Ways to Improve Your Health and Avoid Skipping Work

Employees looking happy and well
  • Get adequate sleep, watch what you eat, stay hydrated and avoid sugary drinks, and exercise regularly to improve your health. 
  • Eating healthy foods rich in vitamins, minerals, proteins, and whole grains can help boost the immune system. 
  • Regular exercise can improve mood, reduce stress, increase energy levels, help prevent diseases, and strengthen muscles, bones, and joints. 
  • Have your health checked with a complete physical exam, dental checkup, and vision test to identify any underlying health issues

Missing work due to health issues can greatly inconvenience you and your employer. Whether it’s a cold, flu, or another illness that’s keeping you from the office, you can improve your health and avoid taking sick days. Here are some tips for how to stay healthy and prevent yourself from having to miss work.

Get Adequate Sleep

Getting enough sleep is essential for good physical and mental health. Studies have shown that sleep deprivation can lead to an inability to concentrate and an increased risk of depression, obesity, diabetes, heart disease, stroke, and high blood pressure.

Ensure you get seven to eight hours of sleep each night, so your body has time to rest and recharge before taking on the next day’s tasks. If you are having a hard time getting some rest at night, here are some things that can help you:

  • Make sure your sleeping environment is dark and free of any distractions.
  • Exercise regularly during the day to help tire yourself to fall asleep more easily.
  • Avoid caffeine, nicotine, and other stimulants late in the day.
  • Unwind by reading a book or listening to relaxing music before bed.
  • Try drinking warm milk or tea before bed to help you relax.

Watch What You Eat

A healthy diet is essential for maintaining good health and avoiding illness. Healthy foods serve as your body’s fuel. They can help boost your immune system, making fighting any germs you encounter easier. Here are some of the food groups you should include in your diet and their benefits:

Whole Grains

Whole grains such as brown rice, quinoa, and oats are high in fiber, which helps to keep you full longer and regulate your digestion. They also provide essential vitamins and minerals for optimal health. Additionally, whole grains contain complex carbohydrates, which help keep your energy levels up throughout the day.

Stay Hydrated and Avoid Sugary Drinks

Drinking plenty of water is essential for keeping your body well-hydrated and helping to flush out any toxins that can make you sick. Aim to drink eight 8-ounce glasses of water daily to stay hydrated. If plain water isn’t your thing, add a slice of lemon or lime to your glass for flavor. Avoid sugary drinks such as sodas and juices that can lead to weight gain and associated health issues.

A female employee drinking water from a bottle while working

Fruits and Vegetables

These provide your body with essential vitamins and minerals for optimal health. Fruits such as oranges and strawberries are rich in Vitamin C, which helps to fight off colds and flu. Leafy greens such as spinach and kale are also great sources of vitamins A, B, and K which help promote healthy skin and vision.


Protein is important for muscle growth and repair. Foods such as lean meats, fish, eggs, nuts, and legumes are great protein sources. If you eat less meat, use plant-based proteins such as tofu, quinoa, and beans.

Exercise Regularly

Staying active may be tricky if you are busy with your job, but even a few minutes of exercise daily can make a big difference. To get you going, here are some of the many benefits of staying active:

  • Improves mood and reduces stress.
  • Increases energy levels, helping you to stay alert throughout the day.
  • Improves overall cardiovascular health.
  • Helps prevent diseases such as diabetes and heart disease.
  • Strengthens muscles and boosts your metabolism for effective weight loss or management.
  • Keeps bones, joints, and tendons healthy and strong.

Have Your Health Checked

If you notice that you are frequently feeling ill, experiencing a lack of energy, or unexplainable pain in your body, it’s important to get your health checked by a doctor. Here are the types of health exams you should consider getting done:

Complete Physical Exam

This exam is important for assessing your overall physical health and can help identify any underlying health issues that must be addressed. Your doctor will check vital signs such as blood pressure, pulse, etc., and can also provide advice on healthy lifestyle changes if necessary.

Dental Checkup

Good oral health is important for overall health and well-being. If you are suffering tooth loss, for example, chances are you are experiencing pain and discomfort that could be affecting your work performance. Visiting a dentist can help you get implants that will replace missing teeth and improve oral and overall health.

Vision Test

A male patient in an eye clinic getting a new pair of glasses

If you notice that lately, you’ve been having difficulty concentrating or experiencing headaches, it may be time to check your vision. A basic eye exam can detect any underlying issues that need to be addressed and help ensure you can work comfortably without needing to take a break for rest.

Health is an important part of living a happy and successful life. Taking steps to improve your health now can help you avoid taking sick days in the future and ensure that you can perform at your best every day. Follow these tips to stay healthy, strong, and productive!

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