Low Back Pain in Computer Users

If your job entails sitting for long periods while using the computer, you are at risk for developing actual physical changes to your spine and poor posture, serious pain in your back, neck, and legs, and other possibly permanent health problems. The damage starts as early as in your 20s and 30s, with some symptoms showing up immediately while others continue to progress over time.
The criteria are simple. If you sit in an office chair and work at a computer for most of your day, then you have a potential back problem in the making.
The set of back problems for computer users is technically referred to as “non-accidental injury” and results from a combination of factors, including poor body mechanics (aka bad posture), prolonged inactivity, repetitive motions (doing same thing over and over), and fatigue – just plain being worn out and tired (continual late nights or all-nighters, anyone?). This type of injury can lead to some very noticeable physical signs that your job/office chair/computer is prematurely aging you, such as:
Hunched posture
Upper back pain
Neck strain
Lower back pain
Sciatica
Carpal tunnel syndrome
What to do? Short of changing jobs, standing and moving around throughout the day, and going back to pen and paper, the office chair and computer are likely to remain a part of any office job you choose. The key is to start making proactive changes now, while you’re still in your 20s-30s-40s, to slow or reverse longer-term back problems that are already in progress.
Five ways to turn back the clock on computer-related back issues:
Just move. Your body can only tolerate one position for about 20 minutes at a pop, 30 minutes max. Not only will you experience discomfort, over time the soft tissues in your back (muscles, ligaments, tendons) slowly lose their elasticity, causing unnatural postures, stress in the back and then pain. So, remind yourself that a prolonged static posture is the enemy! Change positions often. Stand, stretch, take a short (or long) walk.

Reverse arch stretch
Move to the front of the chair and if possible interlace your fingers behind the back and feel the palms touching each other. There will be a stretch feeling in the front of the chest and shoulders when doing this. (If bringing the palms together is too difficult, an easier alternative is to clasp the hands together using just the fingers and not the palms). See Figure 3.
Once the proper hand position has been established, take a deep breath in and let the shoulders move even further backwards, letting the head fall back as well (this opens up the front of the neck).
Now exhale all the air, feeling the front of your body open up as you extend backwards. See Figure 4.
Hold this position for a few deep breaths if it feels comfortable to do so.
To get out of the stretch SLOWLY bring your head back up to ensure that you do not strain your neck.
Only stretch back as much as you're comfortable with. Over time you'll feel that you are able to get deeper into this stretch, extending back even further with minimal effort.
Doing the Reverse Arch Stretch while standing provides additional opening benefit to the buttock and pelvis as well. Ideally it is best to practice the stretch both while seated in an office chair and while standing.
The ‘opening’ feeling you’ll experience in your body afterwards is the direct result of increased blood flow, reduced organ system tension, enhanced spinal motion and relaxed muscle tone that the Reverse Arch Stretch creates.

Avoid hunching. Often computer users will sit at the front of their office chair and hunch forward to see the computer screen. This is exactly the WRONG way to use your chair. You actually want to sit back in your chair and have your computer screen at the right height so you don’t have to bend your neck. With a regular tennis ball, you can train yourself to sit back in your chair while sitting and working at the computer. Try the tennis ball technique for 30 days and see if you can “retrain” your posture.
Choose a good office chair. The key with your office chair is that it has the flexibility to adjust to your body and work needs in order to support your low back and create good posture. It doesn’t have to be expensive and it doesn’t have to have “ergonomic” in the description. What you do need to look for in a good office chair are the following, which are explained more in choosing the right ergonomic office chair:
Adjustable seat height
Enough seat width and depth
Lumbar adjustment
Adjustable back rest
Padded seat material
Adjustable arm rests
Swivel
Set up a back-friendly office. There are some tried-and-true guidelines for setting up your office chair and workstation to make them right for your unique work needs. First, you should determine the proper height of your desk, and then you can adjust your office chair according to your unique physical proportions. Check out our top 6 guidelines for customizing your office chair.
Use exercise as the ultimate weapon against back problems. Really important for maintaining good posture as you age is having strong back and abdominal muscles – your core body muscles - to hold your trunk up and in proper alignment. Specific ab and back strengthening exercises are needed to build and maintain these core muscles. General aerobic and muscle fitness from walking, swimming, biking, pilates, dancing – whatever kind of movement you prefer – is an absolute must to get your blood circulating after a day of sitting in front of the computer, and frankly as smart prevention against back problems for anyone. As daunting as it seems, getting in some regular back-healthy exercise is in fact doable. Check out an easy exercise program for low back pain relief.

