Health experts led by behavioral futurist William Hayam scared the world by creating a life-size mannequin showing what a person would look like after 20 years of office life. The doll was named Emma, and she looks, without piety, terrifying: pale skin with wrinkles, red eyes, stooped back with her head pushed forward, obesity and varicose veins.
Hello office workers, we are the model of the future. And no, unfortunately, the doll is not a horror story, but a real prototype of a crooked person - with all the ensuing consequences. To "earn" such a bouquet, it is enough to sit in the office for eight hours five times a week. Which is what most of us do successfully. The study has already received confirmation: more than half of the surveyed employees in France, Germany and the UK found similar symptoms. At the same time, experts noted that if you do not take up your health now, then everything can only get worse.
BeautyHack editors, to be honest, also sit in front of the monitors for a lot of time. Frightened, we asked Vladimir Podkhomutnikov, MD, cardiologist, Honored Doctor of the Russian Federation and Coral Club expert, to tell us what to do if the option “quit the office and enjoy life” is impossible.
“20 years of working at the table can leave serious health consequences,” Vladimir Podkhomutnikov did not reassure us. - The problems described by Western experts are quite real. However, there are several rules of behavior at the computer that will help to avoid them."
MD, cardiologist, Honored Doctor of the Russian Federation and Coral Club expert
Rule 1: more movement - time-part fitness
First of all, it is necessary to take a break for physical activity every hour: even ordinary 10-minute gymnastics, squats, walking or breathing practices will be enough. The fact is that when any activity occurs, the "vascular pump" is turned on in the body, that is, the vascular system begins to work actively, thereby increasing blood microcirculation. If there is no such load, the vascular system atrophies and over time various problems with the heart and blood vessels arise.
Practical advice: if you know that you can go to work with your head, set an alarm in your phone for every hour of working time.
Rule 2: find your place - office space design
It is also important to monitor the quality of the workplace. First of all, you need to choose the right desk and chair. You should sit at the computer straight without bending your spine.
Practical tip: Make sure that the monitor is not too low, but is right in front of your eyes. In doing so, you should sit up straight, not at an angle.
Rule 3: watch your diet even in time trouble
Another problem for office workers is unhealthy diet and eating a lot of fast food. This, of course, saves time, but often such "express meals" are oversaturated with carbohydrates and leads to excess body weight, visceral fat accumulation, and also contributes to the development of vascular diseases and diabetes mellitus. Therefore, it is very important to monitor the quality of food in the office and to give preference to foods that are low in carbohydrates.
Practical tip: ideally think over the diet on the eve of the working day and bring food with you. If you don't have enough energy or time for cooking, use the ready-made lunch delivery service - their choice is now quite diverse in terms of content and price category. Can you forget to dine altogether in the hustle and bustle? Set your alarm!
Rule 4: how and what kind of water to drink to be in good shape
As practice shows, the problem of many office workers is the lack of energy. Those who spend a lot of time sitting in front of the monitor are often de-energized and are in the "discharged battery" mode.
Fatigue, lethargy, lack of glitter in the eyes and even any desires - all these are frequent companions of office life. To avoid these symptoms, you need to drink enough water.
Before analyzing the rules, it is worth considering the very formula of water: H2O (two hydrogen atoms and one oxygen atom). Water here is powerful and easily absorbed energy in liquid form. Thus, there is an obvious link between getting enough "liquid energy" (water) by the body and a person's well-being.
How much water should you drink per day? The calculation is simple: 30 ml per kilogram of weight (provided that the body is completely healthy and functioning without interruption). If you do not follow the drinking regime, then over time, toxins and toxins accumulate in the body, which must be promptly disposed of. Therefore, the first recommendation in this case is to increase the amount of water consumed. As a life hack, I recommend using the formula: 5% of your weight - your minimum water per day (for example, with a weight of 100 kg, you should consume 5 liters of water per day).
Many cardiologists and other medical experts here may object, mentioning, for example, the occurrence of edema caused by an increase in the volume of fluid consumed. The question of water quality immediately arises. Consumed daily, it should be clean and filtered, preferably enriched with minerals (that is, more alkaline). Choose water that contains a mineral composition. It is an additional source of nutrition for the body and cleanses cells and intercellular space from toxins and toxins, improves health and mood.
Practical tip: buy a beautiful glass bottle of water on your way to the office - in the heat of burning tasks, you will hardly remember your drinking regime if the bottle is not in front of your eyes.
Rule 5: plan an active vacation
An important recommendation is to think over your weekend so as not to waste time watching TV series on the couch. Try to relax actively: visit a sports club or pool, go for a walk in the forest or city. Through exercise, your vascular system will be unloaded. By the way, at least 15-20 minutes of walking every day to work and after will be an excellent prevention of health problems.
Walking is the most physiological exercise, as it activates the "second heart" (muscle mass) and ensures normal blood circulation.
Practical advice: getting yourself out of the house after an active work week is not easy, we know from our own experience. Come up with quests for yourself: find a certain store in your area or visit a new cafe, get off the bus to a stop earlier and get to it on foot (especially if your best friend is a car all week). Another effective way is to create a to do list and mark in it every day, for example, 5 thousand steps taken: the check mark missed in the calendar motivates better than any speaker.
Rule 6: regularly chek-up the body
Galina Rogova, a medical consultant at the Lab4U online laboratory, recommends not neglecting annual examinations. She told which examinations office workers should regularly undergo in order to maintain health.
- It is advisable to be checked annually by an ophthalmologist and therapist, as well as to take tests. Based on the results, if necessary, you should visit a cardiologist, endocrinologist, gastroenterologist, neurologist. Now there is a set of tests for office workers that helps to assess the basic functions of the body and identify hidden signs of nutritional and metabolic disorders that arise due to a sedentary lifestyle. Thanks to this complex, you can understand if you are overusing sweets (glucose and C-peptide in whey), meat products, legumes, coffee and tea (creatinine, uric acid). Or maybe, on the contrary, you have an increased risk of malnutrition because you do not have time to eat properly (total protein, ferritin, trace elements, vitamin B12).
The complex will also help to assess the causes of fatigue (the development of anemia by the level of hemoglobin, iron, vitamin B12, microelement deficiency (calcium, magnesium), thyroid dysfunction (TSH, free T4)).
Inflammatory processes will show a complete blood count with a leukocyte formula, C-reactive protein, autoimmune diseases of the thyroid gland (Antibodies to TPO).
Using the complex, you can also check the main organs: the liver and bile ducts (ALT, AST, alkaline phosphatase, bilirubin), kidneys (creatinine), assess the risk of developing cardiovascular diseases (lipidogram).
It is important to understand that any disease at the initial stage can be treated much faster and more effectively. It is easier to prevent any malfunction in the body than to fight it for years later!