Sum of your routines define your health

Naval Ravi Kant said “A fit body, a calm mind, a house full of love. These things cannot be bought-they must be earned”

Leaders, especially the hospitality leaders take their health for granted. Bad habits, late night shifts, less sleep, eat party food after restaurant closing, off-day binges and the icing on the cake -stress and anxiety. Until you are taking care of yourself, you will not be able to fight any illness which can happen anytime. The millennial’s are more affected with mental health issues to cope with the pressures of life.  Stop and redefine your health goals. You don’t need to become a fitness model overnight. Start with building habits for a healthy lifestyle.  

COTAH CODE 

Exercise Everyday: Build a moderate exercise schedule at least five days a week. It can be a dumbbell work out , free hand calisthenics , powerlifting , walking or running outdoors. Mix it up and work out with friends with a similar mindset so that they can motivate you to keep at it . Keep an exercise journal.

Meditate or sit in mindfulness: Sit still and focus on your breathing for at least ten minutes if you are a beginner at the same time and preferably at the same place.   It may sound easy but our ‘monkey mind’ gets zillion thoughts only when you don’t want to. Practice mindfulness. 

Bio-Hack Naturally : Bio hacking is a new buzz word to DIY biology . It takes cues from ancient wisdom and modern science for wellbeing. Build habit stacks of bio hacks like morning lime juice in glass of warm water – exercise -Deep breathe- meditate -sun exposure – cold shower and breakfast after twelve to fourteen  hours from last meal- intermittent fasting.

Take Vitamins : If you’re not getting adequate nutrition you should supplement with Vitamin B complex, Vitamin C,  Zinc Vitamin D and E and some adaptogens like Brahmi and Ashwagandha . These help in a long run to build immunity and protect you against illnesses

Sit less: Human were not meant to sit. Our ancestors were on the move constantly in search of food  during the nomadic period and later to grow food in the agriculture era. Nowadays , we sit more than we sleep. Most people get eight hours of sleep. Some exercise for an hour. Then they move around in the house or workplace at a slow pace to go from one point to another. Other than these they sit down to have breakfast . Commute to work sitting in a vehicle. Sit at the office desk for eight hours. Get back home sitting. Eat a sit down dinner with family and sleep. The sedentary lifestyle has led to lifestyle diseases like diabetes and hypertension. People are under the assumption , if they exercise for one hour they are going to be healthy. Unfortunately the body physiology does not work like that . One needs to move a lot more to enjoy well-being and a disease free existence. 

Read the book: The 4-hour Body by Tim Ferris and Superhuman by Dave Asprey and Boundless by Ben Greenfield and Atomic habits by James Clear.