Many of us spend more time at work than we do asleep, creating a potential onslaught for our bodies and minds. Research commissioned by Australian health insurer Medibank Private in 2008 found that stress-related absenteeism and ‘presenteeism’ (turning up for work while unwell) cost the national economy around AUS$15 billion per year in lost productivity.

Meanwhile a 2008 analysis of New Zealand Census data revealed that almost 20 per cent of full-time female employees work more than 50 hours per week.  However, there are steps you can take to look after your self. Try these positive tips to get through your workday with more energy, better concentration and less stress.

SORT OUT YOUR SLEEP

Workplace wellness begins hours before you arrive at work. Good sleep helps you to stay alert, make clear decisions and maximise productivity. To fall asleep easily and sleep deeply, your body needs to wind down beforehand. “Practise good sleep hygiene,” says Leah Hechtman, naturopath and vice president of the National Herbalists Association of Australia. “To settle your nervous system, turn down the lights and turn off electronic gadgets an hour before bed.”

PACK IN THE PROTEIN

According to Hechtman, insufficient protein is often the reason behind the energy slump many of us experience at work. “Protein takes longer than carbohydrates to break down into fuel,” she says. “Including a source of protein in each meal will help regulate blood sugar, keep hunger at bay and improve alertness.” A joint 2008 study by US, Danish and German researchers also found that, because your body uses more energy to break down protein, moderately increasing your intake of high-protein foods may help control weight.

STRETCH THAT BODY

The body isn’t designed to spend long periods in one position. “These days I’m seeing more and more people with shoulder pain and inflammation,” says Jason Stone, president of the Victorian branch of the Australian Osteopathic Association. “It’s a cumulative effect of spending years hunched over a desk and computer.” To reduce the likelihood of problems, try these quick and simple stretches at work:

• When sitting, place your palm on the side of the desk and gently turn your body away until you feel a slight stretch through the chest and the inside of the arm.
• Stand in a doorway and place your forearms against the doorframe at 90 degrees. Put one foot forward, then lunge until you feel your chest muscles stretch.

DRINK, DRINK, DRINK

(Water, that is.) According to accredited practising dietitian, Megan Alsford, adequate hydration is essential for good concentration at work. “Your brain needs water to function properly,” she says, “even when you’re not perspiring. Don’t wait until you are thirsty to drink, because by then you’re already dehydrated.”

A 2007 US Army study found that dehydration levels as low as one per cent may adversely affect cognitive performance. Inadequate hydration can also cause muscle tightness, which can lead to pain and hamper your productivity. “Drinking plenty of water flushes out toxins from your muscles, helps flexibility and 
boosts circulation,” says Stone.

QUESTION YOUR CAFFEINE INTAKE

A 2010 study by researchers at the University of Oklahoma linked caffeine with increased blood pressure. Caffeine has also been associated with dehydration, though this is the subject of some disagreement among experts. Whatever the case, if you are relying on caffeine to keep yourself alert at work, there could be other factors at play, says Alsford. Are you getting enough sleep, drinking plenty of water and eating regular, balanced meals that contain a source of protein? Address these issues, and your need for that extra cup 
of coffee in the afternoon may fall away.

TAKE A LUNCH BREAK

How many times have you wolfed down lunch at your desk because you were rushing to meet a deadline? Experts say that no matter how busy you are, it’s vital to make time for a lunch break. “If you eat lunch while you’re working, you may be engaging in ‘mindless eating’,” says Alsford. “You won’t savour or enjoy your food, and you’re more likely to overeat because you’re not paying attention to your meal.”

CONQUER MID-AFTERNOON CRAVINGS

If you hit the 2-4pm zone and sleepiness or cravings strike, dehydration or a lack of protein may be the culprit. Have water or herbal tea, and a handful of nuts and seeds. Then, if you still feel hungry, opt for a healthy snack such as yoghurt with fruit or nuts, a low-sugar muesli bar, or hummus with raw vegetable sticks. “Alternatively, burn rosemary oil to improve concentration,” says Hechtman. “Vitamin B complex and co-enzyme Q10 tablets can also provide a boost, though they’re no substitute for good nutrition and hydration.”

OBJECTIFY YOUR EMOTIONS

When your fuse shortens, it’s important to gain perspective instead of lashing out. “Feeling angry, resentful and overloaded is a clear sign you’re not getting your needs met,” says coaching psychologist Jasbindar Singh. Acknowledge and vent your feelings, but not at work. Choose someone safe, such as a partner or trusted friend. “Once raw emotions are out of your system,” says Singh, “you’ll be better equipped to identify what outcomes you would like to see, and to brainstorm steps for achieving your goals.”

CONNECT WITH THE REAL WORLD

If you stay at work all day, it’s easy to become overly involved in the pressures and dramas of the office. There’s a big, wide world outside your cubicle. Don’t wait until the end of the day to reconnect with it. Go for a walk, head to the gym, spend time in a park or gallery, or catch up with a friend. Quieter pursuits may also help. A 2010 German study found that call-centre workers who took a daily break to practise 20 minutes of guided muscle relaxation reported less stress during the rest of the day.

DROP THE SUPERWOMAN CLOAK

No-one can be all things to all people, so examine your priorities. Do you really need to check and respond to emails every 10 minutes? Does that ‘urgent’ brief absolutely have to be done right away? If you have young children, reduce the demands on your time and energy outside work by enlisting the help of your partner, good friends or extended family, to relieve you of some of the burden of child care and housework.