I sometimes get so stressed that when I look in the mirror I don’t recognize my face anymore. My eyes look puffy and eye bags swell that it looked like I was punched by a boxer. There were rare times too that my hands shake uncontrollably while working because I’m chasing a deadline. When that happens, I pick up my phone and look at the time. Set the alarm 20 minutes from the current time then take a nap. That’s a sign that my body cannot go anymore so I rest.

Most programmers spend days sitting in poor posture. If you’re like me and whenever you work from home, I close the windows and it’s like the big bad sun will kill us. Working over an extended period of time staring at our computers. This may seem okay for now but sooner than later it will take its toll. 

Making it much worse is our diet. We don’t make time to plan a healthy diet instead we get pizza, fast food or grab and go sandwiches. Oh, and when a project is finished, we celebrate with more unhealthy food and beer for some. I wouldn’t complain about that though. I love pizza and beer and wait, we’re getting off point.

Pizza in a box

Anyone working whether in an office or from home (not just programmers) needs vitamins and nutrients. This helps resolve common deficiencies that improve overall wellness and productivity. Of course, the healthier you are, the more productive you get to be.

6 easy-to-follow everyday guideline :

  1. Water! Drink lots of it! Men should drink a minimum of 3 liters of fluid a day and 2.7 liters of fluid for women. Flush all those bad juice out from your body and re-hydrate.

“Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day,” says Joan Koelemay, RD, dietitian for the Beverage Institute, an industry group.  WebMD

water poured on glass


2. Take a 5-minute break after working for 25 minutes. Get off your butt and walk around.
Try the Pomodoro Technique. The original technique boils down to the 6 steps:

Decide on the task to be done.
Set the Pomodoro timer (traditionally to 25 minutes).
Work on the task.
End work when the timer rings and put a checkmark on a piece of paper.
If you have less than four checkmarks, take a short break (3–5 minutes), then go to step 2.
After four pomodoros, take a longer break (15–30 minutes), reset your checkmark count to zero, then go to step 1.

3. Walking is life. If you drive a car, park away from your office. Do as much walking as you can. Is your office just on the 2nd floor? Forget the elevator, take the stairs.

4. Get enough sleep. Your sleep should not be less than 6 hours every night. Stop binge watching Silicon Valley and go to sleep!

“Good Sleep Can Improve Concentration and Productivity” – healthline

Sleeping on pavement

5. Eat healthily. Stop the pizza and the fast food. Get some real food. Find a restaurant or make your own meal (or have your mom cook for you).

6. Take multivitamins every day. According to Unilab:

“When you don’t get enough vitamins, your body has to work harder to perform simple tasks, which can lead to fatigue and other health problems. Taking multivitamins and keeping a healthy lifestyle can keep you energetic and fit”

I myself take Kirkland Signature Vitamin C, 1000mg, 500 Tabs and Centrum Multivitamin – Adults, Family Size (425 TOTAL TABLETS including a bonus travel size bottle). For just $27.99 (as of this writing), you get 500 tablets of 1000mg Vitamin C. That’s more than a year! Centrum though is $23.25 (as of this writing) for 425 tablets. What I do is I take them alternately. You should be okay taking any of the two multivitamins but best and please you check with your doctor first.

So there you go. Stay healthy, programmer. The world needs you!

What do you think? Want to add something? Let us know in the comments below.

This Post Has One Comment

  1. stresstabs for me. 😊

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