V-CARE. your healthcare bulletin HEALTH AND HAPPINESS

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Rodney Bryan
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1 V-CARE your healthcare bulletin HEALTH AND HAPPINESS Issue 95 15th March, 2015 HEALTH AND HAPPINESS go hand in hand. This newsletter will help you to understand the same and address issues related to your HEALTH Both physical and mental, leading to optimal well being. Do your best, but don't keep looking out always to be on top. There is no ideal woman in this world, and if you strive to become one, there will be only one thing you will achieve for certain STRESS. So, Breathe, Chill and Relax. Do your best and lead a peaceful life. Your purpose of coming to this earth is not to please everyone, rather, offer what you have, to the world, and have a good life in return. STRESS MANAGEMENT: Women are locked into a 'double shift' of home and work which leave them with more symptoms of stress than men. A recent survey by Nielsen has revealed that Indian women are the most stressed out in the world: 87% of our women feel stressed out most of the time. They go to work like a man but then also come home and perform the primary role at home, hence, face double pressure which leads to the symptoms of stress. Stress and anxiety are two experiences which we could do better without. 1

In today s world using computers is a necessity for the majority of women but not many women actually consider the medical consequences that working with computers can cause, such as bad posture,

The above problems are more commonly associated with old age but due to many factors such as poor component design, proximity of the user to the screen and an excess of consecutive working hours mean

2 In today s world using computers is a necessity for the majority of women but not many women actually consider the medical consequences that working with computers can cause, such as bad posture, damaged eyesight, arthritis in fingers and computer stress injuries that can be caused by sitting in one position for a prolonged period. The above problems are more commonly associated with old age but due to many factors such as poor component design, proximity of the user to the screen and an excess of consecutive working hours mean that the above problems can feature in both young and old computer users. The hunching forward of the user causes posture and back problems but is also the cause of severe and acute pain in the upper back, particularly pain in the neck and or shoulders. By taking measures like our computer peripherals should be situated at a place to ensure maximum comfort while working and taking frequent breaks from computational work can go a long way to ensure that many medical conditions arising from computers can be avoided. These are small measures but they surely go a long way. If you are stressed, your whole body tenses up that leads to neck problems. 2

In many cases, frequent computer users suffer from computer vision syndrome, which is a degenerative eye problem which can result in severely reduced eyesight (Myopia), blurred vision, overall eye

3 In many cases, frequent computer users suffer from computer vision syndrome, which is a degenerative eye problem which can result in severely reduced eyesight (Myopia), blurred vision, overall eye tiredness and even Glaucoma. Computer Eye Syndrome is an umbrella term for many problems but the causes of these problems can be easily identified. When using a computer due to the size and setup of the monitor and components it is necessary for the user to be within at least two feet of the monitor when performing any type of computational work. The most common form of Computer Vision Syndrome is a condition termed Dry Eye, which results in itchy, sore and even the illusion that something is stuck in your eye. This condition is often caused by extensively long period looking at a computer screen. THE 11 BEST STRETCHING EXERCISES AT YOUR DESK 1. Just stand up and sit down -- no hands If you stand up and sit down (over and over) -- without using your hands -- it can be a challenge, Do it while you're on the phone; no one will know. 2. Substitute exercise for sitting -- while you work Get rid of your desk chair and substitute an exercise ball, all day you are engaging all the muscles in the back, legs, and butt, everything, to stay balanced. 3. Shrug your shoulders -- to release the neck and shoulders 3

4 Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times. Shake your head slowly, yes and no. You might as well amuse yourself while you do it to relax even further. Ask yourself silly questions, Move your head up and down, "Yes, yes, yes." Side to side: "No. No. No." (Shedding tension is as much mental as physical.) 4. Loosen the hands with air circles Clench both fists, stretching both hands out in front of you. Make circles in the air, first in one direction, to the count of ten. Then reverse the circles. Shake out the hand 5. Point your fingers -- good for hands, wrist, and forearms Stretch your left hand out in front of you, pointing fingers toward the floor. Use your right hand to increase the stretch, pushing your fingers down and toward the body. Be gentle. Do the same with the other hand. Now stretch your left hand out straight in front, wrist bent, with fingers pointing skyward. Use your right hand to increase the stretch, pulling the fingers back towards your body. Do the same on the other side. 6. Release the upper body with a torso twist Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand, and grab the arm of the chair with your left. With eyes level, use your grasp on the chair to help twist your torso around as far to the back of the room as possible. Hold the twist and let your eyes continue the stretch -- see how far around the room you can peer. Slowly come back to facing forward. 4

