6 Science-Backed Strategies to Improve Your Wellness
As a successful leader, taking care of your emotional, spiritual, and mental health is not optional. But what does wellness really look like?
In the beginning of my personal journey, I thought it was limited to just journaling and meditation work – but it is so much more. If you want more in your business, and in your life, you need the complete package.
And as a life coach for entrepreneurs, I have learned that alignment is a necessary ingredient for success.
In this article, we will discuss practical strategies to improve your overall health and wellness.
As you read through each idea, ask yourself, “Is there more to explore?” As humans, we love to avoid uncomfortable topics.
Do your best to not past judgment on yourself and look at your wellness from an objective, non-judgmental perspective.
Get enough sleep
This is may sound like a no-brainer, but getting enough restful sleep is crucial for your overall health and well-being. Aim for at least 7-8 hours of sleep each night.
Before you say, “Denise, I can get by on just 5-6 hours a day,” understand this: A body that lacks at least seven hours of a restful night is sleep-deprived and no different than an drugged-up, alcohol-fueled junkie.
Oh yes, I wrote that. Sleep deprivation is serious business.
The effect of sleep deprivation is no different than someone who is drunk from alcohol. Your body and mind are impaired. It is only a matter of time before something or someone (meaning you), crashes.
And here are some of the many impacts of sleep deprivation:
- Decreased cognitive function (for example – impaired memory and decision-making skills)
- Moodiness and overall irritability – everything and everyone is getting on your last nerve.
- Compromised immune system
- easily prone to get sick
- stay sick longer if you don’t have enough rest
- cuts and wounds take longer to heal
- susceptible to diabetes, obesity, depression, amongst other illnesses
- Linkages to neurodegenerative diseases like dementia or Alzheimer’s disease.
How to improve your sleep quality
You don’t have to find yourself pacing the floors each night due to insomnia. Today, you have resources to get the sleep that your body deserves. Here are some tips to improve your sleep quality:
Enhance your sleep hygiene routine
- Sleep in a completely dark room. This will help your body to naturally create melatonin, the hormone that helps promote sleep.
- Sleep in a slightly cool environment with comfy sheets (look for high thread count of a minimum of 400).
- Kick out the electronic devices from your room. Notifications and buzzing noises in your ear keep your mind focused on anything but getting in those zzzs.
- Refer to the Sleep Foundation for more tips.
Use wearable technology
There are numerous smart wearable devices to help track and monitor the quality of your sleep. It will help you to create goals and asses the quality of your sleep throughout the night.
Consider participating in a sleep study
Sometimes, even with an ambient environment, comfy sheets or great sleepwear – you still may have difficulty obtaining a quality night sleep. If so, there may be other issues which require a sleep study.
Polysomnography, also known as a sleep study, is a test used to diagnose sleep disorders such as narcolepsy or nocturnal panic attacks.
Eat a healthy diet:
I am not a health coach, rather than a trauma-informed life coach. However, in my prior career as a medical exercise specialist, I encouraged clients to eat a well-balanced diet with plenty of fruits, vegetables, lean proteins, and healthy fats.
A balance and healthy diet can help improve ones energy level and overall health.
Speaking about diets: I do not have a specific health or diet plan. In fact, I don’t believe in diets. Diets imply restriction.
I encourage you and all of my clients to make the shift towards Intuitive Eating. This is where your body, guides you towards the foods that sustain you.
If anything, I would encourage you to not eat processed foods, especially cured foods like bacon and sausage as they have been linked to health risks such as heart disease, stroke, Type 2 diabetes, certain types of cancer and dementia.
To maintain sanity, leaders like yourself need to unplug from the grind of running their businesses. Regular exercise is important for maintaining good physical health and can also improve your mood and reduce stress.
Put away the laptop and put on some shoes and go for a walk. Spend time away from the office.
Want to create better connections with your work associates? Try exercise! Regular exercise with others helps to build great connections and relationships.
From yoga, to running, soccer or even walking around your neighborhood are all viable options. Find something and stick to it. All you need is 20-30 minutes of moderate-intensity exercise most days out of the week.
New to exercise or trying to reboot an exercise routine? Here are some ways that you can make your exercise easier.
Succeed with your exercise routine by removing the obstacles
The reason why people quit an exercise routine early is because of obstacles. If you want to start and maintain an exercise activity make sure that it is:
- is inexpensive
- be held accountable
- easy to learn
- you can fit into your daily routine
Stress can have a negative impact on your overall well-being. And the cost of stress is high: decreased productivity, memory loss, insomnia and anxiety, just to name a few costs.
If you want to grow a business that works, it needs a healthy leader that is managing their stress level.
Find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises. Here are some more tips to help you improve your self-care routine.
Build strong relationships:
While your business is important, your business can only do so much for your wellness. Positive relationships outside of the office can have a significant impact on your overall well-being.
Make time for friends and family. They will help you weather the various storm of growing a business. And there is no such thing as “little communication,” every little form of communication counts. For example, sending a text message is better than no communication at all.
Prioritize your wellness by identifying positive people and excusing unhealthy people from your life.
Make time for self-care activities that promote relaxation and stress relief, such as taking a warm bath, reading a book, or getting a massage.
Here is an article on more self-care tips designed for leaders and business owners like yourself.
Train Both Sides of Your Brain
Your brain is a hard worker. Between sounds, smells, sights and tastes it needs to divvy up different functions and activities.
The left brain is in charge of analysis and facts while the right brain is in charge of creativity and possibilities. The image below is a brief description of the functions of the left versus right brain.
Brain training exercises
Remember, enhancing overall well-being is a lifelong process. It’s important to prioritize self-care and make healthy choices every day to support your physical, emotional, and mental health. Do not hesitate to work with me if you need more help.
DISCLAIMER: THIS ARTICLE DOES NOT PROVIDE HEALTH ADVICE
The information in this article is for informational purposes only. No material in this article or website is intended to be a substitute for professional medical and/or mental health advice, diagnosis or treatment.
Also, this article is not designed to diagnose or treat yourself or anyone with a suspected illness or disability.
Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you read from me or anyone else online.