1. Eat breakfast
Breakfast improves concentration and fuels your brain and body for the tasking day .If you deprive your body of breakfast you may find yourself tired, dizzy and irritable .It may take you longer to carry out tasks and your sweet cravings increase. Walk for 10 min post breakfast to improve digestion and boost metabolism.
2. Maintain correct posture.
Have your feet flat on the floor. Have your hips slightly higher than your knees. Sit as far back in the chair as possible. Keep your elbows close to your body and your shoulders relaxed down. The top line of your computer monitor should be at eye level so you are looking slightly down at your screen, keep your wrists in line with your forearm.
3. Take your breaks
Breaks = peace of mind. And peace of mind = energy and focus. Energy and focus =productivity. When you sit in the same position for a long time ,your blood flow to an active muscle is impaired, the oxygen supply is diminished, which over time can impair muscle function. Move around .You can take few deep breaths and say I am happy when you breathe in and I am healthy when you breathe out or do right nostril breathing (close left nostril with thumb and take long breaths in and out from right nostril )for 1 minute to energize yourself.
4. Your lunch
Your lunch should contain both Protein and Carbohydrate like a traditional thali. Half the plate should be covered with vegetables (bhaji + salad), quarter plate should be protein (pulses or non veg ),quarter plate with starch (rice or rotis) and a dairy product completes a meal. Walk for 10-15 min post lunch to aid digestion, boost metabolism and to lower blood sugar levels.
5. Don’t heat your lunch in a plastic container in the microwave
The plastics will get into your food and increase your risk of developing cancer , hormonal imbalance . If you really need to heat your food,buy electric tiffin box .
6. Cut your caffeine intake
Avoid having more than 2 cups of coffee /tea per day. Excess causes a rise in blood pressure , heart ,causes insomnia, leads to miscarriage, cancer, Alzheimer’s disease.
7 Exercise
Walk when you talk, climb stairs, do some stretching .Move after every 1 hour.
8. Drink green tea
It lowers cholesterol, increases metabolism, reduces B.P., delays Alzheimer’s disease, relaxes mind ,has anti bacterial properties.
9. Mindful eating
While eating, it is best to focus on eating without any distractions of mobile or laptop . In the end, you will better digest your food and absorb the nutrients from the food well. You will also get a signal from the body when to stop and will feel more satisfied from it.
10. Snack it up
Stack up your office drawer with snacks like fruit, roasted chana, nuts, seeds, makhana, peanuts. It will energize you. When you’re energy is sustained, you’ll be able to focus and be more productive.