Employees Well Being Week BRAC EPL Investments Limited Dr Fehmina Rahman

Types Emotional Well being Physical Well being

Emotional Well being It is very important as it affects your work out put. You need to be at a stable , happy state to perform your best Two factors are important in this aspect Home environment: You should try to keep it healthy for it which reflects at work. Office environment

Stressful Situations In order to maintain a high level of productivity, a positive work environment is absolutely essential. Although many aspects of the workplace are completely under your control, there will be occasions when you are essentially helpless, and the only control you have is how you REACT to a specific situation.

Signs and Symptoms of Stress The following are common signs and symptoms of stress. Identify those that you are experiencing now or have experienced in the past. · fatigue · anxiety, apprehensiveness, guilt · headaches or dizziness · sadness or depression · rapid heart beat · loss of interest in people and things · stomach aches or nausea · mood swings · teeth grinding · trouble concentrating · loneliness · confusion and forgetfulness · helplessness · increased aggression · dread of going to work · changes in eating or sleeping habits · getting easily overwhelmed, frustrated, upset, or angry · feeling pressures or pressed for time · feeling incompetent, inadequate, unappreciated, or trapped · increased use of alcohol, drugs, or cigarettes · thinking of the same thing over and over again

Coping Techniques Sometimes you may not be able to change the situation that is causing your stress. Here are some ways you might try coping with stress in situations beyond your control until the situation changes. Get support. Identify co-workers, friends, and family you trust and can talk to. Make social plans with them. Join social activities and staff organizations to meet new friends and build social support among others with common interests. Practice deep breathing, visualization, meditation, yoga, stretching or some other techniques That helps you relax. When you are feeling more relaxed you will have an easier time finding concrete solutions to your problems. Take a break from whatever is causing your stress. Don’t forget to laugh, play, and have fun. Take care of yourself. Maintain a healthy diet. Exercise moderately at least two to three times a week. Get enough sleep. Remember that caffeine, alcohol, cigarettes and drugs do not help solve your problems and actually contribute to stress. Take a brief wellness break for a brisk, rejuvenating walk with a friend. The change of scenery and social support can make a difference!

Physical Well being Back pain Neck pain Eye strain Joint pain Infections Obesity & over wt. Hairfall Diabetes Cancer Haemorrhoids Hypertension

Lower Back pain Sitting for hours on end, particularly if you have bad posture, can be devastating to your body over time if you don't get moving on a regular basis.

Prevention: Besides being better aware of your posture as you're sitting at your desk, getting regular exercise including abdominal strengthening activities should relieve some of the pressure on your lower back. Having too fat a wallet in your back pocket can be a bad thing as well. Sitting on a large wallet can put pressure on the sciatic nerve, which can cause sharp back pain

Symptoms of Low Back Pain Symptoms range from a dull ache to a stabbing or shooting sensation. The pain may make it hard to move or stand up straight. Acute back pain comes on suddenly, often after an injury from sports or heavy lifting. It also may radiate down the leg. Pain that lasts more than three months is considered chronic. If your pain is not better within 72 hours, you should consult a ortho-spine surgeon.

Symptoms That Require Urgent Care Back pain after fall Loss of sensation Loss of bowel or bladder control Leg weakness Pain on coughing or urinating Unable to walk on your toes and heels

Causes Muscle strain: Sciatica: Job: Your Posture: Herniated Disc: Age group (14-45) Spondyolysis: Spondyolisthesis: Spinal stenosis:) Fibromyalgia: Pelvic Inflammatory disease: Urinary tract infection:

Who's at Risk for Low Back Pain? Most people get their first taste of low back pain in their 30s. The odds of additional attacks increase with age. Other reasons your low back may hurt include: Being overweight Inactive lifestyle Jobs that require heavy lifting

Preventing Low Back Pain There's no sure way to prevent back pain as you age, but there are steps you can take to lower your risk: Stay at a healthy weight. Exercise regularly. Lift with your legs, not your back. Make sure your work station position isn't contributing to your pain.

Ergonomic Chair Seat height: Seat width and depth: Lumbar support: Backrest. The material of the office chair seat Armrests. Swivel

Ergonomic work station  one ought to move freely in there, as stiff and tight is not how you should feel like; double check that you can position the monitor directly in front of your eyes at no less than 20 inches away (or 50 cm) – your ophthalmologist can tell you more about it; last but not least, see that the desk has a stable work surface.

Neck pain Symptoms: difficulty moving it, especially to one side. Pain, numbness, tingling, or weakness in your shoulder, arm, hand, or elsewhere.

Causes Muscle strain or tension Bending the neck while work for long hours Having poor posture placing your computer monitor too high or too low sleeping in an uncomfortable position severe neck injuries like vertebral fractures, whiplash, blood vessel injury,  Fibromyalgia Spondylosis Spinal stenosis Sprains Infection Cancer

When to contact an ortho spine surgeon/doctor If there is fever and neck ridgitity Associated with breathlessness, chest pain, jaw pain Symptoms more than 1 week History of neck injury Pain worsens on lying down Paralysis Loss of bowel bladder control

Prevention Use relaxation techniques and regular exercise to prevent unwanted stress and tension to the neck muscles. Learn stretching exercises for your neck and upper body. Stretch every day, especially before and after exercise. A physical therapist can help. Use good posture, especially if you sit at a desk all day. Keep your back supported. Adjust your computer monitor to eye level. This prevents you from continually looking up or down. If you work at a computer, stretch your neck every hour or so. Use a headset when on the telephone, especially if answering or using the phone is a main part of your job. When reading or typing from documents at your desk, place them in a holder at eye level. Evaluate your sleeping conditions. Make sure your pillow is properly and comfortably supporting your head and neck. You may need a special neck pillow. Make sure your mattress is firm enough. Use seat belts and bike helmets to prevent injuries.

