SME business owners or entrepreneurs... How is your health in 2026? Consider these 7 alternatives for improving it

If your business or venture is thriving, congratulations on this great achievement! It's a reflection of your dedication and perseverance.

 And in terms of your current health, where do you find yourself?

 Do you know if you are in an optimal or a minimum desirable level of health to meet the demands of the business environment? It's well known that if there's a permanent variable in the workplace, it's change. 

 Even after careful planning, situations arise that require modifications or adjustments to which the company must adapt for optimal organizational functioning, given that on multiple occasions these changes occur suddenly and rapidly, causing stress for individuals. Simply recall the COVID-19 pandemic, which wreaked havoc on businesses (regardless of size or industry).

 No one was prepared to face its impact and devastating consequences, affecting the health of the general population, as well as that of business owners who were forced to make drastic decisions.

So it's worth remembering that good health is always a magnificent ally against stress and, at the same time, it is essential for your business to remain successful in the market. Therefore, it's crucial to work under as little stress as possible, since it's one of the main factors that harm your health.

We must acknowledge that today we live at an accelerated pace and in immediacy, and because of it we face stressful situations in daily life and a variety of inconveniences inherent to the nature of the business we interact with on a daily basis, and that as time passes (days, months, years), they might even become normalized and are even seen as an inherent part of the business and of life, without thinking about the harm they cause; that is why it is essential to adopt alternatives that are within our reach to reduce stress and help us improve our health.

  To better understand what stress is and why it's so important to pay attention to its impact on human health, there are two types of stress:

 

1) Eustress: This is considered a positive kind of stress, acting as a motivator in the face of challenges we experience, whether they be personal, familial, business-related, or from any other area of our lives. 

 Eustress propels us toward a favorable situation, but even though it is in our interest, achieving it can still cause stress. While the level of stress can vary from person to person, some examples of experiences under eustress include planning a trip, getting a new job with higher income, getting married, receiving a promotion or raise at work, introducing a new product or service to the market, or expanding a business to another country. As such, it is a type of stress that fosters creativity in facing or solving a challenge or goal, making us more productive and allowing us to focus on business objectives.

2) Distress: This presents itself as a heavy burden that causes physical and mental discomfort. When a stressful situation persists distress can intensify, even leading to burnout when the experienced stress is excessive, like when at work. 

 Identifying the type of distress you are living with will help you understand the magnitude of its consequences and guide your decisions on how to react, as it can be classified into one of the following two forms:

 a) Acute distress , which is experienced temporarily, and

b) Chronic distress, which can extend over time

 However, with either type, distress arises in response to negative events or occurrences, so its frequency and intensity will determine the degree to which it will impact our mood, our mind, and our overall health. 

 Distress occurs in cases such as the following: an illness that forces us to take time off work or permanently, a difficult economic downturn, a drop in sales, limited financial resources to acquire technology for the company or to expand into new markets, perceiving that our business  venture presents a challenge due to a lack of knowledge of the target market or a lack of funds, very high costs in the production of goods and/or the provision of services, among others, which can easily lead to distress and often without us realizing it, significantly undermining our health.

 You're probably getting better at solving your company's problems thanks to experience, but we have to accept that it creates a continuous cycle of stress that disrupts your health, causing tension, constant worry, bad moods, and even physical discomfort such as headaches, gastritis, shortness of breath, anxiety, tachycardia, depression, despair, irritability, insomnia, tiredness or chronic fatigue, withdrawal from family and friends, and poor decision-making, just to mention some of the most common consequences of stress. Do you identify with any of these effects?

 You may not perceive it clearly, but these situations as a business owner or entrepreneur can gradually and progressively make you sick, until you have serious health issues that impact your daily activities.

 Given the reality of this and all the daily challenges in the workplace, it is convenient to know about diverse alternatives that will not only benefit your company, but also yourself by modifying the stress you may experience due to the different factors in your work environment.

 Review the different alternatives and see which aspects or activities of your work you could eliminate, reduce, modify, or even delegate; give yourself the opportunity to try those changes that align with your needs, interests, as well as your personal and work time, so that they contribute to reducing the level of stress you experience that is impacting your health.

 Consider their usefulness and adapt them into your daily life as new habits; you'll notice how you manage to focus on what's important and not what's urgent, you'll lower your stress, feel more assertive, more creative, and above all, you'll obtain more satisfying results that will translate into a more plentiful and enjoyable health degree; so let's get to them:

 

1. Before getting ready for work, start your day with deep breathing exercises or a guided meditation (preferably before getting up or while comfortably seated in your room). Breathe through your nose for 4 seconds, hold it for 2 seconds, and exhale through your nose for 6 seconds. 

 Focus your attention on each breath, enjoying every inhalation and concentrating on it. This will activate your parasympathetic nervous system, which promotes calmness as you breathe. Become increasingly aware of your breathing; this will permit you to focus on it rather than on the day's problems or tasks, thinking only about your breathing and feeling better each time. As you do this, you will relax and experience the necessary tranquility to start off the day with. 

