Employee Health Tips
A Comprehensive Resource

Start your day by eating a wholesome breakfast

• Breakfast should be high in protein or fat to sustain your energy until lunch
• Avoid a breakfast high in sugar, the calorie intake from sugar tends to burn quickly causing a crash later on
• Don’t over-do the coffee- caffeine can also cause a crash later on

Snacking should be high in protein or should be raw foods

• Have a high protein snack like nuts or trail mix if you must snack during the day
• Avoid greasy, sugary, overly salty, or fried snacks such as chips- these can cause fatigue. Fight the craving!

Have water or a water bottle near you at all times, and drink it as often as possible

• Adults need to consume 8 8 ounce glasses of water every day. That’s 64 ounces, and most water bottle are 24-30 Oz. Try and fill it about 3-4 times through the day.
• Most offices have a clean, drinkable water source. Use it! Staying hydrated keeps you alert.

Make lunch at home

• Making your lunch at home typically helps you choose healthy options, especially if you shop healthy.
• Lunch can be quick and easy if you throw a salad together using leftover meats etc, or a sandwich.
• Avoid lunch with a lot of starch like breads, pasta, rice, etc. High starch lunches can make you sluggish in the afternoon. Lunch should be light and fresh, to sustain you and your focus for the second half of your workday.
• Try to make your lunch at home as often as possible, it’s easier to make bad decisions when getting lunch from somewhere nearby or going out to lunch with coworkers

It might be hard, but avoid the cakes, donuts, soda, etc. or whatever tempting but unhealthy food is in the break room.

Don’t ruin your healthy eating progress at work with an unhealthy meal at home

Using the above healthy eating tips can help you avoid worktime fatigue. However, due to natural Cicadian Rhythms, adults typically experience bouts of fatigue during 10am-11am and 2pm-3pm.

Avoid caffeine during these times, it might be tempting but it’s a temporary fix and can cause a crash later on

• Also, avoid filling these periods with unnecessary snacking

Go for a walk, sit outside or move around somehow

• Especially if you have a sedentary desk job, it’s unbelievably important to get up and move around throughout your workday
• Step away from the computer. It might be tempting to pop over to social media but get your eyes away from that computer screen for a bit and refocus.
• Splash some cold water on your eyes. Cold water opens/expands your blood vessels which increases their energy carrying capacity. It’ll also feel refreshing!
• Drink some cold water while you’re at it!
• Do some light stretching- this will get the blood pumping to limbs that have been stagnant for a few hours.
• If your job requires a lot of running around, movement, then use this time to sit, relax, and close your eyes for 10-20 minutes. You only need that long to rest to restore focus and energy.
• Yoga or mediation. Try it, it helps immensely.