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5 Healthy Habits for Workplace Coffee Drinkers

5 Healthy Habits for Workplace Coffee Drinkers

Post By: Celeste McLaughlin, Ergonomics Manager, Arcata, CA
Produced by:
Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

5 Healthy Habits for Workplace Coffee Drinkers
Healthy Coffee Habits
1.6 billion cups of coffee are consumed worldwide every day.” – International Coffee Organization

Coffee is a popular way to stay alert at work. According to a recent survey, 43 percent of workers say that they are “less productive if they go without coffee.” According to Medical News Today when consumed in moderation, coffee may also have health benefits “from helping prevent diabetes to lowering the risk of liver disease.”

However, too much of anything can have its problems. The Mayo Clinic states: “consuming more than 500-600 mg of caffeine a day may lead to insomnia, nervousness, restlessness, irritability, an upset stomach, a fast heartbeat and even muscle tremors, and even moderate amounts of caffeine may lead to negative health effects.”

Knowing there are both risks and benefits to using coffee in the office or workplace, try the following tips to help you enjoy coffee in a healthy way.

5 Healthy Habits for Workplace Coffee Drinkers:

  1. Bring healthy sugar alternatives from home. Sugar can be a major culprit in the negative side effects of drinking coffee. The USNews suggests: cinnamon, unsweetened cocoa powder, vanilla or nut extracts, unsweetened vanilla almond or soy milk, coconut milk, and coconut cream as healthy sugar alternatives.
  2. Choose the best time of day to drink coffee. The caffeine in coffee is a stimulant, which may be great for staying alert, but could lead to trouble sleeping or insomnia if you drink too much or drink it too late in the work day. Try only having coffee at the beginning of your work day or see if you can make it until lunch before having your first coffee of the work day.
  3. Eat before you drink coffee. Drinking coffee on an empty stomach may actually be lowering your energy levels for the day. As explains: your body releases insulin in response to caffeine, which causes a drop in blood sugar and leaves you feeling tired. To counter this, you should eat a meal either during or after your coffee consumption.
  4. Determine a healthy caffeine intake for your body. For healthy adults with no medical issues, Caffeine Informer suggests “300mg-400mg of caffeine (1-2 cups of coffee) can be consumed daily without any adverse effects.” However, not everyone is the same and outside factors (pregnancy, for example) should be considered, be sure to consult with your doctor about your needs.
  5. Take your coffee break with your co-workers. According to a MIT study: “employees who take coffee breaks together demonstrate an overall improvement in their productivity. These breaks create a forum within which employees can share both personal and work-related experiences. Allowing employees to take these breaks together showed a lift in overall performance.”

Hopefully these tips can help you enjoy coffee while remaining health conscious. For more guidance on all work related health and safety issues, visit or Contact Us for more information.

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A Healthy Diet at Work Helps Your Job Performance

A Healthy Diet at Work Helps Your Job Performance

A Healthy Diet at Work Helps Your Job Performance
By Celeste McLaughlin, Ergonomics Manager
Solutions Northwest, Inc. – Arcata, California

Eat Healthy at Work and be More Productive:

According to a survey done by the Journal of Occupational and Environmental Medicine, workers that reported healthy eating habits were also workers that had high productivity in the work place.

The following healthy habits were found in employees with higher job performances than average:

  • Employees that ate 5 or more servings of fruit and vegetables at least 4 times a week were 20% likely have higher job performance.
  • Employees that exercise at least 30 minutes, 3 times a week, were 15% more likely to have higher job performance.
  • Absenteeism was 27% lower for those workers who ate healthy and regularly exercised.

The results of this survey should not be too surprising, as most of us know how we feel when we eat healthy versus eating poorly. However, work can get busy and stressful, so here are a few tips to help you to maintain healthy eating habits at work:

  • Eat a healthy breakfast. The breakfast you eat will be the fuel you need to start your work day. To fuel your body properly, try the following food groups: Fruits and vegetables, whole grains, low-fat protein, or low-fat dairy.
  • Don’t skip meals at work. Skipping meals to get more work done may seem like a good idea, but it may actually lower energy and productivity later in the work day as you deprive the body of the nutrition it needs.
  • Don’t eat out, pack a lunch instead. Most work places provide tons of junk food, from morning donuts to vending machines to local fast food joints. To avoid temptation, bring your own meals to work. Don’t forget to bring healthy snacks to snack on throughout the work day.

Stay proactive with nutrition at the workplace

Even if you are not currently a healthy eater, you can try using a few of these tips to make some small changes to your habits. Over time, you will experience more productivity in the work place and in your home life as well.

For more guidance on all things Ergonomics, visit or Contact Us for more information.

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