As professionals, we’re under pressure to prove ourselves in the workplace and keep things running with digital precision at home. We may be dropping off children at preschool, rushing to a day of responsibilities and pressures at the office, then picking up kids and groceries, preparing dinner, doing laundry in the evening, and, oh, yes, finally, maybe—getting a few hours of sleep.

This schedule doesn’t leave room for self-care and, over time, will take its toll on our health. To be there for others—be they family, friends, or colleagues—we need, first and foremost, to be there for ourselves. Our health must be non-negotiable. Below are a few ways to make sure it is.

1. It’s Bedtime

Sleep is not just downtime. It is necessary for our bodies to restore and replenish. During sleep, the brain forms new pathways to assist memory. The heart and vascular system get a much-needed break when blood-pumping and heart rate slows down. The sleeping body also produces cytokines, which help our immune systems fight infections and chronic inflammation. And studies show that lack of sleep—fewer than six hours a night—hurts women more than it does men. Without enough sleep, our bodies are forced to produce adrenaline and stress hormones to keep us awake. When blood pressure and heart rate don’t slow down, the heart suffers.

2. Get Physical

Exercise is essential for the heart, so be sure to find time for 30 minutes of moderate-intensity exercise. Walking at a decent pace counts. According to the Centers for Disease Control and Prevention, fewer than half of all adults meet the minimum standard for exercise – just 2 ½ hours a week of moderate aerobic exercise like walking or 75 minutes of vigorous exercise like jogging. If you are overweight, try for 60 to 90 minutes of exercise a day.

3. Visit Your Doctor

Get regular health screenings to catch risks early and prevent future problems. Make sure to schedule a complete annual physical, including bloodwork and lab tests (see your OB-GYN regularly, too: if things are normal, the medical recommendation is once every year). Follow your doctor’s recommendations.

4. Toast Your Health with a Glass (and/or a Carrot)!

A glass of wine—especially red with its heart-healthy antioxidants—can benefit your heart as well as help you relax. Eat lots of fruits and vegetables—four to five cups a day—for better health.

Remember to stop in to Nanoosh for a wonderful green salad and treat yourself to something delightfully healthy. And if you’re struggling to find the time to cook a healthy meal for your family, Nanoosh has plenty of fresh and delicious catering packages that will please everyone.

Choose from a variety of powerfood buffets, satisfying hummus plates, organic salads, sandwiches, and wraps—all served with tasty sauces that make your plate unique! Check out the family meal option on our catering menu, and let us create the ideal meal for you.