Health & Wellness News

[healthylearn]

Simple steps to a great work day

Do you feel like you can’t concentrate or keep your energy up at work? A few simple fixes can make a huge difference in your energy and concentration levels all day long.

Pack a lunch and snacks the night before. Stay up a few extra minutes to do this at night. Chances are, you’ll be too rushed in the morning.

Skip the screens at night. Light from phones and TVs can keep you from getting quality sleep. Turn off screens two hours before bed to help your body relax and fall asleep.

Set a water alarm. Dehydration can make you feel sluggish. Set a computer alarm that reminds you to drink throughout the day. 

[healthylearn]

Slouching harms your health

Many people sit at a desk for hours each day. And the way you sit can affect your health.

Muscles & bones

Your musculoskeletal system includes your bones, joints and muscles. These parts of the body work together to provide support and stability. They allow you to move around.

The musculoskeletal system has to change and adapt to your life. The type of shoes you wear, how you walk and even how you use devices can affect your musculoskeletal system.

The way you sit at your desk affects this system too. Slouching can cause wear and tear on the spine. This makes it more likely that you will hurt your back. It can also lead to neck or shoulder pain.

Having bad posture at your desk can lower your flexibility. It can make it harder for your joints to move, too. 

Un-learning bad posture

Many people slouch without thinking about it. It becomes a habit. But there are ways to fix it and prevent more injury to your back.

Researchers think that yoga could have positive benefits for posture and health. Some evidence suggests that it could help with hyperkyphosis in older people. Hyperkyphosis is a condition that causes the spine to curve forward, giving a “hunched” appearance.

To be safe, people should talk with their doctor before doing yoga or any exercise program. 

Other ways to improve posture include:

Be aware of your posture. Set alarms or reminders that tell you to sit up straight. 

Think about your posture when you stand and walk. This can carry over to better sitting posture.

Make sure your keyboard and computer are working for you. You shouldn’t be slouching to reach the keyboard or see the screen.

Change positions often. Don’t sit all day with one leg crossed or your feet tucked under your chair.

Get up for breaks. Don’t spend breaks at your desk. Take a walk or gently stretch. Don’t eat at your desk.

Work toward a healthy weight. Extra weight around the belly can weaken abdominal muscles. This can lead to back pain.

Talk to your doctor if you have back, shoulder or neck pain. Ask them about the best exercise options for you or a possible referral to physical therapy. Exercise can help you support your body and boost your overall health, whether you’re sitting or not.

Source: National Institutes of Health

[healthylearn]

4 Tips for lunchtime walking

Sometimes lunchtime is the only time you have to exercise. That’s OK! Walking at lunch can boost your health. Here’s how to succeed:

Keep walking shoes and clothes at work. Then you don’t have to remember them each day.

Ask others to go with you. Having a friend can make walking more fun.

Put it in your calendar. If it’s scheduled, you may be more likely to do it.

Pack a lunch each day. Have healthy food ready to eat when you’re done.

Source: American Heart Association

[healthylearn]

Get up & move after work

If you’re like many people, you may already be sitting for several hours each day at work. And this could be harming your health. Sitting for long periods is linked to health problems and even a shorter life. 

We can’t always control how much we sit at work. But we can take steps toward better health outside of those hours. Here’s what you can do to get moving in your time away from your job.

Your prime time

Been sitting at a desk all day? After work can be a great time to get in some activity. Some people enjoy an exercise class or going to the gym before dinner. 

But if you can’t manage one of these things, don’t give up. Even a short walk is helpful. Go after dinner if you don’t have time before then. Some exercise is always better than not doing any exercise. 

Try using your usual TV or screen time each night to go for a walk or work out to an exercise video. 

Don’t forget lunch

Want to squeeze in more activity? You can also use your lunch break to break up your sitting time. Try taking a walk throughout your building or head outside. 

You don’t have to do all your exercise at once. Breaking up your exercise into 10-minute chunks offers health benefits. Even 10 minutes a day of activity can add two years to your life expectancy. Thirty minutes of activity a day adds four years or more.

Try the same thing with any work break. Even a 15-minute break is long enough to get your body moving.

What if I’m just too tired?

If you find that you are tired every night after work, it may be time to look at your sleep habits. Are you getting seven to eight hours? If not, try to find ways to make sleep a priority.

