Leadership Wellness BasicsIn this podcast I will be sharing Leadership Wellness basics.We typically praise the person who is the last to leave the office and who works during weekends and holidays. Often, however, that person is the first to fall in the war of workplace attrition.

Leadership demands long hours and great effort, but taking care of ourselves is just as essential as hard work. Go-getters often feel that every minute of every day must be filled with work, but that is just not a healthy way to live. Because more does not always mean better, a leader must learn to draw a hard line in the sand when asked to take on boundless responsibilities. Learning to say “no” is a matter of self-preservation.Here are some basics to consider:Get enough sleep

Studies show that the gap between getting just enough sleep and getting too little sleep may affect your health and your moodSleep loss affects how you thinkIt helps to turn off all electronic devices 1 to 2 hours prior to going to bed

Stick to whole foods whenever possible instead of packaged processed foods

Processed foods are addictive and can be harmful to your health with added salt, sugar, and unhealthy oils  processed foods are addictiveWhole foods are foods that are left in their natural form, or as close to its natural form as possibleEasy way to start: increase the amount of fruits and vegetables in your daily diet

Drink water

The human brain is made up of approximately 75% water, so it is no surprise that dehydration has a dramatic effect on brain healthDehydration impacts: mental fatigue, mood changes, premature agingBenefits: supports healthy brain cells, improves blood flow and oxygen to the brain, helps balance moodGenerally accepted that you need to consume at least sixty-four ounces of water a day

Exercise

Exercise changes the brain in ways that protect memory and thinking skillsIndirectly, exercise improves mood and sleep, and reduces stress and anxietyStart with a few minutes a day, and increase the amount you exercise by five or 10 minutes every week until you reach your goal

Breathe

To effectively combat stress, we need to activate the body’s natural relaxation responseThe relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress (e.g., decreases in heart rate, blood pressure, rate of breathing, and muscle tension)Breathing exercises like how I start off all of my podcasts

What is one thing you can do right now to take care of you?