by Julia Snyder 

1  TAKE A DESIGNATED TIME OUT FROM WORK 

The first step here for many of us is to actually take the lunch break. Surveys show that only one out of three workers actually leave their desks to take lunch—it may be due to the office culture, putting pressure on ourselves to schedule another meeting or to catch up on emails or calls. In reality, North American employees that take a lunch break every day report higher engagement including job satisfaction and productivity. In firehouses, the cooking and eating of the daily meal by crew members on that shift is a highly important part of operating as a team.  Managers and team leaders can be the ones to take this step in their own organizations.  Leading by example and creating an environment where taking time for lunch is encouraged and not penalized will pay off for everyone to reduce stress and burnout and encourage team building.  

Now that we agree to set aside time for a lunch break, let’s talk about maximizing the benefits.  Continuing to sit at our desk and doom scroll news is likely not going to be the most rejuvenating activity.   

2 GET UP FROM THE DESK  

Maybe there are some errands that need to be run or we can get to the gym or to a lunchtime exercise class.  If none of these is feasible, consider going for a walk, climbing stairs or doing some in-office exercises like wall pushups, squats or even tai chi. If we can, bring other shoes or a yoga mat—not only will we combat the negative health effects of sitting, we will also feel more energized, focused and creative. 

3 MAKE IT SOCIAL 

Invite coworkers—they will also reap the benefits, it will be more fun and we can encourage one another. Spending time getting to know each other in other contexts may also make it easier to come together as a team for work projects.   

4 GET SOME NATURAL LIGHT  

If possible, get outside or at least find a window. Natural light in the workplace has been linked to improvements in focus, productivity, morale and a decrease in absenteeism. People that have access to natural light at work have less eye strain and headaches. Natural light also helps with setting our circadian rhythm which will help improve our sleep quality.  

5 SPEND TIME IN NATURE 

If possible, go to a park or another wooded area. If neither is available, visit a tree or flowers in the office parking lot, or even an office plant or some pictures of landscape scenes. Be present with nature, allowing the mind to clear and be in the moment. Take some deep breaths. Feel appreciation for the oxygen the plants are providing. Time in nature increases feelings of calmness, happiness and attention, and lowers cortisol levels reducing irritability, blood pressure and feelings of isolation.   

6 GET CREATIVE 

Participate in art, music, dance or creative writing among other positive activities. Consider cooking or gardening. Creative outlets can decrease stress levels and even improve memory.  

7 RELAXATION OR MINDFULNESS 

All of these steps can be tools, especially with the intention of staying in the present moment.  Consider using the lunch break for a reset for a breathing exercise, meditation, guided imagery, progressive muscle relaxation or contemplative prayer. Mindfulness in the workplace improves resilience, task performance, empathy and social relationships.   

8 CHOOSE HEALTHY FOODS 

We make healthier choices when we have the opportunity to plan ahead. Pack the lunch or scout out some healthy restaurants the night before. Keep working towards reducing sugar and fried foods and increasing that rainbow of different color fruits and vegetables, healthy fats and proteins. Think outside of a sandwich. Try making different style bowls with whole grains, lettuce, veggies and beans, chicken, or shrimp with different international themes. Try an Indian or Thai curry, fajita-style with salsa and guacamole or a Mediterranean theme with hummus and olives. Save time and money by packing leftovers. If there isn’t time to cook or prepare, look for healthier frozen options or consider using a food service. Both will likely offer benefits over most lunch takeout options.  

9 DON’T LET PERFECT BE THE ENEMY OF GOOD  

If a full hour can’t be taken often or every day, start somewhere setting aside time for lunch.  Taking a healthful lunch break will pay off. Enjoy better physical health with less aches and pains, more energy, feel more motivated and creative, happier and productive.   

Julia Snyder, M.D., is with Golden Light Integrative & Holistic Medicine. For more information, visit GoldenLightMD.com.