As adults, we have increasingly more responsibilities from all areas of our lives. Often times, we feel pressured, whether internally manifested and/or externally placed upon us, to take care of everything and unfortunately, sometimes, we forget to take care of ourselves. No matter how busy you find yourself, it’s vital that you look out for yourself.
Here are 7 helpful ways to stay healthy during your busy day.
- Let go of your stress.
It is vital to release your aggression, especially when you have a stressful career. Bottling up stress can lead to getting less sleep, which leads to irritability, depression and stress. Letting your frustration out through a fun and high energy workout, such as a boxing class, can be a good way to release a lot of stress and aggression. Another helpful way to reduce stress in your life is to adopt meditation. Studies have shown that meditation reduces stress levels, increases blood flow to the brain and heightens mental acuity. Everyone has his or her own preference on how much time to spend meditating but it can be done in as few as 10 minutes a day. While you find it hard to fit in a 45-minute gym class, you can surely squeeze in 10 minutes a day to devote to meditation, which will benefit your mental health.
2. Keep protein-rich snacks on hand.
According to the US Department of Agriculture, almost one-third of women between age 20 and 40 do not get the recommended daily allowance of protein. Lack of protein leads to lack of energy and an increase in appetite. By keeping a protein bar or protein-rich snack, such as some almonds, in your bag or in the office, you will be able to satisfy your mid-day hunger, while also meeting your daily requirement of protein. Especially if you are constantly on-the-go, having a nutritious serving of protein is a much better option to the food truck or fast food place you pass on the way to the train.
3. Avoid Inflammatory foods.
Inflammation is an increasingly relevant issue in today’s society. Reducing inflammation through diet can put you on track for optimal brain functioning, increased energy, improved joint health, and less digestive issues. Foods to avoid include processed white breads, sugars, and milk. These types of food disable your body from working properly by inhibiting blood flow. However, there are foods you can eat to counteract the inflammatory effects. Anti-inflammatory foods include blueberries, olive oil, broccoli, and cherries.
4. Start your morning with coffee on an empty stomach.
Coffee before breakfast can boost dopamine levels, giving your day a more uplifting start. A boost of dopamine in the morning means struggling less to get moving, better memory and mood, and an increased attention span. Heading into work with these benefits will set you up for an overall better and more productive day.
5. Avoid a carb-loaded breakfast.
Most people start their day with cereal to satiate the hunger that they wake up with, however, little do they know that they are actually setting up their days for lack of energy and focus. Cereals (and most carb-loaded breakfasts) are heavily processed, contain lots of sugar and not very nutritious. Better options for breakfast include a smoothie or eggs. These are both nutrient-dense and will leave you full and focused to start your day.
6. Prioritize naps.
Regular napping can provide short term energy boosts as well as long term improvements in creative problem solving, verbal memory and perceptual learning. The evidence is readily available, however naps come with a small side effect of a little post-nap grogginess. Although time for a nap might seem hard to find between constantly working and driving your kids to various activities, finding anywhere from 20 – 45 minutes to get a quick refresher could turn your day around.
7. Take your vitamins.
If you are short on time, you typically don’t have the best diet because you grab whatever is easiest. This is where vitamins and supplements come in: by taking the proper vitamin combination for your health goals and needs, they will help to fill the nutritional voids in your daily diet. For example, ginkgo biloba can aid in the improvement of brain circulation as well as memory and ashwagandha can alleviate feeling stressed.
By Colin Darretta for the Healthy Moms Magazine
Colin Darretta is the CEO and Founder of WellPath Solutions, a company that offers customized nutritional products. Colin started WellPath because he realizes that each individual is different and therefore has unique nutritional needs. WellPath applies nutritional expertise and proprietary technology to formulate the optimal blend of ingredients that best fits you.