Nutrition Tips for Working Women

Health is wealth - this is what we've grown up learning. However, many working women compromise their health due to stress at work or the constant effort to juggle home and office duties. As a result, many women are becoming victims of lifestyle diseases such as diabetes, hypertension, obesity, etc.

In this article, we've listed tips for working women, which can help improve overall fitness and enhance productivity at the workplace. If you're a working woman, you do not have to disturb your busy schedule to follow these tips. All you need to do is make small adjustments to your daily lifestyle and habits.

1. Don't skip breakfast

Working women may be hard-pressed for time in the morning, which may lead to skipping breakfast at times. However, a healthy breakfast with ample inclusion of fiber, protein, and carbs is essential. Also, breakfast is the first thing you eat in the morning, and therefore, it should be healthy and nutritious. Ideally, your breakfast should include foods that can provide energy and also keep you full till lunch. For example, eggs, milk, oats, fruits, cereals, etc.

2. Avoid junk food

Working women may have very tight schedules with less free time. This means no time to prepare healthy snacks, eating junk food becomes common when hunger pangs strike. However, this can lead to health issues since they usually contain fewer nutrients and more unhealthy ingredients. Prepare a healthy lunch at home and carry it to your office. A perfect lunch box should consist of veggies, roti, rice and dal, and salad.

3. Take breaks to stay active

Sitting for prolonged hours can have a detrimental effect on your body. Besides being bad for your mental health, it increases the risk of chronic health problems such as diabetes, and heart disease. Hence, it's crucial to take breaks between your working hours and involve yourself in some physical activities to stay fit.

4. Drink lots of water throughout the day

Dehydration is common among office goers, who may forget to refill their bottles or sip on water throughout the day while working. However, dehydration can lead to headaches, poor digestion, and other issues. Hence, drinking enough water is essential.

5. Minimise your intake of empty carbs

Cookies, cakes, chocolates, chips, etc., are not suitable for regular consumption. This is because they don't contain much fiber or protein, just empty calories. They will increase your blood sugar levels, which may lead to obesity and diabetes. Therefore, you should refrain from including excessive carb-rich foods in your daily diet. Instead, you should eat a balanced diet.

6. Do Exercise or Yoga

Exercising or doing yoga daily is a must if you want to stay fit. More so, if you're a working woman, you must never undermine the importance of exercising daily. It will keep you healthy, improve your overall stamina, and reduce the risk of developing several diseases.

(This article is authored by Nausheen Shaikh, Nutritionist and Diet Consultant, Alyve Health)