Tips for incorporating healthy habits into your workday

Staying healthy at work isn't always easy. Tempting treats await in the vending machine nearby, co-workers are sneezing and the stress is often mounting. Business Today asked several local health professionals for their advice on how to incorporate healthy habits at the office.

__Q: What are some steps to prevent the spread of illness among co-workers?__

A: The easiest way to prevent transmission of illness is through good hand hygiene. The Centers for Disease Control and Prevention recommends washing hands with soap and water for a minimum of 15 seconds. If your hands are not visibly soiled, alcohol-based hand sanitizers are effective as well. Other ways to prevent transmission of illness is to practice appropriate "respiratory etiquette," such as covering your cough/sneeze with a tissue or coughing into the crook of your arm if a tissue isn't available, followed by hand hygiene. You should also get vaccinated annually for influenza. And last, but not least, stay home when you're sick. Though a strong work ethic is always valued, your co-workers do not want to share your illness with you.

Source: Gayla Tripp, registered nurse and infection control coordinator at Saint Francis Medical Center

__Q: Bringing a lunch to work can save money and calories. What are some things to remember when packing a lunch sack?__

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A: I encourage people to remember all the food groups when packing a lunch. Try to incorporate as many of the different food groups as you can. Instead of eating just a sandwich and chips, consider a whole-wheat pita stuffed with hummus and veggies, a piece of fruit and a yogurt. This would be nutritiously filling, even away from home.

Source: Janet Anders, registered dietitian, wellness dietitian at Fitness Plus

__Q: Many workers head to the office vending machine when they need a snack or energy boost. While many of these snacks may be calorie-laden and high in fat, are there some healthy options?__

A: The healthiest typical vending machine items are sunflower seeds, baked chips, mini pretzels, low-fat popcorn, Fig Newtons, single-serve peanuts, peanut butter crackers, water, low calorie sports drinks and fruit juice.

Source: Raina Childers, registered dietitian and nutritional services coordinator at Southeast HealthPoint Plaza

__Q: What are some healthy and convenient snacks to keep at the office?__

A: Mozzarella cheese sticks or Laughing Cow cheese, whole grain crackers, fresh fruit, low-fat yogurt, homemade trail mix with 1/4 cup unsalted nuts, 1/2 cup whole grain cereal and 1/4 cup dried fruit, chopped veggies such as carrots, celery, red/green peppers, tuna packets that don't require a can opener, and hard boiled eggs.

Source: Raina Childers, registered dietitian and nutritional services coordinator at Southeast HealthPoint Plaza.

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__Q: What are some simple ways to help manage stress at the office?__

A: There can be many different sources of stress in the workplace. In general, prioritizing your work can be very helpful in reducing stress. If you can, focus on items that are most important and try not to worry so much about the smaller issues. If you are in a position to delegate, try delegating some of the things that don't necessarily need your expertise.

Taking short breaks throughout the day is a great stress relief. Finding a place to take a short walk is even better. Exercise is very beneficial. When exercising, your body releases endorphins that really do relieve stress.

Make sure you equip your body properly. Get plenty of rest and be sure to eat a nutritious breakfast. Nothing seems quite as stressful if you are well rested and have a full tummy!

Don't forget -- laughter is the best medicine! Try to joke with your co-workers and take time to build good relationships. Oftentimes you spend as much time with them as you do your family members. Having good lines of communication can be a tremendous help when things get stressful at work.

Source: Sandy Duncan, operations manager at Fitness Plus