This article was originally published in the Worcester Business Journal of May 23, 2016.
10) Understand your fatigue level. Fatigue is the major cause of illnesses and injuries. It makes you less vigilant. Be aware of the symptoms and sources of your fatigue, such as lack of sleep, a high stress level or a high sugar diet.
9) Increase your deep sleep. The goal is not to increase the number of sleeping hours but to improve the sleep quality. Deep sleep is the constructive phase of sleep for recuperation of the mind-body system. Four hours of deep sleep are sufficient. Avoid caffeine, alcohol, fat and fast sugars before bedtime.
8) Cope with your stress sensitivity. Sometimes, you feel overwhelmed, due to bad stress (fear, anxiety) or overcome with good stress (concentration, creativity). Stress reduction techniques are easy to implement, such as utilizing breathing exercises or visualization.
7) Face up to your stressors. Problems in your daily life can be stressful. The appropriate solution is to deal with them based on their difficulty level.
6) Relax to reach a calm mind. Relaxing benefits health by calming nerves, improving emotional balance and aiding sleep. Listen to quiet music by car or at home.
5) Drink sufficient water. Proper hydration increases energy. Signs of dehydration include achy muscles, fatigue, headaches and dry skin. National Research Council says 12 cups of water daily for men, nine for women.
4) Make food your medicine. Who hasn’t heard Hippocrates’ quote? The main point is to eat various foods to provide sufficient vitamins, minerals and build an immune defense.
3) Strengthen your concentration. We are distracted by our environment; Use this easy 30-second technique: Inhale five seconds and exhale five seconds three times.
2) Prevent with safety guidelines. Each year, more than 2 million workers are injured severely enough on the job that they cannot return to work. Update your safety checklist; practice the procedures established for the job.
1) Don’t feel guilty having small breaks. Resting is part of the successful routine of sports professionals. It allows them to recharge the batteries, avoid injuries and stay focused.