When asked for his #1 productivity tip, Richard Branson paused for a moment, leaned back and said, “Work out.” By his estimate, it added about four hours of productivity to his day.
As entrepreneurs, we often have the burning desire to make our venture succeed, no matter the cost. We’ll stay up later, work longer, go further and push ourselves more than anyone else. We know we need to spend a few years living like most people won’t so that we can ultimately spend the rest of our life living like most people can’t. We’ve read all the “Create Your Own Success” books and have seen all of the motivational quotes, and we’re willing to do whatever it takes. Unfortunately all too often, “whatever it takes” means sacrificing our personal relationships, our happiness, and our health in order to succeed. What we sometimes forget is that it’s easy to earn more money, no matter what our age.
However, when our health is neglected, it can be difficult – sometimes even impossible – to reverse the ill effects. Neglecting our health in order to be successful in our careers leads to infinitely more downside than upside – like having a massive heart attack before the age of forty. But what many of us may not know is that being healthy and staying fit infinitely improves our ability to earn money: it boosts productivity and energy; it accelerates how fast the brain can think and make decisions; it lets us rest and sleep better; and, most importantly, it prevents us from dying from self-inflicted illnesses of neglect. Here’s how eating healthier and exercising more will make you richer and more successful, all while being one of the fittest people at the office.Advertising
#1 It Increases Productivity And Energy – A Lot
Entrepreneurs are obsessed with getting more done in less time. Picture this: let’s say you need to consume around 2,200 calories a day to maintain your body weight. The brain uses up approximately 20% of your caloric intake, which in this scenario means your brain is actually using around 450 of those daily calories to function. That’s 20% of your entire caloric intake fueling the super computer that we call your brain. As an entrepreneur or business owner, your brain is your most priceless asset. So why neglect it?
Picture the day of the average stressed-out CEO: We wake up early, usually after a poor night of sleep. We grab a breakfast to go, along with a coffee or a double shot of espresso. The morning is spent working or in meetings, and lunch might be a quick meal out (or we might skip it due to stress or looming deadlines). The afternoon is spent with more meetings, working, drinking coffee, and the evenings are often more of the same. Skipping meals or eating nutrient-poor meals is depriving our brain of glucose, the energy it needs to function and work optimally. Sticking with the right foods that contain lean proteins and low GI carbs gives us a steady release of energy and glucose, which in turn benefits the brain and ensures it’s firing on all cylinders without getting fatigued.
Of course, watching our diets isn’t the only thing we can do to keep our minds sharp: Exercising also improves brain function. If you’re an older entrepreneur worried about losing your edge, getting your body in motion has been shown to slow down the loss of neurons and brain power. Exercise has also been shown to boost your productivity (alertness, mood) in the hours immediately after it. What’s more, people that regularly exercise show a permanent increases in their baseline level of energy that sticks over time, even after as little as a ten minute walk done regularly.Advertising
#2 It Punches Stress In the Face
One of the biggest, most detrimental side effects of entrepreneurship is the near-constant stress and anxiety we sometimes feel when we’re building something for the first time, wondering where our next dollar might be coming from. Once the lizard brain takes over, it’s game over. Poor decisions are made as soon as emotions begin to enter the picture, leaving us no time to meditate on the decision or consider logical consequences. The irony is that when we resort to drinking stimulants like coffee in excess, it increases the stress hormone cortisol. Obviously this increases our stress levels, but there are serious health consequences ranging from increased belly fat, decreased immune function, poor quality sleep, full-on burnout, adrenal fatigue, and even hospitalization.
We’ve all heard the story of a burnt-out entrepreneur that landed themselves in the hospital with a serious health complication (typically GI-related) due to untreated stress. Jonathan Fields, author of Uncertainty, wrote in a Huffington Post article that after several weeks of hitting deadlines while trying to prove himself as “the rookie,” – which involved drinking way too many double espressos and sleeping under his desk a couple hours a night – his immune system collapsed, and he had a perforated intestine with a baseball-sized mass that required immediate surgery. Here’s the kicker: It all apparently occurred in less than a month.
Exercise and eating nutrient-dense foods also helps lower the anxiety, depression and stress levels that we can feel due to constant time crunches, deadlines and board meetings. Another bonus: If you’re dealing with failures or wildly fluctuating moods, regular exercise has been shown to be more effective at perking you up than the antidepressant Zoloft.Advertising
#3 It Improves Your Memory
An unfortunate side effect of always been frazzled is that it kills your memory. In one study, aerobic exercise was shown to actually increase the volume of the hippocampus – the part of the brain dealing with memory and learning skills. Regular exercise will not only decrease inflammation throughout the body and your brain, but it also will stimulate the release of growth factors that help protect the brain and keep it young. This doesn’t mean spending hours in the gym: Just taking a ten minute walk in between projects or before lunch has actually been shown to boost mood, energy, productivity and more. The above study done that actually increased certain parts of the brain was done on people walking 120 minutes a week – about 15 minutes per day.
