavirus. Writing a journal can help you express your emotions and feelings and help you through this hard time. Morning walk on the grass can also help you gasp fresh and clean air, provide you a dose of vitamin D, and boost your focus and energy level. Also, indulging in mindfulness breathing for a few minutes can help to bring awareness and consciousness to your body, mind, soul, and the surroundings.
6. Get a Specialist’s Help
These are tougher times and the kinds of problems at this scale haven’t been experienced by most of us before. It is quite and well possible that not everybody can cope up with these times alike. If you’re someone who has not been able to get along with the very idea of working from home, do not worry. It is alright to have problems. If you’re having issues dealing with stress and anxiety, talk to a life coach. They will guide you on how to sort it out. Remember that internet is your friend. You can find plenty of help online too.
Similarly, if you need help on diet and lifestyle related issues, get help from a nutritionist or a health coach. A health coach can guide you on how to optimize your lifestyle while a nutritionist can delineate for you all the necessary nutrients you need to work efficiently. A specialist’s advice is highly recommended to tackle the risks associated with working from home.
7. Manage Kids While Working from Home
If you’re a mom or dad who has to work from home while managing young kids at the same time, it’s important to carve out a schedule for yourself and them too. This will not only help you stay on track but also let everyone in the family know when others are available and when they need some space to carry out their tasks. You can write down everyone’s schedule and display where all the family members can see it.
Also, choose a workspace with a door so when you’re working, you can keep the door closed and avoid any distraction. Collaborate with your manager in case you have a family commitment to attend to.
Working from home comes with added responsibilities and pitfalls along with convenience and freedom. With a sudden change in our work life due to the ongoing stressful circumstances caused by the Coronavirus (Covid-19), it is highly important for us to modify and upgrade our habits and lifestyles accordingly. Nobody knows exactly when the pandemic will be eradicated, so we must now think of all the solutions we may need to enhance our productivity, physical and mental health, and overall wellbeing. Besides working on your immunity to combat the Coronavirus, don’t forget to maintain your personal hygiene and practice social distancing to ensure the safety of yourself as well as of others around you. If you are overwhelmed, just pause with everything you do, close your eyes and breathe. That is the only way forward. Good luck and know that I am here for you.
Be Safe and Healthy, Stay at Home!
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7 Tips How to Stay Healthy and Adjust in Home Office