If you’re getting enough sleep but still feel tired, talk with your doctor. Sleep disorders and certain health issues can cause fatigue. Getting your energy back is an important step toward becoming more physically active.

Source: National Institutes of Health

[healthylearn]

Stay healthy with shift work

For many people, shift work is a great way to get in hours around family commitments. For some people, shift work is simply part of their profession. Nurses, doctors, first responders and many others work shifts because it’s necessary.

When you don’t work a 9 to 5 shift, it can be harder to find time to eat well and exercise. In the middle of the night, most restaurants and stores are closed. You may also feel tired and less motivated to exercise and eat well. But there are some ways to get around these obstacles.

Try these healthy tips if you work a shift schedule:

Stock up on healthy food. When you’re tired, it’s easy to simply reach for convenience foods. Instead, keep your favorite fresh foods on hand at home or work and make them convenient. Washed and cut fruits and vegetables are a great snack anytime. You may also try nuts or seeds, oatmeal and hummus. 

Make meals before your shift. Many times, the only choice during shift work is a vending machine. Try cooking large meals in a crock pot and freezing individual portions.

Avoid large portions. Many people feel tired and sluggish after a large meal. Pack portions that will fill you up without making you feel stuffed. Between meals, choose pre-packed, healthy snacks.

Take a break to eat. Sit down at a table, if possible. Enjoy your food and eat slowly. This can help you avoid overeating or mindless snacking.

Watch the caffeine. Many people need at least six hours or more to process caffeine so they can sleep. If you’re feeling sluggish, try drinking plenty of water instead of coffee or tea.

Move your body when you can. Walk up and down stairs or hallways on breaks. Try stretching at your desk. You can even do some jumping jacks if you don’t have time for anything else. Any kind of physical activity can give you more energy and lift your mood.

Remember that sleep is important. Even if you don’t have a typical work schedule, you can still make sleep a priority. Aim for seven to nine hours per 24-hour period. If you can’t get that much at once, see if you can still get that much by using naps.

Source: National Sleep Foundation

[healthylearn]

Balancing work & caregiving

Many people have to care for a loved one and work outside the home. Doing both of these things can be challenging.

If you’re having trouble with your dual role, you’re not alone. There are some things you can do to help make things easier.

First, try to take care of yourself. Find time for exercise, relaxation or getting out. Self-care is important for caregivers!

Be open with your supervisor

Having a talk with your supervisor may help relieve stress. You can get your challenges out in the open. 

Find out if they have suggestions that could help you. Maybe you have some ideas of how you can get your job done while still meeting your caregiving responsibilities. If so, share them!

Check into policies and programs

Your workplace may have some policies or programs that can help you. Some examples include:

Employee assistance programs. Many employers have resources to help their employees deal with challenges. They may have counseling services or can help you find services in your community.

Flexibility with hours. Depending on your job, you may be able to work different hours. Talk with your supervisor or human resources department if this would work for you.

Family and Medical Leave Act (FMLA). Under FMLA, some employees are able to take up to 12 weeks of unpaid leave to care for a loved one. You have to meet certain qualifications for this, so ask your human resources department about the details. 

Consider other options

Caregiving can be difficult. Some people find that they need to use some caregiving services. These services can be life-changing if you work and need some extra help. You may want to check out:

Local Area Agency on Aging. This organization can help you locate programs and services that can help you. Go to www.acl.gov to learn about U.S. programs for aging people.

Adult day care. These centers can provide social interaction for your loved one while you work. Some of them may also provide meals, personal care and medical care.

Help from others. Some people ask for caregiving help from a neighbor, family member or friend. You may also hire a nurse or home care aide to come in and help when needed.

Source: American Academy of Family Physicians

[healthylearn]

3 “C”s to be your best at work

Every job can be done half-heartedly — or done really well. Doing your best will help you feel satisfied with your job, which is great for your mental health.

Confidence: Be confident in your abilities, especially your ability to go above and beyond at work. Not only is this good for your clients, coworkers and/or customers, but it has an added bonus: you’ll feel great too! 

Connect: Build positive relationships with people at work to help you succeed. If you’re experienced, help others learn from you. If you need guidance, don’t be afraid to ask others for their advice and input.

