Health is something of huge concern since the turn of the decade. More people have frowned upon poor food choices. As seen in health documentaries, startups focused on fitness apps and awareness campaigns spread about the risk factors of chronic illnesses such as heart disease, cancer, and stroke.
Unfortunately, these messages still didn’t catch fire for the entrepreneurial community. Many still ‘go for the grind’ at the expense of their health. Although not initially felt, stress and other poor health choices can take a toll on one’s body over time.
Dr. Ryan Shelton Zenith Labs Medical Research Director understands how important it is, especially for entrepreneurs, to care for their health. In this post, Dr. Shelton explains some straightforward and effective ways for business owners to control their overall well-being.
Practice mindful food choices
Entrepreneurs need not go on a full-blown diet to stay healthy. They can take control of their fitness goals by being mindful about what they eat and making healthier choices than their previous ones. Some simple ways to make mindful food choices include:
- Trading white carbs for whole grains: Instead of opting for white bread, pasta, or rice, go for whole grains such as whole-wheat bread, pasta, and wild rice. These whole-grain swaps have more fiber and do not spike up blood sugar levels as much.
- Lean meat over red meat: Lean meat is full of protein but does not contain as much fat and cholesterol, keeping you energized throughout the day. Instead of fatty red meat, pick healthier choices such as turkey, lean ground beef, white meat chicken, or fish.
- Vegetables for every meal: You can start being healthy by having a serving of vegetables for every meal you have. Take it roasted with a drizzle of olive oil and seasonings, or make a salad with light dressings.
According to Dr. Ryan Shelton Zenith Labs Medical Director, these small changes in food choices do not take much time and effort to start with but can make a difference in your overall health.
Break up the time needed for physical activity
The average person is recommended to have at least 30 minutes of physical activity five days a week. Many entrepreneurs will chalk it up by saying they don’t have time for exercise between busy days. However, Dr. Shelton explains that you can still get your daily workout in during small portions of your day when you only have 10-20 minute breaks.
You don’t have to do your exercise in one go–if it is easier for you, you can break up the time needed to clock in your 30 minutes of physical activity. This means you can do simple exercises such as:
- Jogging in place: Jogging in place can be as closely effective as actual jogging. If you don’t have space to run around, this is one of the simplest exercises you can do to ramp up your heart rate.
- Stretches: Side stretches, arm stretches, or knee lifts can improve your blood circulation and make you more alert.
- Going up and down the staircase: Do you have a staircase at home or in your workplace? One can burn about 60-100 calories just going up and down a staircase for 15 minutes, even at a slow pace.
By doing some physical activities during your idle time on busy days, you can clock in your fitness goals even without having a formal workout.
Prioritize sleep by cutting back on screens before bed
Smart devices undoubtedly are an important tool during the day. Entrepreneurs use them to improve productivity, make communications, as well as do other business-related tasks with the help of technology.
However, the use of gadgets before bed is known to disrupt natural melatonin production, helping in sleep. Dr. Ryan Shelton recommends staying away from devices at least 30 minutes to an hour before bed to encourage better sleep. If you have trouble prioritizing your sleep as an entrepreneur, here are some calming activities that do not disrupt melatonin production just before bedtime:
- Reading a nonfiction book or a book with a calm plot: Reading a few pages before bed can calm you and take your mind off intrusive thoughts about work or stressful things that happened during the day.
- Listening to calming music: Calming music allows the brainwaves to reach a certain state that encourages sleep. Devoting at least 20-30 minutes to listening to peaceful ambient music helps remove stress undertones in your mind and body.
- Meditation and mindfulness: Meditation and mindfulness can also encourage sleep. Focusing on your breath, allowing yourself to be in the present moment, recognizing the tension in your body, and not thinking of past or future worries can help in relaxation.
Have stress management techniques
Health is not just about your body but also your mind. Stress is highly linked to physical ailments that could decrease your business productivity and damage your overall health. You can start being conscious of your stress management skills as an entrepreneur simply by paying attention to your body’s symptoms, taking deep breaths, and listing down your tasks to avoid being overwhelmed.
When your to-do list becomes too stressful, it will also be crucial to delegate accordingly or create automation tasks to ease the burden.
For Entrepreneurs, Health Is Still Wealth
Business owners may take on their role to achieve more wealth, but Dr. Ryan Shelton reminds us that health is still wealth no matter who we are. With these tips that are easy to apply, entrepreneurs can take their well-being to a whole new level.