5 Repeat on the other side. 7. Do leg extensions -- work the abs and legs Grab the seat of your chair to brace yourself and extend your legs straight out in front of you so they are parallel to the floor. Flex and point your toes five times. Release. Repeat 8. Cross your arms -- for the shoulders and upper back Extend one arm out straight in front of you. With the other hand, grab the elbow of the outstretched arm and pull it across your chest, stretching your shoulder and upper back muscles. Hold. Release. Stretch out the other arm in front of you -- repeat. 9. Stretch your back and shoulders with a "leg hug" Sit on the edge of your chair (if it has wheels, wedge the chair against the desk or wall to make sure it does not roll). Put your feet together, flat on the floor. Lean over, chest to knees, letting your arms dangle loosely to the floor. Release your neck. Now bring your hands behind your legs, right hand grasping left wrist, forearm (or elbow if you can reach that far), and left hand grasping the right. Feel the stretch in your back, shoulders and neck. Hold. Release your hands to the floor again. 10. Look up to release upper body Sit up tall in your chair, or stand up. Stretch your arms overhead and interlock your fingers. Turn the palms to the ceiling as you lift your chin up, tilt your head back and gaze up at the ceiling, too. Inhale, exhale, release. 5

6 11. Substitute walks for -- and don't eat at your desk Instead of ing a colleague "and copying 25 people who don't want to be copied anyway, "walk over to the colleague you really want to talk to." Instead of a lunch meeting at your desk, walk together to a neighbourhood sandwich shop. "Talk while you walk -- it's more efficient and productive," EYE EXERCISES Exercise The " " eye exercise is more than just a catchy name; it will help you lessen the strain on your eyes if you've been staring at the screen for a long time. After you've used the computer for 20 minutes, look at an object at least 20 feet away from the screen and stare at it for 20 seconds. When you look at something far away, your eyes' focusing muscles relax, which will reduce strain. 2. Far Away vs. Close Up Focusing on objects located at varying distances exercises your eyes and reduces strain and soreness. Find an object across the room and focus on it for 10 to 15 seconds. Then locate something close to you and turn your gaze on it for the same length of time. Alternate this pattern for up to 10 repetitions to prevent accommodative spasm, a phenomenon in which your eye focus essentially locks in place from looking at the computer screen too long. 3. Blinking If you stare at your computer screen intensely, you may not blink as often as you should. Long intervals between blinks can dry your eyes, which contributes to eye discomfort. When you blink, you lubricate your eyes with tears. After you've used the computer for a long stretch, look away and blink repeatedly to rejuvenate your strained eyes. 6

7 4. Eye Relaxation If you practice relaxation techniques for other parts of your body, you'll know how beneficial they are. Help your eyes relax by placing your elbows on your desk and positioning your hands so your palms are facing your face. Shift your head forward and hold your face in your hands, cupping your palms over your eyes. With your eyes closed, practice deep breathing for 30 seconds. The relaxation you feel can reduce eye strain, especially if you practice this technique several times throughout the day. WALKING THE MOST POPULAR EXERCISE Walking builds aerobic fitness at both high and moderate intensities. Power walking, also known as speed walking, is across between regular walking and jogging. Develop a posture for walking. In 30 minutes of power walking you can burn up to 250 calories. Stand up straight without leaning forward, holding your back straight will help your muscles work together and increase your walking speed. Look ahead, not down and focus on a point about 20 feet in front of you. Hold your head up with the chin parallel to the ground to avoid neck pain. Relax your shoulders. Hold your abdominal muscles firm. Avoid allowing your hips to rock side by side. It will slow your speed. Keep your arms under control Bend your elbows 90 degrees; keep them close to your body. Allow your hands to relax in a slightly curled position. Swing your arms forward alternating with your step; your hands should not cross your chest. Roll your feet as you walk. Stride forward with one foot with your heel striking the ground first. Roll your feet forward and push off with your toes. Bring your other foot forward just as you are pushing off with the toes of the front. Take smaller steps, over striding is inefficient; it slows down your power walk. 7

