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We recently have taken a deeper look at Presenteeism — the costs and what businesses can do to address the costs.

But what about employees?

The most obvious advice might seem to be: If you're not feeling well, stay home. But, of course, that goes to the heart of the challenge: That advice is easier said than done.

As far back as 2007, the study Employee Health and Presenteeism: A Systematic Review in the Journal of Occupational Rehabilitation revealed that presenteeism can be impacted by some everyday, common factors: “Based on the research reviewed here, it can be said with confidence that health conditions such as allergies and arthritis are associated with presenteeism. Moreover, health risks traditionally measured by a health risk appraisal (HRA), especially physical activity and body weight, also show an association with presenteeism.”

So what can employees do to stay as healthy as possible?

One immediate item: Recognize that it's flu season. But Presenteeism costs aren't confined to one season. WebMD offers various tips (Spoiler: It's not just about physical health; mental wellness matters, too!):

• Watch what you eat: “The snacks that your co-workers so nicely place on their desk can add a few hundred calories to your daily diet if you're not careful, and they can leave you with unwanted pounds if you help yourself day after day.”
• “Eating a healthy lunch is an important part of a balanced diet.” (Note: WWH has reported on this here, here and here.)
• Exercise — or, at the least, get up and move: “Find a walking partner whom you can depend on for a daily walk — someone who will drag you out even if you claim you're too busy. If you really can't get out during lunch, park farther away than you normally do so you have a short walk to work in the morning and evening, or make it a habit to take the stairs instead of the elevator.” (A related tip from the Center for Advancing Health: “Find a parking spot far away from the front entrance or if taking public transportation, get off a stop or two early.”
• “Your keyboard, mouse, and phone can harbor thousands of germs that are just waiting to make you sick. So get out the disinfectant.”

Indeed, the Mayo Clinic reports that “staying healthy at work makes it easier to do your job. For many people, staying healthy at work begins with proper office space ergonomics — such as correct chair height, proper equipment spacing and good posture.” The piece adds: “Staying healthy at work also extends to your mental health and family life. Consider strategies to boost job satisfaction, improve work-life balance and prevent job burnout.”

Excellent insights also come from overseas. The UK's National Health Service offers guidance on “Boost Your Health at Work” with a focus on stress, exercise, healthy eating, and more.

Finally, a terrific WebMD tip to consider — especially during the holiday season: “Vacations are an important part of staying healthy at work.”

Said Jonathan Kramer, a clinical psychologist and president of Business Psychology Consulting: “It's very beneficial to get away for a long vacation that will help you recharge your batteries. Vacations help reduce stress and get your mind off work, especially if you're having a conflict, such as a problem with your boss, a co-worker, or a project.”

Adds Kramer: “The most important way to stay healthy at work starts with self-awareness. Know yourself and know your limits and do the best you can to stay within those limits given your job. Know when to take breaks and know when to take a vacation. And get plenty of exercise, which helps you both physically and mentally, both at work and at home.”