Health tips for busy executives in 2020

By: Surya Patra (LinkedIn)

In these challenging times, it is easy to get caught up with work so much that one might end up ignoring one’s physical health. The phrase ‘Health is Wealth’ has never been more prominent. A good health is equivalent for a good mind.

Hence, Here are some tips to keep YOU, the busy executives healthy, happy, and productive.

You are what you eat

Discard refined sugar, vegetable oils, fried foods (chips, etc.), processed foods, calorie-rich items (e.g. ice-cream, sweets, chocolates), wheat-based products from your diet. Eat good amount of protein every day – eggs, fish, meat, seafood, cottage cheese, lentils, Greek yoghurt etc.

Fats don’t make you fat

Eat good amount of healthy fats each day, such as, raw organic cold pressed extra virgin coconut oil, cheese, Kerrygold butter, ghee, olive oil, rapeseed oil, avocados, dark chocolates, etc. Fat is the preferred fuel for brain (ketones). If you eat appreciable amount of good fat regularly, body knows it’s getting a regular supply, therefore tries to get rid of stored fat.

Reduce carbohydrates in your diet – say no to pizza, pasta, white breads, bagels, scones, sweets, etc. Eat small quantities of brown rice, potato, couscous, quinoa, porridge, and other complex carbohydrates and those with low glycemic value for increased wellness.

Eat a lot of vegetables, preferably organic

Cucumber, broccoli, Kale, spinach, cabbage, cauliflower, lemons, tomatoes, beetroot, wheat grass, etc. give a good dose of fibres needed for the stomach.

Eat fruits and berries – blueberries, strawberries, raspberries, avocado, cherries, black grapes, kiwi, pomegranate, apples, bananas, watermelons, oranges, grapefruits, lemon (minimise pineapples, mangoes and very sweet fruits).

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Try not to mix fruits with the macro-nutrients

Proteins, fats and carbs (macro-nutrients) are processed by the body differently than the fruits. Best to have fruits at least 15 mins before the meals. Eat nuts, seeds etc, such as walnuts, cashews, pecan nuts, pistachios, sunflower seeds, pumpkin seeds, flax seeds, chia seeds – Use them as snacks when needed, in between meals or as part of breakfast, salads, etc.

Limit coffee intake to only once a day. Rest of the times take green tea or red tea. Matcha green tea is even better.

Have a varied diet every day

Make your lunch/dinner plate as colourful as possible with different colour food items – Eat a rainbow!

Food items showing strong colours or strong taste are rich in particular minerals that can be very beneficial for the body.

Eat breakfast like a king, lunch like a prince and dinner like a pauper

Try to stay in calorie deficit (meaning take slightly less calorie than what you think you are burning on a daily basis).Have your last food of the day at least 2 hours before going to bed.The above food pattern along with an exercise routine can improve metabolism in the body.

Stay away from reduced calorie diets for long durations

Continuing with low calorie diets for weeks together will have negative impact on metabolism. Try to stay within 1800 calories a day (for male) and 1500 calories per day (females) with the above healthy diet options.

Intermittent fasting is very useful to burn fat and stay healthy. Do fasting strategically. Try to skip one dinner once in a week – this will give 16hrs of fasting. Occasional 24hrs fasting (say, once in 2 weeks) is very healthy too. Remember to consume a lot of water during the periods of fasting, as this helps in detoxification process.

Take organic raw unfiltered honey regularly

It’s truly called nectar gold. Don’t add honey to anything hot or cold, as otherwise the beneficial enzymes in the honey get killed.

Take apple cider vinegar

Mix 10ml of ACV with water and consume once or twice a day.

Alkalise your body – it’s easy

Drink plain water, mineralised water if possible. No sugary/fizzy drinks, soda, coke etc. – Take 2-3 litres of water each day. Stay hydrated always. Add a pinch of sodium bicarbonate to alkalise your drinking water.

If you stay hydrated, body retains less water as it knows it’s getting plenty of water, therefore it doesn’t have to store.

All alcohols are not bad guys

Red wine is particularly good for good health and weight loss/fat loss when taken in moderation. Eat food as close to nature as possible – raw, organic, boiled, etc.Take a small good dose of these powerful antioxidants each day – turmeric, black pepper, cloves, cinnamon, cardamom, etc. to lead a healthy active lifestyle.

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Maintain an active lifestyle

Avoid sitting at the desk for a long time – Walking, exercises, swimming, taking stairs, running, dancing, sports, cycling, etc. help a lot.
Try to get good deep sleep for 7-8 hrs a day. For some getting good sleep can be hard. There are a few effective ways calming the mind to get deep sleep.
Try to minimise stress levels – do prayers, yoga, meditation or use one of the many available breathing techniques to avoid stress. Stress causes cortisol, too much of which blocks the happy hormones, though a small amount is considered healthy to keep you motivated.
Try to make people around you happy, which in turn will make you happy.
Get some sunshine each day (if you don’t get much based on your geographical location, consume a suitable Vitamin D supplement regularly) and try to get as much fresh air (oxygen) as possible.
Spend a good bit of time each day with nature!
Maintain a good circle of friends and spend good time with the ones you love and care for.
Follow your favourite pastime, keep your mind active, and enjoy yourself.

Love yourself and love your body

If you love yourself, you are able to follow the above lines.
If you love yourself, you will love others too! 🙂
Love life and live healthy.

Happy hormones:

Serotonin – Mood-boosting hormone – comes from the pleasure you get by doing good to others, acts of kindness, charity, donations, helping others, being appreciative, acknowledging the good work, etc. – Do at least one act of kindness each day.
Endorphin – comes from intensive exercises and physical activities
Oxytocin – Called the love hormone – comes from spending time with loved ones, friends, and close contacts, e.g., hugs, handshakes, etc.
Dopamine – comes from material possessions, e.g., house, car, jewellery, gadgets, and personal possessions, etc. Also come from the pleasure of receiving praises and appreciations.

How to burn excessive fat, lose weight and stay healthy?

Below 5 points are critical to burn excessive fat, lose weight and mainly a healthy life. It’s easily said than done, but if one can plan daily life/style focussing on the below aspects, they can get amazing results!

Have deep sleep 7/8 hrs each day
Maintain a healthy and balanced diet
Minimise Stress – Prolonged stress causes cortisol levels to rise, which inhibits happy hormones and growth hormones.
Maintain an active lifestyle – Engage in physical activities and excercise regularly.
Detoxify your body – respond to your body’s call

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