Healthy tips to prevent time off work

Posted on Wednesday, December 7, 2022 by Jane SNo comments

In office support jobs in London, colds, flu and sickness bugs (as well as the dreaded Covid), easily spread around the office like wildfire. Even with hybrid working, many in office support jobs in London are surrounded by their colleagues coughing and spluttering! We are sure you want to minimise your time off sick so that you can protect your employment record and reputation – especially as many references when applying for new jobs ask for sickness absence rates.

So, if you work in office support jobs, how can you improve your health so you don’t need time off sick? And more to the point – healthy employees are productive employees, so how can you boost your productivity through your health?

1.    Get enough sleep

Eating healthily and getting exercise are important, but getting enough sleep is an often overlooked pillar of health. As a society, we’re not getting enough sleep. As a London office worker, probably with a sizeable commute, you may not be getting enough. Try to maintain a strict sleep schedule – going to bed and waking at the same time each day to get your 8 hours.

2.    Have a good breakfast

Don’t grab junk at your desk; instead have a healthy breakfast, such as overnight oats, to ensure you have the energy for the day. Avoid sweet foods which make your blood sugar levels crash. Breakfast is needed for high concentration throughout the day.

3.    Get out in the fresh air and daylight

London offices tend to be enclosed with central heating and air conditioning. Make sure you get some fresh air on your commute and definitely in the middle of the day. In winter, you probably commute in the dark. This means your lunchtime must be spent out of the office where you can get some daylight and fresh air. This will actually help you sleep better and bolster your immune system.

4.    Take a healthy lunch

Make up a lunch crammed with a variety of fruit and veg. This helps your gut health, prevents you eating Ultra Processed Food, and ensures you’re doing everything you can to increase your vitamin levels to fight off the bugs.

5.    Reduce your stress

We tend to overlook lack of sleep for our health, and there’s a tendency to overlook stress too. When you are stressed, your immune system is depressed and you’ll find it harder to fight off those common bugs around you. Try to reduce your workplace and personal stress by taking a daily walk, having time out, and trying techniques such as mindfulness. Even just leaving your work station at lunch time for a walk in the fresh air can do wonders to lower your stress levels. Use your breaks too – they are important!

6.    Stay hydrated

It’s important to drink enough water at work. You want to drink around 2 litres of water a day. Take a refillable water bottle to work and aim to drink two full 1 litre bottles throughout the working day.

You can’t prevent all bugs, but you can do your best to reduce the risk of succumbing and also how unwell you get.

Different employers have vastly different sickness policies. If your employer’s approach to sickness isn’t working for you, it might be time to  consider changing jobs.


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