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Eating your meals on time is extremely important. A long gap between meals can lead to muscle wasting and a decrease in immunity. Keep a gap of 3-4 hours, between meals. If meals do get delayed especially due to work meetings etc, keep fillers like buttermilk, green tea, fruit, nuts in handy! Often due to work stress and timings, our sleep takes a hit. Research has shown that sleep deprivation can lead to impaired immunity. On the other hand, a study in the Journal of experimental medicine suggests that a good night's sleep can increase the effectiveness of specialised immune T cells. Therefore, it is of vital importance to sleep for 7-8 hours daily, to keep your immunity and productivity at its best. Avoiding caffeine at night and decreasing screen time before sleep are a few tips for better sleep.
When we have analysed diets of corporates, we have seen that most of them miss taking one of the most vital macronutrients, protein, in their meals. Make sure you eat protein in each meal, breakfast, lunch and dinner to strengthen your immunity. Some examples are: egg and toast, poha and curd, sandwich and milk, Chicken and rice. Additionally, vegetarians avoid carrying dal with the pretext of it being difficult to carry and messy to eat. An option for office lunches can be rolls filled with dry pulse proteins like rajma, chole or moong.
Secondly, breakfast is the most important meal of the day and it should not be missed. Imagine you have to go on travel, would you fuel your car at the beginning of the journey or end of the journey. Similarly breakfast is the meal that will energise you through the day.
A few tips that each employee should be asked to follow:
Wash your hands or use hand sanitiser if soap and water not available
Covering your mouth and nose with tissue (not your hands) when you cough or sneeze
Putting used tissues in the bin immediately after use
Avoiding close contact with people who are unwell
Self-isolating if you have a fever or a new cough
Engage in ‘social distancing’ by avoid meal outs and social gatherings
Strenuous exercises or exercising when you are sleep deprived can put you at risk cold and cough due to a decrease in immunity. A simple low intense cardio activity like a 60 min walk a day will not only help with improving your immunity but also your state of mind in trying times like these. Moreover, Yoga may act as a natural immune booster, by helping in destressing and strengthening the body. Breathing practices in yoga will help oxygenated the body and improve overall immunity.
Taking steam for 20 min with few drops of eucalyptus oil is great to clear nasal congestion and may also help to kill upper respiratory viruses. Spices like turmeric have been used in indian cooking since many years which may have antioxidant properties. One can add a glass of miracle juice to their daily diet to make sure they meet their daily requirements of vitamins and minerals. It which is made with 1 amla, 1 piece of carrot, 1 piece of boiled beetroot, 1/2 apple, 1/2 cup of pomegranate juice. Have a small glass of the above immediately after blending. People with chronic ailments like diabetes and high cholesterol should have this under expert guidance.
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