Due to the worldwide COVID-19 outbreak, many companies have work-from-home policies in place and many employees have been working from home for a while now. No matter where your staff work, their health is essential for the operation of your company. We have brought to you some tips on improving their immune system which you can circulate among your staff.
One way to improve your immune system is by having a balanced diet. Working from home doesn’t mean you have to be stuck with eating leftovers or food delivery. Here are some tips on having simple and healthy meals at home:
It doesn’t have to be perfect: A strict plan is easy to slip up on. It is alright to occasionally indulge in richer food that makes you happy. Just don’t do it with every meal. Some suggest an 80/20 rule, focusing on eating healthy 80% of the time to start.
Plan a balanced meal: Most agree that it is important to have a balanced diet. Without going into too many details or calorie counting, you may consider a simple portion of lunch consisting of 1/2 vegetables, 1/4 proteins (meat, eggs) and 1/4 starch (rice, pasta, bread)
Mind your portion size: Speaking of portions, please remember that you are moving around less while working from home. So adjust your portion sizes to fit your reduced energy needs.
It doesn’t have to be boring: If you prefer to prepare your meals in batches, they don’t have to be the same way every day. Repeat ingredients but not the dish. Spice things differently, cook them with different methods, or pair ingredients with different starches each day.
Take the time to enjoy it: Now that you have healthy and tasty meals for lunch, remember to take a proper lunch break. Stay away from your laptop and phone, and enjoy your meal.
Another way to improve your immune system is through maintaining physical activity. Working from home means you no longer need to walk to social hubs or meeting rooms, or go up and down our internal staircases. Here are some tips on simple exercises to make up for your reduced physical activity:
Aim for moderate intensity: Some studies show that 20 to 30 minutes of exercise can help your body strengthen its immune system. That is equivalent to a short brisk walk every day, or cycling a few times a week.
Listen to your body: Moderate intensity can mean any exercise that is enough to make you pant, but not overly strenuous the whole way through. So try to get a good workout, but don’t over-tax yourself.
Include your daily activities: Exercise can include activities that you are already doing. Think taking the stairs in place of the elevator, or playing with your kids, or even intense house cleaning. Include them as part of your exercise plan.
Exercise can do many things: Exercise is not just great for your immune system. It improves your cardiovascular functions, reduces stress, and even slows ageing.
In addition to exercise: Give your body extra help when you pair exercise with a balanced diet and good quality sleep patterns.
(Disclaimer: We are not medical professionals. Please follow recommendations from your doctor when in doubt.)