4 Ways to Deal With Pregnancy at Workplace for Moms-To-Be

Pregnancy At Workplace

If you are pregnant and working simultaneously, then stress is definitely not new to you. While you experience changes in your body to accommodate the growing baby, you will also feel a few changes emotionally. This often becomes difficult to deal with, in case there is some extra stress of work in the office. Hence, here we have come up with 4 effective ways to deal with the pregnancy at workplace for all you moms-to-be.

1. Take a Deep Breath

deep breathing

Deep breathing is perhaps one of the most efficient ways to deal with stress and manage pregnancy at workplace. Taking few deep breaths will helps you to get rid of any type of stress. Also, if you’re working during pregnancy, it often gets difficult to find few minutes to de-stress. In this scenario, deep breathing can really ease you while you’re busy with your work. Taking few deep breaths not only relaxes your mind but also eases the tension that accumulated in your muscles. Deep breathing for 5 minutes in an interval of 2-3 hours can really help you de-stress and become energized.

2. Listen to Music

Music during pregnancy

Listening to some instrumental and soft music in the background while working can really help you relax your frayed nerves. Also, instrumental music helps in building better concentration and therefore results in increased productivity at work. The music builds motivation and positive energy and this, in turn, helps you to complete your work in a timely manner, so you no longer have to work over time. This will eventually be good for you as well as your baby developing within you.

3. Do Some Exercise

Exercise during pregnancy

Exercise is yet another important aspect of your daily pregnancy care. It is crucial to incorporate few exercises in your pregnancy care routine. At the time of doing exercise, you need to make sure that you do not overdo it and strain yourself as it might turn out to be harmful to you and your baby.  Few light stretches and exercise at your desk are good enough to keep you energized, de-stressed and healthy. Apart from office, it is always good to incorporate few minutes of exercise in your daily routine as it improves blood circulation and blood flow and keeps you healthy.

Eat Healthy Food

Healthy eating during pregnancy

Eating healthy is yet another way to relax and de-stress during the busy schedule of work. Also, eating healthy food helps you with to gain all kind of nutrients that are absolutely essential for you and your baby. Even following a healthy diet post pregnancy is a great way to keeps yourself fit and healthy. Proper and timely intake of healthy food filled with nutrients will undoubtedly result in a healthy baby and mom.

By following the points mentioned above you can deal with the pregnancy at the workplace in a healthier and better manner. These will further help you beat stress duration and post pregnancy.


5 Amazing Benefits Of A Corporate Wellness Program You Should Know

Benefits of Corporate Wellness Program

Corporate wellness programs not only make your employees healthier and happier but also increases the productivity. Below mentioned points will describe how a successful corporate wellness program can incredibly benefit your organization.

1. Dropping Healthcare Cost

Healthcare Cost

Wellness programs are demonstrated to encompass a healthy return on investment. They are a great way for companies to combat the rising insurance premiums. When we talk about health insurance premiums, quantifiable savings can be calculated over time. Instant savings possibly will not appear evident because of the time it takes for employees to benefit via healthier lifestyle choices; though, intangibles in entire company costs are simply just as important.

2. Reducing Employee Absenteeism and Illness

Absenteeism and Illness

A common cough, cold, obesity, the nasty flu, or any chronic illness is some of the various reasons, large and small, why employees show absenteeism at work. Some little changes in the lifestyle can greatly influence overall well-being and health.

A program that comprises of training, education, as well as professional health care can significantly reduce absenteeism. As when employees arrive to work sick, other employees also tend to become sick who otherwise were doing well.

3. Reducing ‘Presenteeism’

Reducing Presenteeism

It is often noticed that the employees are present at work but they are simply “out of it”. Presenteeism can be understood as the problem of workers being on work but, due to certain emotional stress or medical condition, not efficiently functioning.

The productivity of any individual can be sliced by one-third or even more when there are few unnoticed issues such as migraines, frequent sinus problems, or some other situation that go untreated, not to mention the distractions that come from personal stresses, for example, troubled relationships or ill family members. All of this results in a worker showing up in the office but not contributing to his potential.

