The 7 office sins
Is your working style taking its toll on your well-being?
They are occupational hazards hardly registered in any medical textbook, but that exhaustion, that pain in the neck and shoulders, that numbness in the legs, the blurry eyes and those sore spots at our feet are one of the most common symptoms shared by the modern women who spend most of their waking hours committed to their career.
Ladies do complain that we are physically drained after a long day at work, but sometimes, we have no one but ourselves to blame. True, a heavy workload can be physically tiring, but getting your work done in such a way that it tortures your body parts isn't compulsory.
Interestingly, women have a significantly higher risk of carpal tunnel syndrome or Office Syndrome than men do. Dr Juthamas Kuesakul, a specialist in traditional Chinese medicine and acupuncture at Samitivej Sukhumvit Hospital, points out the seven common sins that office women commit on a daily basis, leading to a wide array of health problems that plague more females than males.
1.Wearing high heels all day long
"When we wear high heels, we have to clench our toes to keep balance, and since the heels place an increased amount of pressure on the forefoot, we have to adjust the rest of your body to maintain balance, causing pain in the legs and the back," explained Dr Juthamas.She also said that high heels add the risk of getting spider veins in the legs because they can disrupt the blood flow.
Additionally, pointy shoes can be unhealthy. Apart from skin damage such as corns, callouses and blisters, keeping your toes squeezed together for an extended period of time can lead to nail fungus and ingrown toenails. They are also notoriously uncomfortable.
Tips: Of course, girls just want to have fun with spiky heels and tormenting shoes - they are just too pretty to pass up. Keep them for when you will be seen. It is a good idea to have a pair of comfortable shoes at your desk or in your car so that you can wear them during "rest time" and let your feet breathe a sigh of relief a little. Try flexing your feet and shaking your ankles every couple of hours to stimulate blood flow.
2.Wedging phone on shoulder
Well, there are a pile of things that need immediate attention and keep your two hands super busy, and then the phone rings. Sometimes you have to be on the phone while holding a stack of folders and a heavy bag while rummaging through it for something. Since we, the gender that is better at multi-tasking, are only given two hands, the seemingly best way is to use the shoulder.
A lot of people wedge the phone on one shoulder and bend their neck to the side to keep the phone there. This, for a minute, is not a problem. The problem is when we are multi-tasking (talking on the phone as well as typing on the computer and thinking what to have for lunch while looking for the car key in the bag) can slow down all tasks, prolonging the need to stay on the phone and keeping the phone wedged painfully on the shoulder.
"This posture can hurt the neck muscles, which naturally should be kept straight. When we crane or twist our neck for a long time, the bones are in a less-than-ideal position, which can lead to chronic neck and shoulder pain," Dr Juthamas said. The tight muscle spasms in the neck not only cause pain but can also lead to something more serious such as a locked jaw or a twisted or locked neck.
Tips: Don't multi-task just because you can. If your two hands are not free, it might mean that it's not the time to add another extra task just yet. If your job requires you to be on the phone a lot, invest in a hands-free device. If it is a desk phone, answer the phone efficiently and keep the conversation short. Under no circumstance should you wedge the phone on your shoulder. If you need to be on the phone, stop other activities and use your hand to hold the phone. Alternate sides every few minutes.
3.Carrying a heavy bag
It's just so convenient to have a big bag and put everything in it - a diary, a make-up bag, a novel, a scarf, sunglasses, pepper spray, nail clippers and whatever else you might need during the day. But the "just in case" mentality can be harming your shoulders.Dr Juthamas warns that carrying a heavy bag can add extra pressure on the shoulders and disrupt the blood flow, causing numbness or pain in the arms. Apart from the size and the weight of the bag, the material also matters. "The strap of your bag should be something soft like leather and should be wide enough to distribute the weight of the bag. Slim metal chains are not recommended because they will press the shoulders more. Ideally, you should carry your bag with your hand. Always change side every now and then to avoid over-burdening either side of the shoulders."
As fruitless as it is telling a girl to choose a bag for its healthy qualities instead of just because it is an "it" bag, you should go for bags made from lighter materials, such as cotton or thinner leather. There is no need to have everything in your bag "just in case" if the case hasn't happened in a while. Ask yourself: When exactly was the last time I used it? Something that has never been dug out of the bag for over a week shouldn't have a place in it. Organise your bag every day to avoid cluttering it with junk.
