Food, Sleep, Exercise: Essentials of a Successful and Healthy Lifestyle

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Food, Sleep, Exercise: Essentials of a Successful and Healthy Lifestyle
Food, Sleep, Exercise: Essentials of a Successful and Healthy Lifestyle

Let’s be honest. Most of us tend to neglect ourselves more often than we should. Sure, we all know the key things we need to practice in order to stay healthy and productive, but it’s not always easy. 
Especially if you’re constantly overworked and left feeling drained after a long day at the office. 

Learning how to put yourself first is a skill that can be easily mastered. It doesn’t involve any huge revolutionary changes. All you need to do is focus on three main aspects and make them your habits. 

Eating healthy, getting enough sleep, and exercising regularly are the pillars of a healthy and successful lifestyle. They all have an equal impact on your success. 

Here are some of the benefits as well as suggestions on how to incorporate all of them into your daily routine.


Food, Sleep, Exercise: Essentials of a Successful and Healthy Lifestyle

1. Food

Food, Sleep, Exercise: Essentials of a Successful and Healthy Lifestyle
Food, Sleep, Exercise: Essentials of a Successful and Healthy Lifestyle

People often say that you are what you eat. The truth is that the food we consume not only affects our overall health but our performance as well. 

It provides us with fuel that boosts our energy levels which in return enable us to deal with everyday tasks more efficiently. Being a busy bee means that you probably start your day early. 

Sure, having a good breakfast is a must, but the meals that follow are equally important. Sorting out piles of papers while handling a conference call at the same time is hard. At midday, we may feel the drop in our energy levels and start craving a quick boost. Instead of going for delicious but greasy fast food during your lunch break, switch to a healthier meal.

Maybe try opting for a health and fitness app such as noom which effectively guides you for healthy meal options.



The ideal solution would be to prep your meals at home, but if you sometimes find yourself in a hurry, don’t worry. Now, busy professionals can rely on healthy meal plans tailored specially for their life goals. 

Home cooked meals are rich in nutrients that boost energy levels, improve concentration, and overall mood. When you feel good, you will achieve better results both in and out of the office. 

It's also important to keep some healthy snacks at hand that is rich in proteins. Try fruit with peanut butter or a protein bar. A handful of nuts or blueberries will provide you with high-quality vitamins and antioxidants which keep your brain functions up and running. 

Having more energy to deal with whatever the day brings will leave you feeling self-confident, happy, and undoubtedly more successful. 


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2. Sleep

Food, Sleep, Exercise: Essentials of a Successful and Healthy Lifestyle
Food, Sleep, Exercise: Essentials of a Successful and Healthy Lifestyle

Having a good night sleep isn’t just about avoiding dark circles under your eyes. 


Sleep deprivation can cause many health problems like hormone imbalance, chronic fatigue, migraines, and depression. Unless you’re working night shifts, it’s crucial that you get between 7 and 9 hours of uninterrupted sleep at night. 

Aside from that, you should also make it a habit to go to bed at the approximately same time every night. Create your sleeping schedule and stick to it. 


Whether you work from home or not, make sure you leave some free time before going to bed to unwind. Don’t take your work to bed.

That also includes watching films on your laptop or scrolling through Instagram lying in your bed. 
Food, Sleep, Exercise: Essentials of a Successful and Healthy Lifestyle
Food, Sleep, Exercise: Essentials of a Successful and Healthy Lifestyle

When your brain learns to associate the bedroom with relaxation and sleep, the quality of your sleep will inevitably improve. You'll wake up easily and well-rested. 

Other things that you can do to make your bedroom more inviting is to declutter and keep it airy. Make sure you wash your sheets at least once in two weeks. By doing that, you’ll make your bedtime a ritual of relaxation and recovery which we all need after a long and stressful day. 

In order to be more successful at what we do, we need to find a balance between work and rest. If you don't, you'll burn out and get sick.



3. Exercise



Our body is our temple, and it’s important to treat it as such. With a healthy diet, we provide it with vitamins and minerals necessary for high energy levels. 


Getting a good night sleep will ensure the recovery, and physical activity will make your body strong. Depending on your time and preferences, choose the activity that best suits your needs. Whether it’s walking, yoga, or going to the gym, make it a habit to exercise at least half an hour a day. 

Benefits of physical activity on our health are numerous. By increasing your blood flow, all the cells in the body will receive a dose of fresh oxygen. The blood pressure and the levels of bad cholesterol go down, while at the same time levels of serotonin go up.

This hormone, Serotonin, also known as the hormone of happiness, is responsible for the feel-good sensations after a workout.

Exercising regularly will strengthen your muscles, and leave you looking and feeling strong. It's also a fantastic way to deal with stress and reduce tension in your muscles. 

Another great way to keep productivity high is office workout. If you spend your working hours sitting at the computer, stand up and move every 30 minutes. Go for a quick walk around the office if you can’t leave the building. Simple stretching will do wonders when it comes to fighting stress and tension in your lower back or neck. Physical activity efficiently battles all those obstacles that make success hard to achieve.
Food, Sleep, Exercise: Essentials of a Successful and Healthy Lifestyle
Food, Sleep, Exercise: Essentials of a Successful and Healthy Lifestyle

In order to be successful in any business, aside from taking care of your company, you primarily need to take care of yourself. 

Although it may seem challenging in the whirlwind of obligations, deadlines, and stressful meetings, learning how to care for yourself will reflect on your performances at work, too. 

There’s no big mystery behind it. All you need to do is to work on your diet, sleeping schedule, and workout routine. Make them a priority on your “to-do” lists, and the rewards will be amazing. 

You’ll start to feel more energized, stronger, healthier, and more productive. Incorporating these healthy habits into your daily routine will benefit not only your success at work but all the other aspects of your life as well.

So, this was it for today. I hope you have found this post helpful. Have a Good Day! 😇

1 Comments

  1. It is a very nice post Niharika in regard to having a successful healthy lifestyle; in today's time people are just in so much rush that they do not eat well, not sleep for appropriate hours and exercise just goes by. This should not be the way and individuals should take care of the health because diseases are increasing, no one can tell which can caught you. People also eat Shilajit Resin for energizing the body and improving the immunity.

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