A Convenient Modern Lifestyle Brings Along With It A Host Of Health Concerns.
We live around gadgets and things of convenience all day. A sedentary work culture and urban lifestyle push us to do unhealthy things that do more damage than good to our bodies.
01. Obesity Unhealthy weight gain or obesity is caused by unsupervised eating. Most processed or fast foods are high in fat and trans-fat. If you are not eating fruits, vegetables and unrefined carbohydrates, drinking too much alcohol alongside lack of physical activity and smoking, chances are you are gaining weight. Combined with stress and lack of sleep, obesity can bring in a whole lot of health problems including diabetes, cholesterol, and cardiovascular disorders. How You Can Prevent It Follow a healthy eating plan including low-calorie nutritious foods such as fruits, vegetables, and whole grains. Avoid saturated fat and limit sweets and alcohol. Be aware of triggers that cause you to eat excessively. Exercise regularly — around 150 to 300 minutes of moderate intensity activity a week to prevent weight gain. Stick to your health plan during vacation and holidays as much as possible.
02. Text Neck This is a modern age health condition affecting the neck. It is caused by repeated stress injury and pain in the neck due to excessive watching or texting on handheld devices such as mobile phones, gaming gadgets, tabs, etc., over a sustained period of time. How You Can Prevent It To prevent Text Neck, raise the cell phone to eye level so the head is not tilted. The monitor screen of your desktop/laptop computer should be at eye level so that your head is not continuously dropping and causing muscle strain. Straighten your posture. To alleviate stress, stretch/arch your neck and upper back backward, pulling your shoulders into alignment under your ears.
03. Computer Vision Syndrome CVS is caused by staring at a computer screen all day. It includes a headache, dry eyes, blurred vision, trouble focusing, sensitivity to light and burning or red eyes.
How You Can Prevent It Keep blinking. It washes your eyes in naturally therapeutic tears. Every 20 minutes, spend 20 seconds looking at something 20 feet away. Keep bright lighting overhead to a minimum. Use blinds and get an anti-glare screen. Position the computer screen to reduce reflections from windows or overhead lights. Keep the monitor at least 20 inches away from your eyes. Its center should be about 02 to 04 inches below your eyes. Adjust the screen so that you look at it downward. Have a comprehensive eye exam done by an eye specialist.
04. Hearing Loss It is not uncommon for youngsters to listen to music, watch movies on the go. While using headphones helps you from distracting people around you, listening to music in loud volumes for long periods can affect your ears and may even cause permanent damage. Similarly, infections caused due to unclean ear-buds are resulting in young people developing the type of hearing loss typically seen in older adults.
How You Can Prevent It Turn the volume of your system just enough so that you can hear your music comfortably, but no higher. Listen to music at 60% of the maximum volume. Use earbuds for not more than an hour at a time.
05. Acidity And Gastrointestinal Issues Thanks to poor eating habits and guzzling too many carbonated and sugary drinks, acidity is another common health problem facing youngsters. Regular eating of junk and packaged foods, not concentrating on the food while eating, disrupts the pH balance and natural flora of the stomach. This causes both bloating and acidity.
How You Can Prevent It Follow a healthy diet with plenty of fruits and whole grains. Eat slowly by chewing food instead of gulping it down in a hurry. Certain foods that are likely to trigger acidity or reflux include mint, fried foods, spicy foods, tomatoes, garlic, coffee, tea, carbonated beverages, and alcohol. Stay upright after eating. Finish eating two/three hours before going to bed.
06. Feet Deformities Wearing the right footwear is crucial. However, modern lifestyle demands you to try footwear styles that are not friendly to the body. When you are wearing high heels the foot remains in a downward position increasing the pressure on bottom plantar of the forefoot. Over time, there is a possibility of this leading to deformities such as hammer toes, bunions and more. The downward foot position also causes your foot to turn to the outside and may cause temporary or permanent deformity. How You Can Prevent It Choosing footwear that fits correctly, especially low-heeled shoes with comfortable space for the toes is one of the main ways to prevent foot deformities and pain.
07. Carpal Tunnel Syndrome CTS is caused by the repeated motion of the wrist, as well as wrong positioning of the wrists while using your keyboard or mouse. A painful, progressive condition, it occurs when the median nerve in the wrist is compressed. Beginning with pain, numbness, and tingling in the thumb and the two fingers next to it. As the condition progresses it may affect the rest of the hand and the forearm. How You Can Prevent It When sitting at a desk for many hours a day, make sure your arms are supported by your desk at a right angle by adjusting your chair. Take breaks from work to relax your muscles. Allow your hands to fall loose at your sides while you are reading on a computer. Stretching exercises geared towards keeping the wrists supple, relax the muscles and the nerves facilitating circulation.
