How To Live Healthily Even If You Have A Full-Time Job

Published on: 27 November 2018 Last Updated on: 13 October 2020

Staying healthy is a challenge—especially if you are working full-time. You wake up early and come home late, and you are always too tired to work out. Living a healthy life should not be an option, it should be mandatory for everyone. After all, the body that we nourish is the same body that we use to work and earn money.

A lot of employees nowadays find it hard to commit to a healthier lifestyle. The hustle and bustle of our daily lives may present a challenge for us.

Here are a few ways on how to be healthy while working full-time.

1. Prepare your lunch:

Preparing your lunch is a very effective way of staying away from fast food. Make a weekly lunch plan; there are a lot of weekly menus that you can find on the internet. Choose the healthier option, and portion control is also essential. Research also shows that eating healthier food like fruits and vegetables may help you feel happier. You can even prepare your day-to-day snacks while you’re at it. You may also suggest to the management that your company uses an office snack delivery service for a hassle-free way to get deliciously healthy snacks delivered right to your office.

2. Schedule your exercise:

Most of us think that we don’t have time to exercise anymore. Well, you are wrong. A quick 20-minute workout in the morning is an excellent way to start your day. Jog at least three times a week, schedule your daily workout, and spend an hour or two of your weekend to bring out some sweat. You always have time to browse your phone, why not spend it on a quick workout instead? Make some effort to stay healthy despite your hectic schedule.

3. Stand up!

We spend a lot of our time sitting in front of a computer. Make a conscious effort to stand up every now and then. Find a standing table to work on or walk towards the printer or the water dispenser more frequently.

4. Drink plenty of water:

Ever wondered why you suddenly feel tired in the middle of your shift? Chances are, you are dehydrated. Adults need at least six to eight glasses of water every day to function normally. Low water intake can cause a feeling of sluggishness and drowsiness and is detrimental to your health. Keep track of your water intake. Bring a water bottle that will help you keep a timetable of the amount of water you are drinking.

5. There is no health without mental health:

According to the WHO, mental and physical health are intimately linked to each other. People suffering from depression are two times more likely to suffer from a heart attack than the general population. Promoting work-life balance is one way of keeping a mentally healthy workplace. Don’t hesitate to bring up the topic of mental wellness in your meetings. Anyone in the office can struggle with mental health. Managers should be educated on how to respond to situations involving mental health issues.

6. Control the caffeine:

A good cup of coffee in the morning can give you a good kick in the morning. However, caffeine at work can easily give you a crash. Avoid drinking coffee late in the afternoon. Caffeine can lower the quality of your sleep and drinking it regularly will lead to tolerance in which you’ll need a higher dose to feel the effects. Use a smaller mug for your coffee at work or set a cut-off time for your coffee intake.

7. Get enough sleep:

This is one of the basics. A lot of full-time workers are not getting enough sleep. This is usually the case for people who spend too much time on their phones, computers, and TV. You are randomly browsing through the internet, and suddenly you notice that it’s already 3 AM! Sleep is very crucial for our bodies to restore the energy that is spent throughout the day. Frequent lack of sleep can lead to many complications. Sleeping well will not only keep you healthy, but it is also important for your job performance.

8. Get a regular check-up:

A regular visit to your doctor is needed if not mandatory, as an expert’s advice, as well as early detection of health problems, is vital in maintaining our health. We cannot just leave everything to healthy food and exercise. We need an expert opinion on the changes in our bodies. You may feel as if you have no time for an appointment, but a simple check-up once or twice a year can go a long way in keeping you healthy.

Keeping yourself healthy may take some effort, but it is all for your benefit. Health is wealth as they all say. There’s really no reason to live a healthy life, and while it may seem impossible with your busy work schedule, making small changes can go a long way.

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Embark On Your Smile Journey With An Invisalign Dentist In Reading

