How to cope with business life and stay healthy: 11 dietary tips to keep in mind

Is your 9-to-5 schedule overwhelming? Do you end up working more hours than expected? You’re not alone. Tackling the challenges of corporate life can be demanding and often leave little room for self-care. However, maintaining your health amidst a busy work environment is essential for productivity and overall well-being. We have some tips to help you balance your professional and personal life while still prioritizing your health. Here’s how to tackle corporate life while prioritizing your health.

Read also: 5 Effective Ways to Create a Balanced Diet Chart for Working Professionals

How to stay healthy with a hectic job:

1. Don’t skip breakfast

One of Rujuta Diwekar’s simplest and most effective tips is to eat breakfast before leaving the house. A nutritious breakfast sets the tone for the day and helps prevent sugar cravings later. Opt for foods rich in protein and healthy fats, such as eggs, yogurt or whole-grain toast. A balanced meal can improve your concentration and provide sustained energy throughout the morning.

2. Avoid morning stimulants

While coffee and tea are popular morning staples, starting the day with stimulants can lead to energy crashes. Diwekar recommends alternatives like nariyal pani (coconut water), fruit or refreshing sherbet. These options hydrate and nourish the body. Preventing the afternoon slump which often accompanies a caffeine-rich breakfast.

3. Snack smartly

In the business world, snacking is inevitable. However, the timing and type of snacks matter. Diwekar recommends having a healthy snack between 4 and 6 pm. This can include peanuts, bananas or traditional snacks like mathri. These foods are not only filling but also help keep your dinner light, which promotes better digestion and better sleep.

4. Make smart decisions during night shifts

For those who work night shifts, the temptation to indulge in high-sugar and high-carb snacks is strong. However, Rujuta Diwekar stresses the importance of choosing foods with complex carbohydrates and healthy fats. Rotis made with rajgira (amaranth), jowar or ragi are excellent options. These foods are rich in nutrients and help curb cravings while providing long-lasting energy.

Read also: 6 Easy-to-Prepare High-Protein Snacks You Can Eat at Work

5. Stay hydrated with natural drinks

Hydration is essential to maintain energy levels and focus at work. Instead of drinking tea or coffee immediately after arriving, try natural drinks like chaas (buttermilk) or saunf sherbet (fennel water). These drinks are not only refreshing, but also help reduce bloating, acidity, and headaches. Staying hydrated can improve your overall mood and productivity.

6. Schedule your meals

Consider structuring your meals around your work schedule. Eating smaller, more frequent meals can prevent you from feeling sluggish and keep your metabolism active. Aim for three balanced meals and two healthy snacks each day. This helps regulate blood sugar levels and keeps your energy steady.

7. Incorporate movement breaks

Sitting for long periods of time can take a toll on your physical health. Incorporate short movement breaks throughout your day. Stand up, stretch, or walk around the office. These small activities can improve circulation, boost your mood, and improve cognitive function.

8. Prioritize sleep

Getting enough sleep is non-negotiable to maintain health and productivity. Rujuta Diwekar recommends consuming Gülkand (a sweet jam made from rose petals) or a banana mixed with water or milk before bed. These foods aid digestion and help mitigate hunger pangs, ensuring a restful night’s sleep. Aim for 7 to 9 hours of quality sleep each night to recharge your body and mind.

9. Control stress

Business life can be stressful, and managing that stress is critical to your health. Consider practicing mindfulness techniques, such as meditation or deep breathing exercises. Setting aside a few minutes each day for these practices can significantly reduce anxiety levels and improve your focus.

10. Create a supportive environment

Surround yourself with peers who prioritize health and wellness. Sharing healthy recipes, encouraging each other to take breaks, and participating in group activities can create a supportive environment. This camaraderie not only improves morale, but it also makes healthy habits more enjoyable.

11. Meal Prep for Success

Planning meals ahead of time can prevent unhealthy eating habits when hunger strikes. Spend a few hours each week preparing nutritious meals and snacks. Having healthy options on hand will reduce the temptation to reach for unhealthy prepared foods during busy work days.

Your well-being not only benefits you, but also improves your performance and satisfaction in your corporate role. Adopt these strategies and thrive both personally and professionally.