Communicate: If you see a problem, speak up. Constructive feedback can be done in a way that’s respectful and kind. If you see good things happening, point those out, too. It’s a great way to build morale.

[healthylearn]

Keeping your brain healthy

Brain health is your ability to learn, remember, plan and concentrate on things. Exercise is good for your brain – but it’s a different type of workout. Here are some things to know about boosting your own brain health.

Puzzles are great – but they don’t fight dementia. There is no evidence that crosswords and sudoku puzzles can prevent Alzheimer’s disease. But they’re still great brain exercise, so keep doing them!

Bring out your creative side. Recent studies show that doing a creative art can help improve memory, comprehension and problem-solving abilities as you age. So pick up that musical instrument, paintbrush or whatever is fun and creative for you to do.

Talk to your doctor. If you’re worried about memory loss or brain changes, talk to your doctor. They can help you find out the cause of any brain changes and work toward a solution. For instance, lack of sleep and certain medications can cause changes in mood or memory.

Source: National Institute on Aging

[healthylearn]

Hand washing or sanitizer?

If there’s one habit that’s good for everyone’s health, it’s hand washing. But is hand sanitizer just as good as soap and water? Maybe not. Hand sanitizers:

Do not get rid of all germs.

Don’t work well when hands have dirt or grease on them.

May not remove dangerous chemicals, like pesticides and heavy metals.

Hand washing does all these things — when you use soap and water and scrub for at least 20 seconds.

Use hand sanitizer when you can’t get soap and water. But always choose the sink and soap when you can!

Source: Centers for Disease Control and Prevention 

[healthylearn]

Q & A Blood donation

Every day, people need life-saving blood transfusions. These transfusions are possible because people donate their blood. Despite the need for donated blood, many people are afraid to donate. They may have fears about the process, needles or even their own health. Get the facts about blood donation so you can make an informed decision.

More than 4 million lives are saved each year because of blood donations.

Q: Is blood donation safe?

A: Yes. Each donation uses a new, sterile needle that is thrown away after one use. You may also be given a quick health check to be sure you’re healthy enough to donate. This may include taking your temperature, blood pressure and pulse.

Q: What if I don’t like needles?

A: Many people have a fear of needles. But blood donation is a quick process that can help save up to three lives. Facing your fears can mean the world to another person. Try listening to relaxing music, deep breathing or reading a book during your donation. Drinking fluids before donating will make donation easier and faster. 

Q: Will I faint afterward?

A: Some people feel lightheaded after donating blood. But most people feel fine afterward. If this concerns you, you can have a few extra minutes to sit or lie down. You can also lower the risk of this happening by eating a healthy meal before your donation and drinking at least 16 ounces of water. When you feel well enough, slowly sit up. Blood donation only takes about 1/10th of the blood from your body. Your body replaces this lost blood quickly.

Q: Don’t they only need rare blood types?

A: Sometimes there is a public appeal for certain blood types. But all blood types are needed and valuable. If you don’t know your blood type, you can find out after your donation. 

If you have any health conditions, you can ask your doctor whether blood donation is right for you. 

Source: American Heart Association

[healthylearn]

Build social connections

Humans need social contact. Having good social connections can help you feel better and live a healthier life. These are some ways to meet people and have fun with others.

Join a group or class. Book clubs, wood carving, music and hiking are a few options.

Get involved. Attend a neighborhood clean-up or gardening effort.

Volunteer. A local charity, library or hospital may need your help.

Source: National Institutes of Health

[healthylearn]

Overcoming hoarding disorder

Many people have seen TV shows or articles about hoarding disorder. It’s a very real mental disorder that makes it hard for people to throw anything away. 

What is hoarding?

When a person has hoarding disorder, things may pile up in their home. This can lead to fire hazards, pests and problems with a job and relationships. Symptoms of hoarding include:

Not being able to throw anything away

A strong emotional attachment to everyday household items

Severe anxiety when trying to throw something away

Feeling overwhelmed or embarrassed about all the things in their home

Strong fears about running out of things

Losing living space because of too many things

Becoming isolated or losing relationships because of too many items in the house

How is hoarding treated?

The only proven treatment for hoarding disorder is cognitive behavioral therapy. CBT is a type of talk therapy. It helps a person learn how to change their thought patterns and reactions to situations. 

