Minding Your Health When Working From Home

Minding Your Health When Working From Home

If you’re working from home, then you might get used to working, living, and operating in a much more independent way. You have to do a lot more things yourself, such as organizing your workspace, managing your time, and even making your own coffees. The same applies to how you manage your health, as well. There are health problems that can arise from some of the aspects of working from home, not to mention various tips and strategies you can use to better manage your health. Here, we’re going to look at some of those aspects and what you can do to mind your health better.

Get up and move

While sitting isn’t being treated as the physical health emergency that it was a few years ago, there is something to be said about living a sedentary life. For one, it’s a very easy way to get out of shape and gain weight, which can lead to a wide range of health issues. Back pain is one of the most common causes of disability across the world and not getting enough physical exercise is a big cause of it. You should take the time to get up from your seat and get some exercise a few times a day. Even a brisk walk is much better for you than spending the whole day sitting down.

Avoid unhealthy eating habits

When you’re working from home, it’s a lot easier than you might think to get into some bad eating habits. You can reach into the fridge or cupboard at any time of the day. You should avoid this by making sure you schedule a decent breakfast and lunch throughout the day so that you don’t starve yourself into some big cravings. Otherwise, it’s a good idea to keep a healthy snacking food on hand and to avoid keeping too many fatty or sugary foods in the home while working. Be mindful of sugary drinks, too, it’s very easy to drink way much more of these than you should, and they’re just as bad for you in excess as sugary foods.

Don’t mess with stress

While you may have more flexibility and freedom when working from home, a lot of people can feel that stress starts to pile on for a variety of reasons. One of the most common is that you haven’t done enough to preserve your work-life balance. You need to establish boundaries, such as set working spaces and concrete working hours that you’re willing to do, otherwise, work-life can spill into home life and vice versa, making both much more difficult. Ensure that you’re taking time to cope with the stress that comes as a result of work, too. Frequent breaks, meditation, taking a walk, find what works for you and actively ensure that you’re putting time into it.

Get care wherever you are

A unique challenge of working from home is that a lot of people find themselves far removed from many of the health services they might want to make use of. If there are barriers to you seeking the treatment that you need, make sure that you’re addressing them. For instance, if you’re too far away from any medical center to get the urgent attention that you might need, then you should look at virtual urgent care to take care of those needs for you. Of course, it’s not going to cover every possibility. There are some emergencies you’re going to have to get an ambulance to come out for, but there are medical services you can get from the comfort of your home when you need them.

Manage your connection to the outside world

A lot of people are more than happy to get away from the social environment of the office, away from the politics and the sniping that is unfortunately common in the working world. However, even if you don’t like it, the workplace can play an important social role for you. To that end, you have to make sure that you’re making up for the lack of socializing that comes with working at home. Staying connected with friends, even with people from work, can be vital for your mental health. Human interaction is important, and isolation is a predicator for a wide range of mental health issues, from depression to dementia.

Take your health seriously. Just because the home might seem like a more relaxed work environment than most doesn’t mean that your health won’t be affected by your work. Take the tips above to heart.

 

5 Lifestyle Changes That Will Improve Your Physical and Mental Health

5 Lifestyle Changes That Will Improve Your Physical and Mental Health

The combination of a high-stress and sedentary lifestyle has led to an increase in the number of people suffering from chronic diseases. Chronic diseases like obesity, hypertension, diabetes, and depression result from habits that are no longer sustainable today. But what makes things worse is that these conditions don’t just harm your health; they can also negatively impact your quality of life. These environmental and lifestyle changes have led to increased stress, depression, and anxiety in young adults. However, it’s never too late to take action and try new things to improve your physical and mental health.

Exercise to improve physical and mental health

Physical activity is as essential for your mental health as it is for your physical health. When you exercise, serotonin and dopamine levels rise, helping to alleviate symptoms of anxiety and depression. Regular exercise also releases endorphins, which help reduce stress and improve mood. Physical inactivity is a significant risk factor for depression, so get moving to reduce your risk. In addition to helping your mental health, regular exercise can also improve your sleep quality and reduce fatigue, which can help your productivity and overall productivity at work. Exercise can also help to improve your quality of life by reducing pain and allowing you to remain independent for longer. If you need help to improve your fitness and remove harmful body fat, therapies such as FlexSculpt 360 are an option.

Reduce stress levels

Stress is an inevitable part of life, but it is essential to learn how to manage it. This can be done through healthy eating, regular exercise, mindfulness, and social interaction. Healthy eating does not just mean eating a balanced diet but also making more nutritious food swaps. Instead of sugary drinks, try consuming water or herbal teas like chamomile, peppermint, or lemon balm. Instead of eating greasy food, try eating more grain, legumes, and vegetables. Instead of smoking or chewing tobacco, take part in stress management activities like meditation, yoga, and breathing exercises. And instead of spending too much time on social media, spend time with friends and family.

