Sitting at a computer can be tricky, use this tips to maintain healthy work life.

  • By Pace Hospitals
  • 05 Jan, 2018

Sitting at a computer for long periods of time will not be comfortable. By not sitting with the correct posture, it is easy to end up with back pain, neck pain, knee pains, and a tingling of the hands and fingers. Here are some tips on maintaining good ergonomics and staying comfortable at your desk during the day.

1. Sit up tall.

Push your hips as far back as they can go in the chair. Adjust the seat height so that your feet are flat on the floor and your knees equal to, or slightly lower than, your hips. Adjust the back of the chair to a 100°-110° reclined angle. Make sure that your upper and lower back are supported. If necessary, use inflatable cushions or small pillows. When your chair has an active back mechanism use it to make frequent position changes. Adjust the armrests so that your shoulders are relaxed, and remove them completely if you find that they are in your way.
2. Sit close to your keyboard.

Position it so that it is directly in front of your body. Make sure that the keys are centered with your body.
3. Adjust the keyboard height.

Make sure your shoulders are relaxed, your elbows are in a slightly open position, and your wrists and hands are straight.
4. Adjust the tilt of your keyboard based on your sitting position.

Use the keyboard tray mechanism or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you, but if you are slightly reclined, then a slight forward tilt will help to maintain a straight wrist position.
5. Use wrist rests.

They will help maintain neutral postures and pad hard surfaces. The wrist rest should only be used to rest the palms of the hands between keystrokes and not while typing. Place the mouse or trackball as close as possible to the keyboard.
6. Position your monitor properly.

Adjust the monitor and any source or reference documents so that your neck is in a neutral, relaxed position. Center the monitor directly in front of you, above your keyboard. Position the top of the monitor approximately 2-3” above your seated eye level. If you wear bifocals, lower the monitor to a comfortable reading level.

Sit at least an arm's length away from the screen and adjust the distance for your vision. Reduce any glare by carefully positioning the screen, which you should be looking almost straight at, but partially looking down. Adjust any curtains or blinds as needed. Adjust the vertical screen angle and screen controls to minimize glare from overhead lights.
7. Position the source documents directly in front of you, and use an in-line copy stand.

If there is insufficient space for that, place the documents on a document holder positioned adjacent to the monitor. Place your telephone within easy reach. Use headsets or a speaker phone to eliminate cradling the handset.
8. An articulating keyboard tray can provide optimal positioning of input devices.

However, it should accommodate the mouse, enable leg clearance, and have an adjustable height and tilt mechanism. The tray should not push you too far away from other work materials, such as your telephone

If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height and the height of your chair, or use a seat cushion to get in a comfortable position. Remember to use a footrest if your feet dangle.
9. Take small breaks during your workday to release some of that muscle tension.

Studies have shown that constant sitting is very damaging to your health. Try walking around for a couple minutes, standing and doing stretches—anything to break up a full day of sitting on your bottom is good for you!
  • Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.
  • Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance. Rest your eyes by covering them with your palms for 10-15 seconds. Use correct posture when working. Keep moving as much as possible.
10. Exercise your hand by pushing on top of your fingers, and using backward resistance movements.

Do a minimum of fifteen reps for each hand at least six times every day. This simple exercise will prevent you from developing carpal tunnel finger problems in the future. Even if you don’t have any problems right now, you may prevent pain later in life by doing a few good exercises.
By Pace Hospitals 11 Jan, 2018
For Men

Wearing tight underwear is not recommended for men who hope to father children, wearing constrictive underwear is a greater inhibitor to sperm motility than other lifestyle choices such as consuming alcohol or smoking tobacco.

Tight underwear tends to increase temperatures around the scrotum and not healthy for your sperms. Sperm viability is influenced by several factors, including body heat stability.

For Women

Women's underwear that clings too tightly to the upper or lower abdomen could contribute to discomfort. High-rise panties that are too tight can compress the stomach and cause acid reflux into the esophagus, which leads to heartburn.

Low-rise panties that are too tight can decrease blood circulation in the upper thigh area, resulting in irritation, tingling or numbness.

