Staying healthy in the office during the holiday season

Tis the season for holiday work parties, hot drinks loaded with extra calories, skipping the gym to cuddle up on the couch, and just general coziness! Unfortunately, cozy and healthy don’t always go together, and struggling through the work day to get to your much more fun after work activities means that it’s more important than ever to take care of your health at the workplace. So what can you do? Here are some tips for being your best self at work, so that your out of work self can relax just a little bit more…

Switch your coffee for herbal tea-Those late nights jingle-jangling about town may be cutting into your sleep, but that third cup of java in the morning isn’t doing you any favors. Jitters, anxiety, and even a bit of tooth staining-who wants that? Try a cup of peppermint tea to settle your tummy, and if you really need just a bit of a jolt to start the day, keep in mind that black, white, green, and oolong teas all have some caffeine-but also contain those antioxidants that protect you from the damaging effects of free radicals.

 

Brush your teeth after lunch-Okay, you could go so far as to invest in a bespoke 3d printed toothbrush (if you are so inclined, that is), but for the rest of us, a quick brush or swish of mouthwash after our soup or sandwich may be enough to prevent snacking in the afternoon. And a little extra dental care is good for the chompers!

Try a standing desk-Staring at your glowing computer screen for 8 hours a day isn’t just bad for your emotional and mental health, spending that time slouched down in your chair has been proven to increase the numbers of those affected by obesity, cancer, heart disease, and all other manners of ill health. Using a standing desk (or a combination sit-stand desk) to alternate the time you spend sitting with the time spent on your feet works to combat the damage that a sedentary lifestyle is doing to you.

So there you have it. Three simple ways to take better care of your own health during the holiday season, even when you’re working around the clock. Take care of yourself this December-it’s not as hard as you might think!

 

Categories: holiday season, office, staying healthy

Maintain A Healthy Office Routine With These Steps

The office is a difficult place to maintain a healthy routine, but with a few easy changes to how you spend your day you can stay healthier throughout the working week. Here are ten steps to a healthier you, both in and out of the office.

Eat breakfast

Breakfast is something which many of us claim we don’t have time for, but it sets up your metabolism for the rest of the day. People who eat breakfast actually end up eating less during the day than those who don’t. This means if you’re trying to lose weight, you could actually be making things harder for yourself by skipping this important meal.

Take your breaks

Breaks give you chance to de-stress and relax. This short time away from your desk equals peace of mind, and that leads to more energy and focus, so you have more productivity for the rest of the day. Make the most of your lunch break by taking a walk around the block or step away from your desk regularly throughout the day to give your mind a rest for five minutes.

Take a packed lunch

Make your favourite lunch and take it with you to work. Not only is lunch an important meal and packing your own is cheaper, but it will also stop you searching for something more satisfying if you enjoy what you’re eating.

Eat lunch away from your desk

There’s no point in taking a lunch break if you’re just going to be responding to emails – you need a break during the day to refresh your mind and set the pace for the afternoon. You need to be focused on eating during lunch, so take time to digest and enjoy your meal – you’ll be more satisfied in the end and this will stop you from seeking food elsewhere later in the day.

Don’t drink more than two cups of coffee a day

You may think you need those coffees to get your through the day, but you’ll be amazed at how less jittery you are when you stop having them.

Don’t heat your lunch in a plastic container in the microwave

The plastics from your container of choice will get into your food and could even increase your risk of developing certain cancers if you’re not careful. If you need to heat your food, you should transfer it to a hotplate or a microwave-safe glass dish.

If you can, make an effort to walk or cycle to and from work

There are numerous benefits to changing how you get to work to something more health-efficient. Not only will you arrive at work with a healthy glow, but you’ll also get your exercise quota for the day, get some much needed fresh air before sitting in your office all day, and you’ll often save time by avoiding rush hour in traffic.

Drink your greens

At 3pm, when your energy begins to slip, drinking a nutrient-rich green smoothie can really give you the boost you need to maintain your productivity.

Nuts are a great office snack

Nuts are full of protein and healthy fats, as well as being cheap, easy to transport and they don’t need cooking. If you want to sustain your energy, nuts mid-morning or mid-afternoon could be the way forward.

Exercise before you get home

Home is comfortable so you won’t want to leave once you get in after a hard day of work; exercise on the way home so you can relax properly when you get home.

