Embracing Nourishing Resolutions for a Healthier Lifestyle in 2024

Dr. Dhatchana Moorthy – Director – EinNext Biosciences

As employees of a leading AI/ML service provider, maintaining a healthy lifestyle is crucial given the inherent challenges of a sedentary work environment and the mental stress associated with project deliverables. To address these issues, it’s essential for employees to focus on key factors that contribute to overall well-being:

Nutrition:

• Focus on a balanced diet with a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Practice portion control to maintain a healthy weight.
• Stay hydrated by drinking adequate amount of water.
• Avoid processed and junk foods, sugary beverages, excessive caffeine, deep-fried and trans-fat-rich foods, and late-night heavy meals.

Physical Activity:

• Engage in regular exercise to promote cardiovascular health, strength, and flexibility
• Strive for a minimum of 150 minutes of moderate-intensity aerobic activity per week, complemented by muscle-strengthening activities.
• Prioritize short breaks for stretches, incorporate the use of stairs, take lunchtime walks, and
  integrate desk exercises into your routine.
• Utilize fitness apps and maintain consistent daily activity for long-term health.

Sleep:

• Maintain a consistent sleep schedule, ensuring 7-9 hours of quality sleep per night to support physical and mental health.
• Create a calming bedtime routine, and limit screen time before sleep.
• Stay physically active during the day, avoid heavy meals before bedtime, and seek professional help
  if sleep issues persist.

Stress Management:

• Practice stress-reducing techniques such as deep breathing, meditation, yoga.
• Establish work-life healthy boundaries and engage in physical activity and prioritize time for relaxation and leisure activities.
• Practice mindfulness, set realistic goals, delegate tasks when necessary, and take breaks to manage
  stress.

Mental Health:

• Take regular breaks, communicate openly, and set achievable goals to support mental
  health.
• Prioritize mental health by seeking support when needed.
• Foster positive relationships and communication.

Avoidance of Harmful Substances:

• Avoid tobacco, illicit drugs, unnecessary medications and excessive alcohol consumption.
• Choose water over sugary drinks, opt for healthy snacks,

Regular Health Check-ups:

• Schedule regular check-ups with healthcare professionals for preventive care and early
  detection of potential health issues.

Social Connection:

• Cultivate a strong social support network.
• Foster positive relationships with friends, family, and community.

Continuous Learning and Growth:

• Embrace a mindset of lifelong learning and personal development.
• Set goals and strive for continuous improvement in various aspects of life.

It is vital to acknowledge the interconnected nature of these lifestyle factors, understanding that a balanced combination is paramount for achieving genuine overall health. As we embark on the new year, let’s commit to adopting the key factors mentioned above, thereby cultivating a healthier and more joyful work environment at EinNel.