4 major health concerns for office workers - a complete guide to nutritional supplements to improve health

Ms. Wang, 28 years old, works as an administrative assistant in the company. After joining the company two years ago, she gained 6 kilograms. She uses a computer at work and watches Korean dramas after get off work. She often feels tired and sore eyes, and has stiff shoulders and neck. Mr. Huang, 35 years old, works in sales. Every month when he is working hard to achieve sales results, he starts to have stomach pain and even suffers from gastroesophageal reflux. Mr. Zhang, 42, is a manager of a technology company. He is under great pressure at work. When he gets home from get off work, he has to face family pressure from his parents who want him to have children. This has caused him to suffer from insomnia, headaches, and decreased libido. His health checks in recent years have also shown some red marks.

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The cases described above may have occurred around us. These are symptoms that office workers often experience, mainly due to factors such as sitting in the office for a long time, irregular meal times, eating out, fast food, work pressure, etc. If they accumulate over a long period of time, health problems will sound the alarm.

Donna has more than ten years of experience in giving thousands of speeches. Here are the four health questions I am most often asked by office workers when I give speeches at companies:

Four common health problems among office workers

1. Chronic fatigue

Symptoms: Feeling tired all the time, never getting enough sleep, feeling of fatigue not relieved by rest, frequent headaches, depression, difficulty concentrating, poor sleep quality (restless sleep), sore throat, swollen lymph nodes in the neck, general muscle weakness, muscle discomfort or pain, migratory joint pain (no redness or swelling).

Cause: A series of physical and mental conditions caused by being in a high-pressure environment or a stressful life for a long time, and being overloaded with emotions and mental states.

Improvement method: Adequate nutrition is very important. When cells cannot produce energy smoothly, fatigue will occur. B vitamins and various minerals are indispensable nutrients for cell energy metabolism. For those who eat out and have an unbalanced diet, it is recommended to supplement with multivitamins. You should also consume more nutrients that help relieve stress and relaxation, such as calcium, magnesium, and DHA. In addition, you can engage in sports that you are interested in, and it is better to exercise outdoors; give yourself ten minutes every morning and before going to bed to sit quietly or meditate; massage and take a bath more often, these methods can help relieve stress.

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2. Stomach disease

Symptoms: bloating, poor appetite, stomach pain, heartburn, belching (sour belching), chronic cough, foreign body sensation in the throat, burning sensation in the chest.

Cause: Excluding the damage to the gastric mucosa caused by taking anti-inflammatory and analgesic drugs, the two main factors that cause stomach problems are stress and bad eating habits, such as irregular meal times and eating too fast.

Improvement method: Eat three meals at regular times and in regular quantities. Eat only until you are 70% full at each meal to avoid overeating and increasing the burden on the stomach. When you have stomach discomfort, you should avoid drinking caffeinated beverages such as tea, coffee, cola, cocoa, etc. Also avoid consuming sweets and sugary drinks, as these will promote gastric acid secretion and may make stomach problems worse. In addition, you should also develop the habit of chewing slowly, eating for 20 to 30 minutes for each meal; and try to eat in a relaxed and happy environment, and do not work while eating.

3. Obesity

Symptoms: Female body fat >30%, male body fat >25%, female waist circumference >80 cm, male waist circumference >90 cm.

Reason: There are two key reasons for gaining weight: one is eating too many calories, and the other is not being able to burn off the calories. Office workers often eat out, which contains many high-calorie and high-fat foods. Plus, they like to have a sugary drink or snack in the afternoon, which can easily lead to excessive calorie intake. If you live a sedentary life and don't exercise often, you won't burn off the calories and of course you'll gain weight!

Improvement method : Refined sugar is the main culprit of obesity and cardiovascular disease. Start by drinking less sugary drinks and snacks! Change from full-sugar drinks to low-sugar or sugar-free drinks, change from large cups to small cups, change from 1 cup a day to 1 cup every two days, and eat fresh fruits or plain nuts as snacks. For main meals, eat more whole foods and avoid processed foods, replace white rice with whole-grain rice or brown rice; and increase the intake of vegetables, with a bowl of vegetables for lunch and dinner; finally, choose a main course that is less oily, such as grilled chicken legs, steamed fish, grilled Matsusaka pork, etc.

4. Eye Discomfort

Symptoms: Eye fatigue, soreness, swelling, blurred vision, dry eyes, and excessive eye mucus.

Reason: Looking at the computer or mobile phone for a long time will tighten the ciliary muscles of the eyes, which may cause eye fatigue, soreness, blurred vision, worsening myopia, etc.; and focusing on staring at the screen will reduce the number of times you blink, and being in an air-conditioned room will reduce tear secretion, resulting in dry eyes and congested eyes.

Improvement method: Rest for 10 minutes after using your eyes for 50 minutes, and remember to blink more often. Adjust the height of the screen to 15 degrees below eye level and dim the brightness to make it easier on the eyes. And don’t forget to consume more foods and nutrients that help protect your eyes, such as fruits and vegetables in the colors of the rainbow, vitamin A, DHA, lutein, anthocyanins, phycoerythrin, etc.

This article comes from: Donna Nutritionist Chen Yichun's blog

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