Early mornings, late nights, long working hours and high levels of stress. All of these take its toll on the body and also cause your priorities to change, especially when it comes to your health and well-being.
If that sounds like this might be you, then listen up. I have some simple and easy tips to combat this city lifestyle, improving your health and well-being without making any drastic changes.
Working in the city often comes with a very stressful job. Over the long-term this can lead to some chronic stress that is constant low-level stress that just nags away at your mental health. Chuck in a few other work stressors like new projects or delayed trains, then this can all add up to leave you feeling awful, run down and result in things like nutrition and training habits falling by the wayside.
Eliminating this stress is almost an impossible task without quitting your job, which I am pretty sure you won’t want to be doing anytime soon. So we need ways to be able to at least try and reduce our overall stress levels.
We can start to do this with getting some proper sleep (6-8 hours), getting some regular exercise like walking or biking to work. These little things will aid in helping to tackle that stress just a little bit and help ease your feelings of being so run down.
As I am sure you know, those with busy lifestyles have to work very long hours and so often means getting home last thing at night. That is without taking in to account meetings that may run over or trains that are delayed.
So me telling you to just get more sleep may be a waste of time. Instead I want you to focus on quality of your sleep.
So here are some tips to help you get the best night sleep you can:
• No work stuff within the last hour before bed. This will help you unwind and relax before you go to sleep.
• Avoid answering e-mails on your phone before bed. The light from the phone will mess with your brain and make it think that it is actually light and not dark, meaning your body will try and stay awake.
• Make your bedroom DARK.
• Limit caffeine in the afternoon and evening.
High stress levels can wreak havoc with your immune system, and therefore it is no wonder why so many are regularly falling ill. But here are a few tips that you can use to try and keep your immune system on track and fighting fit.
• Eat your greens – getting your 5 portions of fruit and vegetables each day will make sure you are getting all of the vitamins, minerals, antioxidants you need to keep your gut and immune system functioning well. If you struggle to get your 5 portions in, then try taking a greens powder as this will help you get all you need in one fell scoop.
• Stay hydrated – the body is made up of mostly water, and so if we are dehydrated, then we are not going to be functioning at our best. Aim for 3 litres per day.
Getting some regular exercise can be a massive help when it comes to keeping your body and mind well in check. Exercise is the leading stress reliever and will help you feel like you can tackle anything the day throws at you, in part; this is due to the massive rush of endorphins you get once you have finished a good workout.
There is no set rule for how much or how long you need to workout for, but if you can aim for 3 sessions per week, then that’s a great place to start.
However, the most important variable is to ensure that you actually enjoy your exercise. If it is not something you enjoy, then it is very rare you will ever stick to it and reap the stress relieving benefits from it. If you find yourself dragging your lethargic body to the gym each week, then you are just going to be miserable and end up worse off than when you originally walked in.
So I hope you can use these tips in an effort to combat your busy lifestyle and keep a hold of good health in body and mind.