If you are looking to embark on your smile journey and reside in Reading, seeking an Invisalign dentist in this vibrant town might be the key to uncovering the smile of your dreams. An Invisalign dentist in Reading is poised to guide you on a transformative dental journey that will leave you with a smile that exudes beauty and confidence. So, prepare to bid farewell to self-consciousness and welcome a future filled with a captivating smile as you venture into the world of Invisalign dentistry in Reading. The Benefits of Choosing Invisalign Treatment If you are considering orthodontic treatment and reside in Reading, the benefits of choosing Invisalign are numerous. One of the most significant advantages of Invisalign is its discreet nature. Unlike traditional braces that use metal wires and brackets, Invisalign aligners are clear and virtually invisible. Another benefit of Invisalign treatment is the level of comfort it provides. The aligners are custom-made to fit your teeth, ensuring a snug and tailored fit. This means there are no metal wires or brackets to irritate your mouth, reducing the discomfort often associated with traditional braces. In addition, Invisalign aligners are removable, allowing you to easily take them out for eating, brushing, and flossing. Choosing an Invisalign dentist in Reading means you can expect high expertise and professionalism. From the initial consultation to fitting the aligners and ongoing monitoring, you can be confident that you are in capable hands. So why wait? Invisalign Journey Embarking on your Invisalign journey with an experienced Invisalign dentist in Reading can be an exciting and transformative experience. The first step in your smile journey will involve a comprehensive consultation with your dentist to assess your orthodontic needs and determine if Invisalign is the proper treatment. During this initial visit, your dentist will take digital scans or impressions of your teeth, which will be used to create a personalized treatment plan. Once your treatment plan is finalized, you will receive a series of custom-made aligners designed to gradually and gently move your teeth into their desired position. These invisible aligners can be removed for eating, drinking, and oral hygiene maintenance. You will be required to wear each set of aligners for about two weeks until it is time to move on to the next set. Throughout your Invisalign journey, regular check-up appointments will be scheduled with your dentist to monitor your progress and make any necessary adjustments. With patience and commitment, your smile journey with Invisalign can lead to the beautifully straightened and confident smile you have always desired. Maintaining Your New Smile After Invisalign One of the keys to maintaining your new smile is practicing good oral hygiene. Brush your teeth at least twice daily, floss daily, and rinse with mouthwash to keep your teeth and gums healthy. Regular dental check-ups and cleanings are also essential to detect any issues early on and to keep your teeth in optimal condition. Another critical aspect of maintaining your new smile is wearing your retainer as directed by your Invisalign dentist. Retainers help keep your teeth in their new positions and prevent them from returning to their previous alignment. Your dentist will provide detailed instructions on how often and for how long you should wear your retainer to ensure the best results. It is crucial to follow these instructions diligently to preserve the progress made during your Invisalign treatment. In addition to good oral hygiene and wearing your retainer, it is crucial to be mindful of the foods and habits that may impact your new smile. Avoid sticky or hard foods that can damage your teeth or aligners. Additionally, refrain from smoking or excessive consumption of staining substances such as coffee and red wine, as they can discolor your teeth. Read Also: Is It Healthier To Have Dentures? E-Cigarettes: How They Effect On Your Oral Health The Relationship Between Oral Health and General Health

