“You are lucky, you are not like everyone else. You work in an office, ”says Sergei Shnurov. But nutritionist Valeria Yakovleva thinks differently. She talked about the most common office diseases and how to deal with them.
What is the life of a typical middle manager? Little movement, lack of fresh air, snacks on the go, work painfully in the eyes at the computer. Sooner or later, all these “delights” affect our health. But nature is wise and always ready to help. Nutritionist Valeria Yakovleva has compiled a list of valuable products that must be in the diet for sedentary work.
1. Our eyes. How hard it is for them to work for many hours at the computer. They pinch, cut, water – sensations familiar to everyone. And at home I also want to read a novelty book, watch your favorite TV series or share news with friends on social networks. How can we help our eyes and keep them healthy? Foods containing omega-3 fatty acids, vitamins A and C and lutein will come to the rescue. This is oily fish (trout, tuna, salmon, mackerel), greens and nuts… Also, visual acuity will help to maintain liver, carrots and cheese… Advice: carrots, so good for our eyes, will give away all their vitamins much more readily if they are not gnawed whole, but rubbed and seasoned with sunflower oil or sour cream.
2. The confined office space is an ideal environment for viruses and bacteria. It is worth sneezing alone – and now almost the entire state is ready to take sick leave. And here Mother Nature knows what to do. Remember natural wonders that will strengthen your immune system and prevent you from getting sick. This is broccoli, citrus, kiwi, red pepper, ginger.
3. For those who spend most of their time at work in a seated position, metabolism is not an empty phrase. “Rescue belt” at the waist, juicy legs, a noble tummy – the consequences of a weak and improper metabolism. This is especially true for overweight women. Here are foods that can keep you fit and prevent extra pounds from ruining your mood: lean meat (turkey, chicken), seaweed, legumes… By the way, pay attention to different spices, this is where the storehouse of useful vitamins that do not carry extra calories. First of all, it is ginger and cardamom… Ginger also perfectly enhances the protective functions of the body and is especially good in winter. Add it to tea and you will forget about seasonal colds.
4. For office workers, a healthy head is perhaps the main guarantee of productive work and brilliant ideas. The main suppliers of building materials for gray matter are carbohydrates. But not those pacifiers that are found in sweets and pastries, but complex carbohydrates contained in cereals, cereals, dried fruits and nuts… A breakfast prepared from these products will give the body the necessary supply of energy and long-term efficiency. A plus oily fish, especially red, – that’s really neither give nor take just a panacea for all ailments; seeds, fiber-rich foods (whole grain bread, oatmeal), dark chocolate, pomegranates.
5. The digestive organs suffer from sedentary work. This is where the “silent” killer lurks. You will not immediately know that something is wrong. But it has been scientifically proven that a disease such as colon cancer is often observed in office workers. To avoid this, it is useful to do some simple physical exercises during the working day, as well as pay attention to foods such as spinach, broccoli, berries and citrus fruits… But it is better to limit the consumption of sausages and sausages to a minimum. In order to avoid such discomfort as constipation, eat loose cereals – buckwheat, pearl barley, millet… They perfectly activate the intestines. And it is better not to grind fish and meat, but to eat it in a piece.
6. Few office workers can boast of reliable immunity. It’s all the fault of the “greenhouse” conditions. And it is worth blowing a draft, changing from snow to rain, jumping to atmospheric pressure – and now our unhardened body is malfunctioning. Proteins will help strengthen the immune system. In the right amount, they are contained in lean meat, dairy products and fish… Also to the aid citrus fruits, sauerkraut and garlic.
7. Stress. It can be caused by both too serious workload and the psychological situation in the team. How not to remember about fats, without which proper nutrition, alas, is impossible. They temper the nervous system and keep our skin in good shape. Classics of the genre – have breakfast with sandwiches with real butter… And during the day, they will help prevent stress from taking you prisoner. bananas, citrus fruits, tomatoes, almonds, chocolate.
8. Remember Valery Leontyev’s perky song: “Hypodynamia – what is it?” In fact, there is nothing funny about it. After 8 hours of “sitting” in a work chair, exercising in the gym seems to be a real torture, and sometimes there is no strength to simply walk on foot. There is a well-known scheme “work – home”. And the consequences of physical inactivity are very dangerous. First of all, these are atherosclerosis and hypertension. In nutrition, it is important to calculate the calorie content of foods, it is very important that the food is light. The menu must contain fruits, vegetables, herbs, cheeses, honey, nuts, fresh juices… Don’t forget about the important role of protein foods and polyunsaturated fats. Foods with the maximum content of such fats – salmon, mackerel, herring, red caviar, eggs, walnuts, sunflower and olive oil.
9. Headaches. And this is not surprising. In a room where there is no natural air circulation, in addition to several workers, electronic devices are constantly in operation: computers, scanners, printers. The brain already lacks oxygen, and then a twisted, static back blocks the delivery of nutrients. To prevent migraines, it is enough to drink a lot of water.
10. Musculoskeletal problems are a real office scourge. To get up and walk, but twenty square meters is not particularly easy to walk around. And now we are already complaining of pain in the back, neck and legs, from the doctor we hear a hitherto unfamiliar diagnosis of “carpal tunnel syndrome”. Foods rich in calcium, phosphorus, magnesium and vitamin D will help our bones maintain their strength. grains, leafy vegetables and herbs, dairy products, fish and nuts… And sulfur will help to strengthen the articular cartilage, of which there is a lot in eggs, cabbage, turnips, onions and garlic.
Finally, drink plenty of water. Not only the figure, but also the skin will thank you. In offices, the air is always dry enough, so water is vital.