Categories: diet, eat breakfast, health, Home, lunch, office, time, work, Workplace Wellness

The Daily Grind: 5 Common Office Job Work Injuries

Even though an office is not normally considered a dangerous place to work, several safety issues must be addressed in this environment. Most office workers spend at least forty hours per week engaged in performing routine tasks that usually involve sitting at a desk or workstation for extended periods of time. Many jobs require workers to move from place to place within an area that may become crowded or cluttered. Susceptible employees may experience workplace injuries while performing sedentary tasks or when operating office machinery or just simply walking from one place to the next. Because accidents and injuries are so prevalent in office settings, workers should be aware of some of the most common ones.

 

Repetitive Motion Injuries

These injuries affect the arms, shoulders, neck, back, legs and wrists. The repetitive motions of typing on a computer with a poorly placed keyboard puts stress on certain parts of the body. Carpal Tunnel Syndrome is a common injury related to this type of repetitive motion. Stress placed on the wrist and back can be alleviated with proper placement of the computer monitor and keyboard.

 

Falls

The most common office accident is falling down. According to the Centers for Disease Control, falls represent the most disabling injuries for office workers. Many falls occur as a result of tripping over an open file drawer, electrical cord or loose carpeting and rugs.

 

Heavy Lifting

Severe injuries can result from improperly lifting heavy items such as boxes of computer paper, equipment or stacks of files. The neck, back and shoulders are especially susceptible to lifting injuries. Back, neck and shoulder injuries are painful and may result in lost hours at work. Many health care providers like Advanced Integrative Health Center specialize in providing integrative health care for these types of injuries. Minimally invasive, natural therapies offer relief for sore and aching muscles associated with lifting injuries and other strains.

 

Cut and Crushed Fingers

Improper use of the paper-cutter can cause serious injuries to the fingers including cutting and crushing. File and desk drawers that jam or do not close completely can cause crushed fingers.

 

Electrical Injuries

If not installed properly, office equipment can be dangerous. Electrical shocks can result from equipment that is not properly grounded. A worker can receive a serious shock by coming in contact with electricity. Serious burns can result from these shocks.

 

Implementing safety standards can help prevent many office injuries. The proper furniture can help eliminate back, neck and shoulder problems. Keeping walkways clear of hazards is vital for providing a safe office environment that protects all employees.

Categories: common office, corporate wellness, crushed fingers, health care, injuries, integrative health, lifting injuries, office, office job, office workers, repetitive motion, work injuries

4 Unconventional Methods That Offices Use to Reduce Stress

Thanks to the growing awareness of the impact that stress can have on health, people are looking for ways to de-stress their lives like never before. We tend to focus on stress in our personal lives and accept professional stress as a given. However, workplace stress isn’t difficult to manage if you think outside of the box. Here are four techniques that offices are using to reduce employee stress.

 

Piping In Some Tunes

For better or for worse, music can significantly affect the energy levels and moods of those that are listening to it. Playing music at moderate levels in the background can reduce stress levels and energize your workforce at the same time. Poll your workforce for recommendations and use a streaming music service like Pandora or Spotify to keep song selections varied and unique.

 

Team Gaming Sessions

Nowadays, it’s more than socially acceptable for grown adults to blow off some steam with video games. In a workplace setting, a half hour or so spent playing Call of Duty every now and then can make for a great stress reliever. A bonus side effect of playing a video game together as a group is a greater sense of camaraderie shared by co-workers.

 

Scheduled Yoga Workouts

Physical exertion of any kind is always a good way to reduce tension. However, hectic schedules often make it difficult for office workers to get into a groove. Scheduled yoga sessions held at the office or a nearby gym either before or after work can be great for team-building as well as stress reduction. If yoga isn’t a popular draw, pickup volleyball games work as well.

 

Pets in the Office

Nothing is more reassuring than a lovable dog or another furry companion. Major companies like Google, Autodesk and Burton have caught on to the fact that allowing dogs in the workplace improves morale and ultimately boosts productivity. Encouraging employees to bring their four-legged friends to work by setting up dedicated areas outfitted with dog beds is a smart move for any office.

 

Kill the Stress, Reap the Rewards

Besides a marked improvement in employee health, stress reduction techniques such as those discussed here have other benefits. Happy, healthy employees are ultimately more productive, which tends to boost profits in the long run. Furthermore, reducing stress in the office can result in fewer health care claims, which saves money. Any way you slice it, workplace stress reduction is a worthwhile goal.

Categories: nbsp, office, offices, reduce, reduce stress, scheduled yoga, Stress, stress reduction, unconventional, workplace, workplace stress

Pigtail-Pulling in Power Suits: The Rise of the Office Bully

You’d think, at a certain age, having to deal with bullies is far behind you. However, the modern workplace proves that, sadly, this is not the case. The office bully can hinder corporate wellness, as well as your personal sense of wellbeing. Not only are you unhappy and stressed whenever the office bully is around, but a hostile working environment also hampers your productivity, which has disastrous effects for your company. Therefore, making sure everyone gets along is a worthy goal for anyone to take on.

