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We wanted to kick off with a few simple reminders that we could be all conscious of and implement into our daily routines with ease.
1. Get your zzz’s
Enforce a regimented sleeping schedule to ensure that you are consistently getting your 7-8 hours of sleep each night. If you do this, you’ll not only be happier and find it easier to be productive, but your short-term memory will also show improvement. Sleeping well is also a great way to look after your body physically; the hormonal changes caused by sleep deprivation can increase your appetite which could eventually lead to obesity.
2. Drink plenty of water
According to the European Food Safety Authority (EFSA) (link here), women should have a daily water intake of 2.0 litres. They suggest that 70-80% of the daily water intake should come from drinks, and the remaining 20-30% should come from food. Water is a healthy and cheap choice for quenching your thirst and contains no sugars that can damage your teeth. If you’re looking for a morning detox, squeeze half a lemon into a glass of warm water and this will not only rehydrate you but also help flush the digestive system.
3. Work out
The World Health Organisation recommends doing 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week; however, this is sometimes unrealistic for busy women. Dr. James Borchers, a sports medicine physician at The Ohio State University Wexner Medical Centerut, says that there’s good evidence that it is beneficial for mostly sedentary people to start doing some activity, even if it’s not enough to meet the current guidelines.
Exercise comes with all sorts of benefits; people who do regular activity have a lower risk of developing many diseases such as stroke, heart disease and some cancers. Physical activity also boosts self-esteem, mood, energy levels and also reduces the risk of depression, dementia and Alzheimer’s.
Check out this article on ways to start running if it’s never been ‘your thing’.
4. Eat healthy
Maintaining a balanced diet is also necessary. This means eating your 5 a day, trying out superfoods such as chia seeds, black garlic and cocao powder, and resisting the temptation to grab some fast food when you’re on the go. Our top tips are: eat a healthy breakfast to fuel your body for the day’s activities, and be sure to eat regularly as skipping meals often results in unhealthy late night snacking.
Check out these healthy fast food places in London – they’re the perfect places to go for a quick lunch or pre-meeting snack.
Try out this Hemsley & Hemsley superfood salad recipe.
5. Work/life balance
With the rise of 24-hour work culture and constant emails, the line between work and home is often blurred by technology. Many workers will sacrifice everything for their jobs; this includes putting their health and personal relationships at risk by doing things like skipping lunch breaks or sending emails whilst spending time with family. Try putting down your phone and focusing on the world around you in your free time.
It is also highly recommended to have your lunch break away from your workplace. Research has shown that humans aren’t designed to work constantly without any breaks as the brain can’t focus for long periods of time; it needs a break to think about other things so that it can return to work feeling refreshed and ready to take on the next task. In conclusion, your lunch break is a great opportunity to indulge in some great energy-boosting food and increase your productivity levels at work too.
Until next time. Please leave a comment or email us if you ever have any comments or suggestions!