4. Increasing Productivity

Increase productivity

One of the major goals of any corporate program is to persuade employees towards healthier lifestyles. According to various studies, when an employees are healthy, they are in turn more productive.

Healthy employees usually demonstrate superior levels of concentration, energy as well as increased output. Incentives, education, as well as health care lead by a successful corporate wellness program not only will ensure consistent performance but also at its optimum level.

5. Revamping Workplace Morale

Revamping Workplace Morale

The effectiveness of an Employee wellness program with respect to the office environment is very simple. All the employees who are fit and healthy perform better and are a whole lot happier. They understand that their organization is putting steps forward to ensure their well-being and health.

Also, wellness programs aid foster co-worker camaraderie. Few social groups like walking clubs and sports teams allow employees to cherish activities in nonwork-related settings, resulting in strong teamwork and reduced stress.


Amazing Tips for Stress Relief at workplace instantly

Why Corporate Wellness Is The Key To Success

3 Reasons Corporate Wellness Is The Key To Success

Corporate Wellness

At present, companies are dedicatedly working towards employee wellness.  They are truly devoted towards figuring out the correct solution to combat increasing health care costs and health issues. Unfortunately, a lot of companies are trying to execute wellness programs with a slight or absolutely no experience or strategy for success. Therefore, more programs fail as compared to succeed.

Motivation, engagement, strategy and support are the keys to a victorious program. If employees are not willingly involved in the solution, it’s hard to succeed. Preventable wellness is an absolute behavior and lifestyle change and changes do take time as well as commitment.

If you’re all set to commit, below are three things you need to keep in mind as you plan a wellness program for your organization.

1. On-Site Wellness

on-site wellness

High level of awareness is necessary to success. At present, employees are turning out more and more health conscious. But because of several reasons like high stress, longer work days as well as constant multitasking, it often gets tricky to find the time to take steps on wellness goals. By building an on-site corporate wellness program employees can be benefited as they spend their majority of their time at the workplace.

2. Fight Against Chronic Diseases

Fight Against Chronic Diseases

According to a survey, chronic diseases account for approximately 75 percent of the entire healthcare costs. Also, they are the most preventable kind of disease. These illnesses usually include heart disease, stroke, obesity, and cancer.

You can prevent these diseases by taking some actionable steps to halt their progression. Behavior change takes time as old habits cannot be changed overnight. However, when an individual is ready to commit emotionally, mentally, and socially and on a conscience point, nothing can stop progress. A corporate wellness program addresses these through consistent education along with layers of accountability.

3. On-going Process

On-going Process

Corporate wellness is quite complex and a long-term play. The accomplishment of corporate wellness is determined by the exceptional strategy behind it. It comprises of a framework that outlines long and short term goals for the employer and the employees. Corporate wellness requires leadership, support, and commitment from the vendor, employees as well as the employer.

A victorious program takes time in evolving as well as in getting integrated with the culture of the company. One cannot describe corporate wellness as just one solution rather; it is a culmination of numerous solutions that work collectively under a single strategy. It comprises of layers of physical activity, communication, incentives, education, and commitment.


5 Superb Benefits of Corporate Wellness Program

7 Stress Relief Tips to Recover From Stress Instantly

Employee Wellness Program: 3 Things That You Need To Know


Employee wellness is spreading in all direction. More and more companies are becoming the part of it by every passing day. Some companies dive deep in and dedicatedly invest in all their employees.  For example, they offer wacky wellness perks, as well as build, strategize for the health of employees etc. While others take wellness on a smaller range and only tender bare necessities.

The extent to which different companies offer employee wellness program falls on a wide spectrum, and it’s absolutely fine. What’s most important is that you’re actually thinking about the health of your employees and recognizing the importance of wellness for your workforce.

Whether large or small, complex or simple, new seasoned each wellness program contributes towards a healthier corporate environment. No matter where exactly your wellness program stands, here are three things that you should know about employee wellness program.

