Change Your Behavior, Extend Your Life

Did you know lifestyle changes activate genes to fight cancers? That how you spend your time influences both genetic function and how you function?

In his groundbreaking National Geographic piece, Michael F. Roizin makes an undeniably compelling case for leading a healthy lifestyle. He asserts that 40 percent of premature deaths in the United States are related to lifestyle choices.

You will spend 100,000 of your waking hours, or one-third of your life, at work. Are you spending that time intentionally? Are you taking measures to reduce stress and feel fulfilled on the job? As it turns out, doing so is directly correlated with living longer. I bet I have your attention now. You are about to learn how to self-engineer genetic changes that will prevent disease and lengthen your life. But first, a little background.

The public discourse around work-related stress primarily focuses on job performance and satisfaction. While you cannot discount these factors, if you're like 83% of Americans who still feel stressed at work despite having this knowledge, you probably need more incentive to change. So perhaps the only way to motivate you to make fundamental changes is plunging into the very topic with which you are most uncomfortable: your mortality. The hard truth is, if you don't start moving the needle, you will pay the price sooner than you think. 

Several unhelpful behaviors—poor time management, gossip, micromanagement, prolonged sitting, etc.—in your professional life influence gene function negatively, increasing your chances of developing diseases and a range of health issues, big and small. They include: 

• High blood pressure 
• Heart disease 
• Diabetes 
• Weakened immune system 
• Depression or anxiety 
• Skin problems, such as acne or eczema 
• Menstrual problems 

I’m not advocating for the termination of all stress. It is, after all, a natural side effect of being human. Plus, in the proper doses, you can make acute stress work for you. I’m here to help you reduce chronic stress, the type that gives you the “consistent sense of feeling pressured and overwhelmed over a long period.” 

Here are behaviors you can change to live longer now.  

Energy management

If you find you are consistently in catch-up mode at work, endlessly torpedoed with tasks, then you need to take stock of how you spend your time and what needs to change. Chances are, you feel it is taking a toll on your health. If you’re unsure where to start, consider creating an energy chart—an invaluable tool to map out where you are now and where you want to be. It is especially great for all you visual learners. You may even try creating (1) a life energy chart, (2) a work energy chart, and (3) an integrated life-work energy chart. 

(For detailed instructions on how to make your energy chart, more here.)

Buffers

Take a moment to reflect on the tasks you take on throughout the day. How many of them feel burdensome? How many can you hand off to someone else? For tasks you cannot delegate, create buffers between those demanding tasks. Buffers are a protective barrier for managing multiple daily tasks. They also provide the necessary space to refuel and recharge.

To give you a real scenario of how your health is at stake when buffers are absent, one of my clients had a fainting episode at an after-hours work event from dehydration. He had been so engrossed in tasks from the moment he walked into the office that taking a sip of water never even occurred to him. Don’t wait to find out.  

Find an accountability partner  

Tap into a support system either at work or home. With help from others, you can face your challenges head-on and find a resolution about which you can feel good. While anecdotal, some research shows when we know someone is going to ask the question, “How is it going so far?” we are 50% more likely to follow through. Simply knowing you have a pending report—or confession—of what you’re doing keeps intended changes top-of-mind. Make a concerted effort to find someone at work who can check in once a week to see how you are progressing on your quest to de-stress.  

Sleep 

Americans who get under eight hours sleep report higher stress levels than those who get at least eight hours nightly. Sleep deprivation can increase your risk of heart disease, stroke, diabetes, and arthritis. Make sleep your number one priority and you will be more adept at tackling stress-causing behaviors during your waking hours. For example, write down your worries before you hit the sack to make your bedroom a stress-free zone. Other sedative activities include taking a warm shower in the evening, putting your phone out of sight, and reading a fiction book to tire your eyes and mind. 

Indeed, you may say, “I’ll be miserable in this high-paying job for the next 20 years so I can retire by 40. Then I’ll relax.” But what is the point if life after retirement is riddled with health problems because of the flawed—albeit ambitious—actions you take now? Trust me, the six-figure salary isn’t worth the ultimate sacrifice—your life.

The techniques we’ve discussed will help you shrink your work-related stress and thus help you achieve longevity, happiness, and good health. The ultimate status symbol is life on your terms.