5 Health Tips for Busy People

This blog post was originally published on August 12, 2018, and it is updated with fresh information.

Life is demanding and when faced with limited time, busy people tend to sacrifice their self-care. Here are 5 health tips for busy people so that you can prioritize your health and ultimately become even more productive.

# 1 Get adequate sleep

When you have a lot of work to complete, it is tempting to cut back on sleep, but that is not advisable. Adults typically need 7 to 9 hours of sleep.  By reducing your sleep, you actually squander your precious time, and here’s why:

Sleep deprivation impairs your memory and 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 disrupting your 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

Do you often grab breakfast on the go? Take a look at the nutrition information of breakfast sandwichs and sugary lattes, and I promise you will think again. Not surprisingly, some breakfast combos contain about the same nutrients as a cheeseburger and milkshake. Sugary beverages taste good,  but sugar can cause a blood sugar crash that leaves you feeling fatigued within just 30 minutes. You might be working on a key project, or trying to conduct an important meeting and suddenly you feel the energy being drained out of your brain.

Eating breakfast at home saves time and makes you more productive.  This is one of the most overlooked health tips for busy people. 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 energizing breakfast is green tea, microwaved oatmeal, fresh berries, soy milk, and a handful of raw walnuts.


# 3 Drink more water

The human brain is composed of 80% water. Busy people frequently forget to drink fluids and they develop dehydration.  There are serious risks with dehydration that you may not realize are placing your wellbeing at risk.

Dehydration can cause headaches, dizziness, impaired cognitive function, memory loss, and decreased productivity. Your day doesn’t have to be this way.



#4 Minimize fast food

Does buying fast food save time? Not necessarily. More importantly, you are likely to eat high calorie, nutrient-poor food that increases the risk of illness  Once you learn to prepare a few easy meals, you’ll realize that cooking takes no more time than it took to grabbing fast food.



#5 Exercise in short intervals

Instead of deciding that you don’t have time to exercise, do short mini-workouts.  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 workouts as tolerated.

Of course, you’re super 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 today.


Without the right health habits, you and your colleagues don’t have what you need to perform at your very best. If your organization seeks an engaging corporate wellness presentation to help improve the performance and productivity of your team, contact Dr. Carla Hightower at info@livinghealthworks.com to schedule a free 30-minute strategy session.


By |2019-08-16T00:36:18-05:00August 12th, 2019|Reduce pain and boost energy|9 Comments

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About the Author:

Dr. Carla Hightower, MD, MBA is a certified integrative health coach, speaker, and corporate wellness consultant. She helps busy people develop healthier lifestyle habits and use plant-based nutrition so they can heal themselves. She provides educational information through her health coaching services and an online course on diabetes. In addition she is an engaging speaker on the subject of plant-based food and healthy lifestyle habits that improve health, energy and productivity. In her prior career she practiced anesthesiology for 21 years. In the midst of that career she overcame personal health challenges by adopting a plant-based lifestyle. Also, she observed that most of her patients were suffering from preventable complications of chronic lifestyle diseases. From those experiences she is motivated to teach people how to take full control of their health through better eating and lifestyle habits.


  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.

  5. Forrest Jones MD August 14, 2019 at 7:10 pm - Reply

    Practical info, Carla. My biggest challenge is getting enough sleep. I needed the reminder.

    • Carla Hightower, MD September 23, 2019 at 10:05 pm - Reply

      Thank you, Forrest. I missed seeing your comment earlier. I am glad that the information is helpful in your life!

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