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  • Writer's pictureElaine Anderson RD

Top tips for returning to work after illness

Updated: Apr 12, 2021

If you are still recovering from illness then its crucial to know your limits, and understand the importance of maintaining optimal nutrition and hydration. Healthy habits you previously had may fall by the wayside if you are not feeling yourself. I have experienced this myself due to having an extended period off work after having Covid-19.

I found these tips helped me a lot:

Plan Ahead

Plan your meals for the week so you are prepared if you are feeling tired in the evening. Try cooking some batch meals when you have more energy to keep in the freezer like curries or stews.


Maintain hydration throughout the day. This will help concentration and help prevent fatigue which is common after many types of illness. Aim for at least 6-8 glasses of fluid (1.6-2 litres)


Take breaks and don’t overdo it - easier said then done but breaks help us to step away from our work and give us time to refresh our minds and refuel our brains with vital nutrients.

Keep a routine

If you are on a graded return you may not be working everyday. Try to keep mealtimes similar on days you are not working to ensure you are not missing meals and vital nutrition.

Be Kind to Yourself

It will take time to get back to get back to where you were at before, whether that's being your most productive or creative self. Just take one day at a time.

Celebrate the little wins

I found writing a list at the beginning of the day and ticking things off gave me a greater sense of achievement even if the list was small.

Twitter: @care4nutr

Instagram: @care_4_nutrition

Telephone: 07749450199


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