#4 It Helps You Make Smarter, Faster Decisions
Picture this: You’re grinding it out one Tuesday morning, and you’re getting a bit foggy so you decide to take a break. You hop on over to Hacker News, look back up at the clock and realize it’s been an hour. “I need to be more focused and disciplined,” we tell ourselves. Well, being healthy and exercising can help with that too.
One study done on adolescents and young adults found that physical exercise dramatically improved executive functions (self control, memory, decision making, learning, etc.). Why and how it works is simple: Moving more increases the heart rate and blood flow, which increases oxygenation of the brain. Sitting fourteen hours a day at your desk staring at a computer doesn’t help.Advertising
Multiple studies have found that after 30 minutes of doing an easy half hour bike ride, subjects performed much better (and faster) on a series of cognitive tests. Maybe the fact that working out (along with meditation) is one of the two most common daily health habits of millionaires says something?
#5 It Prevents You From Dying Young (Seriously)
Consider the life of the average start-up founder, solo-preneur or new business owner. Lack of sleep? Check. Constant reliance on stimulants (either legal or illegal?) Check. An ever-present feeling of stress and anxiety? Check. Skipping meals or eating quick meals that aren’t exactly calorie-dense? Check. All four of these are serious risk factors for metabolic syndrome, the precursor to cancer, heart disease, diabetes, Alzheimer’s, and more. In other words, when you get fat and out of shape, your risk of developing pretty much every disease and negative health condition increases – that doesn’t exactly make your life as an entrepreneur easier. And if the other four reasons weren’t a compelling reason to eat healthier and move more, hopefully death is.
Even the symptoms leading up to metabolic syndrome impair your ability to perform at your absolute best. As your weight increases, energy decreases. Men will have higher levels of female hormones, women will have very high levels of female hormones. Productivity decreases, sleep worsens, stress levels elevate.
Fighting the cult of productivity isn’t easy though. Thinking that we should cut corners to save an hour here and there to devote to building our empire can seem like a logical decision, but unfortunately it’s a shortsighted one. Not only will being healthy actually boost your productivity, energy, happiness, mood and more, you’ll also look and feel much better and avoid an early grave. What’s more? It’ll make you a lot more money – with your sanity intact.
Featured photo credit: Happy President’s Day / Bart via flickr.com
Last Updated on October 15, 2018
Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It
“Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. When tiredness is persistent, however — when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get— it may often indicate a deeper, underlying problem.
While there are a lot of possible reasons for tiredness, here’re some of the most common causes of fatigue:
If you want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and needs to maintain this level in order to perform its essential functions.
If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit. As a result, the oxygen levels in your blood drop, reducing the amount of energising oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.
You cannot cure this crash with caffeine – the only long-term, effective solution is to drink hydrating fluids throughout the day.
2. Lack Of Exercise
A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.
Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of our everyday routine, either as soon as you wake up or right after work.
3. A Poor Diet
The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats. The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.
An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by pizza or cheese.
Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily
4. Skipping Breakfast
Physician Dr. Nerina Ramlakhan advises that eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.
Ingesting food signals to your brain that there is enough food available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.
Or if meal-prepping isn’t your think, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit: 20 Healthy Breakfast Choices That Will Save You Time
5. Poor Quality Of Sleep
We all know that it’s important to wind down a couple of hours before bed. But did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is.
TO feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.
Eat nutritious foods in moderate amounts, and make sure you stay hydrated. Go to bed at the same time. And before bedtime, avoid screens that can give off harmful blue light and also keep you stimulated when you need to prepare for a restful night.
Read more about how to develop a routine that will get you better sleep: Poor Sleep Quality Comes from All the Things You Do Since Morning
6. Sleep Apnea (A Person’s Airways Get Blocked off While They Are Asleep)
Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while they are asleep. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).
Because of this, people with sleep apnea can feel short of breath and have low energy levels. Mouthpieces and other devices to aid in breathing as well as the use of a special breathing machine to keep oxygen levels in a safe zone.
If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.
Depression is the most common mental health disorder in the United States (and in many other countries of the world as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating.
Treatment can often center on anti-depressants, counselling and lifestyle changes like stress management to help manage this condition. You can take a look at these 15 Ways To Overcome Depression And Sadness.
Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.
If a person has hypothyroidism, their thyroid gland does not produce adequate levels of these important hormones— and the result can be a persistent and unrelenting fatigue, even if someone is getting enough sleep. Other common symptoms of this disorder include mood swings, weight gain and feeling cold all the time.
Fortunately, simple blood work can reveal if there is a problem and it can be treated with artificial thyroid hormone pills like Synthroid. Check here for signs of having a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.
People with anemia are not able to make enough red blood cells to transport oxygen throughout the their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract or pregnancy (due to the increased demands of the growing baby).
However, in most cases, this can be resolved with treatments like changes in diet, iron supplements or B-12 shots.
While here are some drinks you can try to relieve symptoms of Anemia, it’s best to do a blood test and consult your doctor in case of any hidden medical conditions.
While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surround tissues and possibly spread to other parts of the body.
Diagnosis is usually by biopsy and treatment often focusses on radiation, chemotherapy or surgery— and generally when a diagnosis is made early, the outcomes for the patient are better.
Featured photo credit: Lily Banse via unsplash.com