1. There’s “No Right Way”

No right way

There’s really no one definition of a wellness program. Generally, Employee wellness programs appear different for different companies, and that’s actually right. Wellness programs ought to be tailored and build relevant to all your employees—not really the other way around.

A lot of companies prefer preventative services, for example, health fairs and biometric screenings for their employees. Some focus on health education. While others go forwards with specific issues like physical activity or smoking cessation. All of these are excellent options for a wellness program.  While making a decision, it’s important to go for the one that fits the needs of your workforce.

2. They’re “Super Easy”


There are a lot of resources accessible to create wellness surprisingly easy and manageable. Actually, a lot of companies don’t even include one specific position designated towards managing the wellness program. The reason is because wellness programs can be simply handled by committee, or even merge with parallel HR duties.

Your wellness program should not cause extra stress—if it does, it would, in reality, defeat the purpose and counteract your focus on wellness. With the huge amount of health information available online and rise of various companies devoted towards employee health, wellness programs have become simpler to deal with than ever before.

3. They keep their “Pace with the Tech Trend”


Technology is dynamic. Latest trends hit the market by each passing day. Employee wellness programs have also worked really hard match up the pace. A lot of programs have integrated with various online platforms that permit employees to track their health information at any time.

Other programs make use of common technology tools to help track and collect wellness data. One of the most popular and common trends is to track the wellness with ‘wearables’.

30 Ideas to Stay Healthy at Work

We spend most of our day at work, sitting at our desks. However, desk jobs don’t do much good to our health. Here are 30 ideas which will help you stay healthy at work.

Ideas to Stay Healthy at Work

International Yoga Day 2017: Date, History, Asanas and Benefits

Last Updated: 24/02/2017 International Yoga Day 2017

International Yoga Day is celebrated on 21, June. The United Nations declared June 21 as the world Yoga Day in 2014 with the support of 190 countries. With so many teachers, followers and propagators around the world, Yoga has carved a niche of its own amongst fitness freaks. On this special day, let’s take a look at some of the pointers that can actually help us connect better with this amazing fitness mantra called ‘Yoga’.

Meaning of Yoga

Yoga means ‘to combine’, ‘to use’, and ‘to harness’, depending on the context in which it is used. In Panini literature, the conceptual meaning of this word emerges from two principal words which stand for ‘to join’ and ‘to concentrate’.

Perhaps, this is the reason why Yoga comprises of poses that help us combine and concentrate our energy for the betterment of physical and mental health.

Origin of Yoga

The origin of Yoga can be traced back to around 15000 years ago when the first teacher- Aadi Guru, shared his wisdom with seven of his followers- the Sapta Rishis while meditating at the foothills of the Himalayas. This is when Yoga was born, and India became recognized as the homeland of this very beautiful exercise and meditation form.

History of Yoga

The first teacher, Aadi Guru had extensive knowledge about the workings of the human body, mind, and behavior patterns. He, however, could not convert all his knowledge into a manuscript. Various disciples of Yoga have, time and again, developed various books and manuals to spread his teachings far and wide. Yoga, as per history, was diversified into various branches of learning such as Hatha yoga, Raja yoga, Laya yoga, and so on.

Diversification of Yoga

The seven followers of Aadi Guru (the first teacher) helped to spread the word about Yoga in seven different parts of the world- South America, Central Asia, Middle East, North Africa, the Himalayas, and the Indian Peninsula. All these centers became distinct schools of learning and have followers till date.

How Yoga contributes to an individual’s well-being

Patanjali, the father of Yoga, divided yoga into eight subdivisions- Angas, he called it. They are:

  • Yama- Denial
  • Niyama- Following or observance of a set routine
  • Asana- Postures
  • Pranayama- Controlling the breath
  • Pratyahar- Withdrawal of senses
  • Dharana- Concentration/focus
  • Dhyana- Meditation
  • Samadhi- Contemplate and absorb.

