5 Tips For Staying Healthy During Your Busy Days
Here are some ways to take care of yourself during your busy work and or travel days:
1. Front-load the day with a healthy breakfast of fiber and protein (e.g., hard-boiled eggs, hot cereal with Greek yogurt, chia seeds and fruit) to enhance alertness.
2. Eat regularly (every three to four hours) and drink water (eight glasses a day) throughout the day to stay hydrated. It’s easy to skip meals, drink lots of coffee (a diuretic), and snack on quick “pick-me-ups” during busy days. Simple carbs (sugars, sodas, snack foods) are absorbed into the bloodstream very quickly, causing blood sugars to spike and then drop. The result: mental fatigue and brain fogginess. Whole grains, fibers, proteins, unsaturated fats (nuts, seeds), and superfoods will keep you energized all day long.
3. Practice mindfulness meditation throughout the day. We all operate on autopilot — “doing busy” and feeling the stresses 
associated with never-ending to-do lists, multitasking, problem-solving, thinking, worrying, and planning. Mindfulness is all about being fully present and alive in the moment by paying attention to the body and how it responds to stress. When faced with a stressful situation, hit the pause button, take some deep breaths, and respond thoughtfully rather than reacting impulsively.
associated with never-ending to-do lists, multitasking, problem-solving, thinking, worrying, and planning. Mindfulness is all about being fully present and alive in the moment by paying attention to the body and how it responds to stress. When faced with a stressful situation, hit the pause button, take some deep breaths, and respond thoughtfully rather than reacting impulsively.
4. Wear comfortable footwear. Wear a step-tracker and you will see that you can easily accumulate more than 10,000 steps in a day. Walking in heels during the workday can wreak havoc on the body. Try flat shoes or wedges, or bring a change of shoes to vary your footwear. 5. End the day with a stretch and relaxation practice. Use a towel to stretch stiff calves and hamstrings. Download some apps to practice yoga and meditation to help relax your body and mind. This will help you fall asleep more easily, so you are well rested for the next day.
Bio: Kim Bercovitz, Ph.D. – “Dr. Kim” is President and Chief Exercise Officer of X bytes, a wellness company that creates video fitness micro-breaks, wellness lounges and programs for conferences and workplaces to keep participants alert and energized. Trained in mindfulness based stress reduction, Dr. Kim has a Ph.D. in Behavioral Science & Health and a M.S. in Exercise/Health Studies. She was an adjunct professor in public health at the University of Toronto and York University, research scientist at Toronto teaching hospitals, and a National Cancer Institute of Canada postdoctoral fellow.
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