How to Stay Healthy in Work Environment

October 19th, 2011 healthwiki Health Resources 0

Work-related musculoskeletal disorders (muscle, bone and joint), briefly called MSDs comprise a significant portion of workplace injuries and huge economic and physical burden. These disorders include pain and discomfort, unusual sensations like (burning, tingling and numbness), stiffness, fatigue and muscle weakness, tension headache etc. Sometimes, it becomes so severe that people have to leave their jobs. However, we can avoid or manage the conditions by following simple guideline.

The rapid changes of office design and technology from traditional to modern corporate style makes people inactive resulting in MSDs. Prolonged and repeated bad posture in front of computers during long office hour, in meeting after meeting, surfing the Internet and using laptops are usually the reasons behind it.

Here are some tips to help you prevent office work related MSDs.

-Confirm appropriate height adjustment of chair, table and computer screen in relation to your body, support your back completely and comfortably. Shoulders and wrists should be relaxed during use of keyboard and mouse. Adjust the level of computer screen satisfying your convenience; screen should be one arm length away, allowing sufficient room to move knees and legs under the desk. You can use foot rest to provide support.

-Laptop screens and keyboards cannot be optimally adjusted and consistent use of these for intense work is not recommended.

-Take a break for 5-10 minutes for every 2 to 3 hours spent at a workstation.

-Break up keyboarding tasks by doing other tasks that involve moving around or changing body position.

-Moving the whole forearm and not just the wrist side to side ensure better blood flow to the muscles and prevents fatigue while using mouse.

-Stand when talking on the telephone; remain standing when talking to other staff.

-Telephone should be on non-dominant side and avoid prolong holding the handset between the shoulder and ear to prevent excessive muscular tension in the shoulder and neck.

-Try to avoid intercom inside of office if within easy reach.

-Try to walk and use stairs instead of lift in the office if possible.

-Come and go from office by walking if it is within 1 or half hour distance.

-Avoid eating habits in the desk.

-Practice stretching and relaxation.

Writer: Dolilur Rahman.

Calories in Foods And Calorie Intake Information

October 19th, 2011 marksmith Nutrition Advice 0

The energy that we get from food is usually calculated in the form of “calories”. Food is made up of a number of different nutrients, and each of these nutrients contains a different amount of energy. The basic nutrients are protein, fat, carbohydrates, fiber, minerals, vitamins, and water, in addition to which food also contains other substances such as antioxidants. Not all of these substances contain energy – proteins, fats, carbohydrates, fiber, and a few other substances such as ethanol, polyols, and organic acids do contain energy. However, minerals, vitamins, antioxidants, and of course water do not have any caloric value. Spices and substances such as caffeine also have no caloric value.

A certain amount of energy is needed by all human beings in order to be healthy and function normally, and this means that a certain number of calories must be consumed. In general, it is recommended that men consume 2500 kilocalories (1 kilocalorie is equal to 1000 calories) per day, and women consume 2000 kilocalories per day. These numbers are of course not absolute – every individual is different, and may need more or less calories, depending upon their metabolism, age, and levels of activity, including mental activity.

If your caloric intake is considerably more or less than what it should ideally be, then your health will suffer. Malnutrition and starvation rarely occur in the developed world, but they are not unheard of, and may occur as a result of conditions such as anorexia nervosa or depression, in this situation stress and depression help will be required. On the other hand, an excessive calorie intake is quite common in developed and even developing countries. This can sometimes be due to consumption of the wrong type of food and an excess of certain nutrients, but also an overall calorie consumption that is much higher than it needs to be.

If you are overweight and trying to lose weight, it is important to keep track of the calories you consume. What you consume is important, but you should also keep track of how much you consume. In general, if you are trying to lose weight you need to burn more calories than you consume. Most commercially available, packaged foods today display a variety of nutrition facts, including the calories contained in the food. In addition, there are plenty of books and online resources that provide nutritional information on other foods that do not have packaging and nutrition details. Some websites even offer a calories counter that you can use to conveniently calculate your daily calorie intake.

15 Myths about Chronic Pain

October 19th, 2011 alex Mental Health 0

Sufferers of chronic pain are often bombarded with well meaning friends and relatives offering tons of advice and tips about chronic pain. A great many of these are not true; in fact, you can call them myths. If you suffer from chronic pain, you should deal with the reality and know the actual cause and treatments that are involved, rather than listen to myths.

1. Myth: Your Pain Is Imagined

Pain is a reality. Even if your medical practitioner is not able to accurately diagnose the cause of your pain, your pain is not a product of your imagination. It is as real as you are.

2. Myth: When In Pain, Don’t Exercise

Nothing could be further from the truth. Unless you’ve been ordered by your doctor not to exercise at the risk of muscle injury, please get up and exercise. Lack of exercise will only further compound your condition.

3. Myth: Painkillers Should Be Avoided At All Costs

Your doctor will prescribe only the required strength of painkillers for your condition, with warnings of side effects. Use your judgment when it comes to taking strong painkillers, but know that not all of them are bad.

