6 Serious Office Health Risks

by Althea Chang
Wednesday, May 19, 2010

Sitting at a desk all day can be hazardous to your health. Back pain, eyestrain and sleep problems can all be results of increasingly sedentary yet stressful work environments.

The number of physically demanding jobs has dropped to less than 10% from 20% in the 1950s, according a study published by economic and social policy researchers at the Urban Institute, meaning the number of jobs that require some exertion were cut in half, leaving more Americans susceptible to desk-job-related health problems.

Here are six office-related maladies and how they can be prevented.

©MGSpiller

Carpal Tunnel Syndrome

Problem: Any motion that is repeated over and over again can cause injury or pain, according to occupational-health-focused Denver Chiropractor Dr. T. Randall Eldridge. But carpal tunnel syndrome isn't just pain or soreness from too much typing. It's the tingling, numbness, itching or even sharp pain caused when a nerve that runs through the forearm is compressed by swollen ligaments and bones in the wrist, according to the National Institutes of Health.

Prevention: Before you're forced to treat carpal tunnel with acupuncture, drugs or even surgery, stretching and other exercises may help release tension in the wrist, the NIH says. And, contrary to what many believe, your wrists shouldn't actually rest on those cushy wrist pads that sit below your keyboard or mouse pad. They should actually be used as a guide for how high your wrists should be, according to occupational therapist to Marji Hajic. Hajic says hands should hover over the wrist rest and it should only be used as a rest in between bouts of typing.

©Yugenro

Lower-Back Pain

Problem: Sitting for hours on end, particularly if you have bad posture, can be devastating to your body over time if you don't get moving on a regular basis. And back pain is actually a major reason for missed work for adults of all ages, according to the Georgetown University Center on an Aging Society.

But bad posture at your desk goes beyond the obvious slouching. Sitting up straight but curving your back too much can be a cause of lower-back pain as well, notes the NIH.

Prevention: Besides being better aware of your posture as you're sitting at your desk, getting regular exercise including abdominal strengthening activities should relieve some of the pressure on your lower back.

Having too fat a wallet in your back pocket can be a bad thing as well. Sitting on a large wallet can put pressure on the sciatic nerve, which can cause sharp back pain, according to UAB Health System in Birmingham, Ala.

Other Joint Problems

Problem: The human body is meant to move, and staying in one position for too long can make joints feel tight. Sitting at a desk especially shortens and tightens the hip flexors, the muscles than help pull your legs toward your body, according to the Yoga Journal. And tight hip flexors can actually contribute to back pain as well since tight hips force the pelvis to tilt forward, compressing the back, Yoga Journal says.

Prevention: Besides getting up from your desk at regular intervals and walking around a bit, the Mayo Clinic recommends a number of stretches that can help loosen up your hips.

©Just A Prairie Boy

Eyestrain

Problem: Office workers who spend hours a day staring at a computer screen might tell you that after a certain amount of time, their vision gets blurry and their eyes generally become more sensitive. Those symptoms (as well as too-watery or too-dry eyes, a headache or a sore neck) could be indications of eyestrain, according to the Mayo Clinic.

Prevention: To prevent eyestrain at your computer, increase your font size so you don't have to squint, suggests Microsoft (NASDAQ: MSFT - News) (though the font on this informative page might cause readers to do just that). You may also want to rest your eyes frequently by looking away from your computer screen and reducing any glare on your monitor, the Mayo Clinic suggests.

Bacteria

Problem: "The desk, in terms of bacteria, is 400 times more dirty than your toilet," University of Arizona microbiologist Dr. Charles Gerba told WebMD (NASDAQ: WBMD -News). "People turn their desks into bacteria cafeterias because they eat at them, but they never clean them. The phone is the dirtiest, the desktop is next, and the mouse and the computer follow."

But bacteria problems at your desk could be more severe than Gerba thinks. Breadcrumbs and other food remnants get can get in between keys on your keyboard, attract rats and lead to unintended exposure to their germs. What's more, many raw and cooked foods need to remain refrigerated, and leaving them out for two hours or more is a food safety no-no.

Prevention: If you frequently eat your lunch at your desk, you may want to make sure you have hand sanitizer and antibacterial wipes to wipe down your work surface daily. That can also protect you from germs sprayed into the air by your coughing and sneezing coworkers.

