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Nowadays, the lives of working adults or office employees are still filled with rush and pressure—whether it's commuting, rushing to meet deadlines, stress from meetings, and more. Additionally, with the ongoing COVID-19 situation, some people need to work from home, leaving them with almost no time to take care of themselves. This includes unhealthy eating habits that might cause nutrient deficiencies, as well as lacking time for exercise or adequate rest. And here are... 5 Healthy Tips for Office Workers Choosing to eat nutritious food is a simple technique that can improve the health of working adults.

5 Self-Care Tips for Healthy Office Workers: Healthy Eating and Suitable Habits

5 Techniques to Get Fit

1. กินอาหารให้ครบมื้อและสำคัญอย่าลืมมื้อเช้า

Generally, working people will need 1,800 - 2,000 kilocalories of energy per day, divided into different meals, both main meals and snacks. However, due to the rush of working people, many office workers may not have enough time to eat breakfast. From studies, it was found that skipping breakfast will make the body not ready for work, such as a blurry brain, unable to concentrate on work from feeling hungry. And make choosing unhealthy food for lunch, such as eating too much, choosing food that contains a lot of carbohydrates, fat, etc., which may result in a lack of necessary nutrients and eventually cause excessive energy intake leading to obesity. Therefore, choosing nutritious food from breakfast will help the body receive energy and nutrients that help it work throughout the day.

2. กินมื้อกลางวันแบบไม่กลัวอ้วน

The principle of choosing a healthy lunch menu is easy. Just use the principle of dividing the portion of a healthy plate easily by simply remembering that 2 1 1 along with the principle of reducing eating sweet, fatty, salty by simply remembering that 6 6 1 is

2 1 1: Divide the portion of the food plate, that is, eat vegetables for half of the plate (2 parts) and meat and rice-flour for another 1/4 of the plate (1 part each)

6 6 1: Reduce sweet, fatty, salty, that is, eat no more than 6 teaspoons of sugar, no more than 6 teaspoons of fat, and no more than 1 teaspoon of salt or other saltiness per day.

Also, choosing a healthier menu, such as changing from omelettes to boiled eggs, choosing lean pork pieces, almost minced pork Choose skinless meat menus or menus that use boiling, steaming, spicy salads, grilling instead of stir-frying and frying, etc.

3. ดื่มน้ำเปล่าให้ได้วันละ 8 แก้ว

In addition to eating healthy food, drinking enough water will help promote memory, mood and affect brain function, including reducing stress. Because if we do not drink enough water, the brain will stimulate the production of cortisol hormones, which will cause more stress. Therefore, working people should not forget to drink 8 glasses of water a day or 1.5 liters a day. You can carry a large bottle of water and sip it throughout the day or set a reminder to drink water every hour. Drinking plain water is best. The study also found that

Drinking about 1 large glass (300 ml) of water will help with short-term memory.

Drinking 12 glasses of water a day will also help increase the body's ability to respond, short-term memory and mind.

In addition, when comparing people who drink enough water with people who drink less water, it was found that people who drink enough water have better moods and better sleep. Another behavior of office workers is that they tend to sit in the same position for a long time until their intestines do not move much. Plain water helps the digestive tract work more easily, preventing constipation. But for those who like flavored drinks, they should choose to drink low-sugar drinks, sugar-free formula drinks such as low-sugar green tea, sugar-free green tea, infused water or fruit-soaked water that will give the water a fruity aroma when drinking. It is another option for drinking enough water.

If you have to go all out, find something to fill your stomach.

4. ถ้าต้องยิงยาว หาอะไรรองท้องสักหน่อย

For working people who have urgent work that makes them leave work late or have meetings until the evening, they may definitely feel very hungry in the evening, which will cause them to eat more than usual. Therefore, if you know that you have to have a meeting or have to work longer than usual, you may want to buy some snacks. Healthy snacks that can help relieve hunger include cereal drinks, low-sugar fruits, milk, dairy products, and various types of nut milk. In addition to these snacks having a variety of nutrients, they also help you feel full without having to worry about being hungry during meetings or while working. However, do not eat too much to avoid getting too much energy, sugar, and fat.

5. พักเบรกเคลื่อนไหว คลายปวดเมื่อย

With the current work of office workers, they sit and type in front of the computer, so they do not move around much. And having to stare at the screen may cause body aches or eye strain. Therefore, when body aches occur, you should move your body or stretch every hour, such as shoulder stretches: stretch one arm to the side at a 45-degree angle, then use the other arm to fold it up toward the body, pull the arm as tight as possible to stretch the shoulder area, then turn to the opposite side of the arm and hold for about 10-20 seconds. And neck stretches: raise your right arm and hold it to your left ear, then slowly tilt your neck to the right until you feel the neck muscles tense, then hold for about 10-15 seconds, then switch sides for another 5-10 times, etc. And if you feel tired eyes, you can look out at the sky far away or walk over to talk to your coworkers to manage your emotions and not be too stressed and pressured.

Even though working people or office workers are so busy that they don't have much time, they should still set aside time to take care of their health. The 5 health tips, by choosing to eat nutritious food and relaxing, that have been mentioned, help many working people to take care of their health in their daily lives easily or can be adjusted to be suitable for working from home. And most importantly, don't forget to drink enough water, exercise regularly, and keep your mood bright every day.

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