DIABETES

Diabetes is a set of related diseases in which the body cannot regulate the amount of sugar (glucose) in the blood.

Glucose in the blood gives you energy—the kind you need when you walk briskly, run for a bus, ride your bike, take an aerobics class, and perform your day-to-day chores.

In a healthy person, the blood glucose level is regulated by several hormones, one of which is insulin. Insulin is produced by the pancreas, a small organ near the stomach that also secretes important enzymes that help in the digestion of food.

Types of diabetes

Type 1 diabetes: The body stops producing insulin or produces too little insulin to regulate blood glucose level.People with type 1 diabetes generally require daily insulin treatment to sustain life.

Type 2 diabetes: The pancreas secretes insulin, but the body is partially or completely unable to use the insulin.
Type 2 diabetes is usually controlled with diet, weight loss, exercise, and oral medications. More than half of all people with type 2 diabetes require insulin to control their blood sugar levels at some point in the course of their illness.

Gestational diabetes : It is a form of diabetes that occurs during the second half of pregnancy.
Although gestational diabetes typically goes away after delivery, women who have gestational diabetes are more likely than other women to develop type 2 diabetes later in life

Prediabetes: It is a common condition related to diabetes. In people with prediabetes, the blood sugar level is higher than normal but not high enough to be considered diabetes.
Prediabetes increases your risk of getting type 2 diabetes and of having heart disease or a stroke.
Prediabetes can be reversed without insulin or medication by losing a modest amount of weight and increasing your physical activity. This can prevent, or at least delay, onset of type 2 diabetes.

Risk factors for developing Type 1 diabetes

• A predisposition to develop type 1 diabetes may run in families .
• Environmental factors, such as certain types of viral infections
• Type 1 diabetes is most common in people of non-Hispanic white persons of Northern European descent, followed by African Americans and Hispanic Americans. It is relatively rare in those of Asian descent.
• slightly more common in men than in women.

Risk factors for developing type 2 diabetes

• may run in families
• High blood pressure
• High blood triglyceride (fat) levels
• Gestational diabetes
• High-fat diet
• High alcohol intake
• Sedentary lifestyle
• Obesity or being overweight
• Ethnicity
• Increasing age.

Common symptoms of both major types of diabetes

• Fatigue
• Unexplained weight loss
• Excessive thirst
• Excessive urination
• Excessive eating
• Infections
• Blurring of vision
• Delayed healing of wounds
• Altered mental status

Tests for diabetes

Fasting plasma glucose:

After 8 hours of fasting

If the blood glucose level
>126 mg/dL -diabetes.
between 100 and 126mg/dl-impaired fasting glucose(prediabetes)

Oral glucose tolerance test:

This test involves drawing blood for a fasting plasma glucose test and then drawing blood for a second test 2 hours after you drink a very sweet drink containing 75 grams of sugar.
If the blood sugar level after the sugar drink

>200 mg/dL - diabetic.
between 140 and 199 - impaired glucose tolerance( prediabetes)


We do not yet know of a way to prevent type 1 diabetes.
Type 2 diabetes, however, can be prevented in some cases.

Prevention of Type 2 diabetes

• Control weight to normal or near-normal levels by eating a healthy low-fat, high-fiber diet.
• Regular exercise is crucial to the prevention of type 2 diabetes.
• Keep alcohol consumption low.
• Quit smoking.
• If you have high blood fat levels (such as high cholesterol) or high blood pressure, take your medication as directed.
• Lifestyle modification and/or certain medications can be used in people with prediabetes to prevent progression to diabetes. Prediabetes can be diagnosed by checking fasting glucose and 2 hours after ingesting 75 grams of glucose.

Complications of diabetes

• Damage to the retina from diabetes (diabetic retinopathy) is a leading cause of blindness.
• Damage to the kidneys from diabetes (diabetic nephropathy) is a leading cause of kidney failure.
• Damage to the nerves from diabetes (diabetic neuropathy) is a leading cause of foot wounds and ulcers, which frequently lead to foot and leg amputations.
• Damage to the nerves in the autonomic nervous system can lead to paralysis of the stomach (gastroparesis), chronic diarrhea, and an inability to control heart rate and blood pressure with posture changes.
• Diabetes accelerates atherosclerosis, or the formation of fatty plaques inside the arteries, which can lead to blockages or a clot (thrombus), which can then lead to heart attack, stroke, and decreased circulation in the arms and legs (peripheral vascular disease).
• Diabetes predisposes people to high blood pressure and high cholesterol and triglyceride levels. These independently and together with hyperglycemia increase the risk of heart disease, kidney disease, and other blood vessel complications.

