7 health hacks every 9-5 worker needs
Staying healthy can sometimes feel like a full-time job. When you're juggling commutes, deadlines, and the demands of a 9-5, wellness often takes a backseat. But here's the thing... it doesn't have to be complicated. The key is maximising the time you actually have.
So here are seven practical hacks to keep you thriving at work without burning yourself out in the process.
1. Slow cooking
After a long day at work, the siren call of fast food or those dubious ready meals packed with seed oils is hard to resist. Enter your secret weapon... the slow cooker.
This simple investment transforms your approach to weeknight dinners. Before you leave for work, throw in a quality joint of meat like lamb neck, lamb osso bucco, beef short rib, or shin. Add diced vegetables such as carrots, potatoes, and onions, toss in some rosemary and water, and let it work its magic while you're out. When you walk through the door, dinner is ready to serve. No stress, no processed junk, just wholesome food that practically cooks itself. Stews work even better if you want to make things even simpler.
2. Hydration with electrolytes
Intense work doesn't just demand calories, it depletes essential minerals like magnesium, salt, and potassium. Your brain relies on these electrolytes to function at its best and ward off those focus-induced headaches. When your mind is properly fuelled, the quality of your work improves dramatically. Prioritise magnesium-rich foods and consider supplementation. Trace minerals are non-negotiable for sustained mental clarity.
But here's where most people get hydration wrong. True hydration isn't about chugging endless glasses of water. It's about hydrating your cells effectively. Drinking plain water in excess actually depletes your minerals and electrolytes, leaving you worse off. Instead, turn to organic fruit juices, whole fruits, raw milk and bone broth, all of which provide hydration in forms your body can absorb more efficiently. When you do drink plain water (filtered or spring is ideal), always add a pinch of sea salt to preserve your mineral balance.
3. Block blue light
Blue light is wreaking havoc on more than just your circadian rhythm. It's causing fatigue, eye strain, and poor sleep quality, even hours after you've logged off. Invest in daytime blue light blockers and activate screen filters with a simple click. These small adjustments significantly reduce eye strain and ensure a day spent staring at screens doesn't sabotage your sleep later.
Natural light is your ally here. Get outside as much as possible throughout the day, and position yourself near a window or glass doorway to let natural light reach your eyes. This partly counteracts the artificial blue light exposure and keeps your internal clock regulated.
4. Frequent movement
Starting your day with movement and fresh air sets the tone for everything that follows. But don't stop there. The more you move throughout your day, the better you'll feel. Make it a rule to never sit for a full hour without standing. This keeps your lymphatic system flowing, prevents stagnation, and helps your body flush out toxins that accumulate when you're sedentary. The result? More energy and better focus throughout the day.
If you can squeeze in a workout during your lunch break, you'll feel rejuvenated and ready to tackle the second half of your day with renewed vigour.
5. Carry a mini metabolism kit
Intermittent fasting might be trendy, but it's not doing your metabolism or your focus any favours. If you've ever experimented with low-carb eating, you know the brain fog that comes with it all too well.
At Organised, we're all about metabolism maxxing. Keep easily accessible snacks on hand: dried or fresh fruit, raw honey, gelatine cubes (for example our Matcha Latte Gummies) , or a milky coffee with a dash of maple syrup. These deliver quick, usable carbohydrates that keep your metabolism humming and your brain sharp. Prep them at the start of the week so you're not scrambling daily.
6. Fix your posture and work environment
Poor posture doesn't just cause back pain, it inhibits lymph flow and creates more stagnation in your body. Hunching over with your head craned forward puts unnecessary weight on your spine and kills your concentration. It also leaves you feeling drained by the end of the day.
Sit upright but relaxed, never tense. Position your screen at eye level so you're not constantly looking down. Clear your workspace, add a desk plant or mini air purifier, and sit near a window that you can crack open slightly. Fresh air beats air conditioning every time, and these small environmental tweaks compound into major improvements in how you feel.
7. Clean lunch
Under-fuelling or eating the wrong foods is an epidemic in work environments. Too many people skip lunch because they're swamped, or default to whatever processed snacks the office has stocked. Neither option serves you.
Make it a priority to bring a clean, whole food lunch. If your workplace has a fridge, even better. Just guard your raw milk from opportunistic colleagues! The easiest approach is to cook a bit extra at dinner the night before. Nutrient-dense options like organ meats (heart or liver) are powerhouses. Smoothies or hearty salads with quality meat are excellent choices that don't require extensive daily prep.
The truth is, staying healthy while working full-time doesn't require hours of elaborate routines or complicated protocols. These seven hacks are designed to work with your schedule, not against it.
Start with one or two that resonate most, build them into solid habits, then layer on the rest. Remember, you can't perform at your best when you're running on empty. Prioritise yourself, and watch how everything else, including your work, elevates as a result.
