Keeping healthy

We all sort of know the basics for a balanced lifestyle : sunshine, exercise, a diet rich in fruits and vegetables and sufficient nutrients. But some days, it is easier said than done. After hours spent seated and staring at a screen, at least for many of us, we find ourselves wondering why our energy levels are low and our mood shaky.

Here’s a simple checklist when you’re feeling off.

• Have you drunk enough water today? It might sound too simple, but dehydration can cause headaches and spikes in heart rate. Reaching out for water when you start to feel tension around your forehead can be a great way to keep migraines at bay. Try drinking a glass of water first thing in the morning before your coffee, then every time you take a break from the screen.

• Have you stepped out of your workstation regularly today? In addition to eye strain and disruption in the circadian rhythm all caused by screen lights, a recent study found that the more hours spent sitting and staring at your computer, the more at risk you might be of depression. So remember to stand up, take a walk or move around the house. You might want to try exercise snacking, short minutes of movements (abs, squats, planks…whatever you feel like in the moment) spread out throughout the day, whenever you can. No excuses there.

• Have you left the house today? Fresh air makes a world of difference for mental health as it boosts the mood and makes for a great break if you’re sitting inside all day. Outdoors are great for brain power, and even on a cloudy day, the sunshine you get is still a good source of vitamin D.

• When was the last time you exercised? We get it, keeping up is hard, but your body will thank you with a far better mood if you manage to stick to a few workouts a week. The internet is full of free workouts you can follow from your living room. 20mn a day is a manageable amount that you can insert right before lunch and will already make a huge difference for your health. Switch between cardio and muscle building exercise, both important to maintain both your cardiovascular system and your bone density, especially after 30.

• Have you eaten at your desk again? Eating at your desk might seem like a great idea to remain productive and focused all day long, but many studies show that it actually causes the opposite. First of all, our productivity goes down over the course of the day and, despite what we think, we’re only able to concentrate for a limited amount of time before we need a break. Meal breaks are a perfect opportunity to refresh your attention. Besides, being distracted while you eat can lead to overeating, in addition to all the negative effects of sedentarism on your heart and overall health.

• Are you keeping your blood sugar in check? Yes, chocolate is self-care. But too much sugar can really reverse that self-care effect. Too much sugar in your diet can lead to inflammation in your body, which can affect your gut, your mood and your long term chances to get chronic disease. It also creates an uneasy roller-coaster effect which could leave you feeling tired & cranky after a sugar high has subsided. In that sense, sugar really works like a drug and can cause withdrawal symptoms. So if you feel like a pick-me up, reach for fruits & nuts (and the occasional dark chocolate in small doses) and explore supplements like Glutamine that can help with cravings.

• Are you sleeping enough? As we grow-up, most of us dismiss the necessity of sleep, as if our brains had stopped needing rewiring after puberty. Sleep remains important throughout our lives, for our bodies to heal, our cognitive functions to be replenished, our memories to process the day, and our minds to rest. Not convinced? Check out ''Why we sleep'' by Matthew Walker. To maximise your chances for a good night sleep, stay off the screen after sun-set, get a reading lamp for your bedroom and a good book to read before sleep. Need more tricks to enhance your sleep? Check out our article about Sleep hacks.

• No time for any of the above today? Make sure you look into your work efficiency and start prioritising your health. No guilt-tripping here, taking care of yourself is what matters. Until you get there, explore supplements, spices & foods to give your body and mood a boost. Look for combos that can make up for what your diet or day has lacked, like vitamin D if you haven’t been out, or vitamin C & minerals to help sharpen immune system response. Explore herbs that can gently boost your mood and energy like Rhodiola and Ashwaganda, and coffee alternatives like chicory, mushroom or carob powders. But remember that nothing substitutes healthy habits on the long run.