If your office has a communal kitchen sink with a sponge, the American Dietetic Association suggests using paper towels instead, just to stay safe from bacteria.

The association goes as far as recommending that those who eat in the office bring a refrigerator thermometer and a meat thermometer as well.

©Adikos

Stressful Situations

Problem: Stress can be a problem at work regardless of how physical your day-to-day activities are, but those who do exert themselves on the job can actually use some of their activities to ease their stress. If you're chained to a desk, however, you may be even more likely to have stress-related outbursts.

About one-sixth of workers said anger at work led to property damage, and 2%-3% of workers admit to pushing, slapping or hitting someone at work, according to Reuters.

"With roughly 100 million people in the U.S. work force ... that's as many as 3 million people," Reuters reports.

Additionally, about 22% of U.S. workers say they've been driven to tears because of workplace stress and 9% say that stress has led to physically violent situations, reports RJC Associates, a career development firm.

Prevention: Smaller stressors can be handled with breathing and relaxation techniques at your desk or a break outside of the office, but some conflicts may call for mediation by an unbiased party.

And believe it or not, video games have been suggested as a method for easing workplace stress, according to CareerBuilder.com. With the job market recovering and more companies hiring, however, it's starting to look like new job prospects could be a promising way out of stressful work conditions as well.

http://finance.yahoo.com/career-work/article/109579/serious-office-health-risks?mod=career-worklife_balance

Who is to blame for your belly

5 Sneaky Weight-Loss Saboteurs

Most get-in-shape strategies are doomed before they begin. Here is how to identify (and eliminate) the hidden factors keeping you fat.

Posted by David Zinczenko on Tuesday, May 18, 2010 5:46 PM

When your boss says, "We're not here to assign blame," duck. But when I say you're not entirely to blame for your paunch, you're not off the hook. Nobody is the innocent victim of a drive-thru feeding. In fact, nearly one-third of people—especially men—admit to eating fast food regularly. Breaking the dine-and-dash habit is a start, but there are other sneaky factors—your friends, your family, your mindset—that can sabotage even the best weight-loss efforts. Here are five of the most notorious weight-loss saboteurs, and five simple strategies to overcome them. The time investment is minimal, but the payoff is huge: a stronger, thinner you in just a few short weeks.

Saboteur 1: Your stress

Stress can spike levels of the hormone cortisol, which tells your body to store fat. "Unfortunately, some people appease their anxiety by reaching for fatty foods," says Elissa Epel, Ph.D., an assistant professor of psychiatry at the University of California at San Francisco. Eating boosts insulin levels; combining that with cortisol leads to greater fat deposits. More stress, bigger belly.

Fix your head: Identify the type of stress you're under. Is it temporary, like a bar exam, or more permanent, like your job? Short-term stress will pass. Long-term stress may require a permanent solution, like a new job.

Fix your routine: Make healthy eating effortless. Buy snacks that won't send insulin levels soaring: high-fiber energy bars or single-serving bags of almonds or cashews. Fifteen minutes of explosive activity—hitting a speed bag or jumping rope—can alleviate anxieties after work. "It's about getting the tension out," says Jim Karas, author of The Business Plan for Your Body.Click here for 52 more ways to control and conquer stress.

Saboteur 2: Your significant other

I do not suggest blaming your husband or wife for your belly. This would be (a) wrong and (b) a reasonable defense at his or her trial for taking your head off. But know this: Researchers at the University of Minnesota found that men and women usually gain six to eight pounds during the first two years of marriage. "Once you're married, the need to impress is gone," says Edward Abramson, Ph.D., author of Marriage Made Me Fat. You may go to the gym less often, go out for meals or to parties more frequently, and develop new rituals, such as sitting on the couch with your husband or wife and snacking.

Fix your head: Regain that need to impress. Imagine what that girl (or guy) at the gym thinks of your gut—or what he or she would think if you had abs. As for that snack with your significant other, ask yourself, “Why am I eating? Boredom? Habit?” Better yet, ask him or her to stop bringing binge foods into the house.

Fix your routine: Establish healthful rituals. Instead of Access Hollywood after dinner, take regular walks, or play H-O-R-S-E in the driveway. (P-I-G might work better.) Exercise suppresses appetite. Cool down with Italian ice (120 calories per cup) instead of ice cream (290 calories per cup).

