As a leader of a team of people during these uncertain times, it can be challenging to improve morale while staying true to your organizational goals & demands. You might notice a lack of motivation, and productivity from your team. People are showing up a bit more withdrawn or with a lack of enthusiasm. All of these factors overtime take a toll on your health, and can weigh you down as well. Let’s face it, with the flood of information available about coronavirus, it can be extremely overwhelming for everyone. By now the practices of washing our hands, practicing social distance, and to wear a mask in public places are sewn into our minds. But what I think is missing is how to stay healthy so that you & your team can thrive during this unknown time.
Let’s first start our conversation with this fact: in order to stay healthy we must first address the immune system. The immune system can be improved by both lifestyle and nutritional choices because they both play an equal part in boosting or reducing its effectiveness. For most, the immune system is constantly working overtime, and we aren’t aware of the negative impact. Did you realize that consistent strenuous workouts, poor eating habits, screen time, perception of things, day to day work + family responsibilities, and the news + current life happenings can weaken your immune system? All of these activities increase your internal stress meter which weakens your immune system over time. If you can relate to any of the examples, it’s time for a change.
By making this knowledge available, my hope is everyone’s immune system will soar, and you & your team will thrive!
7 WAYS TO OPTIMIZE TEAM & PERSONAL HEALTH
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BREATHE: “You can’t be truly healthy unless you’re breathing correctly.” You do it about 25,000 times a day, but mostly unconscious. Thanks to covid- most people are learning how to breathe correctly. How you breathe affects us at a cellular level. Research shows changing the way you breathe can influence weight, athletic performance, allergies, asthma, snoring, mood, stress, focus, and more! Two techniques to practice are: Close your mouth while breathing (increase respiratory infection, and decreased the body of moisture, linked to sleep apnea, & bad breath). Due to its simplicity in nature, it’s easy to overlook the benefits of deep breathing. Secondly- deep belly breaths: lay flat on your back with one hand on your chest & the other on your stomach just below your ribcage. Breathe into your hand on the belly instead of the hand on the chest. This strengthens your diaphragm, and trains your breath to move deeply so the lungs can soak up more oxygen which helps to reduce stress.
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TECH FREE LUNCH BREAKS: Step away from your computer & phone- and give your body & mind a needed break. One of the easiest ways you can reduce stress is to pay attention to eating your food. The first step to a healthy digestion is to chew your food, and most people aren’t doing this. This is a sure set up for constipation, and not reaping the benefits from your meal. Also, when eating in front of a screen (yes a TV is considered a screen), you are sending a message to your brain to stay in the sympathetic nervous system zone. This means you’re engaging with the part of your nervous system that keeps you alert instead of the parasympathetic nervous system which tells your brain to relax you. You want your body to relax while you eat so the hormones needed to start your digestion system are flowing.
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EDUCATE ON THE IMPORTANCE OF EATING WHOLE FOOD: This is a big one as most people are either skipping meals altogether, or are living on protein supplements and/or energy drinks (think shakes, bares, drinks). The best way to fuel your body with lasting energy is to eat whole foods. When you consume processed food, drinks, excess alcohol & caffeine- your body’s immune system sees it as a pathogen and the immune system kicks into gear. A chronic active immune system creates inflammation, and can lead to leaky gut (impermeable gut lining). Once this happens, you start carrying extra weight around your waist, lose energy, foggy brain, and a host of other symptoms. It’s a ferocious cycle. When your immune system is chronically working, it becomes less effective making it easier for you to get sick.
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CREATE A TEAM PHYSICAL ACTIVITY CHALLENGE: Think about it- you & your team can create a fun way to stay physically fit while building camaraderie. When you get your “move on”, your endorphins release, and some of the best business ideas flow as a result. Everyone leaves feeling better, and it’s an easy way to keep health top of mind. A few ideas for a challenge are: Steps walked each day, or set a goal for the number of minutes worked out each day.
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HOST MEETINGS WHILE WALKING: An innovative way to host team meetings (those who know you, and you meet with them often) is to do a walking meeting. It’s easy to fall into the idea that in order to lead an effective team meeting is to have your video on- it’s not the case. In fact, most of my coaching is done without the video & everyone loves it. It gives your eyes a break from staring at a screen, and as a result your mind has freedom to think! And- it’s a great way to sharpen your active listening skills. Remember when you walk, your endorphins start flowing & your best ideas happen as a result.
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MEDITATE: An accessible practice to everyone is the art of focusing your attention on one singular object (such as your breath) for a certain period of time. This practice has been researched & proven to have so many physiological benefits (reduce heart rate, improve digestion, release of feel good hormones, improve focus) as well as psychological benefits (release how often your thoughts are negative, worrisome, doubtful). The practice of meditation is scientifically proven to rewire your brain (neuroplasticity), so you can be in the present moment & decide what you want in the here & now. You can meditate for as long as you want and where you want. Try walking in a park & only focusing on what is front of you while being aware of your breath. You can sit in a comfortable chair with your eyes closed, and focus on your breath for a few minutes as a simple reset.
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SLEEP: Your body’s circadian rhythm is designed to rise & fall with the sun naturally. Sleep is crucial as your body’s digestive system is at work, your organs get a break from working, your mind is processing the day’s work, reduces inflammation, and reduces stress. If you are constantly in front of a screen, eating & living an unhealthy lifestyle, and carrying excess weight- it’s going to be hard for your body’s systems to work optimally.
My best advice when applying new lifestyle changes is to try 1-2 activities at a time over the next several weeks. Be open to adapting while you learn, but be unwavering in your commitment to stick with it. Open your meetings with a check in on health, and set an intention for the week.
If you want support implementing & organizing these strategies, hiring a certified health coach is a great asset. A health coach can create a program to your team’s individualized needs, and provide a lot of value. Want to learn about Live Your Yes, and how we can support you? Let’s connect & we will share how our program works.
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