Diabetes

Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. The cause of diabetes continues to be a mystery, although both genetics and environmental factors such as obesity and lack of exercise appear to play roles.

With the FPG test, a fasting blood glucose level between 100 and 125 mg/dl signals pre-diabetes. A person with a fasting blood glucose level of 126 mg/dl or higher has diabetes.
In the OGTT test, a person's blood glucose level is measured after a fast and two hours after drinking a glucose-rich beverage. If the two-hour blood glucose level is between 140 and 199 mg/dl, the person tested has pre-diabetes. If the two-hour blood glucose level is at 200 mg/dl or higher, the person tested has diabetes

Major Types of Diabetes
Type 1 diabetes Results from the body's failure to produce insulin, the hormone that "unlocks" the cells of the body, allowing glucose to enter and fuel them.

Type 2 diabetes Results from insulin resistance (a condition in which the body fails to properly use insulin), combined with relative insulin deficiency.

Gestational diabetes Gestational diabetes affects about 4% of all pregnant women -

Pre-diabetes Pre-diabetes is a condition that occurs when a person's blood glucose levels are higher than normal but not high enough for a diagnosis of type 2 diabetes.

What affects my blood glucose levels?
It is important to understand what can make your blood glucose rise or fall, so that you can take steps to stay on target.
Things that can make blood glucose rise:
A meal or snack with more food or more carbohydrates than usual
Inactivity
Side effects of medications
Infection or other illness
Changes in hormone levels, such as during menstrual periods
Stress
Things that can make blood glucose fall:
A meal or snack with less food or fewer carbohydrates than usual
Extra activity
Side effects of other medications
Missing a meal or snack
Drinking alcoholic beverages (especially on an empty stomach)

Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn't good for you. Some basic principles have weathered the fad diets, and have stood the test of time. Here are a few tips on making healthful food choices for you and your entire family.
Eat lots of vegetables and fruits. Try picking from the rainbow of colors available to maximize variety. Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.
Choose whole grain foods over processed grain products. Try brown rice with your stir fry or whole wheat spaghetti with your favorite pasta sauce.
Include dried beans (like kidney or pinto beans) and lentils into your meals.
Include fish in your meals 2-3 times a week.
Choose lean meats like cuts of beef and pork that end in "loin" such as pork loin and sirloin. Remove the skin from chicken and turkey.
Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.
Choose water and calorie-free "diet" drinks instead of regular soda, fruit punch, sweet tea and other sugar-sweetened drinks.
Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Remember that fats are high in calories. If you're trying to lose weight, watch your portion sizes of added fats.
Cut back on high calorie snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.
Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes

High Blood Pressure

What Is High Blood Pressure?

High blood pressure is a blood pressure reading of 140/90 mmHg or higher. Both numbers are important.
Once high blood pressure develops, it usually lasts a lifetime. The good news is that it can be treated and controlled.
High blood pressure is called the silent killer because it usually has no symptoms. Some people may not find out they have it until they have trouble with their heart, brain, or kidneys.

When high blood pressure is not found and treated, it can cause:

• The heart to get larger, which may lead to heart failure.
  


• Small bulges (aneurysms (AN-u-risms)) to form in blood vessels. Common locations are the main artery from the heart (aorta); arteries in the brain, legs, and intestines; and the artery leading to the spleen.
  


• Blood vessels in the kidney to narrow, which may cause kidney failure.
  


• Arteries throughout the body to "harden" faster, especially those in the heart, brain, kidneys, and legs. This can cause a heart attack, stroke, kidney failure, or amputation of part of the leg.
  


• Blood vessels in the eyes to burst or bleed, which may cause vision changes and can result in blindness.

What Is Blood Pressure?

Blood is carried from the heart to all parts of your body in vessels called arteries. Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats (about 60–70 times a minute at rest), it pumps out blood into the arteries. Your blood pressure is at its highest when the heart beats, pumping the blood. This is called systolic (sis-TOL-ik) pressure. When the heart is at rest, between beats, your blood pressure falls. This is the diastolic (di-a-STOL-ik) pressure.

Blood pressure is always given as these two numbers, the systolic and diastolic pressures. Both are important. Usually they are written one above or before the other, such as 120/80 mmHg (measured in millimeters of mercury, a unit for measuring pressure). When the two measurements are written down, the systolic pressure is the first or top number, and the diastolic pressure is the second or bottom number (for example, 120/80). If your blood pressure is 120/80, you say that it is "120 over 80."

