In today’s fast-paced world, executives often face immense pressure to deliver results. Long hours, intense workloads, and the constant need to make critical decisions can take a toll on both physical and mental well-being. However, science has shown that by prioritising fitness and nutrition, executives can significantly enhance their performance and achieve greater success.
The Importance of Sleep
Sleep is often overlooked but plays a crucial role in executive performance. During sleep, the brain repairs itself, consolidates memories, and regulates hormones. Without adequate sleep, tasks can take twice as long and research shows that after just one night of poor sleep, decision making is impaired, leading to snap judgements and risk taking behaviour. In fact, Judges in the US were found to dole out more guilty verdicts and harsher sentences the day after the clocks went back and they had one less hour of sleep. Keep this in mind next time you head into important business negotiations! Adequate sleep is essential for maintaining focus, concentration, and decision-making abilities.
Tips for a Restful Night’s Sleep:
Keep regular bedtimes and wake up at the same time each morning and maintain good sleep hygiene to improve quality and quantity. This involves avoiding blue lights from screens, spot lights and energy saving bulbs a few hours before bed as this wavelength of light is similar to the morning sunshine and signals the brain to stay awake.
Optimise your sleep environment by ensuring your bedroom is dark, quiet, and cool and use a eye mask if needed. Also limit caffeine after noon and cut out alcohol as these substances can interfere with sleep quality.
The Role of Nutrition to Sharpen Cognitive Function
Executive positions often require quick thinking, creativity, and strategic planning, all of which are heavily reliant on cognitive function. A balanced and nutritious diet provides the fuel your body needs to perform at its best. Essential nutrients support brain function, energy levels, and overall well-being.
The human brain consists of 80% water, compared to the body which is only 60% water. Water is involved in every single chemical reaction in the brain so staying hydrated is key to brain health as well as keeping the mind sharp. Even a 3-4% decrease in water will immediately affect the brain’s electrolyte balance leading to fatigue, brain fog, headaches and mood swings. Brain cells require a balance of water, minerals and salts (electrolytes). Approximately 2 litres a day seems to be ideal for most people. More for those very active or very sweaty.
Another main component of the brain is omega 3 fatty acids. These form the membrane around the nerve cells, aiding in efficient firing. Omega-3 fatty acids belong to the polyunsaturated fat family and are deemed as essential because they are necessary for health but our bodies can’t produce them independently. They are not stored and used for energy, instead they play important roles in numerous bodily functions, including inflammation, heart health and brain function. A mere 170 grams of wild Alaskan salmon packs a robust 4 grams of omega-3. If you fancy something a little more glamorous then a teaspoon of caviar will provide a whole gram of the good stuff! A more cost effect solution would be small oily fish such as sardines, mackerel and anchovies.
Other key nutrients for brain health include the B vitamins. In particular folate, found in dark green leafy vegetables, asparagus, broccoli, brussel sprouts and avocados. Plant-based proteins like beans, peas and lentils deliver folate, too. For vitamin B12, though, you will need to look to your animal proteins like salmon, sardines, tuna and beef or look to fortified sources like nutritional yeast. Antioxidants, such as vitamins A, C and E are also crucial. Vitamin C can be found in numerous fruits and vegetables. Vitamin A in its various forms can be derived from animal products, such a liver or from orange vegetables like carrots. Vitamin E is abundant in nuts and seeds.
The Benefits of Exercise
Regular physical activity is the perfect way of managing stress, which is often amplified in high-pressure environments. Exercise starts a biological cascade of events that results in many health benefits, such as protecting against heart disease and diabetes, improving sleep, and lowering blood pressure. It has also been shown to reduce or eliminate depression, anxiety, low self-esteem. High-intensity exercise releases the body’s feel-good chemicals called endorphins; endorphins not only feel great, they boost energy levels and increase productivity for the rest of the day, allowing top executives to approach challenges with a clear, focused mind. Additionally, exercise has been shown to improve attention spans and executive function, which is essential for planning and executing complex tasks effectively.
Incorporating Exercise into a Busy Schedule
It can be difficult to squeeze exercise in to an already busy schedule so find time for short workouts, even brief bouts of exercise can have significant benefits. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Prioritise strength training as building muscle can help boost metabolism and improve overall health. Also incorporate mindfulness and relaxation techniques like yoga and meditation as these can help reduce stress and improve focus.
By prioritising fitness, nutrition, and sleep, executives can optimise their performance, enhance their decision-making abilities, and achieve greater success in their careers. By making small changes to their lifestyle, executives can unlock their full potential and thrive in today’s demanding business environment.
Follow Natalie on instagram @nataliernpt. For further information or to learn about online fitness & nutrition coaching visit http://www.rnpt.co.uk.
About Natalie Shanahan
Natalie Shanahan wasn’t always a fitness and nutrition guru. Leveraging her impressive academic background with a BSc in Genetics and an MSc in Bioinformatics, she spent years as a scientist and lecturer, deep diving into the complexities of genetics and biochemistry. But a passion for well-being led her to a career shift and she started her own fitness and nutrition business with one goal; to empower others.
Natalie has helped optimise the lifestyles of hundreds of people from athletes to the elderly. Her approach is unique; she blends her scientific expertise with a passion for practical application, transforming lives through one-on-one coaching and immersive fitness retreats held around the world. She also co-founded the 10-week “Body and Mind” program (www.bodyandmind.live) alongside Psychologist Dr. Helena Nundy. This program aims to foster long-lasting lifestyle changes and a healthier relationship with food. Together, they empower individuals to break free from restrictive patterns and build sustainable habits.
Natalie also regularly hosts talks and workshops on various aspects of health and wellbeing. Covering a vast spectrum of health topics – from brain health and gut microbiome to sports nutrition, menopause, and sleep – she equips individuals with the scientific know-how to make informed choices. She has also presented in several major corporations, law firms and banks as well as being part of the panel at SpaFest (which is part of Chris Evan’s CarFest event).
Natalie’s mission is clear: to empower you with the science-backed knowledge needed to make informed decisions for a long and healthy life.