8 YOGA AND MEDITATION: Beneficial for general well being as they improve physical and psychological health by reducing stress, improving fitness and managing many chronic conditions like heart problems, anxiety etc BENEFITS OF EXCERCISE: Exercise is the key for staying strong, energetic and healthy. Obesity and lack of physical activity are associated with increased risks of diabetes, heart disease and even cancers, including breast and endometrial (uterine) cancer. There is a high prevalence of osteopenia and osteoporosis and it is nearly 100% above the age of 65. Strengthen the muscles involved in respiration to facilitate the flow of air in and out of lungs. Increase HDL, reduce triglycerides and body fats. Improve weight control, strengthening and toning of muscles throughout body, improve overall circulation and oxygen transportation, and reduce blood pressure. Improve mental health, including reducing stress and lowering the incidence of depression. Increase storage of energy molecules such as fats and carbohydrates within the muscles, thereby improving endurance. DIET ESSENTIALS FOR WORKING WOMEN Most working women goof up big time on right intake of diet. Here are a few tips: Earning a good career, a good position is always a dream for every workaholic! Handling umpteen things like meeting targets, maintaining schedules, meeting deadlines, travelling - it drains you out for sure. And if you are a working woman, stress is most common as you are juggling work and home. When under stress, the most common health disorders in women are anaemia or Iron deficiency and protein deficiency. Many working women take their food habits for granted, 8

9 indulgence into junk food increases which is only taste and no nourishment. The reason is they are running short of time to carry home-made food or are shy/lazy of carrying a lunch box. And, when it is stress at work, women do get into tendency to eat less or eat too much and that too not eating right which leads to malnourishment. And many times, when loaded with too much work, you end up skipping lunch as well, followed by indulging in unhealthy food. So what should the working women do to focus on diet? This simple diet will help anyone: Drink lots of water it surely help you beat the stress Skim milk (lactose-free if allergic) making sure you get at-least 900mg calcium every day. Sadly Vitamin D fortified milk is not available everywhere in India. If available, it is very beneficial. Honey with milk is a good option to stay fit and avoid nutritional deficiencies. Fresh and green leafy vegetables -- at-least 2 servings a day to overcome anaemia Nibble on one fruit as a snack. Choose depending on body type. Meat and legumes - one serving a day each. Sprouts or boiled pulses should be included in diet at least twice a week, 150 grams of cooked daal in one of the meals is important to overcome protein deficiency I CHOOSE TO BE HAPPY, I CHOOSE TO BE HEALTHY : Femme Connect TAKE CARE 9

10 CORPORATE OFFICE VIPUL MEDCARE PRIVATE LIMITED 534, UDYOG VIHAR, PHASE V GURGAON, HARYANA CareAsia, a brand of Vipul MedCare Pvt. Ltd., promoted by Vipul Group of India is focused on providing supreme healthcare services to patients searching for quality healthcare options at affordable prices across the globe. It serves as the bridge between patients seeking consultation, treatments, surgeries & top quality hospitals that facilitate efficient healthcare for visiting patients from abroad. CareAsia intends to serve by providing value added services to its clients. It would serve patients beginning from the time the patient enquires from us to the time the patient gets his/her treatment performed & satisfactorily returns to the country of origin. CareAsia has a strong presence within India (tie ups with major internationally accredited, top quality hospitals), which is one of the top destinations for medical tourism. Also, it has an international presence with offices in the Middle East & South East Asia to be a truly global organization in this industry. We at Vipul MedCare strongly encourage patients to sign up with us over the web site or contact us to avail the best medical tourism options across the globe. With our 24/7 online support platform, helpdesk, dedicated trained staff, a strong network in the healthcare industry & our excellent IT systems which would act as your life long electronic medical record keeper, we are confident to provide the best services to serve our clients. DISCLAIMER All materials published by Vipul MedCare, including information contained on web site, undergoes review to ensure fair balance, objectivity independence & relevance. The editors of the material herein have consulted sources believed to be reliable in their efforts to provide information that is complete & in accord with standards at time of publication. In view of the possibility of human error by the authors, editors or publishers of the material contained herein, neither Vipul MedCare nor any other party involved in the preparation of this material warrants that the information contained herein is in every respect accurate or complete, & they are not responsible for any errors or omissions or for the results obtained from the use of such. Readers are encouraged to confirm the information contained with other sources. The views expressed on this web site are those of their authors&do not necessarily reflect the opinion or policy of Sebastian Publishing or the employing organization unless specifically stated. FOR QUERIES HELPLINE NUMBERS info@vipulmedcare.com 10

Good Working Positions

Good Working Positions To understand the best way to set up a computer workstation, it is helpful to understand the concept of neutral body positioning. This is a comfortable working posture in which your