Wellness in BusinessKyla M. Rieger, LMT, NCTMBFebruary is the American Heart Month, not to mention the month containing the most romantic day of the year, so now is a good time for me to remind you to keep your heart healthy. According to the Centers for Disease Control and Prevention, “heart disease is the leading cause of death for both women and men in the United States.”(1)
No matter what age you are, or how much you already pay attention to your health, I have four easy steps that you can use to improve your current health regimen. All you have to do to increase wellness in your business is to hydrate, move, relax, and eat better. Sounds easy, right? It is. I’ll go into detail now so you know why and how to do these things.
HydrateTypical guidelines for adults are 6 to 7 glasses of water (approximately 2 liters) per day. Almost two-thirds of your body’s weight is water. Water is essential to the metabolic process of breaking down food, it cushions the organs and joints, it is vital to respiration, and it neutralizes the body’s pH balance.(2) Needless to say, if you feel dizzy, nauseous, or sore, drink more water. If there’s anything else wrong with you, drink more water. A good tip is to try to drink a full glass with every meal, and then one in between meals. Just a warning, it is possible to over-hydrate. In January of 2007 there was a woman who died because she took part in a radio contest to see who could drink the most water.(3) My advice to you is just don’t go overboard, and don’t worry. You are more likely to be dehydrated than over-hydrated.
MoveDon’t just sit at your desk all day. Get up, get a drink of water, and try to walk at least 2,000 steps per day. Buying a pedometer helps with this effort. Taking 2,000 steps is the equivalent to walking one mile; a hearty chunk of an exercise routine easy enough to do right in your office.(4)
Cyndi Lee from Yoga Journal gives the following exercise that can be done while sitting at your desk:
“Begin by sitting on the edge of a chair with your feet placed squarely on the floor about hip distance apart. Place your palms flat on your thighs, and feel length in your spine—head balanced over heart, heart balanced over hips. Inhale and exhale evenly for five counts each. Repeat as many times as you'd like.
“Inhale and lift your arms overhead, taking hold of your left wrist with your right hand. On an exhalation, bend to the right. Stay there for three breaths. As you inhale, come back up to vertical and change wrists. Exhale, and bend to the left. Stay there for three breaths. Inhale back up to a tall spine. Exhale, release your arms. Circle your shoulders a few times, rolling them up, back and down… Let your head dangle to open the back of the neck.
“From where you are, begin to fold forward, letting your upper body fall through your thighs. You may be able to reach the floor with your palms flat. Otherwise, try to hold onto your ankles or shins. The idea is to let your head drop lower than your hips—this is an inversion.
“Slowly roll up and find length in your spine. On an exhalation, twist to the right. You can place your left hand on the outside of your right thigh and your right hand on the back of your chair. Check to make sure that your right armpit-chest area is lifted. Remember to include your head in the twist as well. As you look over your right shoulder, move your eyes to the upper right corner of your eyes and then the lower right corner. Repeat this eye exercise two times. Then close your eyes as you untwist back to center. Repeat to the other side. This should take five minutes or less and be quite refreshing.”(5)
I would like to add a seated piriformis stretch to Cyndi’s routine: while still sitting at the edge of your chair, cross the left leg over the right, resting the left ankle on your right knee. With both hands, push gently on the left knee, to feel the stretch in the left buttock. After three breaths, put the left leg down, and switch so that the right ankle is on top of the left knee. Push gently on the right knee, feeling the stretch in the right buttock. Hold for three breaths, and put the right leg down.
RelaxCortisol is a hormone that your body releases when it’s in a state of stress. For most business owners, that’s all of the time. Cortisol increases your risk of heart disease, aids in the accumulation of belly fat, and lowers your immune system, leaving your body vulnerable to an onslaught of assorted diseases. There is good news though: in a state of relaxation, the body releases an opposing hormone called Oxytocin. Oxytocin reduces blood pressure, and increases healthy blood circulation, metabolism, and immunity. So where Cortisol stimulates the “fight or flight” response, Oxytocin relaxes the body with the more desired “rest and digest” response. Therapeutic touch is the best way to switch the body from Cortisol production to the wonderful Oxytocin hormone.(6) Some massage therapists own massage chairs that they can bring to your office to induce productive relaxation at work. I encourage you to consider adding chair massage to increase wellness in your business. Another way to relax the body into Oxytocin production is to focus your respiration into deep, long breaths. Lengthen the exhalations with each breath, and add a pause before going into the next inhalation.(7)
Eat BetterEat out less. Brown bag your lunches, being sure to include the major food groups like dairy, fruits, and veggies. Deeply colored berries, for instance, are high in antioxidants and boost HDL, or good cholesterol, levels.(8) When meeting with clients or business associates over food, choose restaurants that have good salad options, and don’t feel obligated to finish your plate. Please avoid fast food at all costs. If you take nothing else from this speech, I’d like you to consider the number of times you find yourself in line at a drive-thru, and reduce that number. According to the March 2008 issue of Dr. Andrew Weil’s Self Healing magazine, “just one high-fat, high-sugar meal—such as a hamburger, French fries, and soft drink— can inflame tissues, generate free radicals, constrict blood vessels, and raise blood pressure.”(9)
So there you have it: hydrate, move, relax, and eat better. Four simple steps to keep your heart in good shape, and to keep your business free from the worries of who’s going to take over after you kick the bucket. If you like the health tips I’ve mentioned today, and want to learn more ways to stay healthy in general, “8 Weeks to Optimum Health” by Dr. Andrew Weil is a wonderful book that gives you baby steps to build on and start living a better, more healthy life.
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1. Centers for Disease Control and Prevention
http://www.cdc.gov/heartDisease/statistics.htm 2. International Bottled Water Association
http://www.bottledwater.org/public/hydratio_main.htm 3. Associated Press, January 13, 2007, “Woman dies after water-drinking contest”
http://www.msnbc.msn.com/id/16614865/ 4. “Walk 2000 More Steps a Day and Never Gain Another Pound” by Wendy Bumgardner, About.com
http://walking.about.com/cs/pedometers/a/2000steps.htm 5. “Office Yoga Tips” by Cyndi Lee
http://www.yogajournal.com/basics/751 6. “Oxytocin Hormone” by Ray Sahelian, M.D.
http://www.raysahelian.com/oxytocin.html 7. “Breathing for Relaxation” by Claudia Cummins
http://www.yogajournal.com/basics/1468 8. Dr. Andrew Weil’s Self Healing, April 2008, p. 2 “Berries Offer Powerful Heart Benefits”
9. Dr. Andrew Weil’s Self Healing, March 2008, p. 2 “One Meal Can Make a Difference in Your Health”