1 — Cut Out Sugar
Sugar is the devil, and it’s everywhere. Ever feel sleepy while debugging at 3 PM? That’s the blood sugar rollercoaster. Sugar leads to fatigue, weight gain, and a constant craving for more. Switch to low-glycemic foods like vegetables, meats, nuts, and eggs. Avoid white bread, pasta, and sweet snacks. Cook your food when you can, and cut out fast food. Try different foods—you shouldn’t eat the same thing daily.
2 — Eat Slowly
It takes 25 minutes for your brain to feel full, so take your time. Chew slowly to aid digestion and avoid overeating. Eating fast makes you eat more, but when you slow down, you’ll enjoy your food and eat just what your body needs.
3 — Don’t Eat Lunch at Your Desk
Eating while watching a YouTube video or reading a tutorial at your desk is a bad habit. Step outside, take a walk and get some sunlight. Quit eating lunch at your desk and head to a park instead. You may even discover something new along the way!
4 — Snack Better
Don’t let yourself get too hungry—it’s uncomfortable and distracting. Keep healthier snacks like apples, bananas, or nuts nearby. Avoid sugary snacks that spike your blood sugar. I prefer five or six smaller meals throughout the day rather than three big ones—it’s better for digestion and energy management.
5 — Stay Hydrated
Don’t wait until you’re thirsty to drink water. Keep a bottle with you all day to remind yourself to drink. Replace soda or sugary drinks with water. I even have a macro on my code editor that reminds me to drink water every 20 saves!
6 — Get Enough Sleep
You wouldn’t unplug your phone before it’s fully charged, so why do it with your body? Sleep deprivation harms your ability to think clearly. Prioritize sleep—aim for 8+ hours each night to stay productive and reduce stress. A proper sleep routine helps you wake up refreshed and ready to work.
7 — No Screens Before Bed
Avoid screens two hours before bed. It’s tough, but you’ll be more productive in the morning. Working late at night won’t give you better results because your brain is tired. Go to bed early and wake up naturally with enough sleep, feeling energized instead of groggy.
8 — Sit Correctly
As developers, we spend long hours sitting, which can wreak havoc on our bodies—especially our lower backs. Make sure you sit properly—at 90-degree angles, with a good chair and desk height. Consider using a standing desk for a couple of hours each day to improve posture.
9 — Take Breaks
Take regular breaks throughout the day. Even a 5-minute break to step outside can help refresh your mind and body. Pausing can give you a new perspective on problems and lead to better solutions.
10 — Stay Physically Active
Our bodies aren’t built to sit at a desk all day. Find ways to move! Join a gym close to your workplace, or find other ways to stay active, like cycling to work. Working out reduces stress and boosts productivity. You don’t have to do anything extreme—small changes like taking the stairs or walking more can make a big difference.
Your body is your most important asset—treat it well. Fix small health goals and gradually implement these tips into your daily life. It takes time to form habits, but your long-term health is worth it. After all, you only have one body—take care of it!
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