All of these sub-divisions are known to bring about healthy changes in the life of a yogi. They help to stay motivated, eat healthy in the right quantity, practice right postures, workout effectively and repel negative thoughts. Yoga can rightly be called as the perfect recipe for attaining complete wellbeing if followed correctly as well as religiously.

The greatness of Yoga lies in the fact that it has not lost its relevance even after thousands of years have passed since its discovery. Millions of people are benefitted from this discipline and the followers continue to increase every day. The basic aim of yoga is to attain eternal peace and this is exactly what everybody has been seeking since ages.

Benefits of Yoga

There are a lot of benefits of yoga have a look on four most important out of them.

  • Increases Flexibility: Yoga increases the flexibility of our tendons and muscles and further lowers down the risk of injury.
  • Improves Posture: Yoga builds strength in core muscles. It strengthens muscles of the lower back and upper back, which is important to sustain a good posture.
  • Improve Circulation: Yoga enhances blood circulation. Good blood circulation helps the body to carry valuable nutrients and oxygen to the muscles, brain, as well as organs.
  • Yoga Reduces Stress and Anxiety: According to recent studies, it is proven that yoga is an amazing way for stress relief instantly as it helps in transforming your mood. In the present scenario, there is a lot of tension, anxiety, and stress in the environment and it seems very difficult to keep the life balanced. Practicing Yoga every day not only provides you physically fitness but also relieves you from mental stress.


Top 10 Best Yoga Asanas

  • Slow Neck Streches Yoga Asanas
  • Tadasana Yoga
  • Uttanasana
  • Trikonasana Yoga
  • Dhanurasana Yoga
  • Surya Namaskara
  • Kapalbhati Yoga Asana
  • Baddha Konasana Yoga
  • Eagle Twist Yoga Asana
  • Sirsasana

Instant vs. healthy: Will the Maggi fiasco inspire you to choose what’s right?

Maggi - Instant vs. Healthy

The entire ruckus surrounding Maggi containing lead and MSG has opened avenues for serious probe into the kind of food we consume. Brands making tall claims about using ‘healthy’ ingredients have lost their impact on consumers. And nutrition experts are now voicing their concern more clearly. They are sharing their views more openly on the real nutritional value of food items we use on a regular basis.

To start with, here are some very alarming points indicated by health experts recently:

  1. Brown bread does not mean fibrous always. If the sugar content is higher than other breads, it definitely is a caramel-coated variety of the white bread. So, watch out for the sugar content before buying ‘brown bread’.
  2. Antioxidant preservatives are found to be rich in butyl hydroxytoluene. While this preservative is used to increase the shelf-life of a product, it is certainly stripping the consumers’ of good health. Potato chips, certain confectionaries, and refined grains are actually subjecting the consumer to more health complications.
  3. Ice-creams, biscuits, breads, and certain cheeses are rich in emulsifiers that actually hit your intestines hard and cause indigestion problems.

The list is endless. From refined grains to snacks, there is hardly any completely ‘organic’ component on our monthly grocery list.

Real culprits

Certainly, the real culprit is our fast-paced lifestyle because of which instant foods have become more of a necessity now. Everybody is drawn towards foods with higher shelf-life, because who wants to go grocery shopping often?

Also, time constraints and busy work schedules have pushed us to choose convenience over healthy eating. No wonder a majority of our nation struggles with obesity, indigestion, heart issues, and diabetes.

There are however, more serious (than the much dreaded lead and MSG), yet silent trouble makers such as sugar, sodium, and calories. If we plan on staying healthy, we need to kick these food items, too, out of our life, especially processed and canned foods, burgers, and frozen foods. In fact, consumption of any food loaded with calories and fats needs to be reduced.

A lesson to learn

It is high time everybody should rethink about the food choices they make. The Maggi episode is certainly an eye-opener.

