Sensitive Living

Many of us use a computer for a large part of our day. As the rising number of computer-related injuries and illnesses show, several factors may lead us straight from the workplace to the hospital. Among this are poor workplace design and layout, incorrect chair height, inadequate equipment placement, and damaging posture. Luckily for us, the applied science of ergonomics is developing side by side with many of our physical concerns.

Ergonomics is the study of design and arrangement of things people use, as in the workplace, to ensure an optimal relationship of efficiency, safety and comfort between work equipment and worker. Here are ergonomic factors to consider when setting up or adjusting workspace.

Your chair

The ideal swivel chair should have five feet. If used on carpet, it should be fitted with casters. On a smooth surface, it should have glides (flattened, smooth sliders fitted to the chair’s feet to protect the floor surface and allow easy movements.

Your monitor

The monitor should be roughly an arm’s length away from you. The top of the screen should be at eye level or just below so that you are able to look down slightly at your work.

Remember that eye muscles can become tired when you do nonstop close work. Rest your eyes every 10 minutes or so by looking away into the distance for at least 10 seconds at a time.

Your keyboard

When using the keyboard, your forearms should be close to horizontal and your wrists straight. Your hands should not be bent up, down or to either side in relation to your forearms. Your elbows should be close to your body. Align the keyboard with the monitor so you don’t have to twist or rotate to use it.

Your mouse

A mouse that fits the size of your hand is comfortable to work with. When you use the mouse, your wrist should be in natural and comfortable position, with minimal bend in any direction at the wrist. Your fingers should be able to rest on the push buttons between actions. It is good to position the mouse on the desk so that the weight of your arm is supported by the desk.

Posture, movement and stretching

Change your posture frequently to minimize fatigue. It’s a good idea to take short, frequent breaks from computer work while you carry out your other tasks for the day. This encourages physical movement and use of different muscle groups.

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Whenever we study and learn, several things happen in our brain: new cells generate, new connections are created between cells, and existing connections between certain cells are strengthened or removed. Studies show that stimulating environment and the presence of beta-endorphin (the good mood hormone) lead to good cell growth in our brains. The Neurological Foundation of New Zealand says these factors affect brain health:

Regular physical exercise. This protects the brain and the way it processes information. Exercise boosts levels of brain-protective chemicals and reduces stress.

Adequate sleep. A good night’s sleep recharges the brain and allows the body to rest and heal. Our brain consolidates memories while we sleep. Inadequate sleep affects the way our brain cells function and can increase the risk of stroke and depression. About seven to nine hours of sleep a night is ideal.

Balanced diet. Your diet should be low in cholesterol and saturated fat. Studies show that foods rich in omega-3 fatty acids (e.g., fish) are good for the brain.

Social connections. Friendships and social networks are important as we age. Good mood hormones help us create new brain cells and keep them healthy.

Mental workout. Use it or lose it! Keeping the brain active and challenged increases its vitality, generates new brain cells, and bolsters connections and reserves.

Here are some plant food alternatives to animal protein. You can use them to devise a diet that will help you lose weight without compromising bone health.

Almonds. A cup of dry, roasted, unsalted almonds contains about 30 grams of protein and very low amounts of cholesterol and sodium.
Tofu. Tofu is rich in both protein and calcium. From three ounces of tofu, you get about 20 grams of protein and about 170 milligrams of calcium.

Oatmeal. A cup of oatmeal yields around six grams of protein. Oatmeal is also low in saturated fat and very low in cholesterol and sodium. It is good source of dietary fiber, phosphorus, and selenium, and a very good source of manganese.

Spinach. There may be more to Popeye and spinach than a cartoonist’s tale. A cup of boiled and drained spinach has about five grams of protein. It is low in saturated fat and cholesterol, and a good source dietary and other important minerals and vitamins.

Green peas. A cup of boiled green peas contains about nine grams of protein. Green peas provide a number of essential vitamins, minerals, and dietary fiber, and a very low saturated fat, cholesterol, and sodium.

Varicose veins are often inherited. If your mother has them, there’s a good chance you will, too. Here are some tips you can do to keep them in check:

• Avoid standing still for long periods. If you have no choice, keep your calf muscles, rising up and down on your toes, and squeezing your feet together in your shoes.

• Avoid wearing knee-high nylons or socks daily. They can block the movement of blood up the leg.

• Wear support hose. These stockings apply a gentle, graduated pressure to the leg from the foot upward, which help decrease expansion of the vein wall.

• Avoid wearing high-heeled shoes every day.

• Exercise with care. A well-toned leg muscle will pump out more blood than a weak muscle as you walk or move. When you lift heavy weights, however, make sure you blow out. Increased abdominal pressure can block the flow of the heart, forcing your veins to expand to get around the block.

With floods, bad weather, and possible power cuts around the country, health issues associated with food in the home become crucial. Here are some tips to prevent food-borne illnesses during emergencies.

Food storage

• Eat perishables such as bread and meat first, which spoil faster.

• Eat canned foods last.

• Minimize food spoilage by opening the fridge only when needed.

• Get rid of vegetables or fruits that have been lying in floodwaters.

• Cover foods with plastic wrap or store them in waterproof containers.

• Throw out rotting or tainted food before it spoils other food.

Food safety

• Frozen food that retains ice crystals and has undamaged or unopened packaging can be safely refrozen.

• Defrosted foods can be used if they were only recently defrosted and were kept cold (i.e., if the fridge is working again).

• Dispose of any food that changed color, is slimy, or smells.

• Throw away damaged and punctured cans or tins with split seams.

While some women develop a glow about them when they are pregnant, others are less fortunate. Hormonal changes may make a pregnant woman’s skin drier. Dry skin tends to itch and, in pregnancy, could turn into eczema due to changes in the way the immune system works. To relieve itchy skin during pregnancy:

• Take a shower instead of a bath and reduce the number of times you bathe.

• Keep cool as much as possible, as overheating can aggravate the itching.

• Substitute your soap or shower gel with a soap free cleanser.

• Wear soft, smooth clothes and avoid woolly fabrics, which can irritate skin.

• Use a moisturizing lotion, cream, or ointment to protect your skin.

• Consult your dermatologist if you have a skin problem like eczema to determine which product is safe for expectant moms.

Many weight-loss programs propose changes in the propositions of the three main food groups–proteins, fats and carbohydrates. How effective are these programs? The Harvard School of Public Health in Boston, Massachusetts, placed 811 overweight adults on four different diets over a two-year period. The diets contained varying percentage of fat, protein, and carbohydrate.

After six months, all four diet groups averaged a six-kilogram weight loss, or 7 percent of their original weight, which ever diet they were on. All again began to regain weight after 12 months. After two years, the average weight loss was about four kilograms for all groups. Earlier studies had claimed that higher protein intake reduced appetite and sustained muscle mass better during weight loss. The Harvard researchers’ conclusion: A diet program’s benefits result from the degree to which people stick with them, not from any specified energy reduction formula.

Add flossing to your daily routine to remove deposits of food that form harmful plaque in the spaces between your teeth. Dentists say flossing after every meal helps reduce tooth decay and prevent gum disease. Here’s how to floss:

Use a length of about 45 centimeters of floss. Wind one end around a finger on your left hand. Wind the other end around a finger on your right hand.

Keep the floss taut between the two fingers and gently guide between the first pair of teeth. Be careful not to cut down into the gum.

Slide the floss up and down one tooth and then up and down the side of the other tooth to dislodge all bits and pieces of food wedged between them.

Repeat this for every tooth, including the back surface of your last molar.

As you move from one tooth to the next, wind the used floss onto one finger and release clean floss from the other finger.