According to the Bureau of Labor Statistics, office and administrative support jobs make up the single largest occupational group in the US.
And although most office employees think of their jobs as a way to earn a living and a step on their career path, what many don’t realize is that office jobs may also jeopardize your health!
Numerous studies have linked sedentary jobs to increased rates of obesity, back pain, heart disease, Type 2 diabetes and cancer, among other things.
But the good news is, once you know some of the factors behind this disturbing trend, you can do something about them and help make your workplace a more health-preserving—not health harming—environment!
Here are some strategies you can put into place to make a big difference and help prevent your job from taking its toll on YOU:
Studies have linked sitting for eight or more hours a day to not only obesity, but also to high cholesterol, elevated blood pressure, cardiovascular disease, Type 2 diabetes and increased risk of cancer.
But it can help dramatically to spend short periods of time standing up!
For example, you can stand up while on the phone (if your call doesn’t require you to use your computer or take notes).
There are also reasonably-priced “stand-up desks” which can raise your computer to an appropriate height so you can work standing up for a period if you like, then it can be easily lowered if you want to sit back down.
You can also do a mini-walk through the perimeter of the office every hour.
Keep it healthy
The office can be a place where you are subjected to the beckoning of the vending machine, soda machine or coffee bar, especially when you’ve been working long hours and need a pick-me-up.
Help prevent the temptation to indulge in soda, coffee, candy, pastries or chips by having healthy snacks and bottled water around. See if your office mates want to pitch in and have a supply of good-for-you offerings in the kitchen or break room.
If you have a virus or infection and are running a fever, vomiting or have diarrhea, please try to stay home if your company allows it, even if it’s just for one day.
Most people trudge through an illness because they don’t want to lose productivity, but that can blow up in your face.
First of all, if you’re sick at work, there is no way you will be as productive as you normally are.
Additionally, by dragging yourself to work you may be extending your illness (or turning it into something more serious) which will prolong your decreased productivity.
Plus you run the risk of getting your co-workers sick!
The rest will do you good, it will help you recover faster (which will increase your productivity overall), and you will be keeping your co-workers healthier by not spreading your illness!
Fight the effects of stress
This is a biggie.
According to a recent survey, over 80 percent of working Americans are under stress at their jobs.
Stress can take a tremendous toll on your health in several ways including the following:
- It can trigger attacks of digestive conditions such as irritable bowel syndrome (IBS), Crohn’s disease and colitis, as well as painful conditions such as migraine or fibromyalgia
- It weakens your immune system functioning, making you more susceptible to infections, viruses and even diseases like cancer
- It can lead to overconsumption of sugars and refined carbs, which can cause obesity, insulin resistance, high blood sugar levels, high blood pressure and Type 2 diabetes
- It can depress your thyroid functioning and exhaust your adrenal glands, leading to hormonal imbalances and weight gain
- It can have a devastating effect on your memory and learning
- It can speed up the aging process
Whew! Clearly, it's important to eliminate as much stress from your job as you can.
Although some job stress may be unavoidable, here are some strategies you can try:
- Don’t make a habit of working through lunch. Take a lunch break, even if it’s just for 15 minutes.
- Take a brief walk at lunch time.
- Delegate when it is appropriate—don’t try to do everything yourself. And if a co-worker offers their help, say yes. You can return the favor when they’re having a tough time.
- Take ten deep breaths at your desk every hour.
- Have some lavender essential oil in your desk that you can put in a diffuser or dab on your wrist.
It’s also essential to give your body the help it needs to counteract the physical effects of stress.
Here are 4 super-effective ways to fight back at stress:
1- Get regular exercise
I know exercise is a dirty word to many people, but nothing beats it in terms of undoing the harmful effects of stress.
The key is picking something you like (or will at least tolerate), doing it for 30 minutes 3-4 days a week, creating doable goals, and getting a buddy if possible.
You have 168 hours in a week—carve out 2 of those for exercise.
2- Pamper your liver
Your liver is particularly challenged when you are stressed, so it’s important to pamper it!
You can do this by drinking a large glass of water every morning to which a squeeze of fresh lemon or lime has been added. Also, incorporate onions and garlic into your meals, as they are helpful to the liver.
And of course, watch the booze. Don’t rely on alcohol to relieve your stress.
3- Help your gut recover
Your microbiome takes a major hit when you’re stressed, so it’s crucial to help repopulate your intestinal good guys with a full-spectrum probiotic blend like Super Shield.
Super Shield’s carefully designed blend of 13 well-studied and proven probiotic strains help support a strong, healthy intestinal flora balance, which will in turn help pave the way for strong immune function, more regular BMs, less gas and bloating and better nutrient absorption.
4- Keep your B12 levels strong
It is estimated that as many as 3 out of 4 people have Vitamin B12 levels that are either close to being low or are already dangerously low.
When you’re deficient in B12, your energy level will plummet (sending you the to vending machine!), plus your immune system functioning is lowered and your risk of heart disease is increased!
The easiest way to get the B12 your body needs is with a sublingual spray like Hydroxaden 2.5!
Just five sprays under your tongue each day gives you a health-supporting 2.5 mg. dose of B12 which can be absorbed through the mucus membranes in your mouth.
Plus Hydroxaden also provides vitamins B2, B3 and B6, which all help keep your energy levels high and protect against heart disease.
Do what you need to do to prevent your job from taking its toll on you!
To your health,