Eye strain Office workers who spend hours a day staring at a computer screen might tell you that after a certain amount of time, their vision gets blurry and their eyes generally become more sensitive. Those symptoms (as well as too- watery or too-dry eyes, a headache or a sore neck) could be indications of eyestrain

Symptoms of eye strain/fatigue Sore or irritated eyes Difficulty focusing Dry or watery eyes Blurred or double vision Increased sensitivity to light Pain in the neck, shoulders, or back

Eye strain or eye fatigue Causes reading writing driving staring for long periods at digital devices such as: computer screens smartphones video games Sleep deprivation

Prevention Make changes to your computer screen, such as: Make changes to your work environment, Make changes to your work habits, such as: Take care of your eyes with these steps: Apply a washcloth soaked in warm water to tired, dry eyes (with eyes closed). Use artificial tears to refresh your eyes when they feel dry. To help prevent dry eyes while working indoors, use an air cleaner to filter dust and a humidifier to add moisture to the air.

Joint pain The human body is meant to move, and staying in one position for too long can make joints feel tight. Sitting at a desk especially shortens and tightens the hip flexors, the muscles than help pull your legs toward your body.

Many different conditions can lead to painful joints, including osteoarthritis,rheumatoid arthritis, bursitis, gout, strains, sprains, and other injuries. Joint pain is extremely common.  Joint pain can range from mildly irritating to debilitating. It may go away after a few weeks (acute), or last for several weeks or months (chronic). Even short-term pain and swelling in the joints can affect your quality of life. Whatever the cause of joint pain, you can usually manage it with medication, physical therapy, or alternative treatments.

Infections Must control the spread Keep work desk clean Avoid eating in desk If you have an infection must make sure others don’t get it.( such as if you have a cold wear a mask to prevent spread)

Obesity & Overwt. One of the major vices of a desk job is Obesity. Being overwt. Is a cosmetic problem, but once you become obese, it’s a disease and should be treated accordingly. You gain weight because there is an imbalance in intake and output. So you need a reverse imbalance to correct it.

There are many modes of weight loss. I am just giving the names here Diet Work out Non surgical therapies Invasive therapies Surgery

Tips Cut your carbs or more specifically starches from your menu Have 3-5 meals per day Drink 3-4 litres of water if no contraindication Exercise but do not do so much which you cannot continue. If you must let go of a program do not do it suddenly, slowly taper it away. Take advice if necessary

Hair loss Types: Male- and female-pattern baldness Alopecia areata Scarring alopecia(lichen planus, lupus) Anagen effluvium Telogen effluvium

Home solutions Hot oil massage Natural juices Head massage Antioxidents Meditation Biotin Treat infection or dandruff Manage stress Recent advances: Growth factor, stem cell, Laser on

Diabetes Excessive thirst and increased urination Fatigue Weight loss Blurred vision Slow-healing sores or frequent infections Tingling hands and feet Red, swollen, tender gums Take your body's hints seriously

Simple Steps to Lower Your Risk Harvard School of Public Health Control Your Weight Work out Choose whole grains and whole grain products over highly processed carbohydrates. Skip the sugary drinks, and choose water, coffee, or tea instead. Choose good fats instead of bad fats. Limit red meat and avoid processed meat; choose nuts, whole grains, poultry, or fish instead. If You Smoke, Try to Quit

Cancer Check for cancer markers once a year Early detection can be a life saver

Haemorrhoids The veins around your anus tend to stretch under pressure and may bulge or swell. Swollen veins (hemorrhoids) can develop from an increase in pressure in the lower rectum.

Straining during bowel movements Sitting for long periods of time on the toilet Chronic diarrhea or constipation or cough Obesity Pregnancy Hard seat Low-fiber diet

Signs and symptoms Painless bleeding during bowel movements — you might notice small amounts of bright red blood on toilet tissue or in the toilet bowl Itching or irritation anal region Pain or discomfort Swelling around anus A lump near anus, which may be sensitive or painful Leakage of feces

Treatment Medication Stool softener Sitz bath Local medication Surgery

Hypertension Symptoms Severe headache Fatigue or confusion Vision problems Chest pain Difficulty breathing Irregular heartbeat Blood in the urine Pounding in your chest, neck, or ears

If you have any of these symptoms, see a doctor immediately If you have any of these symptoms, see a doctor immediately. You could be having a hypertensive crisis that could lead to a heart attack or stroke. Untreated hypertension can lead to serious diseases, including stroke, heart disease, kidney failure and eye problems.

Tips for the day Try to enjoy what you are doing avoid stress. Maintain a healthy weight Stretch every hour to prevent back & joint pain Do neck exercises to prevent neck pain Rest your eyes Sleep 6-8 hrs a day Drink 2-3 Litres of water a day Use ergonomic work station. Check for diabetes, hypertension, cancer regularly Remember prevention is better than cure