 Transform this breathing technique into a new habit, as you can do these deep breaths whenever you need them, as it only takes 3 to 5 minutes (or an average of 10 to 11 breaths). Remember, when you feel overwhelmed by positive or negative stress, as we discussed earlier, you'll experience well-being in just a few minutes. So, if you feel overwhelmed by the stress of your activities and commitments, take some time, find a quiet place, and focus solely on your breathing, ignoring your surroundings. In just 3 minutes, you'll realize you can temporarily forget or set aside what's stressing you out. 

 After a few minutes of proper breathing, you'll be able to focus more on the problems or issues you need to resolve because your brain has shifted its attention to your breath, away from uncertainty or difficulties. So, enjoy the air that fills your lungs and returns, replenished with energy.

As Dr. Rodrigo Arteaga, a surgeon and obstetrician specializing in holistic health, metabolism, and longevity, points out, you can also do these deep breaths approximately 5 times continuously in the morning before starting your activities, always respecting the recommended duration for each inhalation and each exhalation.

Similarly, you can delve deeper into the suggestions of Dr. Daniel López Rosetti, a specialist in Internal Medicine and Cardiology, who indicates that upon waking it is important to drink a glass of room temperature water, be grateful for the day that is beginning, take deep breaths, stretch and move your body once you get up, and if possible, walk a little or go up and down stairs, and finally plan your day or review your plan to carry out, and you will be ready to work because you have relaxed and your brain focuses more clearly on the activities you are going to carry out during your day.

 

 2. When thinking about your health, consider how you would answer questions like the following:

·         How do you eat?

o   Do you eat regularly?

o   How many meals do you eat per day?

o   Do you have snacks between meals?

·         Even if you don't eat between meals, do you have or follow a healthy eating plan that is appropriate for your needs (weight and height) and your current health status?

·         Have you visited a nutritionist or a doctor for a recent evaluation in this regard?

Review your answers honestly. If you answered "yes" to most of them, keep going because you're probably managing stress very well. If most of your answers were "no," give yourself the opportunity to find out how you're doing. 

 Schedule time in your calendar for a blood test and a consultation with a nutritionist. This will give you a clearer understanding of the steps to take based on the results. Approach these appointments with a positive attitude and take preventative measures so you can approach your work with assertiveness and peace of mind once you know your health status.

 Take action if any deficiency or result to be corrected was found according to medical parameters, and find the necessary strength if you have to make adjustments, following the advice of experts facing this situation, and proceed with the necessary changes under the supervision of a nutrition specialist, a doctor and even a psychologist, so that you can plan the modifications that your health requires to have a healthy lifestyle.

 

3. Do you have a specific schedule for eating food in your daily routine?

Alternatively, you can set a specific time to eat your meals regularly. Read the following options and see if any of them suit you; try to stick to the times that best fit your schedule, also considering the importance of balancing the number of hours you spend between meals:

a) At the start of the day you can choose to fast (if that makes you feel better), and later eat food, distributing it in a balanced way; during the day, try not to skip any of the later meals (although it should be clarified that there are people who with a single balanced meal and guided by a nutrition expert can do so, without affecting their health); and if you like, have some healthy snack between meals, if the nutritionist and you agree.

b) Check your schedule if you choose to fast. For example, you could eat at 11:00 am and have dinner (or a snack) at 7:00 pm; or you could fast from 12:00 pm until your first meal, and have your last at 8:00 pm. It's best to regulate your last meal of the day until 6:00 pm, or at the latest 8:00 pm, as increasingly suggested by health experts, without eating large dinners or snacks. This gives your body the opportunity to carry out all the necessary repair processes at night, providing quality time before bed and during sleep for real rest, so you wake up feeling energized and enthusiastic.

c) The important thing to highlight is that in any of the options exemplified above and regardless of the alternative chosen, it should always be the one that best suits your schedule and your dietary needs, taking into account the opinion of health specialists, and you can have snacks in which you can consume pumpkin seeds, nuts, blueberries, almonds, natural Greek yogurt, after consulting your doctor.

 Keep in mind that if you choose any of the alternatives mentioned or the one recommended by the expert nutritionist, you will create a new habit that will gradually lead you to a healthy life.

 

 4. How often do you engage in entertainment and recreational activities during the week or weekend that provide you with relaxation and enjoyment?

Check if you're already doing this regularly or include some activities you enjoy. Try to allocate adequate time to them, as the goal is to balance your work, responsibilities, and relaxation. Choose activities that nourish you and help you recharge for the following days by producing enough endorphins, dopamine, and oxytocin to leave you feeling revitalized. Social activities are always good for mental and emotional health. 