Air Circulation

Wear non constrictive underwear for the general health of your reproductive organs. That region of the body needs adequate air circulation for the sake of proper hygiene and defense against infection and irritation. Research suggests that wearing tight underwear during exercises can increase body temperature and trap unwanted moisture and bacteria.
By Pace Hospitals 11 Jan, 2018
Have a look at the top three foods that can help you to get a healthy and shiny hair:

1. Carrots and Spinach

Vegetables like carrots, spinach, lettuce, tomatoes, sweet potatoes and broccoli are rich in a compound called the Beta-Carotene, which keeps the hair cells healthy. One 100 gm serving of sweet potato contains enough beta carotene for one day! Beta carotene is converted to Vitamin A in the body, which leads to the secretion of natural hair oil or sebum, which prevents the hair from looking dull or dry. Foods rich in Beta carotene also prevent dryness of scalp by keeping them naturally moist and healthy.

2. Milk and Eggs

Hair is mostly made of proteins, and hence it’s only natural that protein rich foods should be included in the diet to enhance hair health. Eggs and milk are the most abundant sources of proteins and are essential for promoting hair growth. If your body doesn’t get enough proteins, your hair starts falling. Eggs and milk are also loaded with iron, which is also a hair growth promoter. For vegetarian and dairy-free options, go for legumes like chickpeas, sprouts and lentils, which are all great sources of protein.

3. Fatty Fish

Fatty fish like salmon and tuna are full of Omega 3 fatty acids, which helps in making your hair stronger, preventing hair breakage. A lack of Omega 3 fatty acids in the diet can lead to brittleness in the hair and make them vulnerable to split ends. If you are a vegetarian, you can opt for walnuts and flaxseeds, which are also packed with this essential nutrient. Walnuts also have Vitamin E, which is responsible for repairing hair follicles. Vegan options for the same can be tofu and soybeans.

Make a habit of taking these foods regularly to make your hair healthy and shiny.


By Pace Hospitals 08 Jan, 2018
What is Chronic Kidney Disease (CKD)?

Chronic kidney disease includes conditions that damage your kidneys and decrease their ability to keep you healthy. If kidney disease gets worse, wastes can build to high levels in your blood and make you feel sick. You may develop complications like
  • high blood pressure
  • anemia (low blood count)
  • weak bones
  • poor nutritional health
  • nerve damage. 
Also, kidney disease increases your risk of having heart and blood vessel disease. These problems may happen slowly over a long period of time. Chronic kidney disease may be caused by diabetes, high blood pressure and other disorders.

Early detection and treatment can often keep chronic kidney disease from getting worse. When kidney disease progresses, it may eventually lead to kidney failure, which requires dialysis or a kidney transplant to maintain life.

Some facts about Chronic Kidney Disease (CKD)

  • Early detection can help prevent the progression of kidney disease to kidney failure.
  • Heart disease is the major cause of death for all people with CKD.
  • Glomerular filtration rate (GFR) is the best estimate of kidney function.
  • Hypertension causes CKD and CKD causes hypertension.
  • Persistent proteinuria (protein in the urine) means CKD is present.
  • High risk groups include those with diabetes, hypertension and family history of kidney failure.
What causes Chronic Kidney Disease (CKD)?

The two main causes of chronic kidney disease are
  • diabetes
  • high blood pressure
Diabetes happens when your blood sugar is too high, causing damage to many organs in your body, including the kidneys and heart, as well as blood vessels, nerves and eyes.

High blood pressure, or hypertension, occurs when the pressure of your blood against the walls of your blood vessels increases. If uncontrolled, or poorly controlled, high blood pressure can be a leading cause of heart attacks, strokes and chronic kidney disease. Also, chronic kidney disease can cause high blood pressure.

