Are You Ready to go Back to Work?

15 March 2021


ot that ‘back-to-work’ feeling? As some of us might be looking forward to getting back in the office, others will be feeling apprehensive and maybe a bit sad to see the work-from-home routine dissipate. Everyone’s situation is unique. However, as you approach returning to work, there are some general guidelines that will help you, giving you the best support during the transition.

Stay Connected:

It might not be necessary to talk about work, but checking in with your line-manager or colleagues will help you feel connected. If you have been on furlough your colleagues may not know how you have been affected by the past year. You don’t have to divulge too much personal information but connecting will help with the transition.


Your normal commute and daily routine may have been disrupted greatly with your waking and bed-times being disrupted. If you have been getting up later, start to rise earlier and move your bed-time earlier to so it is not such a shock to the system. Foods containing the amino-acid tryptophan have been found to improve sleep as it is used by the body to make the sleep hormone melatonin so make sure you have these in your diet. Tryptophan can be found in cherries, bananas, eggs, fish, peanuts, pumpkin and sesame seeds, milk, turkey.

Restructure your exercise times:

You might now be accustomed to running in the middle of the day or using your commute time to exercise. This extra time you used to exercise was valuable and will be missed, however now is the time to reassess you routine and plan where you can fit it in when you go back to work. Will you have to wake up earlier to fit a jog in before you leave for work? Or will you need ask for help at home with cooking so you can exercise before dinner? Think about how you will fit in this exercise and start to implement the changes before you start back to work. Exercising will be an important part of your mental wellbeing so be sure to prioritise this.

Meal Plan:

More time at home may have meant that you have had more time to cook and your eating habits may have changed over the past year – for better or worse! Use this shift in going back to work to get back on track with your diet. The first week you return, plan your meals:
• Make a dinners the can be used for lunch the next day
• Prepare breakfast the night before to take the pressure off the morning
• Make something on Sunday that can be used for a dinner in the week
• Take healthy snacks to work so you don’t reach for the high sugar treats in the afternoon

Support Your Energy:

No doubt the first week of returning to the grind will be difficult, and so you will need to support your energy needs. It will come as no surprise that the best foods to eat are whole and unprocessed as they are sources of the vital nutrients our bodies need for optimum health. If the nutrition team here at Alyve can give you one simple tip to increase energy it would be to increase your vegetable consumption. Aim for 5 portions of vegetables a day – one portion is 80g. As well as providing those essential vitamins and minerals, the right nutrition supports the hormones and neurotransmitters that help to regulate mood. Sometime the simplest things are the most effective!

Get some personalised nutrition
to ease your way back in to the office.

Amy Young

Alyve Nutritionist

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