Software Engineers shouldn’t compromise their diet, and exercise routines – By Vinitha Jayakumar

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Software Engineers are at health risk while working remotely and under industry pressure. They may face back and neck aches, bad wrist problems, dry and strained eyes, and unhealthy mental conditions- like stress, anxiety, depression, hypertension, lack of focus, brain fog, and fatigue. Although this industry is considered the most comfortable from a salary standpoint, people are cutting back on their social lives and leading unhealthy lifestyles at the same time.

Dietician- Vinitha Jayakumar has written this article about how remote workers, people related to information technology, and pre-diabetic patients can protect their health with healthy diets and physical activities.

Male Software Engineers %78.0%
Female software Engineers %22.0%
Percentage of Software Engineers population around the world

Work-from-home employees, and Software Engineers can stick to exercising daily as that’s non-negotiable. However, squeezing in as little as 20-30 minutes at least three times a week is advised.
Taking occasional walks during the day and having enough water and herbal teas is advisable.

-Vinita Jayakumar, Dietician
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Vinitha Jayakumar is a graduate of clinical nutrition and dietetics. She moved to Cincinnati recently and provides consultation and customized diet plans to individuals across age groups and professions. 

She’s also a trained Indian classical dancer, proficient in Bharathanatyam, Kuchipudi, and Mohiniattam. She conducts dance classes for kids ages 5 & above and has new batches starting in January. 

She’s proficient in French (grammar) and is open to conducting classes for it as well.

Interested folks contact her at

Being sedentary, there are dangers associated if time isn’t set aside for proper diet and exercise.

As we are in the new year, we can all work towards mindful eating when routine life hits.
However, there are a few steps that can be incorporated into our daily lives to help reduce the risk of cardiovascular diseases and other ailments caused by this lifestyle.

  • Always have whole foods (whole grains, legumes), and avoid processed foods (biscuits, ready-to-eat foods, cheese).
  • Don’t skip morning breakfast. For more info, click at
  • Have two servings of fruit every day.
    Stick to your local produce, and consume all seasonal fruits.
  • Include greens thrice a week, and make sure you get enough vitamin C from your diet or supplements to absorb the B vitamins effectively. Try to include a vegetable with every meal.
  • Do not eliminate fat from your diet; fat is essential for vitamin A to get absorbed by the body. Have healthy fats that will help increase your high-density lipoprotein, which is good cholesterol(HDL cholesterol). They’re great for keeping stress at bay.
    Consume foods rich in Omega-3 fatty acids (Fish, eggs, nuts, and oil seeds)
  • Switch to a low-carb diet if necessary, but not a no-carb diet.
  • DO NOT skip meals in order to lose weight.
  • DO NOT over-exercise. Have a diet and workout plan. Be kind to yourself, and trust the process.
  • Get enough exercise irrespective of your weight, and get that heart pumping!
    Start strength training. Do your cardio!
  • It’s alright to indulge in your favorite foods as long as you make sure your body gets the required workout.
  • Last but not least, get enough sleep, and stay hydrated. Finally, cut off negative people from your life, for a happy mind is a healthy mind!

Check another link for Remote Worker Diet at

vegetable salad on plate for software engineers
Photo by Ella Olsson on

Also known as borderline diabetics are people with blood glucose levels higher than a healthy person but not high enough to be diagnosed with diabetes.
This condition occurs when the pancreas secretes insulin, but the body cannot use up all the insulin. This paves the way for type-2 diabetes.

People with this condition must stick to whole foods, which helps them stay fuller for longer. In addition, having pulses, legumes, nuts, and other dry fruits will help generate energy without shooting up your blood glucose levels.
A low-carb diet is encouraged as carbohydrates break down and produce glucose.
When you stick to a low-carb diet, moderate amounts of glucose are produced, keeping the blood glucose levels at bay.
Low glycemic index fruits are excellent for this condition. Here are some fruits, which has lower GI, under-55 score.

For Diet related other articles, click at

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