Some people with hoarding disorder also get help in support groups. They can connect with others who understand and who are also trying to get better.

Getting help for hoarding disorder

If you think you may have a hoarding disorder, you can seek help from a mental health professional. You can start with your primary care physician. 

You can also go to the National Institute of Mental Health (NIMH) resource page at: www.nimh.nih.gov/health/find-help.

Sources: American Psychiatric Association, Anxiety and Depression Association of America, National Institutes of Health

[healthylearn]

Breaking bad habits now

If you’re hoping to make a change, these tips may help:

Avoid. If certain places or people make you want to engage in unhealthy habits, try your best to stay away.

Replace. Focus on what you can do instead of the bad habit. For instance, take a walk or drink a glass of water.

Plan. If you know you’ll be tempted with a bad habit, practice what you can do. Picture yourself not giving in. Have a plan for yourself.

Buddy up. Ask a friend or family member to support you. They can cheer you on and encourage you when you need it.

Source: National Institutes of Health

[healthylearn]

4 “S”s for smooth skin

Winter is hard on your skin. Dry indoor air, frequent washing and cold outside air can make skin itchy and painful. Your skin is the largest organ in your body and an important barrier. Protect it!

Stay safe with germs: Don’t skip handwashing because your hands are dry. You could end up sick or may spread germs to others. Instead, keep hand cream in your purse, pocket or desk. Apply the cream after you wash your hands. 

Short showers: A long, hot shower strips skin of its protective oils. Keep showers and baths short and not too hot.

Slather moisturizer: After bathing, apply a rich cream or ointment before skin is fully dry. Petroleum jelly is a low-cost and effective choice.

Skip harsh soaps: Many products contain drying detergents. These can leave skin feeling irritated and dry. Look for products that don’t contain alcohol or fragrances.

[healthylearn]

After you quit smoking

No matter what your age is, or how long you’ve smoked, you can reap benefits of quitting today! Here’s what happens in your body after you quit:

12 hours later, carbon monoxide in your blood drops to normal levels.

2 weeks to 3 months later, your circulation improves and your lungs work better.

1 year later, your risk of developing heart disease is slashed in half.

You’ll also lower your risk for lung cancer when you quit. And the health benefits continue the longer you stay smoke-free. Visit smokefree.gov to start your quit journey!

[healthylearn]

Step up to a longer life

Could something as simple as walking help you live longer? Some recent research says it’s possible. Here’s what to know:

Researchers had 17,000 older women wear a device each day to count their steps.

They tracked the women for four years.

Those who took between 4,400 and 7,500 steps each day were less likely to die during those four years.

Walking more than 7,500 steps is also good for your health!

Researchers said this is helpful for people who may think that 10,000 steps is overwhelming. Try to walk 4,400 steps or more each day, and you could see some important health benefits.

Sources: Journal of the American Medical Association, National Institutes of Health

[healthylearn]

What is CBD?

CBD (or cannabidiol) oil may be purchased in many pharmacies and other stores. It is claimed to treat more than 50 health conditions like sleep problems, anxiety and pain. But, experts say there’s little evidence that it works for most of them.

What is CBD?

CBD oil comes from the cannabis plant. Cannabis plants can be marijuana or hemp.

A chemical called tetrahydrocannabinol (THC) causes the mental changes that make a person “high” when they use marijuana. CBD oil should contain little to no THC so it can’t make a person high. However, there is no way to know for sure that the CBD product is THC-free. 

The Food and Drug Administration (FDA) tested CBD products. Some products were found to contain THC, even though CBD should not contain it. Other products had a different amount of CBD than what the label stated. 

What does CBD do?

Experts don’t know exactly how CBD works in the body. There is solid evidence that it can help control seizure disorders in children. But, evidence that it helps treat other conditions is lacking. In fact, the FDA has warned several companies about selling CBD with untested health claims.

Does CBD have side effects?

In studies, people didn’t report serious side effects when taking CBD. There were some reports of diarrhea. Also, CBD may interact with a person’s other medications. People who take other medicines or have health conditions should ask a doctor before using CBD.

Should I use CBD?

There isn’t enough evidence to recommend CBD for health problems other than seizures. Experts say you should stick with proven treatments for health problems. Always talk with a doctor before using any natural treatment, including CBD. 

Source: National Institutes of Health