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When you own your own business, you are usually too busy to even think about yourself, let alone think about staying healthy. There are days when you may not even remember to eat, let alone eat good foods. If you are noticing that your days seem to drag and you feel sluggish for a large portion of your workday, chances are you need to make some changes.
With the right eating habits and exercise, you can energize yourself for a full day’s work and maintain an optimal level of fitness. Your health does not have to suffer; you and your business can both be success stories.
Most business owners unconsciously put their business first, but this can actually harm the company in the long term. Maintaining a healthy lifestyle has been directly linked to productivity. Small changes and additions to the day can improve your body and mind, which ultimately will have a positive impact on your business, too. The healthier you are, the better business will be. Improve your individual performance, as well as the performance of your company with these helpful tips.
Get Enough Sleep
Being determined and dedicated is what makes you a great entrepreneur but it can also cause you to miss out on sleep. The average adult requires 6 to 8 hours of restful sleep each night. According to a survey, close to 38% of Americans report accidentally falling asleep at work, showing that we are not getting the sleep we need. A lack of sleep can interfere with brain function, as well as health, which in the long run will affect your work performance. To keep business running smoothly and efficiently, make sure to get the rest you need each night. Develop a routine for bedtime and stick to it. In no time, you will notice a surge in energy levels and productivity.
Never Miss Breakfast
Time and time again, you have heard that breakfast is the most important meal of the day, which is true. Breakfast provides you with the fuel your body needs to start your day right and to keep you going. Your body goes through a fasting period as you sleep, so by not providing food in the morning, your body and subsequently, your day, gets off to a bad start. Business owners are busy and understandably, there is not always time for breakfast, but you will be more productive and focused if you grab something. Aim for proteins and good fats as the best way to energize your body and if you are really short on time, try making a quick smoothie.
Swap Your Coffee for Tea
You are most likely one of millions that simply cannot go through a work day without a cup of coffee or three. While coffee is great for that caffeinated boost throughout the day, it also is bad for anxiety. Owning and running a business can get stressful at times and the last thing you need is to amplify that stress. The problem with coffee is that we only think we need it because we become addicted to that caffeine fix. Instead, try drinking green or herbal teas. They provide just enough to energize you without the mood altering or addicting side effects. Make sure you switch over gradually because a sudden lack of coffee can cause withdrawal symptoms, as the caffeine content of tea is much lower. Herbal and green teas also possess antioxidant properties, as well as numerous other health benefits, making them a better choice all around.
All the cells in our body are made of water so it makes sense that without water, we are not going to be running at optimal levels. Water not only helps to flush toxins and transport nutrients through the body but also lubricates joints and regulates body temperature. If you are dehydrated, your body cannot perform as it should and you may experience headaches, muscle pains, and dizziness. Additionally, being dehydrated can confuse your brain into thinking you are hungry, causing you to eat more. Avoid unhealthy snacking through the day and stay energized by drinking water throughout your day.
When you are busy, it is easy to forget to eat, but this will only cause you to feel tired which can impact your productivity. Since time might be limited for you, plan to eat small meals through the day. As long as portion sizes are small, you can grab quick and healthy bites during the day to keep you fueled and focused. Make sure you balance fats, carbohydrates, and protein and to limit coffee and soda, as these fill you up and cause you to skip eating the meals you need.
Add Color to Your Day
When it comes to what you eat, balance is essential. Aim to incorporate colors into your daily meals. A balance of protein and carbohydrates is necessary, along with a healthy amount of fat. Purple foods contain antioxidants, greens provide calcium, and orange foods are full of vitamin C. The more colors you incorporate, the healthier you will be. Design your meals around the rainbow to make sure you are getting adequate nutrients to sustain you.
Running a business can be very demanding and you likely are stuck in an office for the majority of a day. Sitting at a desk all day, stuck indoors exposes you to stale air and circulating germs. Office spaces are notorious for spreading germs through the ventilation systems and closed in spaces. Your business is not going to excel if you are stuck home with a cold or illness every other week. Make time throughout the day to go outside to get some fresh air. This will boost your immune system and give you a chance to mentally reset and ease stress levels.
Keep it Moving
When you step outside for air, not only are you helping your brain, you are giving your body a chance to stretch. Office jobs wreak havoc on the body causing lower back pain, wrist pain, poor posture and so much more. Taking a brisk walk a few times a day keeps your body healthy and improves blood circulation. This means when you return to your desk, you will automatically be more energized and productive.
Avoiding colds and flus is essential if you plan on being a central part of your business actions. Keep yourself warm to protect you from catching colds and in the summer, beware of cranking up the air conditioning too much. If you are not able to control your environment, be sure to bundle up and protect your body temperature.
Technology today allows us to stay connected even when we are not in the office. Smartphones, tablets, and Wi-Fi forces us to keep working after work. For your mental and physical health, you need to make time to disconnect and break away from these connections. You need to give your mind a break and chance to reset and relax. Otherwise, the tasks of tomorrow may be jeopardized by unclear thinking.