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DESIGNING A LEADERSHIP LIFESTYLE

Your daily approach to the following lifestyle categories - sleep & relaxation, exercise & movement, nutrition, stress, and relationships - has the greatest impact on your well-being, the effectiveness of your leadership, and creating more ease within your day.

One perspective is approaching from a ‘Functional Medicine’ perspective which incorporates a personalized approach aimed at identifying and treating the root cause of symptoms and general health optimization. Personalization includes a holistic examination of lifestyle, stressors, nutrition, hormones and potential imbalances that may be impeding performance, quality of life and/or longevity.

sleep & relaxation

- Sleep in a dark, cool room

- Invest in breathable, organic cotton sheets

- Skip the electronics before bed

- Store your phone and any electronics outside of your bedroom

Get on a regular schedule. Going to sleep and waking at the same time each day creates a rhythm for your body. Avoid a television in your bedroom: Your bedroom should be a quiet, peaceful haven.

Get natural sunlight. Aim for at least 20 minutes of sunshine every day, preferably in the morning, which triggers your brain to release chemicals that regulate sleep cycles. Avoid computers, smart phones, tablets and television one or two hours before bed. You might also try low blue light exposure for about three hours before bed. Low blue spectrum light helps your brain reset for sleep and increase melatonin.

Clear your mind. Turning your mind off before sleep can be challenging. Keep a journal by your bedside and write down your to-do list or ruminations before you go to sleep to clear the stage before bed.

Perform light stretching or yoga before bed. This relaxes your mind and body. Research shows daily yoga can improve sleep significantly.

Use an acupressure mat. This helps stimulate your parasympathetic nervous system and create deep relaxation. Lay on it for about 30 or more minutes before bed. 

Ensure you are getting enough sleep and quality sleep, waking up feeling rested

Avoid screen time 30 minutes before bed, and use blue light-blocking glasses in the evening

For example: body scan meditation, Yoga Nidra meditation (can look up on YouTube and listen) Breathwork, consider trying before getting out of bed in the morning. before going to sleep at night, or while commuting to and from work

Box or square breathing for 3-5 minutes (inhale nose for 4 seconds, hold breath for 4 seconds, exhale breath for 4 seconds, hold breath for 4 seconds, repeat) Calm breath for 3-5 minutes (inhale nose for 4 seconds, exhale nose for 6 seconds, pause for 2 seconds, repeat) Interested in meditation for professionals?

Check out the Ziva program by Emily Fletcher.

exercise & movement

Move everyday

Strength training is a must

nutritioN

Aim to eat whole, unprocessed/organic foods as much as possible

‘Eat the rainbow’ - diversify the colors and foods you consume

Prepare healthy meals and snacks for the week; purchase pre-prepared/portioned snacks to make into meals

Shop the perimeter of the grocery store, utilize nutrition plans and programs to assist with meal and shopping ideas “Real Plans” https://realplans.com/dr-mark-hyman/ IFM (Institute for Functional Medicine food plans) – variable programs available

Consume your food slowly and mindfully

Guidance from a functional medicine provider and/or nutritionist may be helpful depending on gut health and nutritional needs. If interested in working with a provider, check here.

Drink adequate amounts of clean, filtered water, and aim for approximately ½ your body weight in ounces each day

Tabletop filters: AquaTru, Berkey, Clearly Filtered

stress

Keep a gratitude journal

Ask for help

Incorporate daily relaxation techniques throughout your day and before bed