Today’s post is a sponsored post from Holland and Barret.

Working long hours is stressful and exhausting, but it can also be awful for your health. Being cooped up inside for hours at a time while sitting in one place and staring at a computer screen is damaging to all parts of your body.

A combination of lack of fresh air, little exercise as well as dust and germs in the office can leave you looking and feeling run-down and weak by the end of the day.

Follow these tips to stay energized and avoid any harmful long-term effects after long hours at the office.

1) Look after your eyes

Long periods of time spent at a computer, extended periods indoors along, with exhaustion and sleep deprivation can lead to eyes becoming tired, puffy or swollen. Eye vitamins help the eyes remain fresh and healthy for longer, as well as holding some diseases at bay. They are particularly useful if you struggle to get all the necessary vitamins and minerals through your diet. The most important vitamins they should contain are A, C, E, and B2, while the important minerals for eyes are Selenium and Zinc. Many eye vitamins now contain Lutein, which has antioxidant properties.

Also, make sure you give your eyes a break. Try to give your eyes a 20-second break every 20 minutes.  Your eyes are not meant to look at something at a close distance for hours at a time without a break.

2) Get some fresh air

Being deprived of fresh air all day during the week can be bad for your skin, as well as leaving you exposed to any dust floating around. Also, being in proximity with other people can lead to germs spreading, leaving you more at risk of catching any bugs or viruses going around.

Try to get outside for at least 30 minutes every day; even it’s just for a walk around the building to give yourself some fresh air and a bit of exercise. This will also leave you refreshed and ready to go back to work focused and ready to dig in.

3) Monitor your diet

Working long hours means it can be tempting to snack all day to keep you going and keep energy levels up. However, staying stationary for most of the day combined with unhealthy snacks like chips and chocolate are dangerous for long-term health. Try to keep plenty of fruit, vegetables or low-fat snacks around the office instead.

This will give you a bigger boost of energy and keep you feeling more alert and healthy. Similarly, it is easy to rely on coffee or energy drinks to get through the day, but limiting the amount of caffeine you take in and drinking more water will be better for your long-term health.

Are you getting your eight glasses of water every day?

What do you do to keep yourself energized during long hours at work?