When you’re a leader, it’s hard to make time for a healthy lifestyle. When things get especially busy, healthy choices are one of the first things to go.
However, if you want to function at your best and manage stress well, you’ll need to pay attention to your body sooner or later. If it doesn’t get the rest, fuel, and care that it needs, you’ll be more susceptible to stress, burnout, illness, and fatigue.
Let’s talk about some of the fundamentals that will keep your body healthy and happy:
- Get enough sleep. Leaders are notorious for not getting enough sleep. Working long hours, taking work home, dealing with unexpected crises – all of this can add up to a habit of inadequate sleep. But getting more sleep can be a game-changer. Sleep gives your body and brain time to recover from the previous day and to prepare for the coming day. Getting enough sleep (7-9 hours, experts suggest) can lead to lower stress levels, more energy, and a better mood.
- Eat regular, balanced meals. When time is limited (and it always is for leaders), it can be tempting to pick up fast food or skip lunch altogether. But for your body and mind to function at full capacity, they need a balanced diet and regular meals. You don’t have to be perfect. Focus on a few small changes that will get you on the right path. For example: instead of treating your lunch break as a luxury, try looking at it as your body’s much-needed chance to refuel and recharge for the rest of the day.
- Move your body. When you’ve had an exhausting day, the last thing you want to do is exercise. But research shows that exercise can actually give you more energy overall, in addition to other benefits like combatting stress, improving focus, and producing mood-elevating endorphins. Find an activity that you enjoy and that you’ll stick with, whether it’s dance, yoga, tennis, or a walk in the park.
- Hydrate (but limit caffeine). When you haven’t had enough water, your brain can’t function at its best. In addition to leaving you more susceptible to stress, dehydration also compromises your decision-making ability, memory, and mood. One of the simplest things you can do for your overall well-being is to incorporate more fluids into your day. But if you drink a lot of coffee, be mindful that too much caffeine can actually cause more anxiety. If you find yourself feeling stressed, try limiting yourself to a couple of cups a day.
With all of these tips, balance is key. You won’t get everything right all the time, but making just a few changes to your routine can make a big difference in the long term.
