You've probably heard it - and ignored it - many times: Make health a priority and it will pay dividends. If that describes you, consider this: What if there was evidence that taking your health habits more seriously actually could help you on the job, would that perk up your ears?
Truth is, your job and your health are closely intertwined. Think back on the last time you came down with a common cold. You coughed, sneezed and wheezed, and your work performance probably suffered, even if just a little. And that - sub-par performance - can add to your stress. And when you're under stress, you run the risk of getting even sicker or prolonging your illness.
Many organizations have cut back on personnel. Employees are asked to do more with less support and resources. People who have little control over their job - such as inflexible schedules or not much say in what they do - and high levels of stress are more likely to be absent from work due to an illness.
It's easy to put your health on the back burner to meet a big deadline at the office. However, increased job stress can have a negative impact on your health if it causes you to work long hours, eat poorly, skip regular exercise or not get enough sleep. Some evidence suggests that job stress can lead to long-term increases in blood pressure.
Let your health slide, and you'll probably have problems in the workplace, too. When you're ill, even everyday tasks are more difficult. For example, recovering from knee surgery may have you moving around on crutches. Managing a chronic condition, such as diabetes or asthma, can keep you on a strict medication schedule.
But you can take an active role in helping keep your health on track and your stress level at a minimum. You'll be healthier - and perform better on and off the job - in the long run. Try following these five steps:
Determine your priorities
Many families are challenged to balance careers, meet financial demands and still have a satisfying home life. Staying healthy can be easier if you set priorities. Make a list of things that you consider important in your life, for example, spending time with your family, succeeding at your job, staying fit or eating nutritiously. Then take a look at how they stack up. For instance, you might recognize that your job is important to you but so is spending time with your family. Going to the gym is key but so is helping your kids with their homework. It's up to you to identify your highest priorities and then make time for them.
Making time for your priorities keeps your focus on the fundamental things in your life, such as your health and your family. Don't beat yourself up if you must choose one priority over another, Dr. Molella suggests. Recognize that you value time spent with your family, for example, and let yourself off the hook if you decide to skip going to the gym in order to help your son with his schoolwork. Or if you're managing a chronic illness, be careful not to let your work schedule cause you to miss taking your medications.
Take time out for renewal
Expect difficult days - dealing with the funeral of a loved one or a meeting with the principal because your child's in trouble at school - when your stress level is high. You need extra stamina to make it through these times with your health intact.
"It's hard to keep it all together. Give yourself permission to chalk up the stress as 'just one of those days or weeks'. Then take time out to renew yourself. You can't keep producing something if the equipment needed for production wears down. Likewise, if you let yourself get run down, you're not going to be as effective in meeting your work obligations.
The key to renewal is to remind yourself that you're important - you are your most important resource. Learn some ways to recharge your battery so that you're ready when the next stressful situation arises. You might try relaxing in a warm bath or curling up with a good book after a stressful day. Or spend a weekend afternoon hiking or walking outdoors to get fresh air and gain perspective.
Returning to work after an illness
If you're struggling with your workload, talk to your supervisor. Share whatever you feel comfortable sharing regarding your condition. The more open and specific you can be about what you'll need to function in the workplace, the better. Making up your mind that you can't work because of your illness is self-defeating. Most supervisors can find a way to work it out if you're honest about your needs. In some workplaces, working flexible hours or telecommuting are options that supervisors may explore. Being up front makes your supervisor less likely to discipline you for missing work and more likely to ask how he or she can help.
Your supervisor can also be your ally in dealing with co-worker conflict that may arise because of repeated absences. You may not appear sick with many illnesses - such as asthma or diabetes - which can cause co-workers to become resentful if they perceive special treatment.
Keep stress in check
If feeling anxious, tense and overburdened at work is commonplace for you, you might be under too much stress. You can help reduce stress by developing strategies to meet the ongoing challenge of balancing work demands and staying healthy.
Change your health habits. You can start small, but pick a spot and start somewhere. If you want to focus on a healthier diet, make new, quick conveniences for yourself. Bring bottled water to work. Get more exercise. Take a walk with a friend during your lunch break.
Get plenty of sleep. Try going to bed 30 minutes earlier at night. On average, workers get 7 hours of sleep every night. That's an hour less than recommended for most people. If you're like one in three workers, you've experienced feeling drowsy on the job, enough to affect your work performance.
