Studies show that approximately 69% of people experience burnout, stress and fatigue, mostly attributable to highly demanding careers and busy everyday lives. Therefore, the doctors and nutritionist at Five Journeys have compiled some tips and tricks to help you manage the demands of your lifestyle.
1. Get outside for at least five minutes every day
As a working professional, you are likely to spend most of your time indoors – whether it’s in an air-conditioned office or at home. It’s important to breathe in fresh air, so get outside. Despite the temptation, put your phone down and connect with nature when you’re outdoors. This also give you the opportunity to stretch your legs and get the blood flowing.
2. Exercise regularly and keep moving throughout the day
Work exercise into your routine and you’ll undoubtedly feel rejuvenated every day. You don’t have to necessarily set aside gym time – consider using a stand up or treadmill desk. Even easier, make it a habit to stand up while you’re on the phone. Read here for more on making lifestyle changes.
3. Make time for mindfulness to manage stress, anxiety and frustration
You don’t have to sit on the ground with crossed legs to make time for mindfulness. Close your eyes and focus on your breathing for a few minutes every day; over time, this technique will allow you to control your emotions, particularly on a rough day at home or your workplace.
Address overwhelming feelings
Take 10 seconds to close your eyes, inhale through the nose and exhale through the mouth two-to-three times.
Let go of anger
A demanding job can impact one’s emotions dramatically. Make a conscious effort to practice forgiving people and letting go. This isn’t easy to achieve but is extremely prudent for healthy living. Mindfulness can help.
4. Take care of your adrenal health by eating and sleeping well
Adrenal fatigue impacts our behaviors and our ability to live well, such as digesting food and losing weight. Maintain your adrenal health by simply getting sufficient sleep, eating nutrient-rich foods and managing stress. For general health, we recommend taking an adrenal support supplement to maintain the balance you need to sustain your daily energy levels.
Hit the sack by 10:30 PM
An old Benjamin Franklin saying goes: “Early to bed and early to rise makes a man healthy, wealthy and wise.” Science has proven its efficacy, so wrap up your day early to have a productive next day.
Say no to junk food
It’s easy to resort to easily-available comfort food, especially on a stressful day. What you don’t know is that it stresses your body and only makes you feel better temporarily. Aim for minimally processed food – check out our recipes for some ideas.
Eat locally produced natural foods
Look for farmers’ markets around your work area or downtown if you work in the city. Eat colorful fruits and vegetables to get plenty of natural antioxidants from foods and try new produce you haven’t used or eaten before – here are additional tips on cleaner, greener eating.
5. Choose wisely when it comes to alcohol
We understand that, for many, social engagements are a time to cut loose and have a few drinks with colleagues and friends. You don’t have to ignore your social obligations to practice healthy living. That said, choose your drinks carefully – avoid high-sugar drinks and pick a wine spritzer or a healthified cocktail made with Spindrift seltzer and Tito’s vodka.
Naturally, you are the most important person in your life. You don’t have to stop working hard, but implementing some of these tips will help you maintain your energy levels and keep up with the demands of your day-to-day.
At Five Journeys, we are experts at helping people like you create health and wellness plans aimed at achieving and maintaining vitality. Whether you must adopt a health supplement regimen (e.g., multivitamin, fish oil, probiotic, adrenal support) or do something as simple as drinking more water daily, Five Journeys can help you pinpoint your needs and conquer your biggest challenges to keep you on the path of being your best self in the workplace and your daily life.