What You Eat Affects Your Productivity

You must have heard someone say “you are what you eat” at some point in your life but have you ever wondered what exactly does it mean? We’re all aware that the food we consume fuels our body, yet we tend to focus only on the long-term effects of our eating habits instead of the short term consequences of the decisions we make during lunchtime. Perhaps, our eating choices have a profound effect on our mental performance and productivity levels throughout the day. But how exactly does FOOD have the power to do that? And how can you control your productivity by watching what you eat? If you want to find the answers to all such question, keep on reading this article and we guarantee a lot of things will become clear to you. The Link Between Food And Productivity Our diets have a much greater impact on our productivity than we realize. In fact, eating the wrong foods at the wrong times can turn your day upside down. Essentially, whatever you eat has a way of making its way to your bloodstream and eventually reaching your brain. This is because almost every food item that we eat is broken down into glucose in our bodies. Glucose is a simple carbohydrate that can easily cross into the bloodstream to fuel our entire body and keep our brain awake. So when our body is short on glucose, like on an empty stomach, our brain finds it hard to concentrate, focus and perform. But since everything we eat is eventually broken down into glucose, what difference does it make if we eat a bowl of vegetable salad or two scoops of ice cream? Well, here’s the thing: the ability of a certain food to fuel our body and brain depends on the rate at which it can release glucose into our blood, also called the glycemic index (GI). Foods with a low glycemic index like oats or healthy salads release glucose slowly yet sustainably in the blood, regulating blood sugar levels and optimizing brain activity. On the other hand, foods with a high GI such as white rice an ice cream rapidly release glucose in the bloodstream, providing a burst of energy which the body can use immediately. However, the downside is that you’ll be left unfocused and distracted only after a few hours of eating. Moreover, starchy and sugary foods with high GI can impact sleep cycles and actually kill productivity. A sudden spike in blood sugar level increases insulin production in the pancreases which, in turn, floods the brain with hormones like serotonin. Serotonin is a neurotransmitter that also acts as a precursor for the sleep hormone melatonin and regulates circadian rhythms which manage the internal clock of the body and the sleep-wake cycles. Thus, aligning your diet with the circadian rhythms allows you to harness your full potential and make the most of the day. How To Improve Cognitive Performance With Food Now that we have established the link between food and productivity, let’s learn how you can attain a greater mental efficiency by watching your diet and tweaking your lifestyle. Here are some research-based strategies worth giving a try. Watch What You Eat Perhaps, the most important thing you need to do is to keep a check on what you eat. Processed and junk foods spike blood sugars and have a negative relationship with productivity. Instead, make such healthier foods readily available and stack them in plain sight since you’re more likely to eat the first thing you see when you’re hungry. Here are some brain fueling foods you should consider: Fish: A classic brain-food, fish is rich in omega 3 fatty acids that are known to optimize brain function and development and maintain overall energy levels. Dark Chocolate: Dark chocolate has a high content of caffeine that is a well-known concentration booster. Nuts and seeds: Nuts and seeds rich in Vitamin E and other antioxidants reduce cell inflammation and prevent cognitive decline. Fruits and vegetables: Most fruits and vegetables have a low glycemic index and hence are excellent brain power foods. Carrots, avocados, and blueberries are some choices you can opt for to increase your brain activity. Don’t Skip Breakfast In a study published by Roy Baumeister in his book, all children in a class were asked to skip breakfast before coming to school. Then, half of them were fed with a healthy breakfast after coming to school and it was observed that these children displayed better learning patterns and behavior than the other lot. When the unfed children were given a healthy snack during mid-day, their performance also improved. This study perfectly depicts the significance of eating proper breakfast every morning so make sure not to skip on this important meal even if you’re running low on time. Have Small Meals Throughout The Day Since unregulated blood sugar levels can suppress productivity, it’s wise not to let your glucose levels hit the bottom throughout the day. Thus, feast on small and frequent meals during the course of the day to maintain consistent blood sugar levels. You can have small portions of meals during lunch and dinner time and supplement them with 2 healthy snacks at mid-day and evening to fuel your brain more efficiently. Plan Your Meals Beforehand Last-minute eating decisions are not always the best ones since you’re more likely to cave in on unhealthy food cravings that are quite an inefficient source of energy. Hence, it’s good to plan your meals before you get hungry so that you don’t make unhealthy food choices later on. You can prepare your weekly meals over the weekend to save time on weekdays and stay away from ordering unhealthy food out of sheer laziness. Or you can order weekly meal sets from healthy food delivery services like ActivEats if you don’t have the time to cook for yourself. Perhaps, the key to productivity is in your own hands and making subtle changes in your lifestyle and eating habits like those mentioned above can be a step closer to achieving maximum productivity. Read Also: Eating Good Quality Foods For Diet Love Who You Are: How To Prevent Eating Disorders