4. Myth: Back Pain Is Only Because Of A Slipped Disc

Slipped or herniated disks are responsible for only 1 to 3 percent of low back pain occurrences. Other causes for back pain include muscular injury, spinal injuries such as lumbar fracture and so on.

5. Myth: Taking Short Acting Pain Killers Instead Of Long Acting Ones Is Less Harmful

Chronic pain cannot be managed with a short acting pain killer here and there, just because you want to avoid drugs. Your doctor will perhaps give you long acting pain killers for the chronic pain along with short acting pain killers for the breakthrough pain.

6. Myth: It’s Necessary To Do An MRI To Diagnose Back Pain

MRIs are excellent when it comes to locating the exact source of pain. However, your physician is likely to try some basic diagnosis and treatments before recommending an MRI. You’ll need an MRI if you are to undergo a lumbar puncture, or surgery of the neck and back.

7. Myth: Surgery Is Unavoidable If There’s Back Pain

Back pain could be from myriad reasons, ranging from a slipped disk at the worst to strained muscles. Surgery is not the one-size-fits-all solution that people think it is. Surgery is unavoidable in certain cases such as a herniated disc, but your doctor will inform you either way.

8. Myth: Only Medicine Can Control Pain

As has been proved many times over in recent times, alternate and natural pain relieving techniques are extremely effective, such as yoga, meditation, visualization, acupuncture, tai chi, therapeutic massage and so on.

9. Myth: Back Pain Is Genetic

Pain is not genetic. Pain is as individual as your body is. If your mother suffered debilitating back pain in her life, it does not mean that you will, too. If indeed, your mother did suffer the same way, it’s no more than just a coincidence.

10. Myth: Your Body’s Weight Has No Impact On Back Pain

If underweight, your back is not supported by sufficient musculature and you will suffer pain. If overweight, then the extra weight will compress your spine and squeeze your discs.

11. Myth: Pain Will Be An Unavoidable Constant In Your Life

The truth is, if you’ve got reason to suffer chronic pain such as a cancer or debilitating muscular diseases, you won’t ever be 100% pain free. However, that does not mean that the pain is unavoidable; try natural pain relieving techniques.

12. Myth: Continuous Rest Will Heal Your Pain

Resting continuously will only weaken your muscles and when this happens, your fitness level goes down along with your pain tolerance. Even if you are in great pain, move around now and then, do some stretches and walk if you can.

13. Myth: Your Body Is Hurting And Therefore It Is In Danger

Sometimes, pain indicates ongoing harm, but not always. Sometimes nervous system overreacts, or the body’s natural defense mechanisms haven’t kicked in on time. Fear only increases the perception of pain.

14. Myth: There’s Got To Be A Magic Method To Relive Pain

When it comes to chronic pain, multiple diagnoses are possible. Your pain could be because of mechanical, neurological or chemical reasons. There is no one magic method; you’ll have to try and integrate several therapies to combat the pain.

15. Myth: Only Weak People Complain About Pain

It’s the centuries old belief that being stoic is the only way to deal with pain. In truth, being stoic and ignoring your pain will only make it worse. Consult a doctor and try to find a solution and don’t care about people who judge you weak; they don’t know better.

Alex works for Self hypnosis website where you can instantly download hypnosis Cds for pain management, stress and anxiety.

Ways to Keep Fit This Winter: BSN Cellmass, BSN Syntha-6 and others

October 14th, 2011 healthwiki Beauty 0

Summer has passed and with it our active lifestyles often fly out of the window too. Gone are our shorts and T-shirts, only to be replaced with snug dressing gowns and jumpers. We find ourselves staying indoors more frequently and we are tempted to neglect any commitments to exercise or outdoor activities.

In winter, we often find ourselves unable to keep in shape. However, there are some simple ways we can stay trim over the colder season.

Even though it is winter, set up an exercise routine and stick to it. Since it is getting chillier outside, people don’t usually want to jog outside at six in the morning. Instead try indoor activities, such as going to the gym or an indoor swimming pool, which are heated and welcoming during the cold months.

Find yourself a sensible diet. At Christmas you can relax and indulge a little but try and not make this your standard diet for the whole of winter! Make sure you are getting plenty of protein, fruit, vegetables and good sources of carbohydrates, such as whole grains. Avoid foods that are high in fat or sugar and drink plenty of water.
If you are going to the gym or working out, then it is necessary for you provide your body with enough fuel for energy, muscle gain and repair.

BSN Syntha-6 is ultra-premium lean muscle protein powder. It will provide your body with the level of protein it needs for fuel, healing and repair.

Use BSN Cellmass after training to add lean muscle gain and repair. After training, your muscles will be damaged and need healing. A supplement will give your body the help it needs.

Just because winter has arrived, it doesn’t mean you can’t stay in shape. Beat the winter blues and keep yourself trim with some small changes that will go a long way over winter.