7 Stress Relief Tips at work to Recover Instantly

stress relief tips
Stress Relief Tips

Last Updated: 22/02/2017

We’ve all been in situations where we needed on-the-spot stress relief. Stress is unavoidable in everyday life but you can reduce stress as soon as it strikes. Stress is a significant aspect of corporate wellness. All the workplace wellness programs offer a stress management program, but none of them offer stress management tips at workplace.

We all don’t have time for pedicures, massages, therapy sessions and long soaks in the bath. There are a lot of other things that you can do to calm down.

Here are 7 stress relieving tips at workplace

Smile and hold it:

smile during stress

Smiling, even when you don’t feel happy, can instantly lift your mood. Instead of frowning or tensing up your forehead in reaction to a stressor, grin and feel it! Try it now!

Call a friend:

call a friend during stress

Sometimes, you just need to call a friend and vent. Just getting off whatever is troubling you will help you calm down and keep things in perspective.


bottles of essence oil with pink flowers

Certain scents can help you calm down, rejuvenate and revitalize. Keep your favorite scented products around and take a few whiffs when you’re stressed out and notice the instant calm you feel.



Close your eyes and imagine the world’s most perfect, serene place. It can be rolling hills or even a familiar childhood place. You’ll notice how safe and relaxed you feel by picturing this place. Whenever you need a short escape, remember you can always return there in your mind.


music during stress

Listen to your favorite music, the one that you find most relaxing. Tune into soothing music and tune out the world around you.

Close your eyes:

close eyes during stress

The simple act of closing your eyes and breathing deeply can do wonders during a stressful day. You can do this a number of times throughout the day to help your body and mind relax.

Take a walk:

Mindful-Walking during stress

Exercise, even when done leisurely, is a wonderful way to alleviate stress and boost endorphins, the feel-good chemical in the brain. Go outside and walk for a few minutes, you’ll be astonished at how much better you’ll feel.

So, the next time you feel like you need an instant stress reliever- try the above! Apart from this, you should also make a distance from causes of stress:

What are the Causes of Stress

There are a lot of cause for stress or anxiety. Your personal problem, job-related issues, and socialization are prime responsible reasons that make you stressful.

  • Health: If you have a chronic disease related to heart, diabetes, and others.
  • Your Emotion: for an instance, if you are got anger and not able to express it in front of the people.
  • Your relationship is also responsible for stress
  • Due to life changes
  • Job: A person who, searching a job, but still he/she have not gotten a good job can also add to your stress level.

Stress and Health:

According to the deep studies, stress can make a bad impact on the health. There are many stress symptoms that are responsible for affecting your health.

Common Health Related Effects of Stress:

  • Headache
  • Muscle tension or pain
  • Chest pain
  • Fatigue
  • Change in sex drive
  • Stomach upset
  • Sleep problems

With Truworth Wellness’s Employee Assistance Program, you can reach out to a qualified psychologist through chat or call if you’re feeling overburdened with workplace or personal life stress.

6 Tips to Feel More Energized

Tips to Feel More EnergizedWe work; we manage our tight work schedules, keep ourselves stimulated with caffeine and pure strength of mind!

Many of us struggle with energy issues. “Just like houseplants need water, our energy reserves need regular replenishing,” says psychologist Michelle Segar, PhD, associate director of the Sport, Health, and Activity Research and Policy Center for Women and Girls at the University of Michigan.

Here are a few ways to feel more energized:

  • Artificial or natural light helps optimize the body’s wake-up processes. Leave the shades open or flip on a light switch in the morning to imitate the effect of sunlight.
  • Don’t snooze. Those extra minutes of sleep will just leave you feeling bleary later. You will feel much better getting out of bed when you first wake up.
  • Eat a power breakfast, which will fuel your body so you have enough energy to get going.
  • Don’t be glued to your chair. Your body requires occasional movement to change channels and get oxygen flowing so you’re alert enough to complete tasks.
  • Exercise on most days of the week for an energy boost.
  • Get good sleep every night and wake up at the same time every day

These tips are usually helpful but hard to follow when you are at your workplace. Therefore, with a personalized mobile app, Truworth Wellness helps your employees stay active and energized even at work.