08. Poshitis (non-medical name) The trend for carrying an oversized weighty handbag on bent elbow creates shoulder, back, buttock, arm-pain, and tingling in the hands. In the last few years, women’s purses have become voluminous. Often teens and kids carry their backpacks on one shoulder straining the muscles, inducing joint pain, torn muscles and inflamed shoulder tendons. How You Can Prevent It To prevent any bag-related injuries, bend your knees when you are picking up a heavy tote. Carry the bag on your shoulder and switch the side you hold your bag on every 30 minutes. While traveling and carrying bags use a cross body bag rather than a tote. Buy bags made from lighter weight materials and with lesser metallic hardware on them. Lighten the weight of your bag, carry only essentials.
09. Bronchial Diseases If the air you breathe is unhealthy, it could lead to a whole set of lung disorders. Bronchial diseases are primarily caused due to excessive pollution, exposure to metals and toxic substances to microparticles in the air. Even smoking or using a hookah can trigger an asthma attack as the smoke may contain elements and/or particles that will enter your body through the respiratory tract causing lung and cardiovascular issues. How You Can Prevent It Dust, second-hand smoke, and household chemicals are all irritants to your lungs. Cleaning your house regularly can make a big difference. Avoid cigarette/hookah smoke. To reduce your risk of catching a viral infection, wash your hands frequently and get into the habit of using hand sanitizers, where necessary. Wear a surgical mask at work if you are exposed to dust or fumes.
10. Heart Disease Most modern heart diseases are caused by increased levels of cholesterol and triglycerides due to consumption of processed and junk foods, smoking, and alcohol along with a lack of exercise. How You Can Prevent It No amount or type of tobacco is safe. Smokeless tobacco, cigarettes, hookah, shisha, gutka, second-hand smoke, and chewing tobacco are all damaging to the heart. Regular, daily exercise can reduce your risk of heart disease. Moderate exercise, such as walking at a brisk pace for about 30 minutes on 04 to 05 days of the week can make a difference. For a healthy heart, have a diet rich in fruits, vegetables, whole grains along with avoiding too much of salt and sugars in your diet.
No time for work out? Turn your daily household chores into your daily workout
Taking care of the house is a thankless job and is a never-ending job. I remember that my mom used to be always busy with her household chores and never gets the time to do any workout “There is no finish line.”. One day when I came back from my workout and saw my mom doing her regular housework, an idea struck me- an idea where I thought why we don’t transform the daily housework into a daily workout. Why not make the most of it? The next thing I did was to guide my Mom to correct the posture while doing her household work.
Most housewives struggle with the fact that due to lack of time they usually skip working out. Like any other physical activity, housework can tone muscles if you do it correctly and in the right posture. It’s already proved that short bouts of relatively mild exercise can help improve your fitness level—especially for those who do little or no physical activity or are just getting started.
Lunges (Vacuum Cleaning): When you are doing vacuum cleaning, you can walk in a Lunges posture. Remember to keep your knees directly above your ankles, your back straight and your abs engaged. You will know this is working by feeling the pressure in your thighs and glutes. Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings
Squat: Pick up items on the floor or tables by squatting. Keep your back straight, squat deeply by bending your knees. Hold for 15 seconds before rising up again. Squats is full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps (vastus lateral, vastus medialis, vastus intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body.
Make a circle. Instead of cleaning here and there when scrubbing the Glass doors or cleaning windows, make long, sweeping movements. For example, when you are cleaning the doors or windows, take long swipes from top to bottom, squatting (not bending!) to reach the lower spots. This will give you a fantastic shoulder workout and engage your entire lower body. If you want you can also hold a small bucket of water in your other hand to increase the strengthening of your arms.
Sweeping: While sweeping tuck your stomach and oblique muscles in, Back straight and bring the bristles of the broom as far as possible and pull in.
Dance on the beat! Turn on the music system while doing the household chores and dance to the music the way you want. Try to use some fast music so you’ll be encouraged to pick up your speed and break a sweat.
Step it up: Use a stepladder, stairs or step stool when you need to reach high areas. Try to repeat the same steps 8-10 times, believe me, this is a really great exercise for your hamstrings. Try to straighten your back. You can simulate your own step aerobics class this way!
Loading the Washing machine: When you are loading or unloading your washing machine just twist and move. This movement will help to strengthen your core.
Sculpt and Fold: Lifting laundry can be the toughest part of your routine. Tone your arms by holding them raised at 90° angle as you carry the laundry basket. Use the squats and lunges posture with your legs as your fold.
Take a swing. Instead of cleaning your rugs, carpets, sheet using a vacuum cleaner, take them outside, hang them up, pick up your broom and show your muscular talent- swing away to beat out the dust and dirt. In this activity, you will involve more muscles than vacuuming alone and help you get some fresh air.
Always prefer stairs: Instead of making one trip up and down, try to convert it into multiple trips with the clean or dirty clothes. Remember, we have a target to do more work as a workout, not less work with the help you machineries