Blood pressure changes during the day. It is lowest as you sleep and rises when you get up. It also can rise when you are excited, nervous, or active.

Still, for most of your waking hours, your blood pressure stays pretty much the same when you are sitting or standing still. That level should be lower than 120/80 mmHg. When the level stays high, 140/90 mmHg or higher, you have high blood pressure. With high blood pressure, the heart works harder, your arteries take a beating, and your chances of a stroke, heart attack, and kidney problems are greater.

What Is Normal Blood Pressure?

A blood pressure reading below 120/80 mmHg is considered normal. In general, lower is better. However, very low blood pressure can sometimes be a cause for concern and should be checked out by a doctor.
Doctors classify blood pressures under 140/90 mmHg as either normal or prehypertension.
Normal blood pressure is lower than 120/80 mmHg.
Prehypertension is blood pressure between 120 and 139 for the top number, or between 80 and 89 for the bottom number. For example, blood pressure readings of 138/82, 128/89, or 130/86 are all in the prehypertension range. If your blood pressure is in the prehypertension range, it is more likely that you will end up with high blood pressure unless you take action to prevent it.

What Is High Blood Pressure?

A blood pressure of 140/90 mmHg or higher is considered high blood pressure. Both numbers are important. If one or both numbers are usually high, you have high blood pressure.
If you are being treated for high blood pressure and have repeated readings in the normal range, you still have high blood pressure.

Who Is At Risk for High Blood Pressure?

Your chances of developing high blood pressure are also higher if you:

• Are overweight
  


• Are a man over the age of 45
  


• Are a woman over the age of 55
  


• Have a family history of high blood pressure
  


• Have prehypertension (that is, blood pressure in the 120–139/80–89 mmHg range)
  

Other things that can raise blood pressure include:

• Eating too much salt
  


• Drinking too much alcohol
  


• Not getting enough potassium in your diet
  


• Not doing enough physical activity
  


• Taking certain medicines

Prevention of High Blood Pressure

• keeping a healthy weight


• being physically active


• choosing and preparing food with less salt and sodium


• quitting smoking


• drinking alcohol in moderate if you drink

High Blood Cholesterol

High Blood Cholesterol is one of the major risk factors for developing a Heart disease.Higher your Blood Cholesterol,greater is the risk of developing a heart disease or heart attack.


When there is too much cholesterol, it accumulates in the wall of your arteries.This causes hardening and narrowing of your arteries.This reduces the blood flow to your heart.If enough blood and oxygen doesnt reach your heart,you will get chest pain.If the blood supply is completly blocked that is heart attack

Every one older than 25 should have a blood test called Lipoprotien profile.
This test is done after a 9 to 12 hours fast.This gives information about

Total cholesterol
LDL (Low Density Lipoprotien)
Triglycerides
HDL(High Density Lipoprotien)

Compare your cholesterol value with the table below

Total cholesterol in mg/dl
less than 200 - desirable
between 200 and 240 - borderline high
more than 240 -high

LDL in mg/dl
less than 100 -optimal
100 to 130 - near optimal/above optimal
130 to 160 - borderline high
160 to 190 - high
more than 190 - very high

HDL in mg/dl(good cholesterol)
less than 40 - increases the risk of heart disease
more than 60 -protects against heart disease

Triglycerides in mg/dl
less than 150 - desirable
150 to 190 - high
more than 190 - very high

What increases your cholesterol levels?
1.Saturated fat and cholesterol level in your food
2.Over weight
3.Less physical activity

Other than these ,increase in the age can increase your cholesterol.high cholesterol can also run in families.

Measures to reduce your cholesterol
1.Less saturated fat and cholesterol in your food.
2.More dietary fibres
3.Weight management.the waist circumferance should not be more than 40 inches for men and 35 for women
4.Atleast 30 minutes physical activity on most if not in all days.
5.If all the above measures do not help,you should take cholesterol lowering drugs as per doctors advice

EAR CARE

Your ears are delicate, irreplacable instruments. Once hearing is damaged, it often can't be restored. So give your ears – and your hearing – the same level of care and attention as you do other vital parts of your body. Here are some basic tips that can help:

Cleaning Your Ears

Clean your ears with extra care. Wipe the outer ear with a washcloth or tissue.
Never put anything into your ear that’s smaller than an adult finger covered with a washcloth. Using cotton swabs or other small object may damage the sensitive structures of your inner ear
Earwax is usually removed by the ear’s own cleaning mechanism. If you have a build-up of excess earwax, see your physician or medical professional.

