1 - Get 8 hours of sleep
The importance of sleep is becoming increasingly clear as new studies emerge linking sleep deprivation with all sorts of illness and disease including obesity, depression, high blood pressure, diabetes, heart attack, heart failure, stroke, and more. According to the National Sleep Foundation, the average person needs 7-9 hours of sleep per night. The odds that you fall below this range and can get by with 5 or 6 are very, very slim. Most people also overestimate the time they sleep by not accounting for time falling asleep, bathroom breaks, and other interruptions. Wearing a sleep monitoring device like a Fitbit or Apple Watch can give you a better picture of your true sleep time and quality.
Catching up on your sleep over the weekend is a nice idea but doesn't reverse the damage done during the week and doesn't address the loss in productivity from sleep deprivation during the work week. Did you know getting only 6 hours of sleep per night for 2 weeks straight impacts your reaction time and mental acuity the same as being legally intoxicated?
Here are some tips for improving your sleep quality:
- Build a routine
- Avoid caffeine, alcohol, and sleep “aids”
- Don't eat too close to bedtime
- Get some sunlight (especially in the morning)
- Avoid using devices, working, or watching TV in bed
2 - Exercise for 30 minutes per day
Did you know that almost 75% of the US population is overweight, and 43% are considered obese? Less than 1 in 4 adults get the recommended amount of exercise. This is one reason the US has such poor health outcomes, expensive healthcare costs, and is actually seeing a reduction in lifespan expectancy. One thing you can do to protect yourself (and your pocketbook) is to get the Surgeon General's recommended 150 minutes of moderate to intense exercise per week. It is also recommended that 2 of the sessions be strength and flexibility training by weight lifting to prevent injury, improve flexibility, posture, and movement - all critical factors on a job site.
Before you go out and fight the crowd at Planet Fitness, this exercise can be achieved through walking, swimming, biking, or even raking leaves in your backyard. Strength and flexibility training can be achieved through bodyweight exercises, yoga, and thousands of free workouts posted to YouTube.
3 - Eat a balanced diet to maintain healthy weight
Another key contributor to the obesity epidemic in the US and many developed nations is the type and amount of fuel we put into our bodies. Modern life has brought snacks within our reach at nearly all times, and often the most available and cheapest foods aren't the best for our health. There are countless diets out there that claim to be life-changing (vegetarian, carnivore, grain-free, etc.) but may not work for all. It's all about finding the right diet that suits your body and helps you maintain a healthy weight.
Some general guidelines to follow:
- Eat a variety of foods
- Avoid too much fat and cholesterol
- Consume foods with adequate fiber
- Avoid too much sugar and sodium
- If you drink alcohol, do so in moderation
4 - Drink enough water
Did you know your body is 60% water? Every move you make and every breath you take uses up a little of that water that needs to be replaced. Water regulates your internal temperature, lubricates and cushions joints, and protects sensitive tissue that makes up your body. It also plays a vital role in ridding the body of waste through perspiration, urination, and keeping you regular.
So how much water do you need? The National Academies of Science and Medicine recommend 125 oz (15.5 cups) for men and approximately 90 oz (11.5 cups) for women. About 20% of this comes from the food you eat, but the rest should come from drinking fluids - ideally non-sugary drinks like plain water. These numbers are a rule of thumb, and more or less could be needed based on your amount of exercise, environment (hot temperatures), overall heath (more fluids needed when sick), and if you're pregnant or breast-feeding.
5 - Take a moment to destress
Stress is a natural reaction to our life experiences. Some stress is good and helps up cope with potentially serious or harmful situations, preparing our bodies to take action. Other types of stress and chronic exposure can have serious negative consequences both mentally and physically. Symptoms can include headaches, depression, heartburn, insomnia, weakened immune system, risk of heart attack, high blood pressure/sugar, stomachache, tense muscles, and fertility problems.
In order to prevent overloading our bodies and minds with stress, it is important to take time for ourselves, take breaks to recharge, and spend time with the ones we care about most. Here are some other tips:
- Take care of your body (see tips 1-4 above)
- Take breaks from repetitive or intense tasks
- Talk to others about your feelings (therapy is more available and accepted than ever before)
- Connect with your family/community (we are social creatures after all)
- Avoid relying on drugs and alcohol
- Meditating for 20 minutes a day is shown to boost productivity
Implementing just one of these strategies can help you to begin to live a healthier and more productive life. It may even help you live longer so you can enjoy the fruits of your labor and feel younger as you age. Here's to making 2022 our best year yet…
Now put down the phone and go get some sleep!