Other conditions that affect the kidneys are:

  • Glomerulonephritis , a group of diseases that cause inflammation and damage to the kidney's filtering units. These disorders are the third most common type of kidney disease.
  • Inherited diseases, such as polycystic kidney disease, which causes large cysts to form in the kidneys and damage the surrounding tissue.
  • Malformations that occur as a baby develops in its mother's womb. For example, a narrowing may occur that prevents normal outflow of urine and causes urine to flow back up to the kidney. This causes infections and may damage the kidneys.
  • Lupus and other diseases that affect the body's immune system.
  • Obstructions caused by problems like kidney stones, tumors or an enlarged prostate gland in men.
  • Repeated urinary infections.

What are the symptoms of Chronic Kidney Disease (CKD)?

Most people may not have any severe symptoms until their kidney disease is advanced. However, you may notice that you:

  • tired and have less energy
  • trouble concentrating
  • poor appetite
  • trouble sleeping
  • muscle cramping at night
  • swollen feet and ankles
  • puffiness around your eyes, especially in the morning
  • dry, itchy skin
  • need to urinate more often, especially at night.

Anyone can get chronic kidney disease at any age. However, some people are more likely than others to develop kidney disease. You may have an increased risk for kidney disease if you:

  • diabetes
  • high blood pressure
  • a family history of kidney failure
  • old age
If you have any of the above symptoms, consult Urologist.

By Pace Hospitals 08 Jan, 2018

What are piles?

Piles are inflamed and swollen collections of tissue in the anal area. They can have a range of sizes, and they may be internal or external.

Internal piles are normally located between 2 and 4 centimeters (cm) above the opening of the anus, and they are the more common type. External piles occur on the outside edge of the anus.

Piles is classified into four grades:

1. Grade I: There are small inflammations, usually inside the lining of the anus. They are not visible.

2. Grade II: Grade II piles are larger than grade I piles, but also remain inside the anus. They may get pushed out during the passing of stool, but they will return unaided.

3. Grade III: These are also known as prolapsed hemorrhoids, and appear outside the anus. The individual may feel them hanging from the rectum, but they can be easily re-inserted.

4. Grade IV:  These cannot be pushed back in and need treatment. They are large and remain outside of the anus.

Symptoms

In most cases, the symptoms of piles are not serious. They normally resolve on their own after a few days. An individual with piles may experience the following symptoms:
  • A hard, possibly painful lump may be felt around the anus. It may contain coagulated blood. Piles that contain blood are called thrombosed external hemorrhoids.
  • After passing a stool, a person with piles may experience the feeling that the bowels are still full.
  • Bright red blood is visible after a bowel movement.
  • The area around the anus is itchy, red, and sore.
  • Pain occurs during the passing of a stool.
Piles can escalate into a more severe condition. This can include:
  • excessive anal bleeding, also possibly leading to anemia
  • infection
  • fecal incontinence, or an inability to control bowel movements
  • anal fistula, in which a new channel is created between the surface of the skin near the anus and the inside of the anus
  • a strangulated hemorrhoid, in which the blood supply to the hemorrhoid is cut off, causing complications including infection or a blood clot

Causes

Piles are caused by increased pressure in the lower rectum. The blood vessels around the anus and in the rectum will stretch under pressure and may swell or bulge, forming piles. This may be due to:

  • Chronic constipation
  • Chronic diarrhea
  • Lifting heavy weights
  • Pregnancy
  • Straining when passing a stool
  • Obesity
  • Colon cancer
  • Spinal cord injury



´╗┐Treatments :

In the majority of cases, piles resolve on their own without the need for any treatment. However, some treatments can help significantly reduce the discomfort and itching that many people experience with piles.



Lifestyle changes  :

We will initially recommend some lifestyle changes to manage piles.

  • Diet
    A change in diet can help keep the stools regular and soft. This involves eating more fiber, such as fruit and vegetables, or primarily eating bran-based breakfast cereals.
  • Body weight
    Losing weight may help reduce the incidence and severity of piles. Exercising is one of the main therapies for piles.



Medications :

Several medicinal options are available to make symptoms more manageable for an individual with piles.