Noise

Avoid exposing yourself to loud noise. The best action is to get rid of the noise or leave the noisy area.
Follow this simple rule of thumb: if you need to shout to be heard over noise, it's potentially damaging
When you can’t avoid noise, always wear ear protection (earplugs or earmuffs)
Be aware that repeated or prolonged exposure to lower noise levels may cause hearing damage
Protect the ears of children who are too young to know the dangers that noise can pose


Illness and Medications

Reduce the risk of ear infections by treating upper respiratory tract infections promptly
Some illnesses and medical conditions can affect your hearing. If you experience sudden hearing loss or persistent noise in your ears or head (tinnitus), see your doctor right away
Be aware that certain medications are ototoxic and may damage your hearing. Take medications only as directed, and talk with your doctor immediately if you experience unusual symptoms
Stop smoking. Some studies have found that adults who smoke are more likely to develop hearing loss than nonsmokers. Smoking can also aggravate existing conditions, such as tinnitus


At Home

Wear personal ear protection (earplugs or earmuffs) when using everyday equipment (such as lawnmowers, power tools, and even some kitchen devices), which may be loud enough to damage your ears.
When using stereos and home theater systems, avoid excessive volume. If you think it’s too loud, it probably is.


At Work

If you work in a noisy atmosphere, wear personal ear protection, such as earplugs or earmuffs
Certain chemicals, such as solvents, can damage your hearing. If you use chemicals in your work, talk with someone in authority about ways to reduce your exposure


At Play

Always wear a helmet when you bike, ski, roller blade, or in any other activity that puts you at risk for head and ear injuries
At rock concerts, nightclubs, and motor sports events, wear earplugs
If you scuba dive, learn and practice proper underwater descent techniques to avoid potentially damaging changes in pressure inside your ears
Use caution when setting the volume on personal radios, CD players, and MP3 systems. Even lower volumes can be damaging when you listen over long periods of time. Remove the headphones now and then to give your ears a rest


Travel

In the car, always wear your seatbelt. In an accident, seatbelts can save your life and help you avoid injury to your head and ears
Keep auto sound systems at sensible volumes. This can help you avoid hearing damage and allow you to hear (and yield to) emergency vehicles
When you fly, swallow and yawn frequently when the plane is taking off and landing to equalize pressure in your ears. If you have an upper respiratory problem (such as a cold, the flu, or a sinus infection), take a decongestant a few hours before your plane is scheduled to land, or use a decongestant spray just prior to landing

EYE CARE

Good Habits for a Good Sight

1. Protect Your Eyes With Sunglasses.

Harmful ultraviolet light from the sun causes several known conditions to occur in the eye. Sunlight has been shown to speed up the development of cataracts and macular degeneration. It can also cause abnormal thickening or growths to form on the white part of the eye. Especially at risk are people who spend long hours in the sun, who have had cataract surgery or who are taking certain medications such as tranquilizers, tetracycline and diuretics. These drugs can cause sensitivity to sunlight. Furthermore, sunglasses reduce glare and bright light that may impede your vision and cause accidents.

2. Do Not Smoke

Smoking can cause you to develop cataracts and increases your risk for developing macular degeneration. People who smoke, have a poor diet and drink alcohol are prone to an optic nerve condition that can produce profound vision loss. Smoking is also a major irritant to patients with dry eye syndrome.


3. Limit Alcoholic Beverages

Drinking alcohol dehydrates the body, including the eyes. Dry eye symptoms are much more likely to develop if you drink alcohol. Drinking large quantities of alcohol may cause nutritional problems and may lead to toxic amblyopia, an optic nerve disease.


4. Keep Blood Sugar Within Healthy Limits.

Continually challenging your body with foods that are rich in fat and sugar can put you at risk for developing large blood sugar fluctuations and eventually, diabetes. If you already have diabetes, keeping your blood sugar levels stable can prevent or delay the onset of diabetic eye diseases including diabetic retinopathy, glaucomaand cataracts.Blood sugar fluctuations can also make the natural lens inside the eye swell, resulting in large prescription changes. You may be nearsighted one day, then farsighted the next. When this occurs, a possible diagnosis of diabetes is usually considered.


