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Healthy habits that improve professional performance


This guide outlines the key healthy habits you should follow to improve your career and business performance and keep it at optimum level.

We all know healthy habits are important to our overall health and well-being. However, you may not realize how these habits can help you be more productive at work.

Important healthy habits

This article will discuss some important habits you can optimize to boost professional performance.

Health As A Major Ingredient For Success

Taking care of your health is a long-term investment in your overall well-being. Work becomes more enjoyable when you’re more focused, have more energy, and feel good. That’s why it’s a good idea to cultivate healthy habits that can improve your professional performance.

Healthy habits are important for productivity because they can help reduce stress at work and boost your creativity and focus. Studies show that positive physical and mental health is linked with higher productivity levels among workers—which means it’s worth investing time and effort into developing good daily routines that support this aspect of life outside the office.

A Well-balanced Diet Is The First Step

Having a good relationship with food and taking care of yourself from the inside through proper dietary habits is the first step to leading a healthy lifestyle. Follow these tips to enjoy a well-balanced, nutritious diet:

  • Eat a variety of foods from all the food groups. Include lots of green, fibrous vegetables and fruits, whole grains, lean protein (such as fish, lean cuts of beef or pork, chicken breast, eggs, and grass-fed milk products), and healthy fats (such as nuts, avocado, and olive oil).

  • Eat breakfast everyday, as it helps you feel energized, improves concentration and focus throughout the day, keeps you from overeating later in the day (and thus reduces your risk of weight gain), prevents you from being hangry at work, and the list goes on! And yes, this means eating breakfast before leaving home in order to eat something healthy with protein, carbohydrates, and healthy fats (such as avocado toast with eggs and coffee).

  • Avoid processed foods like fast food, canned goods, packaged products, chips, sweets, refined sugars, simple carbohydrates (like white bread and crackers), and microwavable meals. Although these are time-efficient foods, they will wreak havoc on your health if consumed regularly, thus lowering your productivity.

When your body lacks the nutrients it needs, you will feel tired and slow; you’ll notice you have brain fog or an inability to concentrate, which can hinder your professional performance. A healthy diet will keep you satiated during the day, give you sustained energy throughout your work shifts and help you focus.

To understand the effects of a good diet on your body and keep your general health in check, it is also important to get routine blood tests at least yearly or twice a year for better control. Find blood work near you, get your blood analyzed, and discuss any imbalances with your physician.

Proper Hydration Can Do Wonders For Your Mind

Another healthy habit often overlooked is drinking enough water throughout the day. When your body is hydrated, it works like a well-oiled machine. When it isn’t, you can experience brain fog, lack of energy, and be easily distraught. To improve your fluid levels during the day, try the following:

  • Get a water bottle that you like (preferably glass or aluminum) and drink water throughout the day. The rule of thumb is to drink 8 glasses of water (around 64 oz) every day. However, water needs can vary from person to person, so try to pay attention to the color of your urine. If your urine looks dark yellow when you go to the bathroom, you must drink more water. Once your pee has a light color, similar to lemonade, you are well hydrated.

  • Don’t wait until you feel thirsty to have a drink of water. If you’re thirsty, your body already has a strong need for hydration, and you can already start feeling some of the signs.

  • Keep an eye out for signs of dehydration. Brain fog, thirst, a dry mouth, thick saliva, and a lack of energy can be signs that you need to up your water intake.

  • If you despise the taste of plain water, try adding a few slices of lemon and orange, some chopped-up strawberries, or other fruits to your water bottle for a mild flavor. If the taste is still not enjoyable, add 1-2 tablespoons of a 0-calorie juice powder to your bottle to start building up your water-drinking habit. Once you’re a pro at staying hydrated, gradually reduce the powder you use and get used to the natural “taste” of water.

Increase Your Physical Activity

Physical activity is an important part of leading a healthy lifestyle. Exercise has been extensively proven to reduce the risk of:

  • Heart disease

  • Obesity

  • Diabetes

  • Osteoporosis

Additionally, exercise can help improve your energy levels, mood, and cognitive state. Working out is a way to care for your health and reduce stress from work projects on your to-do list, but it is also a time for reflection and creative thinking.

Scientists have also concluded that exercise increases confidence, which will undoubtedly help your effective participation at work and improve your decision-making. Start viewing your workout sessions as a space to clear your mind and think about your projects differently, not just as a “chore” for your physical health.

Sleep Hygiene Is Important

It is no secret that having a good night’s sleep can affect everything from your mood to your energy and critical thinking. It is an important part of a healthy lifestyle but is also indispensable to enhancing professional performance.

Establishing consistent habits that encourage healthy sleep and good rest is important. If your bedroom is too noisy or bright, it can be difficult to fall asleep. Make sure your room is quiet and dark to relax into sleep mode as soon as you hit the pillow. Other tips to follow for better sleep are:

  • Aim to get at least 7 hours of sleep. Experts suggest that sleeping 8 to 9 hours is optimal for hormone regulation, which translates to better energy and cognitive performance.

  • Avoid caffeine after 5 p.m., especially if you have trouble sleeping. Caffeine has a half-life of five hours and can stay in your system for up to 12 hours after drinking it.

  • Don’t drink alcohol before bedtime; it disrupts natural sleep cycles by interfering with melatonin production, which helps regulate our circadian rhythm.

Remember, a rested mind is an efficient mind!

Don’t Let Stress Eat You Away

We all experience stress, which is a normal part of life. Stress can be beneficial in the short term and give us the energy to tackle tasks that require stamina or determination. However, too much stress over time can cause significant damage to your health and performance at work. To manage stress effectively, try these:

  • Establish good habits for coping with stress before it occurs by planning for situations likely to cause you stress (i.e., talking with an aggressive coworker), practicing them often—and then following through!

  • Find objects to have in your workspace that bring you joy. Having a plant, a picture of your loved ones, a humidifier with a soothing scent, or a fun decoration can help you manage your stress at work (and home).

  • Never leave aside activities that bring you happiness and relaxation. Meditate, draw or color, do breathing exercises, pet your cat or dog, play with your kids or have a spa day. Doing what you love is important to unwind from your busy workday and will allow you to take on the responsibilities ahead with a more positive attitude.

Healthy Habits Are A Long-term Investment

Healthy habits are challenging to take on. But, look at them as a long-term investment in your health, focus, and overall well-being at work. They can improve your professional performance by keeping you productive, focused, confident and motivated, which is why they should be an important part of your career.

Health is not just the absence of disease—it’s a state of being that encompasses everything from mental health to physical fitness. If you want to be at your best physically and mentally as an employee or leader, it’s important to take care of yourself by practicing healthy habits like exercising regularly, getting enough sleep, and eating nutritious food.

Summing Up

When it comes down to it, good health will help keep you sharp at work by improving brain function, energy and focus. Being in top shape is a catalyst for success.

Take these tips to heart and use them to guide your healthy habit journey. Remember that it takes time to develop habits, so don’t get discouraged if you find the road is a bit rocky. Consistency is key, as with many other things in life!

3 Key takeaways

  1. Healthy habits can boost your professional performance by improving your cognitive abilities, focus, energy, and confidence.

  1. You must follow these healthy habits: eating nutritiously, increasing physical activity, staying hydrated, ensuring quality sleep, and reducing stress.

  1. Healthy habits can be hard to follow, but they are a long-term investment for your health and professional success.

About Business Woman Media

Our women don’t want to settle for anything but the best. They understand that success is a journey involving personal growth, savvy optimism and the tenacity to be the best. We believe in pragmatism, having fun, hard-work and sharing inspiration. LinkedIn

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