5 Health Tips for Busy People

by

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 [email protected] to schedule a free 30-minute strategy session.

 

RECENT POSTS

3 Secrets to Having More Energy

3 Secrets to Having More Energy

While trendy supplements may promise to make you feel healthy and energetic, they are not the real solution. Instead, the secrets to having more energy are eating the right foods and creating healthy lifestyle choices that support your overall health and vitality. In...

read more
Willpower is Not the Answer

Willpower is Not the Answer

How do some people manage to get in shape and consistently enjoy their healthy lifestyle habits? Maybe you're thinking their willpower is limitless and simply wish you had more. But the truth is, willpower is not the answer. In this blog, I’m sharing 3 secrets to...

read more
Can We Outrun a Bad Diet?

Can We Outrun a Bad Diet?

Should we be trying to “exercise off” our bad food choices? Even if we burn off the excess calories, our unhealthy food choices are still likely to harm our health. Let’s look at why it’s impossible to outrun a bad diet and what to do instead. Burning excess calories...

read more
4 Mistakes to Avoid at Your Doctor Visits

4 Mistakes to Avoid at Your Doctor Visits

This blog was originally published on September 10, 2019, and it is updated and republished on January 7, 2021. When you visit your doctor you need to know how to get the most out of the visit and avoid mistakes that can worsen your health. In this article, you will...

read more

9 Comments

  1. Etta McGregor-Jones

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

    Reply
    • Carla Hightower, MD

      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.

      Reply
  2. Barry Moltz

    Thanks- simple and easy to follow!

    Reply
    • Carla Hightower, MD

      Barry, thank you! I am so glad that this information is helpful.

      Reply
  3. Patricia Perry, MD

    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.????

    Reply
    • Carla Hightower, MD

      I am glad that this is helpful. Thank you for your kind feedback!

      Reply
  4. Ravi Gupta

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

    Reply
  5. Forrest Jones MD

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

    Reply
    • Carla Hightower, MD

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

      Reply

Submit a Comment

Your email address will not be published. Required fields are marked *

RECENT POSTS

Willpower is Not the Answer

How do some people manage to get in shape and consistently enjoy their healthy lifestyle habits? Maybe you're thinking their willpower is limitless and simply wish you had more. But the truth is, willpower is not the answer. In this blog, I’m sharing 3 secrets to...

Can We Outrun a Bad Diet?

Should we be trying to “exercise off” our bad food choices? Even if we burn off the excess calories, our unhealthy food choices are still likely to harm our health. Let’s look at why it’s impossible to outrun a bad diet and what to do instead. Burning excess calories...

4 Mistakes to Avoid at Your Doctor Visits

This blog was originally published on September 10, 2019, and it is updated and republished on January 7, 2021. When you visit your doctor you need to know how to get the most out of the visit and avoid mistakes that can worsen your health. In this article, you will...

Ways to Avoid Weight Gain During the Holidays

The holidays are traditionally a special season for enjoying our favorite rich foods. But we usually pay later because extra calories, inactivity, and stress tend to promote weight gain. In addition, the COVID-19 pandemic revealed that being overweight also weakens...

Boost Your Mood and Energy Without a Blood Sugar Crash

This blog was originally published on August 5, 2019, and it is updated and republished on August 12, 2020. Sugar is a delicious and convenient item we sometimes choose when we need a mood or energy lift—especially in the afternoons. And, at the moment, right after we...

Pin It on Pinterest

Share This