5. Keep Blood Pressure and Cholesterol Under Control

High blood pressure can lead to hypertensive retinopathy a condition that left untreated can result in blindness. In addition, high blood pressure has been found to increase your risk for eye diseases such as diabetic retinopathy, glaucoma and macular degeneration. High blood pressure in addition to high cholesterol places you at risk for developing a stroke or a central retinal artery occlusion. Strokes affecting one side of the brain often produce large blind spots in your vision. A central retinal artery occlusion is a "stroke to the eye" and usually produces profound vision loss.


6. Eat Antioxidant-Rich Foods

Foods containing antioxidants along with zinc have been shown to delay the progression of advanced macular degeneration by 25%. Although studies are controversial, antioxidants are believed to also delay cataract formation. Other nutrients, such as Vitamin A, play a vital role in good retinal health and aid in both color and night vision. Lutein and zeaxanthin, both carotenoid nutrients, have also shown positive side effects in macular degeneration patients. Omega-3 fatty acids were shown to help prevent recurrent styes and improve dry eye symptoms.

You can find the foods rich in anti oxidants by clicking the link below



http://www.clevelandclinic.org/heartcenter/pub/guide/prevention/nutrition/antioxidants.htm


7. Have Regular Eye Examinations

Having a regular eye examination promotes eye health. It is easy to do, cost-effective and you might just learn a thing or two. Serious eye conditions are usually detected before vision or eye health is impacted. Regular eye exams also allow your doctor to measure your vision so that changes can be made to your prescription, ensuring your best possible vision.Many eye diseases if detected early can be treated succesfully with out significant vision loss.


Eye care for computer professionals

With so many of us spending lots of time in front of the computer every day it comes to no surprise that research is showing a rise in visual problems. What can one do? First, it’s important to find out how you can protect your eyes through eye health exams and by making a few minor changes in your computer viewing habits.

Here are some helpful Eye Care Tips -

Positioning is everything

Correct positioning of your computer, keyboard and typing copy is essential. Your screen should be positioned about an arm’s length from your eyes and 20 degrees below eye level. Consider foot and wrist rests for added comfort.

Lighting can make all the difference

Room lighting should be diffuse, not direct, to reduce glare and reflections from your screen. Look into an internal or external glare screen and be sure to set your colour, contrast and brightness levels to suit you.

A little extra help for your glasses

Anti-reflective coatings on the lenses of your glasses can be applied by your optometrist to reduce discomfort and to ease reduced vision from bright and/or flickering light sources such as VDTs and fluorescent lights. And don’t forget, your doctor of optometry can talk to you about eyeglasses designed specifically for people who use computers a lot.

Take time out, our 20-20-20 rule

Step I :-After every 20 minutes of looking into the computer screen, turn yourhead and try to look at any object placed at least 20 feet away. Thischanges the focal length of your eyes, a must-do for the tired eyes.
Step II :-Try and blink your eyes for 20 times in succession, to moisten them.
Step III :-Time permitting of course, one should walk 20 paces after every 20 minutesof sitting in one particular posture. Helps blood circulation for the entire body.

It’s all in the blinking

Did you know that on average we blink 12 times per minute? But wait, did you know that when we’re on the computer we only blink 5 times per minute? That can add up to dry eyes. Relieve the discomfort by using artificial tear drops or gels and remember to blink!

Palming

Sit straight at your workstation and rub your palms against each other till you feel them warm. The warmth of your palms helps soothe and relax tired eyes. Then, lightly cup your eyes with your palms and relax for 60 seconds. Count the seconds in your mind. Repeat this exercise two to three times whenever your eyes feel tired, or as often as you want. While palming, you can either rest your elbows on your desk or keep away from the desk and cup your eyes. Both ways are fine.

Splash water on your face

During breaks, splash water on your face while closing your eyes. This has an overall relaxing effect and helps you feel refreshed.Use tea bagsKeep two used tea bags in the refrigerator before you leave for work. Once you are home, place the tea bags on your eyes for a few minutes as you relax. This not only soothes tired eyes, but also reduces puffiness.

FOOD CHOICE

• Why is healthy eating important?

When combined with exercise, a healthy diet can help you lose weight, lower your cholesterol level and improve the way your body functions on a daily basis. Food can be divided into 6 basic food groups, consisting of

1) grains, 2) fruits, 3) vegetables, 4) meats and beans, 5) dairy and 6) fats.

• Recommended Adult daily diet
  3 ounces of whole grains, and 6 ounces of grains total
  2 cups of fruit
  2 1/2 cups of vegetables
  3 cups fat-free or low-fat dairy

The following are some ways to make healthier food choices and to get the recommended amounts of whole grains, fruits and vegetables and dairy.

