If you’re an entrepreneur, you’ve probabably realized by now how brain fog, headaches, bloating, low energy, getting sick often, and low mood can kill your productivity.
Let’s compare your health to your bank account: every time you eat, move, sleep, and breath, you’re either making a deposit or a withdrawal.
I used to be a personal trainer. I was in the gym from 6 am to 6 pm most days, with little time to eat, sleep, or even workout myself.
When I transitioned to working from home full-time and starting a health coaching business, I realized that I had time to do all of the things I wanted (and needed) to do — it was just a matter of actually doing them.
Commit to simple, healthy lifestyle choices
Working from home actually made it easier for me to get off track and slip up on my healthy lifestyle habits.
“I know what to do, I’m just not doing it!”
This thought would pop into my head every single night as I fell asleep at midnight (instead of 10pm like I had planned). I would beat myself up about not eating and working out like I wanted to. I felt even worse when I didn’t cross everything off of my never ending to-do list.
But I soon realized that it doesn’t take a next-best diet or an hour in the gym each day to really be healthy. It’s the simple foundations, done consistently, that keep you on track with your health and wellness goals. I’ve found that doing these 7 things are realistic and easy to do as long as I commit to them.
I write down these things in my journal at the beginning of the week and put a checkmark next to the ones I’ve accomplished at the end of the day to hold me accountable. I know that if I’m doing these things, I won’t have the brain fog, headaches, low energy, and bloating that can completely derail me from productivity.
1. Start your day with 8 ounces of water.
Add a freshly squeezed lemon. Then, continue to drink water throughout the day so you get at least half of your bodyweight in ounces. I’ll have days when I get super busy, running around, or on calls with clients and realize I haven’t had more than 20 ounces. Keep a stylish and functional water bottle in your office, in your car, and in your bedroom so you’re never left stranded without any water.
If you’re worried about going to the bathroom all the time, you might not be getting the right kind of water. If you’re drinking filtered water all the time, add a pinch of Himalayan salt or mineral drops. More minerals means better absorption and less trips to the bathroom.
2. Sit down, chew, and enjoy your food.
Eat your meals without distractions from Facebook, emails, or the TV. To properly digest food, your body needs to be in a relaxed state. Just the thought of food allows your body to produce the enzymes and stomach acid needed to break down food in the stomach. Especially if you get bloated after meals, try chewing your food more (until it’s almost liquid) and slow down when you’re eating. I promise you’ll notice a difference.
3. Sleep from 10pm to 6am every night.
These hours are ideal because it’s the time when your liver is detoxifying. Shut everything down an hour before you hit the pillow – iPhone, computer, TV – and take time away from blue light and stimulants for the best, deepest sleep.
4. Eat breakfast with protein and healthy fat.
This is super important — especially if you have cravings, mid-afternoon crashes, or trouble losing weight no matter what you eat throughout the day. Break the fast with something like couple of eggs, an avocado, and a sweet potato with some coconut oil to nourish your body when it really needs it. If you’re used to carb-rich cereal or a sugar-y granola bar, start the transition simple with a couple of boiled eggs.
5. Always have a plan.
Before you run errands, before you eat out, schedule back to back clients, or know you’ll be working on a big project, know what you’re going to eat and when. I like to keep Larabars and beef jerky with me when I’m on the go and have sliced up veggies and fruit on hand at all times.
6. Recognize foods that make you feel lousy.
I’m still doing this one every day. I’ll eat something from time to time that my stomach or energy doesn’t agree with, and I notice it right away. If there’s something you suspect is making you feel less than amazing, like gluten or dairy, try taking it out for a week then add it back in. Keeping a journal really helps to stay in tune with your body.
7. Take daily supplements.
I personally have a few favorites based on my energy levels, adrenal issues, and digestive health. Your needs might be different, but I have found that a quality B Complex, Vitamin C, and a good probiotic are essential for anyone who wants to feel focused and energetic all day.
So, before you beat yourself up about not getting to the gym or having that cookie (or two) when you were stressed out, ask yourself if you’re doing these things consistently. Establish these foundations, and I promise you will continuously make deposits to your health and your bank account.
This article has been edited and condensed.
Megan Crozier is a Health Coach & Nutritional Therapist for women who want to get their energy back, fix their digestion, and lose weight by getting to the root cause of their symptoms. After years of dieting and overexercising, she founded Keep it Real, where she helps women feel better while repairing their metabolism, adrenals, and hormones. She uses an individualized and real food approach to empower women to find a way of eating that works specifically for them. Get started by downloading her 5-Day Stress free Meal Plan. Connect with @keepitreal_mc on Twitter.
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