How to stay healthy at work

Eat properly

Do not skip breakfast; if you do, your blood sugar levels will be so low by mid-morning that you are likely to become snappy from hunger - and then succumb to a quick fix from a sugary snack. Keep your blood sugar levels, and hence your energy levels, more stable by eating three meals a day, making sure you eat adequate amounts of protein (it slows down the rate at which the carbohydrate you eat is digested, so keeps you feeling fuller longer), and snack on fruit, seeds and nuts - all of which have huge nutritional benefits - rather than chocolate, crisps or biscuits.

Breathe deeply

Deep breathing will introduce more oxygen into your system, and help in alleviating stress and preventing tension headaches. To calm yourself down, try abdominal breathing. Most toddlers do this naturally (you can see their stomachs going in and out as they breathe), but adults tend to breathe very shallowly; if anything moves, it is your shoulders.

Sit up straight and breathe in slowly through your nose, keeping your chest still, and letting your stomach puff out. If you can, pause for a second or two before exhaling slowly through the mouth. Repeat for as long as is practical.

Alternatively, to liven yourself up, try energising breathing. Sit up straight, hold your hands in front of you at chest height, and slowly draw a deep breath into the ribcage (you should feel your ribs moving out to the sides). At the same time spread your arms to the side at shoulder height. Pause for a second before exhaling, and bringing your hands back to your chest.

Exericse

I know, the last thing you feel like doing at lunchtime is changing your clothes and taking exercise, but it is one of the best things you could do. If you have a gym or a pool nearby, use it whenever you can; failing that, go for a brisk walk. Exercise clears your head, lowers your stress levels, builds up your immune system, improves your muscletone and burns calories.

If you cannot manage that, at least leave your desk at regular intervals to stretch your legs, loosen your shoulders and rest your eyes.

Posture

"The main thing for good posture at your desk is to be loose and relaxed," says top Alexander Technique teacher Noel Kingsley (020 7491 3505). "It shouldn't be an effort. Most people think they should pull themselves up to sit up straight, but any attempt to hold yourself in a position will result in stiffness and pain. Think tall, rather than forcing yourself into position. Loosening the neck will help to release tension, as it creates enormous strain if the head is held off balance. To find the right position, let the head roll very slightly forward on the top of the spine. People don't realise what a huge difference it makes to your image, if you sit or strand straight. If you are properly upright, you look more confident and relaxed - and more worthy of promotion."

Natural pain relief

"To ease a headache, take your middle fingers, and apply pressure to the point where the inside of your eyebrow joins the top of your nose," says Amanda Strowbridge, of Heaven@Home (07976 725064), which will send beauty therapists to your home or work. "Another tactic is to pinch the fleshy web between your finger and thumb, then feel for an indentation. Pressing this area will help relieve pain anywhere in the body."

Stay hydrated

Office environments are invariably dry - lower humidity suits computers, but it is not so great for their operators. A dry atmosphere dries out skin and eyes, and can make you more prone to illness. Having a kettle nearby can help, thanks to the steam released when it boils, as can putting a small bowl of water on your desk (add drops of your favourite essential oil, for an uplifting boost). Get into the habit of using hand cream and, to keep yourself feeling alert, hydrate yourself by drinking plenty of water or herbal tea.

Stretching

If you spend half the day typing and using a mouse, take every opportunity to sit back and stretch the tendons in your forearms by bending your wrists gently backwards and forwards, then circling your wrists. "To loosen your shoulders, put your hands on your shoulders, then squeeze and release

the muscles there a few times, to help get the energy flow moving up through your body to your head and brain," says Fiona Slatter, of the BEAM clinic (020 7935 6888), which specialises in correcting energy imbalances in the body.

A good atmosphere

Plants do not just look nice, their leaves absorb pollutants and chemicals from the atmosphere. An ioniser will remove negative ions in the air, which can deplete your energy levels, and playing music can improve your mood and make work seem less onerous.

And finally ...

When you get home, do not forget that getting enough sleep and time to do things that you enjoy are among the best ways you can help yourself to stay well.