Snacking Tips for Office Workers – Three Recommended Categories

  1. Eye Care Snacks

Goji berries and blueberries. Goji berries, known as the “red treasure” since ancient times, are rich in the natural pigment beta-carotene, a precursor to vitamin A. This helps prevent vitamin A deficiency and promotes eye health. Prolonged exposure to computers, TVs, and gaming consoles can deplete vitamin A, so it’s crucial to pay extra attention to supplementation. While goji berries are commonly consumed by steeping in water, it’s recommended not to discard them after steeping; chewing on them can provide additional benefits for eye health. Blueberries, rich in anthocyanins, have a protective effect on microvessels, improving blood supply to the eyes.

  1. Hunger Relief Snacks

Whole wheat bread and nuts. Whole wheat bread is a complex carbohydrate that doesn’t cause rapid blood sugar fluctuations. Its high fiber content induces a sense of fullness, preventing hunger. Plain peanuts, almonds, walnuts, and various nuts contain abundant plant-based proteins, healthy unsaturated fats, and fiber, offering satiety and slowing down gastric emptying. However, nuts are high in fats, and it’s advisable to consume only a tablespoon daily to avoid potential weight gain.

  1. Refreshing Snacks

Green tea and dark chocolate. Green tea contains the amino acid theanine, an antioxidant with relaxing effects on the brain, providing quick relief from tension and anxiety. The caffeine in green tea stimulates the central nervous system, promoting alertness and cognitive function. It’s advisable to avoid green tea beverages. Studies show that dark chocolate can enhance cerebral blood flow, with only 9.3 grams per day being sufficient to prevent age-related memory decline. Dark chocolate can also stimulate the release of feel-good neurotransmitters in the brain, enhancing concentration.

Office Worker Wellness Tips:

  1. Keep a pair of flat shoes:

Women who frequently wear high heels may experience foot pain, joint thickening, and muscle tension due to a forward shift in the center of gravity. For those able to, keeping a pair of flat shoes in the office is recommended.

  1. Consume more fiber-rich foods:

Excessive snacking not only hinders weight loss but also burdens the digestive system, affecting normal eating habits. Office workers who spend prolonged periods sitting may experience slow gastrointestinal motility. Consuming more fiber-rich foods can promote bowel movements.

  1. Use a moderate backrest:

When sitting, the entire force is applied to the coccyx, leading to potential discomfort in the lumbar spine. Placing a backrest can help alleviate this issue. The backrest doesn’t require specific features; it should be moderately soft, and the fabric is preferably cotton.

Health Maintenance Tips:

  1. Protect the cervical spine:

Move the neck every hour.

  1. Prevent “mouse hand”:

Regularly move the arms and avoid improper postures. Consider setting the mouse for left-hand use.

  1. Avoid abdominal fat accumulation:

Twist the waist during breaks in the restroom.

  1. Care for your eyes:

Blink your eyes every half hour.


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