The daily grind of an in-office job can sometimes compromise some aspects of one’s health journey. Between back-to-back meetings and rushed lunches taken at one’s desk, it can be hard to find time to dedicate to oneself. Eating a well-balanced diet, drinking water, and moving our bodies often take a backseat to the many responsibilities we have as working individuals. Over time, these unhealthy practices can start to take a toll on our digestive and overall health. So how do we combat this plague that is taking over working offices everywhere?
The answer lies in small strategic changes made to our everyday routines. Thinking ahead and coming into each day prepared can lead to a significant change in one’s health. There is no reason why a person’s working environment should get in the way of their health goals, and we are here to make sure it never happens again!
Why You Should Practice Mindful Eating in a Fast-Paced Environment
First things first, we must make time for our meals. Food gives us the fuel to do all the activities we are tasked to accomplish throughout the day. Without food, you are more likely to feel irritable, have trouble concentrating, and experience fatigue. It is crucial that you find time each day to dedicate to your meals.
Some of you might be wondering how that is possible when your day is already overbooked with meetings and responsibilities. One word, planning.
Meal prepping and looking towards the week ahead can help you to better understand your needs. If you know that you have an especially busy week at the office, consider making meals ahead of time or set aside money in your budget to order ahead to the local cafe. If you choose to eat out, try to find places close to your work that offer healthy options filled with essential nutrients.
Once you have the food ready to go, it might be tempting to bring it over to your desk and work through your lunch hour. We advise against multitasking while eating, because this will negatively harm your digestive health. When we are consuming food, our body needs us to be in the present moment and without distraction in order to properly give us the signals of hunger. If we are distracted or stressed, we might find ourselves overeating which will lead to complications such as bloating or constipation.
Tips and Tricks That Support Digestion In the Office
- Proper Posture - Poor posture is commonly associated with desk work due to the prolonged hours of working in one sitting position, a lack of movement throughout the day, and excessive strain on one’s back and neck. Poor posture can lead to headaches, muscle pain, less energy, and poor digestion. Poor posture compresses abdominal organs which can slow down the digestive process and lead to complications such as acid reflux.
- A Probiotic for Bloating - A probiotic supplement like Probiotic Renu ensures that your gut has the protection it needs from harmful bacteria all day long. Maintaining one’s gut microbiome is essential to keeping your gut health stable and happy. We recommend taking the supplement that helps with bloating every single day to reap maximum benefits.
- Take Breaks During the Day - Sitting for a prolonged period of time can cause issues such as constipation and can exacerbate fatigue. Make sure to take breaks from sitting at your desk throughout the day. Consider taking your lunch break somewhere away from your work area to help signal to your body that it is time to relax. Sometimes the only way to boost your energy levels is by giving your body that much needed break for just a moment.
- Drink Water - A lack of movement and sitting in a temperature regulated environment can cause someone to forget to drink water. However, the human body needs water at all times throughout the day. Find ways to remind yourself to drink water while sitting in the office. Consider investing in a reusable water bottle which can help you keep track of how much water you are drinking each day.
How to Maintain A Well-Balanced Diet During Your Nine to Five Office Job Days
Sticking to a well-balanced diet with a busy schedule can feel close to impossible, but with the right tools and mindset it can be achieved.
To keep to a well-balanced diet, we recommend planning your meal and snacks for the office ahead of time. For some this might mean planning the whole week out on a Sunday evening while for others it might mean planning out meals and snacks the night before for the day ahead.
Let’s break down each meal for a work day:
Breakfast
Breakfast is the most important meal of the day, and yet, many of us choose to pass it over for a cup of coffee and quick snack. Eating a well-balanced breakfast can help to satiate hunger spikes later on in the day and can boost your metabolism first thing in the morning. Think of incorporating meals like a yogurt bowl or veggie scramble into your routine.
Lunch
Bringing your own lunch will help to lower your chances of consuming meals high in saturated fats or artificial sweeteners. When you are smack dab in the middle of a work day, the last thing you need is to figure out what to eat. Think of packing meals that require little to no preparation while still being appetizing. Salads and bowls filled with whole grains, fiber, protein, and healthy fats are your best friend!
Dinner
If you are someone that works through dinner time, we recommend also meal prepping ahead of time. For those who are heading home for dinner, we recommend ingredient prepping so that you can make your dinner in a timely fashion once arriving home. Ingredient prepping instead of meal prepping means you are still able to make a meal fresh with less effort.
Snacks
If you like to snack during the work day, we recommend finding healthy and balanced snacks like almonds, fruit, and yogurt!