Days are getting shorter, we get less sunlight and often don’t eat well, while simultaneously not doing enough exercise. How can we still manage to keep our defenses intact and to stay productive? 8 useful tips for everyday life.
Normally, our bodies’ immune systems do quite well against diseases and other potential dangers. Nevertheless, full-time employees in Switzerland on average miss 9 work-days days due to illness, with most of them during winter. Even little things can help our bodies keep their immune systems running:
Drink around 1.5 to 2 litres of water per day. Just put a water bottle on your office desk each morning. That way, staying aware of your water intake becomes a lot easier.
Air the room regularly. Ideally let in fresh air before starting your work day and before each break. If oxygen levels in a room are low, we have to expend a lot more energy to stay productive.
Get enough sunlight. Vitamin D contributes to a functioning immune system and is produced through sunlight exposure. You could get to the office earlier and leave ahead of time to enjoy a little sun.
Stay active. It is common knowledge that exercise helps to keep you fit and to reduce stress levels. If possible, you should exercise outside, to get fresh air, as well as sunlight. You could also go for a walk during your lunch break.
Get enough rest. The majority of people need between 7 and 8 hours of sleeps per night. Among other things, insufficient sleep inhibits t-cells to function properly, these cells are part of the white blood cells which keep our immune defenses running.
Maintain a balanced diet. Reduce sugar consumption and eat enough protein. Moreover, you need a lot of fruit and especially vegetables in order to receive all necessary vitamins. An office breakfast, or a simple fruit basket could be a good idea to start off your workday in a healthy way.
Optimal humidity levels. In most office spaces, humidity often lies below 40 percent. However, the ideal level to maintain healthy mucous membranes is between 40 and 60 percent. An air humidifier could help keep sick leave at bay.
Keep your hands clean. Wash or disinfect your hands regularly, ideally straight after you enter the office.
November 2021