 Consider this: creating support networks reduces stress by up to 40%. So, get together with friends, take walks or hikes outdoors, play a sport, listen to your favorite music, draw, attend a concert now and then, go to the movies or the theater, go dancing, sing, read a good book, or spend time with family, among other recommended activities. If you don't yet have a specific hobby as part of your life, think about what brings you peace, what energizes you, and what makes you happy. Try to balance work and personal life, since the latter is not only made up of the work environment, but also of moments of leisure and recreation that will enrich you as a person and that are so necessary for mental and emotional balance.

 

5. Make daily exercise a part of your life. Do it regularly to reduce the day's accumulated tension. Design a routine that encourages you to move and find the ideal place for you. Put on relaxing music if you like, and decide if you prefer to exercise or play a sport at the end of the workday.

Connect with people who are interested in the same activity, because sharing exercise moments with others and having social or family interaction while you exercise will bring you calm before going to your night's rest.  

 Health specialists recommend dedicating at least 30 minutes a day to walking, either continuously or spread throughout the day or at the end of it; also consider going to a gym, or taking a brisk walk , and in addition to walking or instead of it, swimming, yoga, pilates or strength exercises 2 to 3 times a week are suggested, among other relaxing options.

 

6. Sleep is key. How many hours do you sleep each night? One alternative highlighted by health experts is to sleep a minimum of 7 to 8 hours per night. Psychiatrist Marian Rojas Estapé points out the importance of prioritizing sleep quality, as it preserves physical and mental health. 

 She explains that if you sleep too many hours on the weekend, it's likely because you're not getting enough sleep (8 hours per night) during the week. Therefore, your body suffers, and at the end of the week, it will require more rest. Prioritize sleep and adjust your schedule to ensure you get 8 hours of effective sleep, because a good night's sleep means a good morning. Therefore, it's essential to practice good sleep hygiene for satisfactory sleep, starting with actions such as the following:

 a) Digital detox. Between 1 and 2 hours before going to sleep, stop using your cell phone, TV, tablet or any other device, because the light they emit sends a signal to the brain that it is still daytime, preventing you from finding rest (you can try a 40-minute disconnection period before going to bed); If you don't, your brain remains alert, and the sleep hormone melatonin, which stimulates sleep at night, isn't produced adequately or sufficiently. As a result, sleep won't come, leading to periods of desperation as you toss and turn in bed, unable to fall asleep, as well as periods of insomnia, leaving you tired and drained the next morning. 

 Therefore, it's essential to turn off your devices. Continuing to scroll or keeping the light in your eyes, combined with the endless stream of information received through them, causes distraction, a negative mood, worry, sadness, feelings of inadequacy when comparing yourself to others, as well as anxiety and other discomforts. So, avoid all screens before going to sleep, keeping them away from the bed and nightstand due to the energy they emit, the vibration, and the constant ringing and buzzing sounds from our phones, fueled by the constant need to know what 's coming. to our devices, preventing a restful sleep, so disconnect from digital devices at night and go to sleep!

 b) Prepare your bedroom environment to be conducive to sleep, eliminating all light or keeping it as dark as possible, and ensure that the room is ventilated but not cold, but rather at a warm or cool temperature, so that you have a restful sleep.

 c) Before going to sleep, write down at least three achievements or three pleasant things you experienced during the day; if you prefer you can just remember them, but if you write them down they will be even more firmly fixed in your memory, promoting a state of well-being in your brain and body.

 

 7. Finally, I'd like to share some additional alternatives, that , if you can adapt them to your business, can complement your stability and reduce personal and business stress by promoting better health:

•  Take deep breaths whenever you want or feel you need to; they are a true gift you give yourself and will help you stay calm.

• Whenever possible, try to move away from the office or work area to relax and unwind. You'll find that you'll have a better understanding of what you're experiencing at the company and in your daily environment.
• Create a financial plan that allows you to closely monitor your income and expenses; this will enable you to make smart and beneficial decisions for your business.
• Promoting a positive work environment within the company will help reduce the mental and emotional burden you may feel as a business leader, ultimately leading to a more productive atmosphere.
• It also promotes good health among company employees, training them on health-related topics and offering them nutritional advice from health experts.
• If your company has the financial means, allocate space in the facilities for a hygienic dining area, with a simple design and relaxing colors, and if possible, with basic healthy food service (snacks are fine), where people can socialize and return to work energized rather than sluggish.
• Keep in mind that employees themselves can also manage good organizational health under your leadership, called " Corporate Wellness ".
• Improve your quality of life and boost productivity by establishing a small corporate gym, or by including exercise support within employee benefits, or if feasible, offering memberships to clubs or sports centers. This will ensure you have a healthy workforce, and you can actively participate, making your company healthier over time. This will have a highly favorable return on investment for your well-being as a business owner or entrepreneur, as you involve your employees in your vision of a healthy organization.

 

Go ahead and try the different alternatives, you will soon be convinced that you can live better and with physical, mental and emotional fulfillment... your health will thank you for it.

 And always remember that behind every healthy organization, there is a healthy leader!

 

Author:

 

PhD in Human Development Sciences: Maria Guadalupe Moyano Martinez

Researcher

SME Organizational Consultant