The importance of looking after yourself
Sleep, nutrition and physical health are deeply intertwined and contribute heavily to overall health and wellbeing. Each has a direct impact on the other and all three are equally as important.
Research shows that if just one of these gets out of shape, it can affect the others, potentially leading to increased stress and an overall decline in wellbeing.
Office based staff
Working in a busy comms environment it’s easy to get engrossed in your work. It’s important you make time to get up from your desk and away from your screen and get your body moving. Try some the following tips to increase your energy and improve your productivity:
- Get up and have a quick walk around the office
- Go and make a cuppa
- Go and have a quick chat to a team member instead of sending an email
- Do a couple of quick exercises or stretches
- Have a drink of water to avoid dehydration
- Take a walk at lunch time and get some fresh air
- To avoid that afternoon slump, prepare a healthy lunch to take into work.
These are perfect to grab and eat hot or cold. You can easily vary with different vegetables, cheeses and herbs. (Substitute the sunflower oil in recipes for extra virgin olive oil to make these even healthier). Check BBC food for a great selection of Savoury muffin recipes BBC Good Food
Heat in minutes and transfer to an insulated flask / sealed mug to transport if called out. There’s some great soup recipes in our nutrition for wellbeing section.
Boil 3-4 of these in advance and keep them refrigerated in lunchboxes ready to grab if you need to head out.
A bag of unsalted nuts.
A few of these provide a good source of protein and fibre to sustain your energy, manage appetite and curb cravings.
Soak a cup of oats in a glass jar with milk. Add berries, top with flaked almonds, cinnamon and yoghurt. This is a great breakfast option if you need a quick early meal. You can prepare enough of these to last your on-call period. Vary with cocoa powder, seeds, chopped hazelnuts / walnuts / and other fruits that don’t go brown quickly, such as tinned peaches, kiwi fruit, chopped frozen mango. Keep the fruit and nut toppings separate if you want to gently microwave the oats to have as porridge.
Natural yoghurt with mashed / pureed fresh or frozen fruit for a filling nutritious snack.
Rather than buying flavoured yoghurts that can be high in sugar.
Houmous and chopped vegetables.
Such as carrots, peppers, cucumber, sugar snap peas, roasted cauliflower.
Pre-roll some wraps with fillings such as:-
- Tuna, sweetcorn and salad
- Houmous, roasted peppers and rocket lettuce
- Grated or cream cheese, cucumber, and avocado.
Wholemeal bread to make toast with nut butter.
Remember: If you don’t need these during the night, your breakfast or lunch is already