Leadership Wellness Basics In this podcast I will be sharing Leadership Wellness basics. We typically praise the person who is the last to leave the office and who works during weekends and holidays. Often, however, that person is the first to fall in the war of workplace attrition. Leadership demands long hours and great effort, but taking care of ourselves is just as essential as hard work. Go-getters often feel that every minute of every day must be filled with work, but that is just not a healthy way to live. Because more does not always mean better, a leader must learn to draw a hard line in the sand when asked to take on boundless responsibilities. Learning to say “no” is a matter of self-preservation. Here are some basics to consider: Get enough sleep Studies show that the gap between getting just enough sleep and getting too little sleep may affect your health and your mood Sleep loss affects how you think It helps to turn off all electronic devices 1 to 2 hours prior to going to bed Stick to whole foods whenever possible instead of packaged processed foods Processed foods are addictive and can be harmful to your health with added salt, sugar, and unhealthy oils processed foods are addictive Whole foods are foods that are left in their natural form, or as close to its natural form as possible Easy way to start: increase the amount of fruits and vegetables in your daily diet Drink water The human brain is made up of approximately 75% water, so it is no surprise that dehydration has a dramatic effect on brain health Dehydration impacts: mental fatigue, mood changes, premature aging Benefits: supports healthy brain cells, improves blood flow and oxygen to the brain, helps balance mood Generally accepted that you need to consume at least sixty-four ounces of water a day Exercise Exercise changes the brain in ways that protect memory and thinking skills Indirectly, exercise improves mood and sleep, and reduces stress and anxiety Start with a few minutes a day, and increase the amount you exercise by five or 10 minutes every week until you reach your goal Breathe To effectively combat stress, we need to activate the body’s natural relaxation response The relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress (e.g., decreases in heart rate, blood pressure, rate of breathing, and muscle tension) Breathing exercises like how I start off all of my podcasts What is one thing you can do right now to take care of you?