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You’ve probably done this before; working 15+ hours non-stop, sleeping only 4 hours to make a deadline. Although it might be true that hard-work pays off, productivity at work isn’t a simple task of throwing more hours at your problem.

Getting ahead of your work at the expense of your health is never a worthwhile trade-off.  

Without a healthy body and mind, it is simply impossible to be productive at work. Case in point, research has shown evidence of a direct link between productivity of employees and their wellbeing, both physical and mental.

Our habits can make or break us. They may wreak havoc on our lives or guide us towards a more productive and happy life. Taking care of your health and wellbeing can improve engagement and performance and boost your productivity.

Below are 5 simple ways to help you do just that.

Eat Well

A large number of young, busy entrepreneurs and professionals tend to subsist on junk food to save time, or even skip meals altogether. Unsurprisingly, it’s a habit that many nutritionists and experts have advised against.

If you neglect proper nutrition, your body is forced to work to conserve the energy it has –  making you feel more and more tired as the day goes by.

It’s recommend that you start your day with a full and balanced breakfast. Breakfast is the most important meal of the day, so treat it accordingly. Make it a habit to wake up early and prepare yourself a healthy breakfast every day and you’ll start to see an improvement on your mood and productivity almost immediately.

You should also avoid junk food, after all, you are what you eat. Instead, choose whole meals and a balanced diet whenever you eat out or bring your own packed lunch to work.

Stay Hydrated

The importance of water can never be over-emphasised, hence the phrase ‘water is life’.

Adequate water keeps your body running like a well-machine and even the slightest hints of deficiency can affect your productivity. Even without going into the myriad of reasons that water is important to your health, keep in mind that dehydration can make you feel tired or cause headaches at the very least.

That’s certainly not good for your productivity at work.

Experts recommend you drink at least 8 glasses of water a day to stay well hydrated. Bottom’s up!

Improve Your Sleep

How much sleep you get significantly affects your output at work. Being sleep deprived causes fatigue, clumsiness, impairs your concentration and can lead to other health risks such as diabetes and obesity.

It’s definitely recommended that you avoid pulling all-nighters and practise good bedtime etiquette. For instance, you can avoid using electronic gadgets like smart phones and computers in bed. This is because the blue light from the screens inhibits the release of melatonin (a sleep hormone) in your brain, making it harder for you to fall asleep.

Visit our blog to find out more about the effects of blue light.

To reduce your exposure to blue light, we recommend blue light filters such as Ocushield: the world’s first and only medically-approved screen protector. Unlike with apps like Night Mode that are intended to reduce the blue light emitted by your device, Ocushield blocks blue light with none of the visual distortion seen in the apps. No more orange tints!

You can also improve your sleeping habits by monitoring which foods and drinks you ingest before going to bed. Avoid drinking too much fluid, particularly caffeinated drinks, as this will disrupt your sleep. You should also try to include foods that will help you sleep better in your dinner or afternoon tea.

Finally, strive to expose yourself to sunlight and fresh air during the day. Our circadian cycles rely on natural exposure to sunlight, which in turn regulate our sleeping patterns.

That’s another reason to restrict the amount of blue light you are exposed to at night – it will confuse your body clock and keep you up!

Exercise

In an age where most work involves sitting in front of a computer for hours on end, the importance of exercise cannot be understated. Don’t hesitate to join a local gym and begin a regular work-out regimen.

We mean it – tear yourself away from your screen right now and get out for a run!

According to WebMD, sitting too much is bad for your health. It raises your risk of heart disease, diabetes, stroke, high blood pressure, and high cholesterol. 

Instead, try taking regular walks, pace while on the phone or use a standing desk to maintain a more optimum posture.

Deep breathing can also influence our state of mind and bring back some control as they help you to manage your stress responses more effectivly. Conscious breathing brings a rush of oxygen into your body, influencing your mental clarity, decreasing stress, and focusing your mind.

Connect With Others

Technological marvels like computers and the internet have defined this century but have brought with them a number of other issues.

We now tend to spend more time in front of our devices instead of actually building real-life human relationships.

Humans are social creatures, and interacting with others helps keep us happy and productive.

So no matter how busy you get, always set aside some time to just hang out with your friends or family. It’ll definitely go a long way towards keeping your mental spirits high in times of uncertainty and stress, and could even lead to some amazing personal and professional opportunities down the road.

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