The Greeniche Guide To Working From Home

At Greeniche, we are doing everything we can to help support our community during the COVID-19 pandemic.

covid closure sign - leads to working from home

It is a challenging time for everyone and adjusting can be difficult, especially if working from home isn’t the ideal working environment for you. With millions of Canadians now working from home as a result of the pandemic, creating a comfortable and effective working environment is crucial. We’ve created this guide to help you through the challenges of working remotely. 

Read on for tips on setting up an effective, ergonomic, and distraction free workspace, as well as tips for healthy practices while working from home.

How to Create An Ergonomic Workspace

Creating an ergonomic home set-up is essential for your overall health and well-being, especially if you are doing a lot of typing and computer work. Consider investing in ergonomic equipment for your home office space if you will be working from home indefinitely. If you can’t get ergonomic equipment, there are other ways to improve your at-home ergonomics. 

Ergonomic Tips For Working From Home

WOrking from home on a laptop

Make sure if you are using a laptop, that you have it set up properly. Laptops force you to hunch over, causing back, shoulder, and neck pain. You should always have your back aligned and your neck and head facing straight ahead, and not angled downward. 

Your line of sight should meet the top of your computer screen. Having a monitor or laptop stand and a keyboard is the best option. Your elbows should be at a 90 degree angle and your wrists should be straight.

Take a break!

Avoid eye strain by taking breaks from your screen every 20 minutes and look out at the horizon or something 20 feet away. Take frequent breaks from your work to ensure productivity, mental well-being, and positive overall work performance. 

Are you working from your couch? Quit it!

Although it can be comfortable at first, using your couch as a workstation can cause muscle soreness and discomfort after a full day of working from home. Instead, sit at a table, desk or try alternating to standing on an anti-fatigue mat. 

Woman working from home on the couch

Ensure your back curvature fits with the curvature of your office chair if you have one. If you don’t, try placing a firm pillow or towel under your seat. Also, make sure your feet are not dangling or crossed. Having your thighs parallel to the floor and your hips higher than your knees can reduce stress on your lumbar spine.

The ergonomic set-up of your space while working from home is essential for your overall health and well-being. Practicing proper ergonomics will help prevent pain and fatigue, daily and in the long term.

How to Stay Focused While Working From Home

Prioritize for Productivity

Casual young businessman organizing his schedule at his desk in his office

Figure out the times of day you work best and use this information to help you prioritize your tasks. Additionally, use a list to prioritize and organize your tasks to help keep you on track. At the end of each day, write out what you accomplished and what you need to do the following day. This will help you bring the day to an end and prepare you for the next morning. 

Stick to a Schedule

Continue to stick to your work schedule, taking your lunch break and additional breaks like you would at work. Make sure others around you know you are working and are unavailable to talk or socialize. If you have kids around, this can be a challenge. Set up activities and screen time to keep them busy. Keep other distractions like social media, away from you and your work space.

Healthy Eating & Wellness When Working From Home

Staying Active

Getting up to stretch or just take a mental break can be extremely helpful for your focus and productivity. Be sure to get some activity in your day to prevent muscle pain and fatigue. Scheduling time in your day for physical activity is a great way to ensure you get moving while working from home. 

Eating Well While Working From Home

Making sure you have scheduled time to eat will ensure you don’t work through your lunch. Take advantage of your kitchen and create some healthy, warm meals while at home. Check out our blog page for healthy recipes that incorporate superfoods and sugar-free alternatives.

You can also take advantage of our Lockdown Lovin’ cookbook with amazing sugar-free recipes using Greeniche Flavourall. 

How Greeniche Can Help You Stay Healthy From Home

Greeniche is proud to present the Thrive Live Series featuring expert advice to help you through the pandemic. Sign-up for our series to get a notification when the live session starts, or watch the replay later on your own time.

You’ll also get exclusive access to our contest for a chance to win a prize pack with each episode. Plus, access our Facebook group community of like-minded people.

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Greeniche Moringa Powder

Greeniche has all of the health foods and supplements you need to stay healthy and happy while working from home. Get free shipping in North America on all your favourite products. 

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Chaste Tree

Chaste Tree, also known as agnus-castus is a plant from the Mediterranean and western Asia which grows violet flowers and berries. It is commonly used by women to help with problems related to hormone imbalances.

