Everyone wants to live long, healthy and happy; and while you’re at it, make profit for yourself and loved ones. And while we’re all at our desk working to make ends meet, we must not forget the ‘living long, healthy and happy part’ of the equation. Here are Dr. Andrew D. Huberman’s simple yet sure-fire tips to a healthy and better life that he himself lives and swears by.
1. Getting Sufficient Quality Sleep
Everyone needs to get a sufficient amount of quality sleep. Most people need between 6 and 8 hours. Teenagers, young kids, let them sleep as much as they want. Getting 8 hours of sleep is essential for office workers because it enhances cognitive function, emotional well-being, and physical health.
It improves focus, decision-making, and reduces stress, leading to increased productivity and job satisfaction. In summary, adequate sleep significantly benefits an office worker’s performance and overall quality of life.
2.Exercise and Movement
It is important to get movement, ideally an hour a day of some sort of movement, weightlifting, running, or cycling. Get your heart rate up and breathing up, you’ll live longer, you’ll feel better. Getting regular exercise is crucial for office workers because it helps combat the sedentary nature of their jobs, reducing the risk of health issues like obesity, heart disease, and musculoskeletal problems.
Physical activity also boosts energy levels and cognitive function, improving concentration and productivity. Additionally, exercise releases endorphins, reducing stress and promoting overall mental well-being, making it an essential part of an office worker’s routine.
3. Getting Some Sunlight from the Outside
Get some sunlight in your eyes, ideally in the morning if you wake up before the sun comes out. Flip on bright lights and then get outside once the sun is out. Get as much sunlight as you can.
Going out for sunlight is vital for office workers because exposure to natural light helps regulate the body’s internal clock, promoting a healthy sleep-wake cycle. It also boosts mood and reduces the risk of conditions like seasonal affective disorder (SAD), which can affect those with limited sunlight exposure.
Furthermore, sunlight is a natural source of vitamin D, essential for bone health and overall well-being, making it important for office workers who may spend most of their day indoors.
4. Some Nutrient for Yourself
Try and get 75% to 80% of your food from unprocessed or minimally processed foods. Getting the right nutrition is crucial for office workers because a well-balanced diet provides the energy and nutrients needed for sustained focus and productivity.
The best way to achieve this is by incorporating a variety of whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats into their daily meals. This approach ensures a diverse range of vitamins, minerals, and macronutrients that support overall health, mental clarity, and resilience to the demands of office work.
5. Getting a Social Connection, a Circle of Friends
Do what you can to make the interactions that you have online and in reality with friends and family as healthy as possible. Some people are more introverted, some people are more extroverted. Just all of that, but quality social connection.
It helps reduce feelings of isolation and loneliness, which can lead to stress and mental health issues. Interacting with colleagues and friends fosters a support system, promotes emotional well-being, and can enhance job satisfaction, contributing to overall physical and mental health.
6. Beat the Heat, Stay Hydrated
Lastly, Try and drink enough water, make sure you get enough electrolytes. Dehydration can lead to decreased cognitive function, impaired concentration, and reduced productivity. Proper hydration supports overall physical health by maintaining bodily functions such as temperature regulation and digestion.
Additionally, drinking an adequate amount of water throughout the day can help prevent common issues like headaches and fatigue, ensuring an office worker remains alert and focused on their tasks.
Keeping track and maintaining these 6 things will benefit your mental and physical health, letting you live longer, happier, and healthier. Dr. Huberman guarantees it.