Living and working hard can take its toll on both mind and body, which is why these days it’s more important than ever to ensure you’re taking good care of yourself. Here are three things I believe will ensure you’re doing yourself justice in living a healthy and balanced life.

1. The power of rest

According to Ana Noia, Physiologist in Neurophysiology and Sleep, a good sleep routine will allow you to keep your immune system strong, reduce your stress levels, as well as keep your heart strong and your weight under control.

While you’re sleeping, your body repairs and restores your cells. It will help you to physically and mentally recover energy to cope with what’s coming up tomorrow.

Sleep will also boost your creativity, and your productivity, and will allow your body to recover from intense workdays and workouts.

Young woman sleeping in bed, rest, recovery, sleep, recharge, relaxing
Sleeping can play a massive part in fueling your creativity. ©Westend61/Getty Images

2. The importance of exercise

Regarding our second pillar, the American Psychological Association reports that regular exercise is the key that will trigger the chemical elements in our brains which regulate our stress, anxiety and general mental health:

“Preliminary evidence suggests that physically active people have lower rates of anxiety and depression than sedentary people […] The more sedentary we get, the less efficient our bodies are in responding to stress.”

Woman in green yoga outfit in a yoga studio practicing yoga, healthy, lifestyle, stretching, exercise, fitness
Exercising your body has a profound impact on your mental well-being.

3. The impact of a healthy diet

And of course, the third element is eating right. By following a balanced diet, we will fuel our mind and body to perform well in all the aspects of our life.

According to the English National Health System (NHS), to have a healthy, balanced diet, you should try to:

  • Eat at least five portions of a variety of fruit and vegetables every day
  • Base your meals on higher fibre starchy foods like potatoes, bread, rice or pasta
  • Have some dairy or dairy alternatives (such as soya drinks)
  • Eat beans, pulses, fish, eggs, meat and other protein
  • Choose unsaturated oils and spreads, and eat them in small amounts
  • Drink plenty of fluids (at least 6 to 8 glasses a day)

These three basics (yet often overlooked) aspects will help you enormously when engaging in strenuous physical or mental exercise, whether it’s training for a marathon or boosting your level of life and your efficiency at work: sleep well, exercise almost every day and eat healthily.

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Stay sharp: Don't forget to hydrate and refuel. ©d3sign/Getty Images


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by Jeff 16.02.2021
Nice article but as one of the many shift workers 12hr days and 12hr nights always struggle with the proper sleep pattern. Also being up at 4 and not home till after 6 tend to use working days as rest days which is not ideal. Any specific help would be gratefully received cheers
by Adrian Jeff 18.02.2021
Thanks for your words Jeff. I get your point it is difficult to find a sleep pattern. I'd recommend you to take 10 or 15 minutes long relaxation routines before go to sleep. You can find many different types on app like Down Yoga, Calm, Headspace or Breethe. Hopefully this will work. Cheers!!
by Vinny Jeff 23.02.2021
Hi Jeff - there's some amazing, current research on sleep and how to make the most of your particular situation. Dr Huberman from the Huberman labs podcasts talks about practical techniques to help people on shifts. Light quality into our eyes at key parts of the day sets the release of important functions within our brains and body like the timing of melatonin. Check out Dr Huberman's content and the amazing book 'Why We Sleep' by Dr Walker. I'm starting to realise that it's the single most important part of this framework of health!
by faraz ahmad 16.02.2021
I have read this article and found it informative for me.
by Tari April Lian Dini 23.02.2021
Individuals who have a strong
commitment to doing task, willingness to
work hard, quick learner and
independent. Able to build good
relationships, and maintain good
teamwork. Having experience in the field
of administrative systems, human
resource management, and supervision.
by Adrian Tari April Lian Dini 23.02.2021
100% agree Tari. Commitment in following an active and healthy lifestyle makes you better in the rest of the areas in life, work included. Discipline in sports leaves you to discipline in life. Thanks for your comment!