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Health Tips for Young Lawyers

Workday Defenses
By:  Emmy Lu Trammell, MS, RDN, LD

It happens every year. As colder weather approaches, outdoor activities wane. As young lawyers, who spend the majority of our days at a desk, it becomes increasingly important to focus on personal mental and physical health. With the high demands of the legal profession, we often experience days where it seems we just can’t find the time to get away from our desk and engage in self-care activities. Here are some simple tips to incorporate into your work routine to help keep you focused, productive, and healthy.

Quantity does not equate to quality. Set a goal to get up AND out of your cubicle or office for at least five minutes once every hour. This gives you a brief mental break and encourages greater productivity when you resume working. Take a short walk down the hallway or up the stairs. Even a brisk stroll outside can be mentally and physically rejuvenating.

Get rid of your desk chair. This may sound extreme, but it has many benefits. Replace your office chair with a large exercise ball (found at many athletic stores). This engages your core while sitting and also improves balance and posture—three things you never thought you could improve while sitting at your desk! Your knees should create a 90-degree angle with the floor when you have the ball properly inflated.

Replace the candy jar. Many of us keep a bowl or jar of sweet treats to snack on when we may feel fatigued throughout the day. Replace it with a drawer equipped with more wholesome snacks such as fruit, whole-wheat crackers, peanut butter, or nuts. These snacks provide a real energy boost instead of a quick spike in your blood sugar. The trick is to avoid “empty calorie snacks” and reach for those that are rich in nutrients. Often, it isn’t caffeine, but energy from nutrient-rich foods to help us through the afternoon slump.

Focus on fluids. Did you know that poor hydration can cause mental and physical fatigue? We may think that another cup of coffee may be the solution for that afternoon boost, but you probably are lacking fluids in general, not just caffeine. Coffee still contributes to fluids throughout your day, but it is not as efficient for hydration compared to water or other non-caffeinated beverages. Keep a reusable water bottle at your desk and refill it several times throughout the day. Add flavor with lemon or sugar-free flavor packets. Beware of sugar-laden drinks and choose artificially sweetened or lightly sweetened beverages instead.

Challenge yourself to incorporate at least two of the tips into your routine over the next week. Before you know it, you will have created a new healthy habit for yourself. Remember, it is the small and simple changes that can make the biggest impact on your health.

Emmy Lu Trammell, MS, RDN, LD, is Registered Dietitian Nutritionist in Lubbock who provides nutrition counseling to those who struggle with eating-disordered behaviors. She is pursuing her PhD in Nutritional Sciences from Texas Tech University and frequently engages in community outreach to educate others on healthy nutrition practices.