10 Tips to Stay healthy on a busy schedule
Here's a guide to stay healthy even when you're short on time.
It's easy to let your health fall by the wayside when you're busy, but it's important to make time for your health.
Always fun doing lists like this. It reminds me of the little things I could do every day to prioritize my health and not to take life too seriously.
Trust me, this is beyond the 5-minute workouts stuff and carrying water bottles so you can drink 8 glasses a day you see everywhere as health advise for busy entrepreneurs.
Here are 10 tips for staying healthy even when you're busy.
1. Journal daily
Do you want to have a calmer mind? Understand yourself better?
Make time to journal daily.
It has good effect on your mental and physical health.
2. Eat healthy meals
Prioritize eating Real foods:
Plan ahead: Meal prep or make a list of healthy things to eat during the week so you're not tempted by unhealthy options.
Stay away from hydrogenated vegetable oils and most processed foods.
Too busy at work? Have some healthy snacks on the go!
Keep a stash of healthy snacks in your car or backpack for when you're on the run.
Bring your Lunch to work – this would limit your need and frequency of eating out.
At home, Freeze food for Last minute emergencies.
3. Stay away from Refined Sugar and treats
First, high sugar diets are associated with higher insulin which is detrimental to good health.
Benefits of staying away from sugar:
- Lose metabolic fat (abdominal/visceral fat)
- Decrease your chances of falling sick to metabolic diseases such as obesity, diabetes.
- Better gut quality.
4. Maintain healthy relationships
The quality of your life can be measured by the quality of your relationships.
No shortcuts, people value genuine relationships.
It takes being proactive to make emotional deposits of love and care and showing others respect to maintain healthy relationships.
5. Stay Hydrated
Start your day by drinking water early in the mornings to aid in flushing out toxins from your body and help excrete feces.
Try vinegar & lemon water first thing in the morning; keep nuts & fruits handy; include protein with every meal; avoid processed foods. Choose water over most drinks.
Eat Healthy foods as they keep you hydrated compared to junk that are high in sodium and sugar.
Take the time to drink 2-3 litres of everyday.
6. Intermittent Fasting
Limit your feeding window to at least 12 hours.
On really busy days 6-8 hours is fine so you have more time to allow the body rest instead of digesting food all day.
The simplest way to incorporate intermittent fasting to your lifestyle is to delay breakfast or skip dinner.
7. Minimize Alcohol
Apart from the social benefit of alcohol – you’re messing with your metabolic health (as your liver does most of the work) and your brain.
I don’t know anybody that’s happy to feel fatigued, suffer some form of memory loss or take irrational decisions when high yet we do it because of drinks.
Stop using drinking, smoking or sex to numb feelings whenever you have the chance.
Plus you're making some companies that don't give a f"uk about you or your body damn rich when you over consume alcoholic drinks.
8. Supplement wisely
There's no one-sized fits all with supplements.
Key ones are Multivitamins, Vitamin D and Vitamin C.
- Don’t go for a supplement because its expensive so you think the value is in the price.
Do some Research, work with a Professional and use appropriately.
9. Do some Resistance Training 2 -3x a week
The body requires periodic stresses to stay healthy.
It doesn’t matter if you go to the gym or not – find a way to lift some weights or engage in strenuous exercise as safe as possible 2-3x a week.
Too much with a busy schedule you raise cortisol and become all stressed out.
Too little or none – you become a couch potato or start losing muscle.
The balance is where the magic happens.
10. Get quality sleep
It doesn’t matter how busy you are – you gotta prioritize your sleep.
Getting enough sleep is crucial for maintaining a healthy lifestyle. Try to get at least 7 hours of sleep every night.
Priding on sleeping less is a short-term mindset and i call it "hustling backwards."
Eat well and stay physically active during the day, create evening routines and prioritize your bedtime.
Set realistic goals, create a healthy routine, stick to it as much as possible, and don't forget to relax.
Time management is key - prioritize your health by scheduling time for meals and physical activity into your day.