Source: Health Times
Health Times reporter Chu Chao Xu translation
"This is not scientific. Our factory is not the first! Vote quickly, dear friends!" Not long ago, a group of "overtime building" rankings in Beijing, Shanghai, Guangzhou and Shenzhen were popular online, and netizens were soliciting votes for their office buildings. A few days ago, a video entitled "Fat is a common" work-related injury "has aroused widespread concern among netizens. According to relevant data, due to high work pressure, irregular diet and early morning sleep, the busier people are, the more likely they are to get fat. This phenomenon is known as "overwork and obesity", which is mostly found among media personnel, IT engineers and other people. Overtime is inevitable. How can we stay away from all kinds of "overtime sickness"?
Exercise according to sewing needles, increase chewing to prevent "overwork and obesity"
"Although the concept of 'overwork and obesity' is not accurate, it has some basis." Zhou Lingli, a physician in the Department of Endocrinology of People's Hospital of Peking University, said that "overwork and obesity" is mainly seen in mental workers. The main reason is not overwork, but obesity caused by long sitting, little exercise and irregular eating and drinking.
"At lunch time, many white-collar workers are hitting the keyboard and staring at the computer, while gobbling up a few mouthfuls during the intermission." Zhou Lingli said that the fewer times they chew, the faster they swallow, and the slower they feel full. As a result, they have inadvertently eaten a lot of food. In addition, they usually have less exercise, which leads to obesity over time.
"Appetite is related to mood. After a busy day's work, the mood is relaxed and the appetite is wide open." Zhou Lingli said that some people work late, completely relax after work, go out to have a big meal, go home and sleep. What's more, they can't afford to eat breakfast and lunch during the day, and they eat the food of the day after working overtime at night. Little did they know that food had no time to digest and accumulate in the body, so it formed fat. In addition, some people have to rely on diet to relieve their stress - the desk is full of various foods, and they can't help eating when staring at the computer.
For the prevention and reduction of "overwork and obesity", Zhou Lingli suggested that if the current situation of sedentary cannot be changed due to the nature of work, we should do sports according to the sewing points, such as going up and down stairs for activities during work breaks, or often going to the water room for water; Even if you can't get away from the work station, you can also do the left and right leg lifting alternately when sitting on the chair. During lunch, it is recommended to chew every mouthful 10~20 times. At the same time, we must give up the habit of eating snacks.
"Three highs" favor overtime workers, and frequent activities help alleviate the problem hypertension
Zhou Lingli introduced that in recent years, the probability of "three highs" of overtime workers has increased, mainly due to a series of metabolic syndrome caused by abdominal obesity, in which high blood fat and high blood sugar are closely related to obesity. The high blood pressure is related to the psychological state - more adrenaline is secreted during tension, which stimulates vasoconstriction and can aggravate hypertension.
"There is a time limit for people's psychological endurance (there is no statistics on the specific length of time). If they exceed their psychological endurance, they will have to rest. The eight hour working system is also based on this." Zhou Lingli said that the excitement of human hormones is the highest at 8 o'clock in the morning, and began to decline after 16 o'clock, and the lowest at zero. If the overtime work reaches zero, it means that the excitement of hormone is forced to be mobilized, and the work will inevitably get half the result with twice the effort.
However, as the saying goes, "sharpening the knife does not stop the woodcutter." When the idea of working at night is interrupted, you might as well get up and walk or look at the night outside the window, and then go back to work, or you may feel that the idea is clearer than before, so the psychological pressure will also be relieved, which will help reduce blood pressure.
Get up and exercise for 10 minutes every two hours
Qi Jing, chief physician of the Infection Department (Hepatology Department) of Beijing Traditional Chinese Medicine Hospital, said that for those who often sit for a long time, it is best to sit for two hours and get up and exercise; For those who often need to stand or walk for a long time due to work, they should also sit down and have a rest for 5-10 minutes.
Qi Jing taught the following health exercises to the workers who had been at the desk for a long time:
1
Rub your face: after rubbing the palms of your hands together, place them on the inside of your eyes, and then rub them from the inside out to the outer edges of your ears for 10 times.
2
Shampoo: open your hands with ten fingers slightly bent, comb the half of your hair on the same side with your fingertips and fingers, from the front hairline to the back hairline, and comb your hair slowly with moderate force, comb the whole hair and repeat for 10 times.
