5 Health Tips for Busy People

Life is demanding and many people feel that they do not have enough time to properly take care of their health. In this post, I am sharing 5 health tips for busy people.

# 1 Get 7 to 9 hours of sleep

When you have a lot of work to finish, it is tempting to cut back on sleep, but that is not advisable.  By reducing your sleep, you most likely squander your precious time, and here’s why:

Sleep deprivation drains your mental abilities. When you’re fatigued, tasks take longer to complete. You’re more prone to mistakes and errors in judgment.

Fatigue increases your chance of causing a serious accident. According to the AAA Foundation for Traffic Safety, 21% of fatal motor vehicle crashes involve driver fatigue.

Long-term, you may be literally lose years of life, since inadequate sleep significantly increasing your risk for diabetes, dementia, high blood pressure, heart disease, weight gain, and depression.

#2 Eat breakfast at home

Eating breakfast at home saves time and makes you more productive.  Breakfast fuels your body so that you can get more things done. Skipping breakfast might lead to a midday slump and reduced productivity.

An example of a quick and easy breakfast is green tea, microwaved oatmeal, fresh berries, soy milk, and a handful of raw walnuts.


# 3 Drink more water

Busy people frequently forget to drink fluids and they develop dehydration.  There are serious risks with dehydration.

The human brain is composed of 80% water.  Dehydration may cause you to experience headaches, dizziness, impaired cognitive function, memory loss, and decreased productivity.

Additionally, dehydration causes kidney stones and kidney malfunction.


#4 Avoid fast food

Buying fast food does not save time.  Once you learn to prepare a few easy meals, you’ll realize that cooking takes no longer than grabbing fast food. Artery clogging fast food is never worth the risk.

Once a week cook a batch of  whole grains along with a batch of beans. Prepare a vegetable stew or bean soup.  Use your leftovers to make meals all week.

Even if you don’t have anything prepared, you can make a quick dinner in the microwave with frozen vegetables, canned beans, and a potato.

As often as possible, take leftovers from dinner for your lunch the next day.


#5 Exercise in short intervals

Instead of deciding that you don’t have time to exercise, do short mini-work outs.  Exercise for 15 minutes in the morning and again in the evening. Try 10 minutes three times a day. For example, you could briskly walk, take stairs, jog ,do jumping jacks, or jump rope in without going to a gym. Gradually increase the duration of your work outs as tolerated.

Exercise while watching the news. In fact, anytime you are in front of a TV, stand up and move.


Of course you’re very busy, but don’t make decisions that ruin your health. In the long run, your healthy choices add years to your life and make you much more productive right now.

By |2019-05-29T14:00:46-05:00August 15th, 2017|Reduce pain and boost energy|7 Comments

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About the Author:

Carla Hightower, MD is an integrative health coach. She provides an online group health coaching program for diabetes. In this online course, she educates clients on how to improve the underlying diet and lifestyle factors causing insulin resistance, the hallmark of type 2 diabetes. Clients learn how to help the body heal itself and reduce the need for medication. Quality of life is greatly improved.


  1. Etta McGregor-Jones August 19, 2017 at 9:33 am - Reply

    Thanks Carla,
    I am doing alll 5 of these things! I am going to share this info w a friend.

    • Carla Hightower, MD August 19, 2017 at 3:27 pm - Reply

      That’s awesome! You’re doing a great job, so keep it up and enjoy the rewards. Thank you for sharing this post. I appreciate it.

  2. Barry Moltz August 20, 2017 at 9:51 am - Reply

    Thanks- simple and easy to follow!

  3. Patricia Perry, MD September 8, 2017 at 1:30 pm - Reply

    Great suggestions! A quick lunchtime workout is good for those of us who can’t seem to get up early enough to do so and are too tired at the end of the day.????

  4. Ravi Gupta October 16, 2017 at 7:25 am - Reply

    I would like to say that this blog really convinced me, you give me best information! Thanks, very good post.

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