Saboteur 3: Your friends

Buddies can make or break a diet or workout plan, whether it's unconscious scarfing of nachos during the game or the lure of pumping beers instead of iron. Worse, many people will deliberately try to sabotage your diet, just for sport. Want a cookie?

Fix your head: Admit you need support. "Let people know how to help you, and many will," says Beth Kitchin, an assistant professor of nutritional sciences at the University of Alabama at Birmingham.

Fix your routine: Eat a protein bar before meeting friends, so you’ll feel fuller. Drink a glass of water for every glass of beer. And recruit a friend to diet or work out with you. Having someone to answer to is the best enforcement plan, but if you need some extra incentives, check out our list of20 reasons to lose 20 pounds.

Saboteur #4: Your kids

The presence of children in a household increases the likelihood of tempting junk food in the cupboard. Some of it ends up in adult mouths—either directly while snacking or in the form of stray nuggets and fries left over by finicky kids. "I call this 'trolling,'" says Lawrence Schwartz, author of Fat Daddy/Fit Daddy. "If you're prone to troll, the easiest thing to do is to avoid the Happy Meal altogether."

Fix your head: Grow up. Think: The sugary snack that a child will burn off with an hour of fidgeting will haunt you as a fat deposit. Read the nutrition label on any snack before unwrapping it. Realize the importance of setting a good food-and-exercise example.

Fix your routine: Make junk food a once-a-week thing—designate Friday as Twinkie day. Instead of standing on the sidelines to watch your son's game, make fitness a family thing by volunteering to coach, ump, or referee. And when you go out to eat, follow our list of 10 top swaps for weight loss to please your palate without padding your waist.

Saboteur 5: Jimmy Fallon

Cut late-night TV from your daily routine. Not getting enough deep, non-REM sleep inhibits production of growth hormones, which might lead to premature middle-age symptoms—abdominal obesity, reduced muscle mass and strength, and diminished exercise capacity. In short, you become Homer.

Fix your head: "Mentally disengage yourself before you hit the sack," says Karas. Don't plot a staffing re-org before bed.

Fix your routine: Exercise in the morning or afternoon, says Eric Nofzinger, M.D., director of sleep neuroimaging research at the Western Psychiatric Institute. Evening workouts may leave you too stimulated to sleep. Establish a ritual that signals to your body that the day is over 30 minutes before bedtime—turn off the computer, read, stretch, or set the TV volume low.

http://health.msn.com/blogs/get-back-in-shape-post.aspx?post=1757615&GT1=31036

Best ways to have ton of energy

(Health.com) -- If you didn't know better, you might think that all the energy necessary to get through the ups and downs of an average day could be found in a powder, a pill, or a suspiciously small can. If only! But here's the good news: getting -- and, more important, keeping -- your energy level high is a breeze. Just take a look at these expert tips and tricks.

1. To get your first energy boost of the day: Eat a little something

Studies show that breakfast-eaters enjoy more energy and stay in a better mood throughout the day than their breakfast-skipping counterparts. But we're not talking just any breakfast.

"Muffins, granola, and croissants are energy zappers," Los Angeles--based dietitian Ashley Koff, R.D., says. "They're high in sugar, sodium, and less-healthy fats, providing carbs but rarely protein. So you get superhigh in the morning, and two hours later you're picking yourself up off the floor."

Instead, aim for an energy-balancing mix of high-quality carbs, lean protein, and healthy fats --oatmeal with a serving of almonds, an egg white omelet with a slice of avocado and a side of berries, or even last night's leftovers.

2. To have enough zing to get yourself out the door: Fake it

Slap on a smile. Apply some bright lipstick. Wear a crisp, clean outfit instead of sloggy sweats. If you fake energy until you feel it, soon enough your body will catch on, says Jonny Bowden, Ph.D., author of "The 150 Most Effective Ways to Boost Your Energy." "The face you show to the outside world sends a message to the brain," he says. Research suggests that simply smiling, for instance, releases endorphins and boosts serotonin, which actually lead you to feel the emotion you're projecting.