1.Grains

Whole-grain breads are low in fat; they're also high in fiber and complex carbohydrates, which helps you feel fuller longer and prevents overeating. Choose these breads for sandwiches and as additions to meals.

Avoid rich bakery foods such as donuts, sweet rolls and muffins. These foods can contain more than 50% fat calories. Snacks such as angel food cake and gingersnap cookies can satisfy your sweet tooth without adding fat to your diet.

Hot and cold cereals are usually low in fat. But instant cereals with cream may contain high-fat oils or butterfat. Granola cereals may also contain high-fat oils and extra sugars. Look for low-sugar options for both instant and granola cereals.

Avoid fried snacks such as potato chips and tortilla chips. Try the low-fat or baked versions instead.

Avoid

Croissants, biscuits, white breads and rolls
Doughnuts, pastries and scones
Fried tortillas
Sugar cereals and regular granola
Potato or corn chips and buttered popcorn
White pasta
White rice
Fried rice, or pasta and rice mixes that contain high-fat sauces
All-purpose white flour

Use

Low-fat whole grain breads and rolls (wheat, rye and pumpernickel)
English muffins and small whole grain bagels
Soft tortillas (corn or whole wheat)
Oatmeal, low-fat granola and whole-grain cereal
Crackers (animal, graham, rye, soda, saltine, oyster)
Pretzels (unsalted) and popcorn (unbuttered)
Whole-wheat pasta
Brown rice
Rice or pasta (without egg yolk) with vegetable sauces


2.Fruits and Vegetables

Fruits and vegetables are naturally low in fat. They add flavor and variety to your diet. They also contain fiber, vitamins and minerals.

Margarine, butter, mayonnaise and sour cream add fat to vegetables and fruits. Try using nonfat or low-fat versions of these foods. You can also use nonfat or low-fat yogurt or herbs as seasonings instead

Avoid

Fried vegetables or vegetables served with cream, cheese or butter sauces
Coconut
French fries, hash browns and potato chips

Use

All vegetables raw, steamed, broiled, baked or tossed with a very small amount of olive oil and salt and pepper
Fruit (fresh or canned in light syrup)
Baked, mashed and boiled potatoes or sweet potatoes

3.Meat, Poultry and Fish

Beef, Pork, Veal and LambBaking,

Broiling and roasting are the healthiest ways to prepare meat. Lean cuts can be pan-broiled or stir-fried. Use either a nonstick pan or nonstick spray coating instead of butter or margarine.Trim outside fat before cooking. Trim any inside, separable fat before eating. Select low-fat, lean cuts of meat. Lean beef and veal cuts have the word "loin" or "round" in their names. Lean pork cuts have the word "loin" or "leg" in their names.Use herbs, spices, fresh vegetables and nonfat marinades to season meat. Avoid high-fat sauces and gravies.

Poultry

Baking, broiling and roasting are the healthiest ways to prepare poultry. Skinless poultry can be pan-broiled or stir-fried. Use either a nonstick pan or nonstick spray coating instead of butter or margarine.Remove skin and visible fat before cooking. Chicken breasts are a good choice because they are low in fat and high in protein. Use domestic goose and duck only once in a while because both are high in fat.

Fish

Poaching, steaming, baking and broiling are the healthiest ways to prepare fish. Fresh fish should have a clear color, a moist look, a clean smell and firm, springy flesh. If good-quality fresh fish isn't available, buy frozen fish.
Most seafood is low in saturated fat. Omega-3 fatty acids are found in some fatty fish, such as salmon and cold water trout. They may help lower the risk of heart disease in some people.

Cross-over Foods

Dry beans, peas and lentils offer protein and fiber without the cholesterol and fat that meats have. Once in a while, try substituting beans for meat in a favorite recipe, such as lasagna or chili.
TVP, or textured vegetable protein, is widely available in many foods. Vegetarian "hot dogs," "hamburger" and "chicken nuggets" are low-fat, cholesterol-free alternatives to meat.

