For the lifestyle you want

Planning to return to the office after WFH? Here’s how to look after yourself

By Suzie Sawyer, Clinical Nutritionist

  • New research shows that 21% of working Brits now work from home vs 2.7% prior to March 2020[1] The same research study reveals that resulting health issues, thanks to home working, now include:
    • Back, muscle and joint pain (45%)
    • Fatigue (45%)
    • Poor sleep (40%)
    • Eye strain (38%)
  • But in spite of these health troubles, 73% of Brits would prefer to work from home at least some of the time

So how can you prepare yourself for going back to your place work on a permanent or semi-permanent basis now that there is potentially less risk of catching COVID-19 since new cases are considerably reduced. Here are my top tips.

Nutritionist Suzie Sawyer


#1 Boost immunity

Forget thinking that immune health and vitamin D are only for the winter months. Our immune health needs to be fit for all seasons and especially when returning to work and mixing with people you haven’t been with for several months. The latest government National Diet & Nutrition Survey – NDNS – shows that we are all woefully short of the vital nutrients, vitamins A, C, D, E and Zinc – all essential for fuelling our immune health.  With 26 fruit and vegetables, Alive! Immune Support Gummies also include vitamins A, B6, C, D, Zinc and black elderberry, nutrients that are all synonymous with immune health.

#2 Fight fatigue and stress less

Any change in routine can trigger feelings of tiredness and exhaustion, especially coupled with the stress of returning to work including the commute.  Try taking Vitano® Rhodiola tablets twice daily, a traditional herbal medicine used for the temporary relief of symptoms associated with stress, such as fatigue, exhaustion and mild anxiety,

#3 Prioritise sleep

Sleep is precious and can be easily disturbed during periods of stress and uncertainly.  Valerian root, often referred to as “nature’s Valium” is a herb that has been used since ancient times to promote tranquillity and improve sleep.  Sleep is vital to how our bodies function during waking hours. Plus, a lack of sleep can weaken your immune system.   Combining Valerian and Passionflower, Bonuit Sleep Aid is a traditional herbal medicine for the relief of sleep disturbances such as helping people to go to sleep more quickly and sustain quality sleep cycles.

#4 Look after your eyes

The BBC recently reported that people’s screen time during the spring lockdown was up by almost a third compared to pre-lockdown[2]. This is bad news for our eyes! This increased screen time can lead to a form of eye strain called Computer Vision Syndrome.  Ensure you maximise the essential nutrients needed to maintain good eye health – including vitamins A, C, E and zinc – by taking a high-quality multi-spectrum daily multivitamin such as Alive! Ultra Wholefood Plus which contains a unique blend of 26 fruit and vegetables plus essential vitamins and minerals, as well as special botanical blends.


#1 Sorting travel journey blues

Think about your journey beforehand and consider the precautions you will need to take every step of the way.  Set your alarm clock slightly earlier than you used to. Everything you used to do may take longer until you get back into a routine. Restrictions on public transport may mean your journey to work takes longer.

#2 Limit exposure to colleagues

As much as we have missed working with certain colleagues and are excited about the prospect of seeing them in person again, maintaining social distancing is still going to be needed for a while. And you can always phone or video call people, even if they are in the same building as you.

#3 Remember temperature checks and face masks

Take your temperature before heading into work each day. A high fever is a major symptom of COVID-19, so checking this before you leave the house might help reduce the risk of infecting others. 

Wearing a mask can protect others by the filtering out particles – making them effective at preventing the spread of germs.  They aren’t fool proof though, so they must be used in conjunction with other best practices such as regular hand washing.

#4 Use hand sanitizer regularly

Hopefully your employer is providing hand sanitizer at the entrance to your workplace and in convenient locations around the office. Regardless, you may still want to take your own and use it regularly.  Think about how many people touch door handles, the coffee machine or the taps in the bathroom!

#5 Picnic is the new work lunch

Taking your own food and drink to work will help keep you away from people at break times. You won’t have to wait in a line of people or sit at busy tables.  Try making this delicious prawn and avocado wrap which is not only tasty but healthy too!

Suzie Sawyer:

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