You have an active lifestyle. Meetings, sales calls and traveling to make deadlines. This is the world of an executive moving up the ladder of success. So, what about your health? All work and neglecting your diet and health will eventually catch up with you.
If the recent COVID-19 pandemic has taught us one thing, it is that black executives must take better care of ourselves. To make it to the next level we not only must work hard but our lifestyle choices must change. Let us look at some the most important items a busy executive should prioritize in order to be a Healthy Black Executive
Food- A recent finding stated that the diets of black people in general is at best poor. It is essential we put the right kinds of foods in our system in order to keep in tip top condition. Keep your calories at the recommended intake. That means for an adult male around 2500 calories and for an adult female 2000.
Strive for a balanced diet of fruits, vegetables, and starches. It is especially important to understand that African Americans tend to be affected by sodium more than other groups of people. Limit the amount of salt you intake. Do not automatically put salt on your food while cooking. If you must, add the salt to taste AFTER you are finished cooking.
Finally, drink at least 8 glasses of water daily. This seems to be the most difficult part of a well-balanced diet. But it is important to stay hydrated, even when you do not feel as though you are thirsty.
Exercise– Most of us have incredibly busy schedules. Work is one thing but balancing it with family life and who has time to fit in exercise? But you must make time to exercise at least 3 or 4 times a week.
Find a time that works best for you. As for me, I am a morning person, so I get up at least an hour and a half before anyone else in the house does. I can get in a 20mile bike ride and be home, take a shower and start my day knowing my exercise for the day is complete.
Amazingly, you will have much more energy throughout the day once you start exercising on a consistent basis. Start off slowly and for those of you who are over the age of 40, get a physical to make sure you are fit enough to begin a workout regime.
Vitamins– The food we eat today is not like the food mom and dad ate back in the day. Many of the vitamins present in today’s foods just are not there, so it is important we supplement those lost vitamins with manmade vitamins.
African Americans have different needs that do European Americans or people with different pigments. Studies have shown because of the melanin in our skin which blocks out the sun, we have lower levels of Vitamin D. We must do all we can to keep our levels in balance. Speak with a nutritionist to see what vitamins are right for you.
Drinks– After a long hard day, if you are like me, the first thing I am thinking about is relaxing with an adult beverage…. or two. Alcohol has a lot of good things going for it, but calories is not one of them. Be conscious of the fact that a glass of wine, beer or Bourbon has tons of calories. This is beside the fact that too much alcohol is a killer on your skin and liver.
Moderation is the key here. Everything you do should be done in moderation and if you must drink adult beverages remember to drink plenty of water along with it.
Sleep- We have all read stories about those Titans of Industry who only slept 4 hours a night. Hogwash. The human body was made to self-regulate. There is a built-in biological mechanism which tells the body, “Self, it’s time to get some sleep.” In most cases we listen to the biological feedback. For those who do not the consequences can be serious.
Get at least 8 hours of sleep Executives. Rome was not built in a day and whatever deadline you must meet; it is not worth you losing your life. The reality is that many people with Heart conditions, high blood pressure and hypertension can be traced back to being out of balance.
All work and no rest or play not only makes Jack a dull boy, it could lead to Jack being on High blood pressure meds or worse. Remember this Executives to be, there is only one YOU. Take care of your most precious asset. It is not what you sell or how much of it you do. Your most precious asset is YOU.