Health.com: 9 secrets to boost your energy

3. To turn your emotions into energy: Spin your situation

If a few hours at work has depleted your good mood, you might find yourself feeling inexplicably exhausted. A bad mood can sap your energy because it keeps your mind busy ruminating, says Kimberly Kingsley, author of "The Energy Cure: How to Recharge Your Life 30 Seconds at a Time."

Substituting thoughts about what you have in your life, as opposed to what's missing, can help reverse the negative spiral. With the first sign of stress or energy drain, Kingsley suggests, ask yourself, "What was I just thinking that's causing me to be in such a funk?" Once you zero in on the problem, replace it with something that's positive and gratitude-centered -- for instance, "I'm grateful that I just had that argument with Sarah. It was a good reminder that I don't allow people to walk all over me." This type of reframe will stop you from wasting a lot of energy, Kingsley says.

4. To find the energy to conquer your to-do list: Change up your daily routine

The same ol' same ol' is more than boring -- it's an energy suck. When you switch things up, the brain's reward chemical, dopamine, is released, which prepares the body for action, says Gregory Berns, M.D, Ph.D., a neuroscientist at Emory University. "The brain is constantly trying to predict the way the world works, so when you encounter something that's novel, it sees an opportunity to learn something new," he explains. Even small changes -- like taking an alternate route to work or making that morning jog an afternoon swim -- can make a difference.

Health.com: 12 surprising sources of caffeine

5. To stay energized during a very long meeting: Sip something cold

Anything over ice is an instant pick-me-up, but staying hydrated can also help prevent brain drain, Kingsley says. Water is an ideal drink, but for an extra boost, make it iced tea. The combo of caffeine and the amino acid theanine stimulates alpha brain waves that are associated with an alert state of mind.

6. To keep going on very little sleep: Get small caffeine hits

Instead of downing one giant to-go cup of coffee, drink 4 to 6 ounces (the amount in a small cup or half a mug) every few hours.

Studies suggest that low doses of caffeine throughout the day are more effective than the traditional übercup first thing in the a.m. Researchers found that shift workers, medical residents, truck drivers, and others who work odd hours not only got a better boost from caffeine when they drank it in small portions, but they also performed better on cognitive tests.

Health.com: The best new ways to boost your metabolism

7. To find the energy to deal with conflict: Stop fibbing to others

Making up stories -- even the tiniest white lies -- takes more energy than simply telling it like it is. "Deceit takes a lot of psychic energy," Bowden says.

When you withhold things or aren't forthcoming, you're constantly thinking about what you're saying and how you're saying it in order to avoid blowing your cover. Of course, you don't want to unload in a harsh way in the name of honesty. Try wrapping the truth in something positive. Instead of telling a co-worker her ideas are lousy, say something like, "You have lots of great suggestions, but I'm not sure this one works."

8. To retain your energy when you're upset: Breathe!

It's normal to get worked up when something rotten happens. But staying worked up is just a waste of energy, and breathing can help you take it down a notch, thus conserving your energy.

Try this "4-7-8 Deep-Breathing Exercise" from integrative-medicine guru Andrew Weil, M.D.: Place the tip of your tongue against the ridge behind your upper teeth and exhale completely through your mouth so that you make a whoosh sound. Then close your mouth and inhale deeply through your nose for a count of 4, hold your breath for 7 counts, then exhale through your mouth for a count of 8; repeat three more times.

Breathing like this -- as opposed to taking shallow breaths, which we tend to do when stressed -- forces more oxygen into your cells, slows your heart rate, lowers blood pressure, and improves circulation, ultimately resulting in an energy boost. The trick is to let the belly expand with each inhale, Weil says. "Over time, this improves many aspects of our physiology."

Health.com: The best energy bars

9. To find the juice to de-clutter your surroundings: Picture a tidy space

Clutter is a great big drag on your energy -- and not just because of all the stuff taking up space. "So much of what ends up as clutter are tasks that we haven't finished or obligations we haven't been able to meet," says professional organizer Emily Wilska, founder of San Francisco--based The Organized Life. "Who wants to be in a space where there are constant reminders of things you should be doing or aspiring to?"

Wilska suggests mind-mapping to get motivated: Clip pictures from magazines and write down snippets or words that describe your goal -- "I want an organized living room so I can invite my girlfriends over for our book club." Then post them on the fridge, the bathroom mirror, or on your computer desktop as a reminder of where you're headed.