 

“Workplace bullying” is a pretty broad term but it basically means a repeated, wellness-damaging mistreatment of one or more people. This encompasses all negative behaviour, such as verbal abuse, offensive nonverbal behaviours, or purposefully interfering with your ability to get your work done. It sounds like a simple problem to stamp out, but more and more people are reporting being the victim of workplace bullying. In 1998, 25% of those survey revealed that they were treated rudely once a week. However, this rose to 50% in 2011, and recent evidence has also come to light which suggests you’re now more likely to be bullied in the office if you’re unattractive.

 

It’s becoming glaringly obvious that workplace bullying is a problem. Many victims of an office bully have reported developing health issues such as anxiety and depression, while some have even had to leave a job to escape a negative working environment. But why has the situation become so dire? Some experts blame the recession, as this may have put so much undue pressure on your boss that he or she is taking it out on you. It may be the case that it’s just a natural personality thing, as many workplace bullies score high on tests of narcissism and self-orientation.

 

However, Dr. Christine Porath, a Georgetown University professor who studies workplace incivility, points out that you can become so overwhelmed by your work responsibilities that you don’t even realize when you’re being rude to others. While the cause of workplace bullying remains to be determined, Greatist expert and psychologist Dr. Michael Mantell, who helps train managers in workplace harassment prevention, says that recent research on workplace bullying has paved the way for efforts to prevent it. His main advice is to not let someone bully you out of achieving your best work: ‘You can’t change the bully, but you can prevent yourself from being a victim.’

Categories: bully, bullying, Negative Behaviour, office, office bully, productivity, recession, work, working environment, workplace, workplace bullying

Could You Maintain Your Fitness Even When You’re at Work?

For millions of people, going to work means a dull, stationery corporate environment, where people spend a lot of the day sitting down and looking at a computer screen. For this reason, it can be really hard to maintain wellness and wellbeing at work, especially when breaks often consist of nothing more than nipping outside for a quick cigarette or strolling across the office to a vending machine or coffee machine.

 

All kinds of health problems can arise from these types of working conditions, including carpel tunnel syndrome caused by too much typing, vision loss caused by staring at a screen all day long, and the repercussions can be even more serious than that, including obesity and heart disease caused by the sedentary lifestyle that office work often entails.

 

It is possible to incorporate a little fitness into your day at work, however, if you just make some small changes.

 

For example, you could start by getting up a little earlier, driving to the office five or ten minutes earlier and then parking a bit further away. You’ll burn off a few calories this way and also give your limbs a good stretch and tone, whilst enjoying the benefits of the fresh air.

 

When you get to the office, don’t be tempted to take the elevator, and opt instead for the stairs. Walking up stairs is an unrivalled way to burn off calories and tone up the muscles in your legs. Instead of walking across the room during your break, you could also challenge yourself to go out and walk up and down a couple of flights of stairs – this could be done by using a bathroom on a different floor, for example.

 

Map out your day so that you do little bits of exercise at regular intervals, too – such as doing ten push ups at 10am, or a few crunches before your lunch, or some simple stretches halfway through the afternoon, to keep the blood flowing.

Categories: caused, Corporate, exercise, nbsp, office, stairs, work

Office Chic: Choosing Jewelry When You Have Nickel Allergy

Envious of your colleague’s exotic, long dangly costume earrings? If you have no issues with fake accessories, then go ahead and wear whatever you like. It’s a totally different story, however, when you have nickel allergy. You won’t have the luxury of choosing what accessory to wear. Still even if you have allergies, it doesn’t mean you can’t look chic at the office with your choice of jewelry.

Nickel What?

 Before tackling the challenge of nickel allergy, we need to define first what it is. People are allergic to many things and even certain metals can be an allergy trigger. Nickel allergy, which is also known as jewelry allergy, causes contact dermatitis when an allergic person’s skin is exposed to nickel. Some people have had their metal allergies since childhood. Others would develop this allergic reaction later on in life. Piercings can play a factor in triggering this allergy due to the fact that the open wound is often exposed to various metal particles, including nickel. An important thing you should know about metal allergies is that they never go away. Repeated exposure can actually worsen this condition if you have it.

