Experiencing brain fog during the day? Is it hard to maintain your energy? Are headaches, body stiffness, and aches and pains distracting you from your work? It’s probably because your body is not getting what it needs. It is no mistake that so many successful individuals are physically fit and have healthy lifestyles. They know that being well is key in achieving exceptional daily performance.
Implement these wellness strategies and begin to see improvement in not only your work performance, but in your waistline, attitude, and overall health.
1. Do a daily detox
Why:A body full of toxins does not function properly resulting in feeling sluggish and having a foggy brain.
1. Fill a thermos with hot water and ginger (fresh or dried) and consistently sip on it throughout the day.
2. Drink lemon water
Check out this list of the benefits of drinking lemon water at VIXI.COM.
3. Drink Dr. Axe’s Secret Detox Drink recipe for serious detoxing effects.
- 1 glass of water (12-16 oz.)
- 2 Tbsp. apple cider vinegar
- 2 Tbsp. lemon juice
- 1 tsp. Cinnamon
- 1 dash Cayenne Pepper (optional)
- Stevia to taste
Why:The Water Information Program of Southwest Colorado says “The human body is more than 60 percent water. Blood is 92 percent water, the brain and muscles are 75 percent water, and bones are about 22 percent water.” None the body’s systems and organs can do their job when you are dehydrated, and if they are not doing their job, it will be really hard for you to do yours. Dehydration causes a range of maladies from fatigue to more serious health conditions.
How:Drink half your weight in oz. For example: If you weigh 150 lbs., drink 75 ounces of water each day.
3. Eat to energize
Why: Eating the right foods will give you steady energy for the entire work day. With enough energy your body will not crave high sugar, high carb snacks to get it through the day. Eating foods high in nutrients and antioxidants will also keep your immune system strong so that you don’t miss time on important projects and meetings with important people.
How: Eat low energy, nutrient dense meals that are low on the Glycemic Index and include sources of healthy fats. This means lots of veggies, cut way back on the sugar and use more natural sources of sugar, eat less processed foods, and pick complex carbs over refined carb choices. You don’t have to be perfect, you just need to start. Focus on the good things you need to add as opposed to focusing on all of the things you are cutting back. Make it an adventure and use this as a time of food exploration.
4. Take Supplements
Why: Many of us don’t get enough antioxidants in our diets to counter the barrage of toxins we encounter every day. Without protection, free radicals form wreaking havoc on our body. Supplementation can give our body the sufficient nutrients and antioxidants we need to stay healthy, ward off illness and perform at our best.
How: I always suggest that people have an Antioxidant Deficiency Assessment done by a professional to determine what specific nutrients and phytochemicals they may be lacking. The professional would then be able to put them on a customized regimen. I know that this is not always possible, so a good place to start is with a multivitamin, and Omega 3 and 6. Beware and research when you are shopping for supplements because they are not all created equal. Stay away from synthetic, isolated vitamins as they can do more harm than good.
5. Take a time out
Why: The brain needs a rest from constant mental stress so that it can reset, refocus and think clearly.
How: Take a few minutes out of the workday to clear your mind and focus on your breathing. Sit in a quiet place where you will not be interrupted, close your eyes, relax your body and let the stress melt away. You will be amazed at how well this works! Some people have trouble with this at first because they are not used to relaxing. If you find yourself having trouble with this, remember, the bigger the struggle means the stronger the need. Keep trying and your mind will eventually follow the program.
6. Move and stretch
Why: Avoid what I like to call the “cubicle cramp up” and get your body moving. This will help to maintain flexibility and muscle function, while increasing blood flow to all areas of the body. Regular movement also reduces stress and fatigue, and improves brain function.
How: Find a few simple standing or sitting stretches you can incorporate into your day. A good place to start would be a forward bend. This could be done standing or sitting in a chair. Inhale as you raise your arms up, lengthening the entire torso. As you exhale, slowly begin to hinge at the hips keeping a straight back and reaching in front of you as far as you can to keep a straight line. As you get closer to the floor, drop your hands and head and loosely hang, letting gravity pull you into a deeper stretch. Another good break time activity is walking. Do it outside and get the extra bonus of fresh air.
7. Plan your day
Why: This is the most important tip because this is where it all goes terribly wrong for many people. No one likes to go with the flow more than I, but when you have heavy deadlines and a lot on your plate, lack of planning can be your biggest source of emotional stress and poor health. How? You didn’t plan your meals during the day, so you grab a fast food lunch and snack on high sugar snacks at work. You can’t implement any wellness into your day because you are so behind and disorganized that you can’t leave your desk. Planning your day will give you the mental room to focus on important tasks, while also making it easier to implement a healthier lifestyle.
How: Start out by taking 10-15 minutes each night before bed to plan out your work day and your wellness. Plan out in specifics when, where and how you will implement tips 1-6 throughout the day. This doesn’t have to be a perfect, set in stone plan. So don’t stress yourself out! Make a realistic, solid outline and adjust as needed. Just make a commitment to yourself, and for yourself, that you will make these improvements.
Although these tips will improve your work performance, they will ultimately improve your overall health and longevity. Starting a wellness program is a highly individualized endeavor. It would serve you well to find a professional to guide you. With that being said, you can begin to get great results by utilizing these basic tips.
It’s okay to start small. Changing and/or incorporating new habits can be hard, but if you want to feel different you have to do something different. The more convenient you make it for yourself to implement new habits, the more they actually stick. Try one thing at a time and space them out. I challenge you to add at least one new strategy a week. Stick to it and see how great you will feel.
The new, energized you will be ready to take on the world and show everyone what you can REALLY do!