Avoid

Regular or breaded fish sticks or cakes, fish canned in oil, seafood prepared with butter or served in high-fat sauce
Prime and marbled cuts
Pork spare ribs and bacon
Regular ground beef
Lunch meats such as pepperoni, salami, bologna and liverwurst
Regular hot dogs or sausage

Use

Fish (fresh, frozen, canned in water), low-fat fish sticks or cakes and shellfish (such as shrimp)
Select-grade lean beef (round, sirloin and loin)
Lean pork (tenderloin and loin chop) and turkey bacon
Lean or extra-lean ground beef, ground chicken and turkey breast
Lean lunch meats such as turkey, chicken and ham
Fat-free hot dogs and turkey dogs

4.Dairy

Choose skim milk or low-fat buttermilk. Substitute evaporated skim milk for cream in recipes for soups and sauces.

Try low-fat cheeses. Skim ricotta can replace cream cheese on a bagel or in a vegetable dip. Use part-skim cheeses in recipes. Use 1% cottage cheese for salads and cooking. String cheese is a low-fat, high-calcium snack option.

Plain nonfat yogurt can replace sour cream in many recipes. (To maintain texture, stir 1 tablespoon of cornstarch into each cup of yogurt that you use in cooking.) Try mixing frozen nonfat or low-fat yogurt with fruit for dessert.

Skim sherbet is an alternative to ice cream. Soft-serve and regular ice creams are also lower in fat than premium styles.

Avoid

Whole or 2% milk
Evaporated milk
Regular buttermilk
Yogurt made with whole milk
Regular cheese (examples: American, blue, Brie, cheddar, Colby and Parmesan)
Regular cottage cheese
Regular cream cheese
Regular ice cream

Use

Skim or 1% milk
Evaporated skim milk
Buttermilk made from skim (or 1%) milk
Nonfat or low-fat yogurt
Low-fat cheese with less than 3 grams of fat per serving (example: natural cheese, processed cheese and nondairy cheese such as soy cheese)
Low-fat, nonfat, and dry-curd cottage cheese with less than 2% fat
Low-fat cream cheese (no more than 3 grams of fat per ounce)
Sorbet, sherbet and nonfat or low-fat ice cream (no more than 3 grams of fat per 1/2 cup serving)

5.Fats, Oils and Sweets

Eating too many high-fat foods not only adds excess calories (which can lead to obesity and weight gain), but can increase your risk factor for several diseases. Heart diseases,Diabetes, certain types of cancer and osteoarthritis have all been linked to diets too high in fat. If you consume too much saturated and trans fats, you are more likely to develop high cholesterol and coronary artery disease.

Avoid

Cookies
Shortening, butter or margarine
Regular mayonnaise
Regular salad dressing
Using fat (including butter) to grease pan

Use

Fig bars, gingersnaps and molasses cookies
Olive, soybean and canola oils
Nonfat or light mayonnaise
Nonfat or light salad dressing
Nonstick cooking spray

EXERCISE

• Sneak exercise into your day
  Take the stairs instead of the elevator.
  Go for a walk during your coffee break or lunch.
  Walk all or part of the way to work.
  Do housework at a fast pace.
  Rake leaves or do other yard

• How do I get started?
  Start by talking with your doctor. This is especially important if you haven't been active, if you have any health problems, or if you're pregnant or elderly.Start out slowly. If you've been inactive for years, you can't run the Boston Marathon after 2 weeks of training. Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long.
  
  
• How do I stick with it?
  Here are some tips that will help you start and stick with an exercise program:
  1.Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.
  2.Get a partner. Exercising with someone else can make it more fun.
  3.Vary your routine. You may be less likely to get bored or injured if you change your routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like chopping wood.
  4.Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside. Wait until later in the day if you're too stiff in the morning.
  5.Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise.
  6.Forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Stop if you hurt.
  7.Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play tennis
  

• How can I prevent injuries?
  Start every workout with a warm-up. That will make your muscles and joints more flexible. Spend 5 to 10 minutes doing some light calisthenics and stretching exercises, and perhaps brisk walking. Do the same thing when you're done working out--until your heart rate returns to normal.Pay attention to your body. Stop exercising if you feel very out of breath, dizzy, faint or nauseated, or have pain.
  
• Benefits of regular exercise
  1.Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity
  2.Keeps joints, tendons and ligaments flexible so it's easier to move around
  3.Reduces some of the effects of aging
  4.Contributes to your mental well-being and helps treat depression
  5.Helps relieve stress and anxiety
  6.Increases your energy and endurance
  7.Helps you sleep better
  8.Helps you maintain a normal weight by increasing your metabolism (the rate you burn calories)
  
• What is the best exercise?
  The best exercise is the one that you will do. Walking is considered one of the best choices because it's easy, safe and cheap. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. And it doesn't require any training or special equipment, except for good shoes.Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.