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Hello again!
Here comes another installment of the People Skills for Geeks newsletter :-)
Today we're building the foundations for any skill. You can't perform at your best if you're tired, weakened and hungry (or falling into a sugar coma).
On top of that your body co-creates your emotions, so it's extremely difficult to build good relationships with others if we don't take good care of ourselves first.
Here are the top three factors:
Sleep
How happy are you with the amount and quality of sleep you usually get?
According to the review paper "Sleep, Health and Wellness at Work" published in the International Journal of Environmental Research and Public Health the answer to this question can have a massive impact on your wellbeing and cognitive function.
How can you improve your sleeping schedule and environment?
Here are some questions to get you started:
- Can you tweak your schedule to make time for the number of hours of sleep you need to avoid sleep debt and be happy and effective over the long run?
- Can you modify your evening entertainment habits to improve sleep?
- Should you limit coffee and alcohol consumption, so that it doesn't interrupt your sleep?
- Can you improve your bedroom to make it more quiet, dark and well ventilated?
Sleep well!
Exercise
How often do you exercise?
Here's a quote from "Regular exercise changes the brain to improve memory, thinking skills" published on the Harvard Health Blog:
The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.
Indirectly, exercise improves mood and sleep, and reduces stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment.
Intensity does matter, but even a fast walk can get your heart pumping and allow your brain to kick into higher gear.
What form of physical activity can you easily add to your day? Would you be willing to try a vigorous walk after lunch today or tomorrow?
Food
Are you providing the right fuel for your body and mind to work well?
According to another Harvard publication here are the five "Foods linked to better brainpower":
- Green, leafy vegetables
- Fatty fish
- Berries
- Tea and coffee
- Walnuts
How many of them regularly appear in your diet? Can you add at least one this week?
As usual I'd love to hear from you. Just reply to this email and tell me what you think about it or request a topic you'd like to learn about next!
See you soon!
Michał Parkoła
Founder
People Skills for Geeks
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