10. To get revved to exercise: Create a killer playlist

If it's time for a real workout, but you're dragging, pop in those ear buds. Your favorite tunes are more than just a distraction from all the huffing and puffing -- researchers have found that matching the tempo of a workout to music with a strong, fast beat can increase one's capacity for exercise by 15 percent.

Choose songs with 120 to 140 beats per minute (the norm for most pop and rock songs). "I Gotta Feeling" by the Black Eyed Peas, for instance, clocks in at 128 beats per minute.

11. To avoid an afternoon energy slump: Get moving

The exercise-and-energy equation goes like this: The more active you are, the better your circulation. And the better your circulation, the easier it is for blood to transport oxygen and nutrients (fuel for the cells) to your muscles and brain.

So take a walk. If you can't get outside, a trip around the office or up and down a few flights of stairs will do the trick, says Carol Espel, M.S,. National Senior Director of Group Fitness and Pilates at Equinox Fitness Clubs. A brisk, 10-minute walk is enough to boost your energy level for up to two hours, according to research from California State University.

Health.com: How to sleep easier, avoid midday fatigue

12. To boost your energy (and treat yourself): Enjoy some dark chocolate

Sugar isn't a complete no-no when it comes to energy --you just have to conquer the crash. That cookie with sprinkles will give you the rush you're looking for, but your body will burn the sugar quickly, and soon enough your energy level will take a nosedive.

Dark chocolate, on the other hand, contains the stimulant theobromine, which boosts energy without the jitters that can come from caffeine. Dietitian Ashley Koff's recommendation for a crash-proof treat: choose chocolate with at least 60 percent cacao and eat it with a little protein -- a dab of organic nut butter atop about 1 ounce (3 squares) of chocolate.

13. To remain sharp at the end of the day: Stay hydrated

Where dehydration goes, fatigue follows. But staying hydrated involves more than drinking lots of water. You also need potassium -- the mineral that helps regulate fluid balance in the body, Koff says.

Even mild dehydration can slow metabolism and sap your energy. To stay hydrated, besides drinking water and eating water-based fruits and vegetables throughout the day, aim for at least one serving of a potassium-rich food or drink -- such as avocado, coconut water, banana, white potato -- each day.

http://www.cnn.com/2010/HEALTH/05/29/energy.boosters/index.html?hpt=C2

Unhealthiest Juices in America

Here are the links again about unhealthy juices that we should avoid. Laziness has a price; it's always better to blend your own fruit juice. I should start doing it.

Here is the article from today's yahoo health.

http://health.yahoo.com/experts/eatthis/53268/unhealthiest-juices-in-america/

Unhealthy Juices

Tap water or bottled water?

We're often in dilmma to chose whether to consume tap water or bottled water, and we usually opt for the second one. However, the tap water after passing through some filters may actually be more contaminant-free than the bottled water. They're inexpensive for sure. For details, it's featured in today's yahoo health.

The truth about bottled water

Best filter for the tap water

It has also the links to other websites that I need to read in leisure time:

Eatthis.com

Belly off

Products to avoid

A safe Shampoo:

Avoid using the shampoo containing parabens (suspected hormone disruptor); methyl-, propyl-, butyl-, ethyl-, or isobutylparaben. Use Avalon Organics' line or Jason Lavender Shampoo Hair Strengthening formula.

A safe water bottle:

Bisphenol A (BPA) is a suspected environmental estrogen, one of the possible contents in water bottle may be leached out due to heat, wear and tear. Look for BPA-free models by Klean Kanteen or CamelBak, or stainless steel or glass containers.

A safe soap:

Avoid using liquid soap that contains triclosan (an antimicrobial agent).

A safe lotion:

Look for phthales free lotions, creams and shampoos.

A safe laundry detergent:

Look for biodegradable detergents that use plant- or vegetable-based surfactants, such as coconut surfactant (instead of nonyphenol ethoxylates, NPEs). Use ECOS liquid laundry detergent or Seventh Generation's Natural 2X concentrate Laundry liquid.

A safe sunscreen:

Avoid sunscreen and products containing benzophenone-1, -2, -3, -4; homosalate; octyl methoxycinnamate; and 4-methylbenzylidene camphor. Look from companies: Kiss My Face (paraben-free series) and California baby.

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