Dr Tara Swart is a neuroscientist and leadership coach with a unique angle on what it takes to be a good leader and experience success in the workplace.

Her aim is to teach people why optimal brain functionality is important ina leader. Explaining that is strengthens yourdecision-making and improves yourperformance at work. She says that improving the quality of your lifestyle can help youto enhance your leadership abilities and excel in your field.

Poor sleep, lack of exercise, stress and poor nutrition can all contribute to poor mental function. This reduces your ability to perform at work and present good leadership qualities.

Dr Tara Swart breaks down the key aspects to a healthy lifestyle that supports good leadership:

98-99% of brains need to sleep for 7-9 hours per night, as this allows the glymphatic system to be cleansed of neurotoxins, she explains. Sleep is a forcible flushing of neurotoxins, this is important as, overtime, a build up can cause neurological disorders. Poor sleep can also result in fatigue and make it more difficult to manage ones emotions.

A good nights rest resets the brain and allows you approach your day with a sharp, clear mind.

If you are under stress, eat every two hours for optimal brain function. Your brain cant store glucose and so it is important to keep replenishing your stores, Dr Swart explains. This will help you to maintain your focus and ensures a productivity boost. It also ensures that your brain is well fed for any of the decisions it may need to make.

She adds that if you have the space to develop your mental resilience, then it can be useful to practice intermittent fasting as it teaches your brain that you can manage small amounts of physical stress, because you are in control of your recovery.

She adds, You should also avoid eating too close to bedtime as this disrupts sleep.

Dr Swart suggests a diet high in salmon, avocado, eggs, nuts, and healthy oils. Preferably it should contain reduced amounts of smoked foods, red meats, alcohol, caffeine and processed foods. It also crucial to stay hydrated.

I recommend 10 000 steps a day and 150 minutes of aerobic exercise a week, she shares.

It is important to engage in aerobic exercise as this assists in oxygenating the brain, which is vital for healthy functionality. It is also important to participate in activities that require different levels of co-ordination, such as Ping-Pong, and that include a social element, she explains.

Exercise also boosts your energy levels and your mood. Allowing you to present more positivity and develop the stamina it takes to get more done.

Stress is a physical or psychological load that is too much for your body to bear, Dr Swart explains. It results in high levels of cortisol and affects your quality of thinking and your ability to regulate emotions.

She adds that high cortisol levels erode your immunity, which makes you more susceptible to illness and can result in time off work. They also have a negative impact on sleep, which results in neurotoxic build-up. This causes death in the nerve cells in the brain. Mindfulness practice is very helpful in reducing cortisol levels.

Learning something new in adulthood, such as another language or a musical instrument, improves your neuroplasticity which has been shown to prevent the onset of neurological disease and keep your brain sharp. This improves your focus and decision making ability.

Another good reason to never stop learning.

Link:
5 Ways Neuroscience Can Help You Become A Better Leader - Longevity LIVE