September: Getting back to health basics
September is here. How did that happen?
The sun has finally decided to start shining and whilst it feels like summer might not be completely over, September does have an undeniable ‘new start’ feeling about it and although you might be horrified at the sight of boxes of Celebrations in the supermarkets, for many of us the return to school, and normality, after the summer break is also the countdown to Christmas!
So, with four months of the year left September presents an ideal time to reset and get back to basics where your health is concerned.
And remember that prioritising you and taking control of your health is one of the best ways to give your business a boost too. I think you’ll agree that you get your best ideas when you take time out to concentrate on you and you’re probably at your most productive and energised after a good night’s sleep, but it is so easy to let these things slip when you’re trying to do all of the things!!
Here are my five pillars of health and some top tips on how you can use the fresh start that September brings to get you back on track to reaching your health and your business goals.
1. Sleep
Sleep is the foundation of good health. Improving the quality and quantity of your sleep will help to restore your energy levels keeping you focused for longer. It also supports your immune system, keeping you functioning at your best and reducing the potential for sick days. Getting a good night’s sleep helps to regulate your hormones, can consolidate memories, improve learning, reduce stress and improve your mood. What better excuse for an early night!
When you don’t get enough sleep you’re likely to experience symptoms such as fatigue, irritability, poor concentration and poor decision making; all making the tasks needed to run a successful business harder than they need to be.
Top tip: Create a calming bedtime routine. Dim the lights, read a book, or practice some light stretches. Prioritise 7-9 hours of sleep nightly and remember having a consistent bedtime and waking-up time, even at the weekends, is key.
2. Hydration
Water makes up over half of your body and it's crucial for life. It helps to remove waste products, lubricates your joints, transports nutrients around your body, contributes to skin health and controls your temperature. Being well hydrated can also improve the quality of your sleep, your cognition and your mood. Making important businesses decisions easier to make and those small daily distractions easier to cope with.
Top tip: As we head into the cooler months you might not always feel like reaching for a glass of water but maintaining good hydration levels is key. Aim for 2-3 litres of water per day and maybe consider setting yourself a reminder to have a glass or investing in a stylish water bottle to keep you motivated.
3. Nutrition
Eating a well balanced diet is key to maintaining good health and keeping you feeling at your best. It not only gives you the energy you need to keep active during the day, so you’re not reaching for the coffee and chocolate at 3pm every day, but also keeps your immune system functioning well, meaning you are less likely to miss days due to sickness.
It is hard to concentrate on an empty stomach, so eating a wide range of foods and fuelling your body right will also help to keep you focused throughout the day. Eating fruit and vegetables is proven to boost your brain power and creativity, so getting your 5 a day will help you make those important decisions, solve problems and develop new ideas.
Top Tip: Remember to prioritise whole foods and commit to one nutritious home-cooked meal per day, focusing on lean proteins, healthy fats, and vegetables. Plan your meals in advance and have healthy snacks readily available to keep your energy levels up and your appetite satisfied.
4. Movement
Exercise might not always feel like a priority but it helps you sleep better which means you wake up refreshed with more energy for the day ahead. It also improves your brain power including learning, thinking, reasoning and problem solving meaning you'll get through that to-do list quicker than ever.
Exercise increases the production of endorphins giving you a natural high, increasing your confidence and reducing your stress levels. This means that you'll feel more capable, cope better in challenging situations, are more likely to make rational business decisions and keeping active could help improve your communication skills and make you a better leader.
Top Tip: You don’t have to go all in. Reintroduce movement gently. A daily 10-minute walk can be a great starting point, build up the duration or intensity slowly. Whether it’s dancing round the kitchen, yoga, hiking, or smashing the stuffing out of a boxing bag find an activity that sparks joy.
5. Mindfulness
Life can get pretty hectic and practicing mindfulness, in which every way you choose, can help you to achieve clarity amidst the chaos. Whether its meditation, journalling, cold water dipping or spending time in nature acknowledging your emotions and reflecting on your experiences can be a great way to reduce stress and improve your mental health.
Mindfulness can also lead to improved focus, attention and memory which means you’ll power up you productivity, increase your creativity and be way more resilient on the days when everything goes to s**t.
Top tip: Try 5 minutes of meditation or deep breathing exercises and increase over time. Use apps or guided sessions to help you build the habit.
Ready to get started?
If you’ve neglected yourself over the summer and are keen to get back into some form of routine I’d recommend you focus on these cornerstones of wellbeing but remember that massive changes can be overwhelming and unsustainable.
Your success lies in the compound effect of small, consistent steps. If you drink just one extra glass of water daily or add an extra 500 steps a day before Christmas you will have drunk an extra 124 litres of water and walked over 30 extra miles. These small shifts are manageable and will gradually become ingrained habits that are just part of your lifestyle, boosting you and your business.
Need support improving your health whilst trying to run a business?
Hi, I’m Debbie, a wellbeing coach supporting female entrepreneurs to harness the power of small changes so that they can make a big difference to their health and their business, without adding to the overwhelm!
Do you want friendly no-nonsense help to avoid burnout, boost your energy, power up your productivity and be a bolder, more confident you?
Why not book a free 15 minute virtual coffee and let’s have a chat!
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