Make healthier food swaps

The fact that many people are now becoming more aware of their health and are trying to make healthier food swaps has led to the rise of the alternative milky drinks market. Looking at the ingredients of your favorite drinks, you will find that they are full of sugar and are not very nutritious. Plant-based milk like soy, almond, or coconut milk are good alternatives. Try swapping regular white bread for whole-grain bread and regular pasta for whole-grain pasta. Try replacing traditional table salt with sea salt or herbs to lower your salt intake.

Take time to rest and relax

While a school of thought advocates for working more, the importance of rest and relaxation cannot be understated; taking regular breaks from your work (at least every 90 minutes) will make you more productive in the long run. Taking time to rest and relax also helps reduce stress and improves your productivity in the long run. Regular therapy sessions help reduce stress, depression, and anxiety. You can also try relaxation techniques, including yoga, meditation, or reading.

Take a digital detox

Social media has become a part of our daily lives. But the truth is, it is not the most productive activity. It can be pretty harmful to your mental health. Studies have shown that spending too much time on social media has increased stress, depression, and anxiety in young adults. While this doesn’t mean you must delete all your social media accounts, you can take some steps to take a digital detox. This can include unfollowing social media accounts that incite anxiety and taking regular breaks from your phone and computer. A digital detox can not only reduce stress and improve your mental health, but it can also help you to become more productive.

 

4 Ways To Keep Your Health Under Control

4 Ways To Keep Your Health Under Control

Regardless of what kind of position you might be in right now, there are always going to be things you can do to improve your health. If you are feeling overwhelmed about the possibilities of what you can do with your health, it might be helpful to think about some of the simple ways in which you can first just try to keep it under control. That is a much more modest aim, and yet still an incredibly important one, so it’s something that you are going to want to think about. In this post, we will take a look at some of the best ways you can hope to keep your health under control.

Maintain A Healthy Weight

Weight is an issue that our culture is often quite obsessed with, and it’s the kind of thing that can get caught up in all sorts of other issues for us. However, there is certainly such a thing as maintaining a healthy weight, and this is something that you are going to want to think about if you are keen to keep your health under control more effectively. Whether you look into medical weight loss tactics or you are just keen on having a healthy diet, it’s a really central part in all of this.

Protect Your Senses

As you get older, it becomes more and more important to take care of your senses, as these are going to be hugely central to how healthy you are on the whole. In particular, you need to make sure that you are protecting your senses as best as you can, and there are several ways to do that. Pay attention to how your eyesight and hearing are faring, and be sure to get the necessary help wherever that might be appropriate. This can lead to increased health system-wide, so it’s absolutely worthwhile to focus on.

Destress

Managing your stress is another great and important way to make sure that you are keeping your health under control, and it is something that can be improved upon pretty much at all times too. De-stressing can be achieved in a variety of ways, from making sure that you are not overworking to simply having a meditation routine every day. However you do it, just make sure that you are not allowing your stress to get the better of you, as that can be pretty bad for your overall mental and physical wellbeing.

Move Around

Exercise is important for everyone, in every stage of life. You need to make sure that you are moving around on a regular basis, so that you can much more effectively hope to keep your health in a better place. Whether you are running 5k every day, or just going for the occasional trip to the gym, be sure to at least do something or other to keep your health in a good condition this way. It’s amazing how powerfully it can work, and it’s something that you will want to think about.

 

Top Ways to Cope with Stress

Top Ways to Cope with Stress

One of the hardest but most common things to deal with in life is stress. It doesn’t matter whether this stress comes from not having enough sleep, or your job is too hard, or you just had a difficult few weeks and then your car decides to die – stress is stress. Long-term or acute stress can take a serious toll on your body and your mind, and if you’re noticing the feelings really creeping up on you from the moment you wake up, you shouldn’t waste any time and get some help.

There are plenty of ways to cope with stress, and the unhealthiest of them all is turning to substances. Being stressed is hard, but the Delphi Health Group will tell you that recovery from addiction is harder. When you understand what’s happening inside your body and you learn simple coping strategies to combat the negative impacts of stress, you’re going to be able to cope with the stress even if you can’t initially overcome it. Let’s take a look at some of those top ways that you can cope with your stress.

Find a better balance at home

You should not be spending every hour you can get in the office. In fact, the moment your contracted time of work has come to an end, you should be clocking off and leaving the office. You are not obligated to turn up to work exceptionally early or stay exceptionally late just to prove something. If your employer is not paying you for your time, you need to leave on time and honor your balance.

Get some exercise

Before you laugh, realize that moving your body on a regular basis could help you to balance your nervous system and increase your blood circulation. Doing this can help to flush out the stress hormones that are building up in your system. Even a 20 minute walk every day can make a big difference to your health, and it’s really going to help you to cope with your stress.

Limit stimulants and alcohol

The side-effects of too much caffeine, too much alcohol and other more dangerous substances can cause a lot of stress. Instead of allowing these to take over your life, let them go. That coffee you love in the morning? It’s not helping or stress or anxiety levels. Would you prefer to feel jittery or would you prefer to feel healthy? It’s not a difficult question.