Familiarize Allergy Symptoms

 Just because you don’t have nickel allergy doesn’t mean it can’t develop when you grow older. This is why you should at least have an idea of some of its symptoms in case you suddenly develop an allergic reaction to metal someday. The very main symptom of metal allergies–nickel allergy included–is contact dermatitis. The initial reactions can happen within 24 hours of being exposed to the allergen and they will disappear if the said cause is immediately removed and avoided. Although symptoms usually surround that patch of skin that has come in contact with jewelry that has nickel, it can spread to various parts of your body. The intensity of reactions ranges from mild to severe and may increase your vulnerability to other infections. In mild cases, the skin will only become red, swollen or itchy. In more serious cases, your skin can become dry and cracked, leading to the formation of painful blisters.

How to Choose the Right Jewelry

 Having jewelry or nickel allergy doesn’t mean you should just swear off jewelry forever. You can still wear accessories as long as you pay attention to certain factors. Stick to quality stuff and invest in either sterling silver or gold jewelry. The latter should be at least 14-carats. Although it’s a bit expensive, it is a very effective remedy. So that you won’t burn a hole in your wallet, invest in classic jewelry pieces that you can wear everyday to work and perhaps a couple of dressy ones for more formal affairs. You can check out sites like David Yurman and browse through their sterling silver collection for designs that you might like. Aside from sterling silver, another option you have is to purchase hypoallergenic jewelry, which has been specially treated and designed for people who might have mild metal sensitivities. Always check the metal composition of the jewelry before you buy so you can be sure it’s nickel-free.

About the Author

Based in San Diego California, Tiffany Matthews is a professional writer with over 5 years of writing experience. She also blogs about travel, fashion, and anything under the sun at wordbaristas.com, a group blog that she shares with her good friends. In her free time, she likes to travel, read books, and watch movies. You can find her on Twitter as @TiffyCat87.

Categories: allergic reaction, allergy, allergy doesn, contact dermatitis, jewelry, metal allergies, nickel, nickel allergy, office, sterling silver

Top Tips for Improving Your Productivity at Work

With increasingly busy work schedules, it can be difficult to get everything in your schedule done in a single day. How productive you are at work plays an important role in how much you can get done off your to-do list, and its the thing all managers and executives are looking for. They need people who can get things done quickly and efficiently. There are many ways that you can increase your productivity, even if you’re not a naturally fast worker. Here are a few tips that can help you work through your workload more effectively.

 

Take regular breaks

While it is tempting to sit at your desk and be diligent all day, it’s actually counter-productive for your productivity. You’ll find yourself far less energised throughout the day if you don’t take a break from time to time – even five minutes away from your desk to grab some fresh air will clear your head. It helps to get the blood flowing and will give your body chance to stretch. Take a five minute break every couple of hours to get a glass of water, stretch and have a walk around the office before getting back to work. You’ll be surprised what a difference it makes.

Prioritise

Begin your morning by writing out a list of everything that needs to be done, then in the middle of the day reassess it and see what’s left, and what takes priority. It will help you to take stock of what is more important so that you can work on the right projects. Update your list as you go, keeping the more important tasks at the top so that you can constantly keep track of where your time needs to be used.

Set long-term goals

Too many employees worry about the short term, without seeing the bigger picture. Stop fretting about the phone call you just took or the email that you’ve just received, and look to projects which are more significant. Try to break it down into manageable chunks, such as two or three big-picture things that you need to accomplish and post them next to your computer as reminders of what needs to be done. It will keep them in your memory so that you can work on them alongside those more urgent tasks.

Work when no-one is around

If it’s possible, start your day a little earlier or stick around once everyone has left to go home, and you’ll notice that your productivity is significantly higher. This is because these are times when the office will be more empty, so you’re less likely to be distracted, leaving you time to get some work done. You don’t need to hang around the office until closing time, but taking a couple of nights or mornings a week to give that extra bit of your time will do wonders for your efficiency. It will also be noticed by management that you’re making the extra effort, something that will certainly be valued.

Meditate

Stress is the biggest killer of productivity, as it causes us to panic and feel overwhelmed. If you find yourself getting worked up over that looming deadline or the increasing list of projects you have to work through, take a breather. Step away from your desk, find a quiet spot in the office, and do some deep breathing exercises for a couple of minutes. You’ll find that you return to your desk far calmer and more able to work through the tasks in a manageable fashion. De-stressing is important for your mental health, as well as your productivity.

