As a small business owner, you spend long hours juggling the necessary tasks to keep your business running. While that dedication can be great for your company, it can harm your health. Stress, poor diet and fatigue are common issues entrepreneurs face, but taking the time to make metabolism-boosting life changes can also benefit your business.

Your metabolism is the process by which your body transforms food and drink into energy. Increasing your metabolic rate can be an effective way to burn calories and lose weight. It can also give you more energy and focus throughout the day, helping you stay productive and improving your body’s ability to manage stress.

Give your metabolism — and your small business — a boost with these health tips:

• Exercise more often – Regular exercise can boost metabolism for up to 48 hours after your workout as your body continues to burn energy. The Centers for Disease Control and Prevention recommends that adults get 150 minutes — approximately two and a half hours’ worth — of moderate-intensity physical activity and two days of muscle strengthening per week; this can seem like a lot, but you don’t have to do it all at once. Aim for at least 30 minutes of exercise each day and focus on activities that increase your heart rate, such as running, cycling or swimming.
• Eat smaller meals more frequently – While limited scientific data suggests eating small meals during the day can boost your metabolism, perhaps its most potent benefit is its ability to help prevent overeating. Eating small meals every few hours can help you manage your portions and maintain healthy blood sugar. Pay attention to your hunger cues and eat nutritionally-valuable meals instead of relying on high-sugar, high-fat snacks commonly found in vending machines to get you through the day. These foods can make you feel jittery or anxious after the initial bump in your blood sugar.
• Manage stress levels – Stress can harm your overall health, leading to feelings of anxiety, restlessness, irritability, sadness or depression. If left unchecked, stress can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes, according to the Mayo Clinic. Explore stress management strategies like exercise, meditation and hobbies to maintain good health and a strong metabolism. See your doctor or a professional counselor if you’re still struggling with stress or your symptoms continue; they can help you identify the source and learn new coping skills.
• Get more sleep – Studies have shown that sleep deprivation commonly leads to metabolic dysregulation, resulting in increased oxidative stress, glucose intolerance — a precursor to diabetes — and insulin resistance, according to the Sleep Foundation. A lack of regular sleep can also increase stress and anxiety, further misaligning your metabolism. Try maintaining a regular sleep schedule and reducing distractions, like phones and televisions, for a better night’s rest.

With simple changes to lifestyle and diet, small business owners can enjoy the benefits of a boosted metabolism that go far beyond weight loss. Improved energy levels, better stress management and an overall healthier lifestyle are just a few of the advantages of boosting your metabolic rate. Always consult your doctor or other healthcare professionals before starting any new wellness routines, including changes in diet or exercise.