3
Rotate the arm to expand the chest: open the palm of five fingers downward, extend the upper arm to the front end, then hold the fingers, rotate the palm upward and inward, bend the elbow, expand the chest three times, open the palm of five fingers downward, and repeat for 10 times.
4
Knee rubbing: put the palm on the knee joint on the same side, rotate and rub left and right, while the upper arm drives the shoulder and waist, swing and rotate left and right for 10 times.
5
Rotate the waist: hold two knees with both hands, rotate the waist 10 times to the left and 10 times to the right with the tailbone as the axis, then rotate the waist 10 times from the belt to the thoracic spine and cervical spine, and finally swing the head up and down 10 times.
Sitting for a long time causes prostate disease. Less cycling and more climbing will help recovery
Xiao Zhou (not his real name), an IT engineer who works in a listed "overtime building", told reporters that he once unintentionally felt a stabbing pain in his lower abdomen, sometimes accompanied by perineum and crotch pain, accompanied by low back pain and shortness of breath. Later, he was diagnosed as prostatitis 。 The doctor told us not to sit for a long time while taking medication, but to walk and jog more often. After 4 months, the symptoms of Xiaozhou gradually disappeared, and B-scan showed that his prostate gland had returned to normal size. During the treatment, he often participated in long-distance walking and brisk walking activities. Sometimes he would take about 4 hours to walk 20 kilometers home from work early on Friday.
Xiao Zhou said, "Although the company says" nine to five ", in order to catch up with the progress of the project, it basically has to work overtime until about 22 o'clock three days a week five days a week, sometimes even all night. We sit in front of the computer, there is little time for activities, and the spirit is highly nervous."
In this regard, Gao Bing, deputy chief physician of the andrology center of Peking University First Hospital, said that some prostatitis patients are often accompanied by Spermatic cord varicosity , which is related to the local blood flow obstruction caused by sedentary. Patients should pay attention to more exercise, but remember to ride less bicycles to avoid oppression of the prostate; Usually use stairs instead of elevators to enhance blood circulation and help the recovery of prostatitis, especially aseptic prostatitis.
Stretching more without leaving the station can prevent lumbar disc protrusion
Mr. Xiong (not his real name) is a professional driver with more than 30 years of driving experience. He told reporters that a few months ago, when he yawned and stretched, he suddenly felt lumbago , subconsciously beat the painful part for several times, but it did not work, so he was diagnosed as Lumbar disc herniation 。 "Although the company requires to take a shift, the working hours are flexible for drivers. If something happens, they have to leave no matter how late. Sometimes they send leaders and colleagues out for meetings, and they are not willing to get off when waiting. They usually sit in the car listening to the radio and smoking," Mr. Xiong said.
Li Zhenzhou, deputy chief physician in orthopaedics of the First Affiliated Hospital of the PLA General Hospital (the former 304 Hospital), said that people's driving time increased significantly, which affected the lumbar spine over time. In addition, lumbar disc herniation has a trend of youth, which is related to the lack of physical exercise and long-term sitting work.
As for how to prevent and cure it, Zhou Shaobo, deputy chief physician of orthopaedics department of Hangzhou First People's Hospital, said that those who work overtime and sit for a long time should take part in sports properly. Even if the work is busy and cannot leave the work station, stretching can also prevent lumbar disc herniation. Obese people should pay more attention to exercise, because obesity will cause chronic strain of intervertebral discs.
Reporter's notes
Do you go to bed early even if you don't work overtime?
At present, working overtime may have become a common practice, resulting in irregular work and rest and lack of exercise. Over time, various "overtime diseases" have been caused. Some people believe that all kinds of physical discomfort and lack of time to exercise are caused by overtime.
But even if you don't work overtime, do you go to bed early? Is life habit really regular? For example, although many experts have repeatedly stressed that looking at mobile phones after turning off the lights is easy to suffer glaucoma However, people who watch mobile phones in bed still go their own way. In the darkness around me, I stared at the "small world" with a ray of light in my hand. Is it busy with business or amateur activities? Only I know this. As the saying goes, "Time is like water in a sponge. As long as you are willing to squeeze, there will always be some."
At the time when the "success study" is popular, people regard achievements in work and career as the performance of ability, which is beyond reproach; However, it may be the real ability to arrange work, exercise and rest time scientifically and skillfully, and exercise self-discipline.
