盘点白领改善健康的十个简单方法
1. Avoid the treats The birthday doughnuts or the homemade chocolate cookies from colleagues may be tempting, but the experts say to avoid them at all costs. Research from the Royal College of Surgeons has shown the office cake culture, in which workers bring in treats for birthdays and celebrations, is fueling obesity and dental problems. Psychologist Corinne Sweet explained how you can avoid temptation. She said: "Temptation will always present itself. You have to plan a course of action to curb your vulnerability to being seduced by something you know will trigger your need to snack. This may take effort and time, as we often hang on to what is familiar, but if you stick to it, you will soon be reaping the rewards." 2. Make a packed lunch Not only will making your lunch at home save you money, but you can also make sure it is packed full of nutrients without the high sugar, salt and fat you find in many fast food grab-and-go meals. Fast food lunches "rarely provide you with enough veg, fiber and good quality protein to keep hunger at bay and blood sugar levels stable throughout the afternoon," explained nutritionist Lily Soutter. "A great blood-sugar balancing lunch is essential for preventing that post-afternoon energy slump, as well as keeping hunger at bay." 3. Top up vitamin D levels Spending short periods of time in the sunshine is a great way to top up your vitamin D levels, but if it's pouring outside or you truly can't leave your desk, there are other ways, such as eating plenty of oily fish. "The best way to get vitamin D is from spending lots of time in the sun, but if this is not an option, try taking a supplement," advised nutritionist Cassandra Barns. 4. Leave your screen at lunch Nutritionist Shona Wilkinson of Superfood UK said get away from your desk when you're eating if you can, or at least keep your eyes off the screen. She said: "It is important for our digestive systems to sit up straight while eating and eat slowly. If you want to enjoy your food make sure you look at it while you are eating and take the time to savor the flavors." 5. Stay hydrated Remember to drink plenty of water, advised the nutritionists, as keeping hydrated is important for brain function. Dehydration can lead to headaches and fatigue. "We should be aiming for two liters of water per day," Shona said. 6. Up your steps Even some gentle exercise everyday will improve your health, the experts said. They suggested taking a walk at lunch time - but if you can't fit this in, podiatrist Dave Wain at Carnation Footcare has some other suggestions. "Change your route to work. Even by adding an extra five minutes of walking to your journey, you'll up your step count." 7. Don't eat when stressed Avoid heading for the cookie tin after a stressful meeting, the experts advised. They said try sitting down for lunch without talking too much, focusing on your meal. "By focusing on conversation rather than the eating, this may interfere with the digestive process," advised Shona Wilkinson. "It's also important to chew properly, at least 30 times each mouthful." 8. De-stress with a to-do list If you don't have time to go out and clear your head on your lunch break, the experts advised writing a to-do list to gather your thoughts. "If you feel the symptoms of stress coming on, learn to get your priorities right," advised Marliyn Glenville, author of "Natural Alternatives to Sugar". "Learn to say no if you feel that you have taken on too much. Being assertive is invigorating and empowering. It also helps to make lists of what is, or is not, a priority, and to tackle the priority tasks first." 9. Clean your desk Desks have been known to harbor 400 times more bacteria than the average toilet seat - stomach-churning news for those who eat at their desks. Try to spare five minutes a day to give your desk a tidy up and a clean. 10. Embrace fidgeting Are you naturally someone who feels like they constantly have to move, whether that's simply tapping your foot, or swinging on your chair? Some studies have suggested this could actually help you burn a few calories, so embrace your fidgeting. |