Going Back to Work: How to Boost Immunity for the Office

If you’re one of the many people headed back to work in an office, it’s important to start this new chapter with an arsenal of immune-boosting habits.

You’ve likely been home the majority of this past year. Without the usual exposure to germs, you might have lower baseline immunity, which can impact the impending change of routine. Aside from your usual immune-boosting diet, regular exercise, and making sure to get plenty of sleep, the following seven tips can keep you healthy at the office:

1. Practice proper workplace hygiene
2. Pack immune-boosting lunches
3. Take probiotics and other key supplements
4. Get outside during your breaks
5. Keep essential oils on-hand
6. Use hand sanitizer only when necessary
7. Clean your workspace daily

When tackling office-specific immune challenges, workplaces should incentivize staying home if you’re sick, which isn’t always the case. Not only can this impact an employee’s performance—it can also put others in the office at risk.

office incentives to stay home when you're sick

A 2019 survey of US office workers found that 90% admitted to going to work when they were sick. This is largely tied to the fact that workplaces often don’t offer adequate sick pay protection, or there is a workplace cultural pressure not to use it.

This year more than ever, it’s crucial that office workplaces incentivize their employees to stay home if they feel unwell. These incentives might come in the form of social workplace support, enough paid sick time, and proper infrastructure to be able to work from home, if needed.

seven ways to boost immunity for the office

These practices will help you get back to work with a strong immune system, so you can avoid getting sick.

practice proper hygiene

We’re used to teaching our kids about proper hygiene practices, but sometimes adults also need a reminder. Hopefully, your office is doing its part to provide a clean workplace. Your personal responsibility is to diligently implement all the hygiene basics. This includes covering your mouth and nose with your elbow when you cough and sneeze, washing your hands regularly, washing your cups and other kitchen items, and cleaning your workspace daily.

If your office isn’t adhering to adequate hygiene measures and guidelines, speak with the appropriate person to address this issue.

use hand sanitizer only when necessary

Hand sanitizer has become our go-to for clean hands, but it can have a negative impact on immune health. Alcohol-based hand sanitizers kill bad and good bacteria, and can seriously alter the body’s microbiome. The human microbiome (especially in the gut) is closely linked to a strong immune system, so it’s best to opt for soap and water whenever possible, and use sanitizer only in a pinch.^[1]

pack immune-boosting lunches

You're probably already thinking about boosting your child's immune health with healthy lunches, but don't neglect your own. It’s easy to get into the habit of going out on your lunch break, and often the choices aren’t great. Packing your own immune-boosting lunches (or scouting out local, healthy menus) can make a huge difference in staying healthy as you go back to work.

Strive for salads with a garlic-based dressing, healthy fats like avocado, olive oil, and omega-3s from fatty fish, dark leafy greens, and other brightly colored fruits and vegetables.

focus on probiotics and other key supplements

Speaking of a healthy gut microbiome, consider taking a high quality probiotic to boost immunity and gut health.* You might also discuss other immune-supporting supplements with your integrative provider, such as zinc, elderberry, B vitamins, magnesium, vitamin D, vitamin C, and adaptogenic herbs to support the body’s stress response.*

get outside during breaks

Taking advantage of breaks to breathe in some fresh air can support immunity on more than one level. First of all, sunny days will provide some vitamin D, which is crucial for a healthy immune system.* Studies also link time outdoors to lower levels of stress and improved emotional and mental health, all of which also impact the immune system.^[2]

keep essential oils on-hand

Essential oils and aromatherapy are well-documented to boost immune function.^[3] Wild orange, clove, cinnamon, eucalyptus, and rosemary essential oils are all immune-boosting superstars. Most essential oils are not meant to be ingested or used directly on the skin, so speak with an expert if you have questions about certain oils. Buying a small diffuser for your desk to diffuse immune-supportive oils is a safe and effective option.

clean your workspace

Leaving your workplace clean won’t only keep you free of germs, but will also help to manage stress levels. Making a habit of organizing your desk of clutter, wiping down your keyboard and mouse, dusting, de-griming your phone, and disinfecting your trash bin can all make a difference.

related content: signs of a strong immune system

takeaway

If you’ve been feeling isolated this past year, going back to work can offer natural immune support in the way of social support and more physical activity. Take these extra steps to stay as healthy as possible this year, and reach out to your doctor with any health concerns that seem out of the ordinary.

[1] Zheng, D., Liwinski, T. & Elinav, E. Interaction between microbiota and immunity in health... Cell Res 30, 492–506 (2020). https://doi.org/10.1038/s41422-020-0332-7

[2] https://www.sciencedaily.com/releases/2020/02/200225164210.htm

[3] Peterfalvi, A., Miko, E., Nagy, T., Reger, B., Simon, D., Miseta, A., Czéh, B., & Szereday, L. (2019). Much More Than a Pleasant Scent: A Review on Essential Oils Supporting the Immune System. Molecules (Basel, Switzerland), 24(24), 4530. https://doi.org/10.3390/molecules24244530