A leader’s health is crucial for a leader’s success and longevity. Poor health habits rob leaders of the energy and presence of mind they need to carry out daily life and work. If you have a history of diabetes, hypertension, heart problems, stroke or other risks, then your health maintenance is doubly important. Leaders are prone to “blind spots”. You’ll engage in personal development in some areas, like emotional intelligence, our making good decisions, or treating employees with respect and empathy. But then you’ll neglect and area of development entirely. General health is a widely overlooked area for top leaders.
A recent survey found that over 50% of C-suite executives eventually succumb to cardiovascular disease. A similar number suffered from bad sleep habits and high stress.[1] Dr. Tyler Cooper, CEO of Cooper Aerobics, says, “We have CEOs who are in horrid shape because they have no work-life balance and are suffering because of it. There is an ‘Aha!’ moment when they recognize they will be better CEOs if they take care of themselves.” Here are four simple things you can do to improve your health, no matter what your underlying circumstances or history might be:[2]
Control food portions. There are dozens of diet and exercise options available to you, and most will help you to improve your health. But if you cringe at the thought of eating Lean Cuisine, giving up your favorite restaurant dish, or hitting the Stairmaster, there’s a simple way to start eating healthy: control your food portions. Eat what you want, but smaller amounts. Consider using the small salad plate at the buffet, or for your main dish, and choose a smaller plate at home for dinner as well. Choose an entré to share with your spouse at a restaurant. Order the small-sized or value-menu meal when you get fast food. Avoid snacking after dinner at night. Not only does eating portions late raise your blood sugar, but it also affects your sleep quality.[3]
Stay hydrated with water. There’s no evidence to suggest that drinking water frequently—say every hour—will improve your health. But there is ample evidence that staying hydrated throughout the day is healthy. Water carries nutrients throughout the body, lubricates joints, helps covert food to energy, moistens oxygen for breathing, and carries waste out of the body. The body loses and needs to replace 2-3 quarts of water daily.[4]
Not staying hydrated can affect your mood, making you feel tired, cranky and irritable. Hydration is also important for thinking clearly. Leaders, when you are dehydrated, your productivity will suffer. Keep a quart of water in your office, or in the refrigerator and drink it throughout the day. Stop at the water fountain in the hall each time you pass by. Remember too if you take medication regularly that extra water is needed by the kidneys to process it.
Reduce screen time. Turning away from your laptop, TV and smartphone allows your brain to slow down and focus on tasks without distraction. Over time, this helps to regulate your emotions and help you organize thoughts and tasks.[5] Purposely turning away from screens also improves your posture, as you tend to bend over or slouch when viewing. And you’ll also experience reduced eye strain, with benefits like fewer headaches, clearer vision and lessening issues with dry and itchy eyes.
Limit screen time by picking specific intervals to check-in online—once in the morning, at a lunch break, etc.—but not constantly. A healthy alternative to screen time is physical activity. When tempted to nurse a social media habit, instead get up and take a lap around the office, or stop outside for a few minutes and walk around the building (or your neighborhood block if working from home). For a sedentary option consider reading a book or magazine or spending time with friends or family.
Get a full nights’ sleep. The pace of modern life often impacts sleeping patterns. There’s ample evidence that consistently getting good sleep helps keep down the risk of heart disease, stroke, obesity and dementia. Sleep helps the brain prepare to think, learn, remember and create. During sleep the brain functions like a kidney, removing waste thoughts from its system. A recent study found that waste toxins throughout the body are also removed twice as fast during sleep, and the body’s immune system increases its function.
It's a myth that you can “catch up” on sleep missed by sleeping in on a day off, for example. Instead choose a regular bedtime and wake up time and stick to it. Th adult needs at least seven full hours, on average, of sleep nightly. Avoid keeping a screen on when trying to fall asleep. Consider sleep aids like a wave sound machine or calming music. Make sure you invest in a good mattress and pillow that support your body, head and neck. Remember, sleep is not to be minimized—it’s a biological and health necessity.
[1] https://www.dmagazine.com/publications/d-ceo/2014/january-february/why-ceos-neglect-their-health/
[2] https://fsph.iupui.edu/doc/10-Tips-Healthy-Lifestyle.pdf
[3] https://www.goodrx.com/well-being/diet-nutrition/late-night-snacks
[4] https://www.hhs.texas.gov/sites/default/files/documents/services/health/texercise/importance-of-hydration.pdf
[5] https://jaimedicalsystems.com/health-benefits-of-reducing-your-screen-time/
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“What did the EKG say?” I asked the nurse. “Oh baby,” she said, “You’re having a heart attack!” This is a true story about being in the right place at the right time.