5 Simple Health Hacks You Can Start Today!
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1. Bring a refillable water bottle with you to the office.
This may seem obvious, but many of my coworkers bring their travel coffee mug with them to the office but not a water bottle. Unless you plan on refilling that travel mug with water, consider bringing a second refillable bottle for water, and ideally bring one that is at least 24 fl oz so you don’t have to refill it constantly during the day. If you’re busy with back to back meetings, and your water bottle is empty, you’re going to be out of luck until you have a break in your schedule. If you have a hefty 40 ounce bottle, you have a better chance of staying hydrated throughout even the busiest of days. If you don’t have a water bottle at all, well, you’re relying on quick stops to the drinking fountain or a small 16 ounce plastic water bottle to keep you hydrated.
Fill it up before you leave home, put it in your cup holder on the way to work (use this if you have a wide bottle such as a Yeti or Hydroflask that is too big for your cupholder), and keep it on your desk, NOT in a drawer or in your backpack. The visual reminder of your water bottle helps to increase water intake.
2. Take 5 minutes after unloading your groceries to...
Wash and prepare (chop/peel) at least ONE fruit and one vegetable. Do this immediately after unloading your groceries. Having a quick and easy option, such as chopped cucumbers or sliced watermelon, already prepared for you, you're much more likely to reach for it when looking for a quick snack compared to if you had to wash and chop it on the spot. Take your prepped product and pack it up in a glass Tupperware container or in a reusable bag (such as these) to grab while running out the door on the way to work. If you don’t have anything washed, chopped, and ready to go, chances are you’ll choose something else that’s more convenient, like a bag of chips or a sleeve of Reese's. This brings us to the next simple health hack: taking that snack with you on the go!
3. Pack a snack in your bag or lunchbox to munch on during the day.
If you don't pack a snack, you're at the mercy of what is offered around the office. If you're lucky to work in an office that supplies healthful snacks, this may be less of an issue, but if you're like me, working in healthcare, it's the vending machine, break room donuts, or nothing. Pack a snack that you feel good about. That could be the fruit or veggie you prepped when you got home from the grocery store, a bag of nuts, a protein bar, string cheese, or beef jerky. If you're trying to avoid the break room donuts and have no other snack options packed, and the hunger hits, there isn't much holding you back from reaching for a glazed pick me up. Be prepared!
4. Consider your morning beverage.
Are you a morning coffee drinker? Is your drink of choice creamer with a side of coffee? If your'e nodding your head "yes", consider tweaking your drink in a few ways. Can you cut down the creamer from 1/4 cup to 2 tablespoons? If a sweet drink is your thing, can you order a latte made with two pumps of syrup instead of four? If those feel like too drastic of changes try making smaller changes, 1 tbsp or 1 pump at a time. Are you a juice drinker? Can you swap out that cup of orange juice for a full orange or two clementines for added fiber?
By reducing the these concentrated sources of sugar you’ll find that your energy is maintained for longer and you won’t feel that dreaded crash hours into the work day which leaves you reaching for another pick me up.
5. Go for a walk.
Seriously! We undermine the immense benefits that walking has on our physical and mental health. If you’re feeling stressed out after a meeting, step outside and take a walk around your office building. Feeling uncomfortable after eating a large dinner? Take a walk around the block. Feeling munchy after dinner? Take another lap around the block. Have a meeting that’s audio only? Take a walk. You get the idea. Find the time, whether that's between meetings or in the evening with your dog and kiddo joining for some quality time.
K.I.S.S (keep it simple…)
There's no wrong way to start prioritizing your health
These are five simple suggestions that don't involve fancy supplements or significant lifestyle changes
Try one, or try them all!