Health and work: how to maintain balance?

Problem: Constant sleep deprivation is unhealthy. The body exists day after day in a non-stop mode, fatigue accumulates and over time develops into health problems. In particular, constant lack of sleep leads to problems with metabolism and obesity: the body tries to compensate for the energy lost from sleep through nutrition.

Solution: To avoid these problems, you need to get enough sleep. Sleep should have at least 7 hours of clean time, plus 20-30 minutes to fall asleep. The most useful and deep sleep is before 12 at night, so you need to go to bed earlier. Another rule of good sleep is the appropriate environment: fresh air in the bedroom, blackout curtains, a comfortable, but not very soft mattress and soft-touch bedding and underwear.

And one more nuance: the body is very conservative, it tends to get used to one or another regime. If you go to bed at 11 pm and get up at 7 every day, over time, you will develop a stable habit of getting enough sleep at this time. It remains only to follow it.

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Problem: Coffee isn’t the best way to invigorate. He does not begin to actively act immediately, but only 2-3 hours after ingestion. In addition, in large quantities, over 5 cups of strong coffee a day, it can increase blood pressure. For those with ulcers and gastritis, coffee is undesirable. And it has laxative properties. And excessive consumption of coffee can aggravate cellulite …

If you can’t stop drinking coffee, reduce the amount to 1-2 cups a day. Try to drink not on an empty stomach and not pure coffee, but with cream or milk. So its negative effect on the gastric mucosa will be partially neutralized.

Solution: Small amounts of coffee are not harmful to health. A relatively healthy person can afford 4-5 small cups a day.

There are other effective ways to cheer up. It adjusts the contrasting morning shower well to the working mood. The main thing is that the effect is achieved in almost ten minutes.

Another remedy is natural adaptogens. They are especially effective in autumn and winter, when most of the day you have to exist in “dark mode”. Tincture of ginseng or Rhodiola rosea should be taken half an hour before meals, 20 drops two to three times a day. The course of continuous intake of adaptogens is no more than a month.

Problem:Lack of movement and physical activity is, first of all, a threat to the spine. The muscles of the back weaken, it becomes more difficult for them to keep the spine in an even state, it is bent. Hence osteochondrosis, headaches, muscle spasms.

Also, blood vessels suffer from hypodynamia: the blood does not circulate so intensively and problems arise. Varicose veins, stagnation of blood in the pelvic organs can make themselves felt. The latter can even turn into sterility.

Solution way

If you have to spend a lot of time at the computer, the workplace should be ergonomically organized.

There are not so many basic tenets of an ergonomic workplace. You need to sit straight and straight – try to keep the part of your back straight from the tailbone to the middle, then the shoulders themselves will take the correct position, and you can type and use the mouse without being distracted by keeping them in the back-straight-not-back position. hunch up. ”

The chair should be so high that the feet rest on the floor. The monitor should be installed directly in front of you, at eye level or slightly below. The elbows should not hang below the table top.

Every 35-40 minutes you need to get up and move a little. It would be nice to do a little gymnastics. This is not always possible, especially in large offices. So at least go to the fax or printer.

A prerequisite for those whose work is sedentary is sports loads. Enough once or twice a week. If you find it difficult to find the time and energy for intense activities, sign up for the pool. Swimming is the best unloading for the back and for the nerves, which does not require much physical exertion.

Problem: Eating dry and without a regimen often leads to chronic gastric problems, primarily gastritis.

The obvious consequence of an overly sweet diet is extra pounds, and where you least want to see them.

It could be worse further: such a diet can lead to type XNUMX diabetes. This is especially true of those whose relatives suffered from this ailment. Most often, type XNUMX diabetes manifests itself in adulthood largely “due” to improper diet.

Solution path:Make it a rule to spend your lunch break on a full meal. A sandwich or pizza in the workplace is not a complete meal. Well, or at least add an apple or a pear to them, and wash it down with mineral water.

For those who find it difficult or impossible to do this, there is another option. Build your daily diet as follows: in the morning at home a full breakfast – “first, second and compote”. In the evening, again at home, – a light supper. Well, in the afternoon in the office – what you have to do, you don’t have to choose.

Try to reduce the number of snacks between meals to two. One is between breakfast and lunch, the second is between lunch and dinner. Thus, you will get closer to one of the dietary standards – five meals a day. All that remains is to figure out what is right for snacks. It is better if it is something low in calories: low-fat yoghurts, muesli, fruits. Among the latter, apples and oranges are always favorites.

As a substitute for the usual cakes and buns, dried fruits and candied fruits are suitable. They are just as sweet, but not as high in calories. Sometimes you can eat a little chocolate, but only bitter, not milk.

If someone brings a birthday treat and is uncomfortable to refuse, eat it. But only a little. According to many Hollywood divas, you can eat everything, but little by little.

Problem: High-heeled shoes are, of course, beautiful and stylish, but unnatural and therefore not very useful, especially if the shoes are not designed correctly (this often happens with cheap shoes). Problems with the spine and blood vessels, injuries – this is fraught with the choice of shoes only in terms of heel height and appearance.

Solution path: The simplest solution to the problem is to choose shoes with not too high heels. The ideal option is no more than 4–5 cm. If this does not correspond to the ideas of your superiors about female beauty, go for the trick. Always keep a pair of low heels in addition to high heels at work. If you work at the computer or go to lunch, change into safer shoes. This way your legs will not be constantly stressed and will rest a little.

Another tip: keep high-heeled shoes and stilettos for the office. At home, on vacation, choose shoes with a lower, more stable heel.

By the way, in many companies it is customary to arrange a so-called free-day, or a free day. This is usually Friday. On this day, employees are not required to unconditionally follow the laws of the dress code. You can afford a freer, more sporty style. Take advantage of this and give your feet a break from the heels.

Good relief for tired legs – contrast baths and self-massage. These simple procedures can be done by yourself at home after work. You can trust the technique – for example, a hydromassage foot bath.

Source: magazine “Women Health”