According to the 2017 Profmed Stress Index, most South African professionals listed work (45.45%) and finances (23.07%) as their two main causes of stress. Sadly, 2018 does not show any sign of letting up.

Unfortunately for South Africans, the current economic conditions are set to endure in 2018 as local and global uncertainty continue to thwart the country's economic development. This doesn't bode well for stress levels and has a direct impact on health.

Stress, sometimes called the silent killer, can exacerbate current chronic conditions and make professionals more susceptible to chronic diseases like high blood pressure and diabetes, says Graham Anderson, Chief Executive Officer of Profmed, a leading healthcare scheme for South African professionals.

He adds that managing stress is more important. But how do professionals include healthy habits in high performance environments.

It's about incremental changes and a measured approach to overindulgence, says Anderson. The overindulgence from the festive season may make it slightly more difficult to get into a routine, but by making one new healthy choice a day, the transition to becoming healthier and happier will be more manageable and sustainable.

Simple changes like adding a little extra onto a credit card payment, opting for water instead of coffee, or taking the stairs are all steps that can be taken, he says.

So, what would these changes be Anderson has the following helpful and healthy Top 5s to make sure that the stress 2018 brings won't thwart any healthy intentions:

Top 5 healthy habits to pick up:

• Try jogging or any form of exercise at least twice a week
• Drink water instead of fizzy drinks
• Eat healthy snacks like nuts instead of chips
• Take regular breaks from your desk
• Make regular visits to your doctor for scheduled check-ups

Top 5 healthy foods you should eat more of:

• Fruit (cherries, strawberries)

• Garlic
• Lean beef (mince or steaks)
• Nuts (almonds, walnuts)
• White meat (chicken without the skin and fish)

Top 5 easy exercises to try at home:

• High knees
• Jumping jacks
• Lunges
• Planking
• Squats

Top 5 tips to cope with stress

• Cut down on caffeine
• Try to sleep at least eight hours a night
• Try breathing exercises
• Don?t take your work home with you
• Put your stress into context - is it really worth the stress?

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About Profmed

Profmed is a restricted medical aid scheme that is open to professionals who have obtained a postgraduate qualification. Profmed offers these individuals exclusive yet affordable medical cover.