Keeping Healthy At Work
Tips for physical stamina, mental balance, and lasting well-being on the job.
As a Wedding Photographer AND a Nutritionist, I have learnt the best ways to stay healthy on the job.
*All photographs on this page are taken by Tanya Clarke.
There is a reason that the day after a wedding is known as a wedding hangover. It’s because as a photographer, you are working nonstop doing lunges, squats, arm work, weight-lifting, core strength – and getting literally bent out of shape in order to get the perfect shots!
How to avoid the wedding hangover
Even if you are not a wedding photographer, there is always the ‘hangover’ after a day of work, even if you are sitting at a computer all day!
Many of the things I share here will be useful whatever job you have. It’s good to be aware of how your job is affecting you physically and to do something about it as soon as possible.
Strength for the Long Haul
Wedding photography isn’t just about sharp eyes and a creative mind — it’s a full-body workout. From carrying heavy gear to crouching for the perfect shot, the physical demands can take their toll. Building strength and taking care of your body helps you stay energised, avoid injury, and enjoy the day as much as your couples do.
QUICK TIPS:
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Wear supportive shoes (bring a backup pair!)
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Stay hydrated + eat strategically
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30 minutes of yoga the day before
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Regular strength/endurance training (HIIT, yoga, weights)
Common Photographer Injuries: strains, sprains, photographer’s elbow.
Focus The Mind
Strong mental health comes from connection and balance.
Lean on your support system, streamline the tasks that drain your energy, create space for rest, and nurture a healthy rhythm between work and life.
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🧑🤝🧑 Build a support network (assistants, colleagues)
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🗂️ Streamline admin & editing workflows
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🌿 Take breaks between weddings or physical work
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🧘 Prioritise rest + mindfulness practices
Nutrition and Energy
Fuel Your Body Right!
SNACK RIGHT!
Take healthy snacks with you to keep you energised through out your day.
Great Snack ideas are:
- Hard boiled eggs
- Smoothies
- Nut butters
- Hummus
- Nuts and seeds
- Low GI fruit
- Vegetables
- Crackers
- Juices
- Yoghurt
- Soup
COFFEE SUBSTITUTES
A cup of coffee a day isn’t bad for you, but when you are working a long day, you need pick me ups that have a stimulating effect on the body without the caffeine jolt of coffee.
Green tea – Full of antioxidants come in many varieties.
Black tea – Strong flavour, good with milk, a large variety of options. Has half as much caffeine as coffee.
Organic Liquorice tea – Has a sweet flavour and nourishes the adrenal glands.
Siberian ginseng tea – Nourishing herbal tea. Has a tonifying effect on the body.
Yerba maté – No caffeine, but has a stimulating effect.
Cacao powder – Has a bitter, coffee-like taste with a mild stimulating effect when unsweetened.
BLOOD SUGAR
When you are very busy and focused on your work it can be hard to remember to eat correctly. And at weddings there are many sugary and starchy foods as well as alcohol!
Tips for Balancing Blood Sugar
- Timing of Meals – When you eat is as important as what you eat. To balance blood sugar levels eat three well balanced main meals a day.
- GI Ratings – Carbohydrates with a GI over 70 are usually considered to be High GI and are best avoided. Those with a rating under 50-55 are considered Low GI and should make up about a ¼ of your plate.
- Hidden Sugars in Drinks – Avoid all fizzy drinks, squashes and fruit drinks as they contain high levels of sugar.
- Protein Power – Protein slows glucose release from carbohydrates so try to include some with each meal.
- Stimulants – Coffee, tea, energy drinks and alcohol disrupt blood sugar levels and are best avoided or at least reduced.
START THE DAY RIGHT
A healthy breakfast is a great way to start the day, but often something people skip. As the name suggests, breakfast breaks the overnight
fasting period. It replenishes your supply of glucose to boost your energy levels and alertness, while also providing other essential nutrients required for good health.
Good Breakfasts Foods
- Eggs
- Rye bread
- Nut butters
- Hummus
- Avocado
- Lean protein
- Low GI fruit
- Mushrooms
- Yoghurt
- And don’t forget to hydrate well!
Alongside good food and hydration, some natural supplements can support photographers through long, demanding wedding days. Two that stand out are Reishi and Cordyceps mushrooms.
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Reishi is often called the “mushroom of calm”. It has been traditionally used to help the body adapt to stress, support immune health, and encourage deeper rest — all essentials for recovery after back-to-back weddings.
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Cordyceps is known for boosting stamina and endurance. It helps the body use oxygen more efficiently, supporting steady energy levels throughout long hours on your feet.
Together, they can form a natural foundation for resilience — helping photographers manage both the physical and mental pressures of the job.
(Tip: Always choose high-quality supplements and check what’s right for your body before adding anything new to your routine.)
Get Your ‘NO BAKE RECIPE COLLECTION FOR BUSY DAYS’ for any day where you will need quick nutrition on the go!
Looking after your body isn’t only about nutrition.
A good nights sleep is essential to your overall health and energy levels.
Strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep. Keeping a stable sleep schedule, making your bedroom comfortable and free of disruptions, following a relaxing pre-bed routine, and building healthy habits during the day, can all contribute to ideal sleep hygiene.
Epsom Salt Baths
Due to their high magnesium content, Epsom salts promote the release of lactic acid from muscle tissue. An Epsom salts bath can be helpful any time you are suffering from achiness and muscle strain.
Epsom salts are readily available at your local pharmacy. Use 2-4 cups in a full bath, the temperature of which is as hot as you can comfortably tolerate. You must soak in the bath for a minimum of 20 minutes, without adding any bathing solutions or oils and without using soap, as these substances will alter the chemistry of the water. After soaking for 20 minutes, you may wash or rinse off as you wish.
4-7 Breathing Exercise
This exercise is a natural tranquiliser for the nervous system. If you are feeling nervous before, or on the job, practice it as frequently as needed.
Although you can do the exercise in any position, sit with your back straight while learning the exercise.
- Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
- Exhale completely through your mouth, making a whooshing sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Pause.
- Exhale completely through your mouth, making a whooshing sound to a count of seven.
- This is one breath.
- Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that you always inhale quietly through your nose and exhale audibly through your mouth.
Stay Safe On the Job
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Work with trusted colleagues
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Be venue-prepared
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Listen to your body, rest when needed
