Why sleep, diet, exercise, and hydration are important for success

How can you perform at your best if you are not looking after yourself?

How can you lead, coach, manage, inspire others if you are not performing well?

You cannot pour from an empty cup. But why do we always try?

Making smart choices daily can help support your health now and for years to come. In this month’s blog I share with you my routines in relation to sleep, diet, exercise, and hydration. Now I do not always get it right (yes, I am human) however I feel that I have quite a good routine that when I find myself off track, I can shift my focus back.

Sleep

Getting enough sleep is essential for our health (brain and body). Recall a time when you had only a couple of hours sleep - what difference did it make to your day? Personally, I feel brain fog, lethargic, hungry, and grumpy. While you sleep your brain is doing vital tasks such as consolidating learning and memories from your day, restoring your nervous system to help manage your hormones, and resting your prefrontal cortex, so you can function again the next day. The key to increasing your sleep quality is routine. I wind down before bed, listen to a guided sleep meditation, as well as go to bed and rise in the morning around the same time.

Diet

You are what you eat. Everything that you consume (eat and drink) nourishes your body and brain. I do not have the perfect answer here, there is no magic pill or “diet”. I do what works for me and that is eating a well-balanced diet. Including vegetables, fruit, carbohydrates, protein, fats (try to limit processed foods). I am mindful of calories and macros in my day. I do my best to practice mindful eating, so I am not bored and grabbing a high calorie snack!

Exercise

Research within the last 10 years has made it clear that you need to move your body not just for the health of your heart, lungs, muscles, and joints but also your brain. Regular exercise helps fuel your brain activity by increasing the flow of oxygen and glucose. Research says your body needs to move for about 30 minutes for your brain to release feel-good endorphins. I aim for 3 mornings during the week – a weights routine for strength training, and a Pilates class on the weekend. I walk my dog for a brain break or at the end of the day to help wind down and release any stress.

Hydration

Your body and brain require hydration to function at its best. Your brain cells require a delicate mix of water and various elements to operate. When dehydrated your brain cells lose efficiency. My trick is to always have my water bottle handy. I have a large glass of water on my desk and large jug that I finish before lunchtime and another full one by the end of the day. You get used to the bathroom stops and it’s a nice break from the office chair!

Focusing on these areas will help you build greater resilience, emotional agility and overall contribute to your physical and mental well-being.

Choose one area and think about how can you make a small change to your daily routine.