Tips:
4.Over-accessorising
Chunky necklaces might be a major hit, so are those unbelievably huge headpieces (an apple on a headband? Seriously?) and big, dangling earrings. They could be the reason why you are feeling extra tired."Big, heavy accessories can cause the neck to work harder as it has to carry more weight. Heavy necklaces can leave a dent on your neck and make blood flow irregular, while a headband is not really a good idea because its legs are like claws that dig into your head to stay in place. A lot of people get a headache from headbands without knowing. Tight sunglasses also can do the same damage," advised Dr Juthamas.
Tips: Don't do it. Easy as that. Why in the world would anyone "need" to have huge accessories? If it feels heavy, don't use it. Choose lighter materials and only wear it when you really want to. There really is no reason to go extreme while you are driving home alone, is there?
5.Sitting at the monitor too long
According to Women's Health magazine, a research by the Institute for Medicine and Public Health found that women may be more sedentary than men, since they tend to play fewer sports and hold less active jobs.Most office ladies have to stare at computer screens for the most part of the day. Sometimes you might get so lost in your work that you forget what you are actually doing - staring at something that is bright and moving at a too-close proximity.
"Never sit in front of the computer for more than two hours without getting up and looking elsewhere," suggested Dr Juthamas. Your body needs to move from time to time, and your eyes need rest. She also recommends making the chair as ergonomic as possible, such as by placing a small pillow to support your back and adjusting the height correctly.
"Actually, an hour or two in front of the screen, if done correctly, will not result in tired muscles. Most people feel tired and painful because they are not sitting right."
Tips: Look for tips on how to adjust your seat. The screen should be the same level as your eyes, and the distance from where you are to the screen should be one arm length. Stretch your arm out from your sitting position and the screen should be at the end of your fingers. Every one or two hours, get up and go to the restroom, get a glass of water, or talk to your colleague instead of sending an email. A little exercise throughout the day adds up.
6.Not drinking (water, that is)
This sin is somewhat linked to the previous one. Did you know that computer usage can cause dehydration?"When we sit before a computer, the light and electrical charges that emit from the screen enable us to see the objects on the screen, they also dehydrate the surrounding area consequently dehydrating our skin when we sit in offices where there is no natural ventilation," wrote Adetutu, an IT professional and internationally certified professional accountant on her blog entry "Computer usage may be affecting your health".
Dr Juthamas agreed that since a computer screen emits light and heat, the body loses more water. It is therefore imperative that water is consumed to make up for the loss. Women have more sweat glands than men (although men's glands are more active), and women are more afraid of ageing than men, so it is very important to stay hydrated. In general, the body needs six to eight glasses of water a day, but on particular days in which there's more to do in front of the screen, add a glass or two.
Tips: Get your whole day's worth of water in a big jug and put it on your desk so that you know whether you've drunk enough in a day. Most people spend 70% of their waking hours at the office, so about four to six glasses of water should be finished from the time you get to your office to the time you clock out.
7.Skipping or delaying breakfast
The body needs fuel to get going, but given the crazy traffic, many of us have to leave home in a hurry and either have something that wouldn't qualify as breakfast or wait until we have made it to the office to get the first bite of the day. Some women are afraid of gaining weight and stick to two meals a day by getting rid of breakfast. That, according to Dr Juthamas, is doing damage to the digestive and metabolic systems."According to the circadian clock, you should eat your breakfast at 7-8am, or soon after you wake up. The last meal of yesterday and the first meal of today should not be too far apart otherwise the body runs out of energy. The digestive system works best from 7-8am, so the body will benefit from breakfast most during these hours," recommended Dr Juthamas. She said that since each person's schedule is different, it is hard to expect everyone to eat breakfast at that time. However, breakfast should be consumed within an hour after waking up and should be before 9am.
Tips:If you really cannot afford to have a proper sit-down breakfast, prepare a healthy meal the night before and grab it on the way out of your home in the morning so that you can eat it on the way or as soon as you can. It is not ideal, but it is better than waiting until you get to your office and rely on a fast food joint, which is however better than skipping breakfast altogether. Making your own breakfast also makes it easier to control portion and calories.