Categories: desk, efficiency, office, productivity, time, work, work wellness

Office Hygiene: How to Avoid Allergy Triggers at Work

People spend majority of their time at the office, maybe even more so than they do at home, especially if they are workaholics who always do overtime. However, the long hours spent at work can be rendered unproductive in the case of an employee who has allergies. The office after all is home to several hot-spots for allergens and they can take its toll on the health of allergy sufferers. If you suffer from allergies, here are some of the things you can do to avoid triggering your allergies.

Clean Your Desk Daily

One of the things that I am obsessive-compulsive about is cleaning my desk. When I come back to the office after the weekend, there is always this thin sheet of dust covering its surface. I usually wipe it with alcohol and tissue to remove every speck of dust. If I forget to, my arms often feel itchy after contact with my desk and dust mites. It’s even more vital to clean your desk daily especially if you’re sharing your cubicle with another person who is on graveyard shift. You never know the germs that might be left behind. Your cubemate may have sneezed on your keyboard and pass on colds or flu to you without you knowing. Some may find it a hassle to clean every day, but when it comes to safeguarding your health, you can’t afford not to be vigilant.

Vacuum Frequently

There is a need to vacuum your office frequently, especially if you have a carpeted floor. Carpets are a hot spot for dust mites. If your floor is concrete and you have a carpet covering it, there is chance for moisture to become trapped. When this happens, it becomes a breeding ground for dust mites, and it also allow molds to thrive. Another reason why vacuuming must be done frequently is because of the pet hairs that might have found their way into the building by those who own cats or dogs. Those who are allergic to pet hair will be affected by this and their performance at work will suffer. This is why I believe it’s important for any company to invest in a smart vacuum cleaner. There are brands like Neato Robotics that have a range of smart floor cleaners, including a model designed to pick up allergens and hard-to-remove pet hair.

Maintain Good Air Filtration

Pollen is a seasonal allergen that can find its way inside the office through ventilation or when windows are opened and closed. Air filters must be changed frequently while the heating system as well as the air conditioning system must be maintained at least twice a year. This is to ensure clean air inside the office. To maintain good air filtration, there is also a need to reduce the amount of indoor plants in the office. Although they help in cleansing the air by absorbing carbon dioxide, it is acts like a double-edged sword. You may have had good intentions in placing plants inside the office for a splash of color and for health purposes, but the downside to this green measure is that they can harbor molds. The danger in this is that molds can release spores, which in turn can cause an allergic reaction among allergy-prone employees.

About the Author

Based in San Diego California, Tiffany Matthews is a professional writer with over 5 years of writing experience. She also blogs about travel, fashion, and anything under the sun at wordbaristas.com, a group blog that she shares with her good friends. In her free time, she likes to travel, read books, and watch movies. You can find her on Twitter as @TiffyCat87.

Categories: air filtration, Allergy Triggers, desk, desk daily, dust, Dust Mites, frequently, health, office, Office Hygiene, pet hair, work

Sit Up, Look Sharp: How to Improve Your Office Posture

Musculo Skeletal Disorder (MSD) is a back problem which develops over time and can have a major impact on your wellbeing. Overtime, your body muscles, joints, ligaments, tendons and nerves can be affected, but what crazy behaviours are you engaging in to develop such a condition? Going to the office! Young office employees are most vulnerable to MSDs due to improper seating, especially when you sit for more than five hours at a stretch, and so working on your corporate wellness in this area is essential.

According to Parag Shastry, Ergonomic Expert from Godrej Interio, the first thing you need to do is sit-up straight. ‘Some people adopt the ‘slouching posture’ while working, which is very bad because over a period, it can cause MSD,’ Shastry says. ‘This can further lead to recurring pain, numbness, tingling and stiffening of various body muscles.’ He recommends that you adjust your chair height so your thighs are parallel to the ground, and your back is in an upright position.

That’s all well and good first thing in the morning, but what we all end up edging forward during the day, don’t we? Sitting on the edge of your chair while working on the computer places strain on back muscles and ligaments, and so Parag advises, ‘Try to sit all the way back at all times during work. If necessary, move your monitor closer or make the characters larger for easy viewing. Let the chair do its work of supporting your back so you can do your work more comfortably.’

Another thing you need to bear in mind is to avoid the “tuck”. This occurs when you lean forward when using the computer, as you will often find your feet drifting back to rest on the chair base, or you may be tucking your feet under the chair. Not only is leaning forwards bad for your back – as we’ve already covered – but the “tuck” pose leaves your feet without support while restricting your blood circulation. The ideal position is to sit back in the chair with your legs extended. This will help to improve your circulation and overall comfort. In fact, if you’re shorter than 5’4″, you may want to consider using a footrest to support your feet during long working hours.

Categories: Musculo Skeletal Disorder, office, posture