By Anna Bessonova Leybengrub RDN, CDN, CDE
When working from home, it is easy to skip workouts, regular meals, social interaction, and even sleep. Taking the time to consciously structure your environment can lead to healthier habits. Below are some simple, yet helpful tips to boost your mood and overall health while working from home.
1. Set up your workspace for success.
Our environment has a significant impact on our overall wellbeing. Take a look around your work area. Does it make you feel stressed or does it bring feelings of peace and comfort? Working (and living) in clutter is an energy-drainer. Decluttering may be the perfect recipe for a more harmonious and productive work environment. If your space is already organized, a little beautification can go a long way. Research shows that adding plants to your workspace can help soothe you and lower stress levels. Add things to your space that inspire and bring a sense of joy to your day.
2. Set up a routine and stick to it.
Do you shower and get dressed daily as if you were going to the office? While many aspects of our current life may seem largely out of our control, setting up and sticking to a daily routine may provide a much-needed sense of control and predictability to our lives. Although you do not need to have every minute of your day planned, having a basic skeleton of your day will help keep you on track, while preserving energy and providing peace of mind, as you progress toward your goals.
Try starting your days with a glass of water and stretching to help you stay grounded. Follow up by a shower, skincare, and getting dressed. Thereafter, I build your meals, projects, breaks, and meetings into your calendar. When creating your schedule, consider the time of the day you feel most energized and productive. Organize your tasks and breaks accordingly. It might help to track your hours and keep yourself accountable until this becomes your second nature.
3. Move your body.
As our lives have taken a drastic shift, many of us are lacking the movement we had before because so much of our life is happening at home. Finding a way to keep moving now is crucial to our physical and mental wellbeing. If you have not built a workout routine into your life, with an abundance of virtual workouts available online, now can be the perfect time to form a new exercise habit.
To avoid boredom and burnout, mix up your workout routine every other week. Try out different videos, alternate between strength and cardio exercises, or use new equipment. Consider also the type of exercise you may benefit from most. If you are now sitting more at your computer, shake things off and get your blood pumping by doing cardio. If you are running around your home chasing kids all day, you may need a routine to help you slow down and relax (think restorative yoga, strength training, mindful walking, tai chi, etc.).
Whatever workout you chose, make sure it is enjoyable. Remember also that you are never too old to try something new! Keeping an open mind regarding exercise can help you stay motivated and active. If an exercise seems overwhelming, try to adjust instead of giving up. For example, you may wish to try chair yoga, if getting on a mat seems too intense. Simply getting up every hour for two minutes to improve blood flow to the brain and distress can be a positive start.
4. Take regular breaks.
According to studies, we concentrate better and feel less stressed when we purposefully detach from work and enjoy a real break. Taking a deliberate break from work with a short walk in the park, or a bit of mindful relaxation, can powerfully affect our ability to concentrate, reduce stress, and alleviate fatigue, resulting in increased productivity throughout the workday. Even with little time to spare, try setting a phone reminder to take regular breaks.
Most importantly, take at least a 20 min lunch break and avoid working during your meals. Multitasking and distracted or hurried eating can prompt you to eat more, easily leading to undesired weigh gain. Once you start eating, it takes about 20 minutes before the brain begins sending out “I’m full” signals that turn off appetite. Slowing down and savoring your food can help you control your intake.
5. Nourish your body and mind with the right foods.
To support focus, energy and mood, it is key to keep blood sugar stable throughout the day. If your blood sugar drops, you might feel tired, irritable, and anxious. Eating regularly (every 4-6 hours, or when just starting to feel hungry), and choosing foods that release energy slowly will help to keep your sugar levels steady.
Slow-release energy foods include non-starchy vegetables, fruit, whole grain pasta, brown/wild rice, oats, wholegrain bread and cereals, nuts and seeds. Avoid foods which make your blood sugar rise and fall rapidly, such as refined grains, sweets, biscuits, sugary drinks, and alcohol.
It is also essential to include some protein with every meal as protein helps to stabilize energy, balance mood, and keeps you satiated longer. Sources of protein include lean meat, fish, poultry, eggs, cheese, legumes (beans and lentils), soy products, nuts, and seeds. Turkey is not only a great source of protein, but it is also loaded with tryptophan, a chemical that stimulates serotonin production and calms the brain.
Your diet should also include healthy fats, which are vital for proper brain function. The brain needs fatty acids (such as omega-3) to keep it working and feeling well, to stabilizing energy and balance mood. Good sources of healthy fats include oily fish (salmon, sardines, mackerel, light tuna, herring, and rainbow trout), nuts (especially walnuts and almonds), extra virgin cold pressed olive oil, seeds (such as flaxseeds, chia seeds, and hemp seeds), greens leafy vegetables, and avocados. Skip trans-fats and partially hydrogenated oils, which have been linked to illness.
As proper nutrition is vital to optimal physical and mental well-being, consider investing some time in weekly meal prep to assist you in upholding this healthy practice.
6. Stay hydrated.
If you do not drink enough fluid, you may find it difficult to concentrate or think clearly. Moreover, dehydration may cause digestive discomfort and constipation. Focus on drinking non-caffeinated, non-alcoholic and non-sugary beverages, such as filtered water, infused water, herbal teas, milk, or even broth-based soups.
While unlimited tea and coffee refills at home might be tempting, remain mindful of these stimulants as they can lead to dehydration. Caffeinated and sugary drinks can bring on a burst of energy, often ending with a spiral into fatigue. Experiment with replacing or substituting half of your caffeinated beverages with decaf and notice what affect this has on your energy and mood over time.
7. Stay connected.
For the most part, many of us have a general idea of what it means to take care of ourselves: eat a balanced diet, work out, and try to get enough sleep. But did you know that social connection is just as critical?
One landmark study showed that lack of social connection is a greater detriment to health than obesity, smoking, and high blood pressure! On the other hand, strong social connection strengthens the immune system (research shows that genes impacted by loneliness also code for immune function and inflammation), helps to speed up recovery from disease and illness, and may even lengthen your life!
Now that we know the significant impact of social connection on our physical, mental, and emotional well-being, can you think of anyone with whom you have been meaning to catch up for some time? One of the best ways to uplift oneself is to uplift others. Can you think of one person you may call this week to check on or to offer help? It could easily be that your better mood and health are just a call way 😊