Caffeine

Caffeine increases your energy levels to help you stay active through your workouts or daily activity. Caffeine also boosts energy levels even when your body is in a resting state which can contribute to weight loss. It also stimulates thermogenesis, which is one way your body generates heat and energy from digesting food.

Chromium

Chromium works with in the body to metabolize carbohydrates. It is found in many multivitamin supplements and food such as whole grains, fruits and veggies. 

Green Coffee Bean

Green Coffee Bean gives your day a boost and can increase resting metabolic rate, drive weight loss, fat loss and reduce fat absorption. It slows the release of glucose into the body after a meal. These beans are just normal coffee beans in their natural state before being roasted. Who knew coffee beans were naturally green?

Garcinia Cambogia

Garcinia Cambogia is a tropical fruit also known as the Malabar tamarind and is a popular weight-loss supplement. It can drive weight loss and fat loss which could help keep your body’s blood sugar and cholesterol levels healthy.

Forskolin

Forskolin is made from the root of a plant that grows in Nepal, India and Thailand. It has been used in traditional Ayurvedic medicine as a fat-burning supplement.

Black pepper

Black pepper contains piperine which can improve metabolic performance and suppress fat accumulation in the body.  Black pepper also helps the body absorb nutrients and can strengthen immunity. 

Black Cohosh

Black Cohosh is a medicinal root that is used to treat women’s hormone-related symptoms such as, menopause, premenstrual syndrome (PMS), and painful menstruation.

Pomegranates

Pomegranates are some of the healthiest fruits on Earth. They contain large amounts of phytoestrogens, which helps moderate some menopausal symptoms. It can reduce hot flashes, sleeping problems, depression, exhaustion, and irritability. They also contain powerful antioxidants that provide cardiovascular protection.

Turmeric

A common spice that can reduce cellular inflammation, and can increase the flow of bile which helps detoxify the liver by breaking down unhealthy fats.

Red Clovers

Red clover is a flowering plant and is a legume. Red clover contains isoflavones, which is a type of phytoestrogen. Phytoestrogen has a similar chemical make-up as estrogen which is why it has long been used to ease common menopause symptoms such as hot flashes. Estrogen production is at its lowest during the evening, which is why night sweats are so common.

Maca

Maca is a Peruvian plant grown in the Andes mountains. Maca root has many potential benefits for women but it is known for alleviating menopausal symptoms, including hot flashes and interrupted sleep. Studies also suggest that Maca can help protect bone health.

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Trans-Resveratrol

This powerful antioxidant neutralizes free radical damage that leads to signs of aging. Resveratrol helps protect the skin surface by interrupting and rebuffing negative environmental influences to brighten complexions and boost collagen production. It has been shown to be effective in preventing UVA damage and abnormal cell growth. This antioxidant is shown to contain anti-aging, anti-inflammatory and skin-calming properties that help revitalize the skin.

Zinc

Zinc is part of your skin’s natural dietary defense, found in many foods we eat and helps to fight off the formation of free radicals. It protects the skin’s lipid, or fat barrier and the fibroblasts that make up collagen. Collagen is your skins support structure that protects against UV light, pollution and other aging influences. Zinc boosts the immune system which may help to control the inflammatory response. Also, Zinc regulates cell production and turnover which may reduce oil production and prevent clogging of pores. Zinc is also used to help heal wounds and treat skin conditions like acne, foot ulcers caused by diabetes, leg ulcers, warts, and aging skin.

Radish

Great in salads and our supplements for their antioxidant ability to fight free radicals, their bile-increasing ability that fights bad fats, and their general detoxifying qualities.

Dandelion

While not wanted in your lawn, dandelion contains a variety of biological properties that promote liver health and provide liver detoxifying properties.

Artichoke

A familiar vegetable packed with free-radical fighting antioxidants. Cynarine, a substance found abundantly in artichokes, is believed to promote healthy cell growth and reproduction in the liver.

Raspberry Ketone

Raspberry Ketone is found in red raspberries which gives the fruit their strong aroma and flavour. It can increase your metabolism and higher the rate at which your body burns fat while also reducing appetite. It can also increase levels of adiponectin, which is a hormone that helps regulate metabolism.