Nerves vs. Excitement: How To Manage Nerves And Perform At Your Best

Anyone who has ever been called to come and speak or perform in front of a public gathering knows the importance of holding nerves. From the time we are in school, some of us have dreaded raising our hands and speaking out the right answer even though we know what we are. We have looked at astonishment at so-called confident individuals and wondered what makes them do things that we cannot. Common terms like ‘performance anxiety, ‘stage fright’, ‘nervousness’, etc. are all common emotions and feelings that we harbor. The key is- how do we overcome the same? In this resource article, we are going to help a lot of people come to grips with their nerves. If you are someone who dreads talking in front of a crowd, we recommend that you stick around till the end of the article. Being ‘Nervous’ Versus Being ‘Excited’- How a Change in Terms Can Help: ‘I am too nervous; I can’t go out there and speak’! According to leading psychologists, a simple interchanging of the terms nervous and excited can go a long way in dispelling the fear. Rather than say or think that you are getting the nervous try and say to yourself that you are feeling excited. What you need to understand is that nervousness is associated with being a negative feeling. On the other hand, excitement is something that is deemed to be positive. This simple exercise wires your brain in a specific way, which then lets the body flow from the same feeling. For example, as soon as your brain starts comprehending that you are nervous, it sends a signal to your body, which then results in stomach pains and churnings. This is why you need to start feeling excited and look forward to the opportunity. There is a lot of energy that builds up in the body in such situations. The key is to effectively manage the same productively and positively. The ‘Fight’ and ‘Flight’ Instinct that Defines a Nervous State of Being: To understand these better leading scientists have spoken about the ‘Fight and Flight Syndrome’. They point out that whenever the brain is faced with a complex and problematic situation, it does one of two things- It either wants to escape and run away from the scenario. Or, It starts to swing madly to bring the situation under control. However, in some instances, and I am sure, you are going to relate to this, the brain goes into a hung position. Meaning, it neither fights nor flights. In this situation, the resultant action is a freeze! You get frozen and cannot do anything. According to experts, the fight or flight instinct needs to be properly managed by telling your brain some important things. What are those things? In very simple words, not every such scenario is going to be a life and death one. Meaning it is not at all serious and does not amount to anything. Once your brain can understand this, it starts processing emotions and feelings differently. Following this, it then sends these signals to the rest of your body. List of 5 Important Ways to Help Overcome Nervousness- In this section, we compile the top recommendations from the leading mental health experts to combat nervousness- 1. Undertake Adequate Preparation- According to scientists, 50% of all nervousness results from inadequate preparedness. This means that the more you are prepared, the lower will be your levels of nervousness. Reflect on your school days. Remember when did not know the answers to the question the teacher was asking, how you would try to avoid making eye contact? However, if you were prepared, you would not do the same. Practice makes perfect when it comes to combating nervousness. 2. Focus on ‘You’ providing Value to the Audiences- Whenever we are nervous, we keep thinking about ourselves. However, the key in this regard is to shift focus to the audiences that are sitting right in front of you. Start thinking of all the value, information, education, and enjoyment that you are going to give to the audiences. This will put you in comfortable headspace. Let me in you on a little secret. Audiences want everything should be about them. So, you can simply shift the spotlight on them. 3. Take Help from your Friends and Family Members- Leading comedians and artists have pointed out how having their near and dear ones in the audience helps them overcome stage fright. This is a simple, yet effective solution to combating nervousness on stage. Many also point out how they keep looking for their near ones in the audience and use them to make eye contact with different sections of the audience. This boosts their confidence and makes their brain understand the support there is on offer. 4. Breathe, Relax and Take it Easy- Remember, this is not a life-and-death situation. No one is perfect and even the best ones make mistakes. Once you can tune your brain accordingly, you will be able to get a hold of your nerves. Try breathing and being patient at all times. You can do mistakes, it is alright. Realize that you’ve done the work. The more relaxed you are, the better will you be able to convey. There will always be errors, and you should not worry about making them. 5. Engage with Positive Relaxation Techniques- In the last few years, relaxation strategies like Yoga, Massages, Aromatherapy, etc. have become very popular. They help channel positive energy within the body and calms down the senses. Regular meditation is great for your body mentally, as well as physically. By making such healthy practices a part of your daily life, you will be able to control your emotions in a much better way. Try meditating for 15 minutes every morning and see the difference. The Final Word: At the end of the day, you need to realize that we are all humans. We have a range of emotions, feelings, and characteristics that make us special in our way. No two individuals are the same and we must acknowledge the same. By paying attention to all the pointers in the article, you too can expect to combat nervousness and be better prepared for the next time you face the audience. Read Also: 5 Protein Enriched Food To Improve Mental Health 6 Effective Ways to Improve Your Mental Health

How To Live Healthily Even If You Have A Full-Time Job

1. Prepare your lunch:

2. Schedule your exercise:

3. Stand up!

4. Drink plenty of water:

5. There is no health without mental health:

6. Control the caffeine:

7. Get enough sleep:

8. Get a regular check-up:

Forever Young: Natural Ways to Live a Longer Life

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Content Rally

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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Related

Embark On Your Smile Journey With An Invisalign Dentist In Reading

What You Eat Affects Your Productivity

Nerves vs. Excitement: How To Manage Nerves And Perform At Your Best

How To Live Healthily Even If You Have A Full-Time Job

1. Prepare your lunch:

2. Schedule your exercise:

3. Stand up!

4. Drink plenty of water:

5. There is no health without mental health:

6. Control the caffeine:

7. Get enough sleep:

8. Get a regular check-up:

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Forever Young: Natural Ways to Live a Longer Life

4 Advantages of Using CBD Oils

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

Leave a Reply

Popular

Follow Us

Recent

Related