Connect with people

A problem shared is a problem halved also they say. If you are dealing with stress, connect with those around you and share that stress. Show them what you’re dealing with and ask them for help because you’ll be surprised how many people will be ready with a hand to help you to get out of that situation.

Sleep

One of the best ways to cope with stress is to make sure that you have a solid sleeping routine. You may not be a child, but there is nothing wrong with having a bedtime set. Make sure that you are going to sleep and waking up at a re

 

Top Things To Watch As You Age

Top Things To Watch As You Age

Growing old is inevitable, it happens to everyone at some point in their lives. You may be apprehensive about growing old, due to the many conditions and illnesses that are more prevalent when you get older. There are certain aspects of your health and wellbeing that you should be aware of as you get older. Check out the list below to find out more. 

Your Diet

When you get older your metabolism slows right down. This means that if you keep eating larger meals throughout the day then it will take longer for your body to digest them. You should instead aim to eat five much smaller meals throughout the day. This way you aren’t as much at risk of putting extra weight on due to your diet. You should aim to eat a healthy balanced diet each day to fend off any risk of weight-related conditions. These include diabetes, strokes, and heart disease. 

How Much You Move

As well as focusing on what you eat and how much you eat, it is important to get moving. It can feel like you have the whole world on your shoulders at times but you should move as much as possible. Doing gentle exercises that suit you and your needs will ensure you are burning calories from the food you consume. Exercise also makes you feel better as it releases happy hormones such as serotonin and endorphins. Find something you enjoy doing, don’t make it seem like a chore to work out. There may be a group that you have been wanting to try or gentle exercises such as swimming or yoga will do you the world of good. 

Focus On Your Feet

This may seem like a strange one, but it is something that not many people think about during their lifetime. Your feet are what get you from A to B so it is essential you take good care of them. They are often forgotten about and can appear to be in a sorry state, however here are some more reasons to look after your feet. When you get older your bones become weaker, this means you can walk to the shops and come back with a broken toe. Speaking of toes you should also keep an eye on your toenails. It is common for older people to struggle with ingrown toenails that they need expert help with. This is due to the growth of nails slowing down, so toenails will grow thicker and brittle. 

Regular Checkups

Finally, it is important that you attend regular checkups with your doctor. You may have pre-existing health conditions which you are monitored for. If so, you can mention any concerns you have with your existing doctor. If they think you need help from other departments then they can refer you internally. If your doctor invites you for annual checkups then you should attend, even if you don’t think there is anything wrong. Doctors and tests are often able to spot something serious before symptoms even start. 

 

Brain Health 101 For People Worried About Dementia

Brain Health 101 For People Worried About Dementia

We like to make a distinction between the mind and the body in the West but, in truth, they are one and the same. You can’t differentiate between them. As such, many of the lifestyle habits that support mental health also promote health in the body, and vice versa. 

Here’s what you can do to improve your brain health:

Stay Involved With People Socially

Social interactions are essential for warding off multiple mental health conditions, including anxiety and depression. People who regularly look for opportunities to connect with loved ones, tend to have the healthiest brains, both in terms of their psychology and susceptibility to conditions like dementia. 

Solitary confinement, on the other hand, is linked with worsening mental health. People who spend large tracts of the week alone often have smaller, less healthy brains, and fewer meaningful relationships. 

Stay Mentally Active

According to Dr. David Zagzag, neurodegenerative conditions arise when brain cells start to die off over time. Alzheimer’s, Parkinson’s’ and others are all essentially the result of once young and healthy cells going bad. 

The trick here is to stay mentally active. Train your brain regularly and keep it in shape. Do crossword puzzles, reading, Sudoku, and play cards. Avoid watching too much TV or driving for long periods frequently. 

Eat A Mediterranean Diet

The Mediterranean diet is primarily fruits, vegetables, and legumes. It’s one of the healthiest eating patterns on the planet and is celebrated in the medical community for its purported physical health benefits. 

People who eat the Mediterranean diet appear to have better brain health, as well as improved health across the rest of their bodies. If you follow it closely for a long time, you are much more likely to avoid many of the cognitive decline issues that plague most older adults.

Sleep More

We live in a chronically sleep-deprived society. The majority of people are not getting a solid eight hours of sleep every night. 

Short-term, this isn’t usually an issue. If you have one or two bad nights, it probably won’t affect your long-term health. However, if you are in the habit of regularly skipping sleep because of work commitment, then it will eventually take its toll. 

The reason for this has to do with the brain itself. The organ needs around seven consecutive hours of sleep per night to consolidate memories and fully repair from the night before. If it gets less than that, then it can struggle with concentration and memory the following day. Over time, brain health can decline. 

Do Regular Exercise

Lastly, only a tiny fraction of adults get the recommended 150 minutes of exercise per week. Most are sedentary for long periods, particularly those with office jobs, and it’s hurting their brain health.

To avoid this, exercise regularly. Try to get around 20 to 30 minutes per day, and include it as part of your schedule, such as cycling or walking to work. If you can hit the gym for 60 minutes, that’s even better and may actually reverse cognitive issues.