  • OTC medications
    These are available, including painkillers, ointments, creams, and pads, and can help soothe redness and swelling around the anus. Do not use them for more than 7 days in a row
  • Laxatives
    The doctor may prescribe laxatives if a person with piles suffers from constipation. These can help the person pass stools more easily and reduce pressure on the lower colon.



Surgical options:

Advanced Piles require surgical treatment.

  • Hemorrhoidectomy
    The excess tissue that is causing the bleeding is surgically removed. This can be done in various ways.
  • Banding
    An elastic band around the base of the pile, cutting off its blood supply. After a few days, the hemorrhoid falls off. This is effective for treating all hemorrhoids of less than grade IV status.
  • Hemorrhoid stapling
    Blood flow is blocked to the hemorrhoid tissue. This procedure is usually less painful than hemorrhoidectomy.
  • Sclerotherapy
    Medicine is injected to make the hemorrhoid shrink. The hemorrhoid eventually shrivels up. This is effective for grade II and III hemorrhoids and is an alternative to banding.


By Pace Hospitals 08 Jan, 2018
If you’re feeling sluggish, eating even a small lunch can renew your energy and help you feel refreshed and ready to take on the next several hours. In addition, eating lunch keeps your metabolism active, especially if you have a moderately sized meal and a snack before and afterward.

Taking a lunch break and nourishing the brain with food, oxygen and water will lead to better work in the afternoon than continuously staring at the computer screen.

If you habitually eat whilst you’re working, or at your desk, elevated stress levels lead to increased cortisol, which leaves fat accumulation in the body. There is also more chance of you overeating, because the distractions from work cause you not to realize that you’re full until you’ve eaten too much.

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Lunch Benefits:
  • Energize your body
  • Maintain your digestive system
  • Make you active whole day
  • Help to increase productivity
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By Pace Hospitals 06 Jan, 2018
Do some physical activity.

The benefits of exercise have been discussed multiple times. While there's no denying that we all need to be physically active, the busy work week may not leave us with too much to squeeze in a workout. You can always catch-up on your physical fitness on Sundays. Sundays offer a great chance for you to get in a bit of exercise before you head back to the daily grind.

Spend some time alone.

While you should definitely spend some quality time with friends and family, you also need to have some time to yourself. Why? Because being alone has several benefits. It gives you the opportunity to reflect, clear your mind, improve your creativity, do the things that you want to do, and meet new people. Spending time alone can also increase your productivity since you aren't relying on other people to share the workload on a project.

If you really want to enjoy your solitude, unplug during your alone time so that you aren't bothered by email, text messages, and Facebook notifications.

Socialize yourself and attend community events.

While it's important to have some solitude on Sundays, you also need to interact with other people. Local community events aren't just a way to get the kids out of the house; they're also perfect opportunities for you to network and meet new people.

Spend your hobby time.

We all need a hobby that is going to recharge our batteries and spark our passion. Whether it's writing, repairing an old car, painting, or hiking, you should use your free time on days to do activities that you normally can't during the work. Ideally, you should find a hobby that either lets you blow off some steam, gets the creative juices flowing, or refreshes you in some way, or is something that may be related or unrelated to your business.

Do some Cleaning.

Maintenance can mean a lot of different things for people. It could literally mean cleaning up your office, home, or vehicle. It could mean personal grooming, like getting a haircut or manicure. Or, it could be cleaning out your inbox or scrolling through your social media accounts and connecting with the friends and family you’ve ignored during the week.

No matter what exactly maintenance means to you, a chance to catch-up on all of the housekeeping items that may have been put off during the week because now you’ve put yourself in a position to be free from other distractions.

Plan your upcoming monday.

Take the free time that you have on a Sunday to map out your entire week. Whether it's planning meetings, phone calls, setting deadlines for tasks, or even personal items like your food menus, you can get a head start on your entire calendar in advance. By doing this you can make sure that you accomplish and focus on the most pressing matters.

Planning your week ahead of time will also save you throughout the week. Instead of worrying about what you're going to eat and spending time looking for those items in your house, you can make a grocery list and get those items so you know exactly what you're going to make and that you have all of the ingredients on-hand.

Go to bed early.

This allows you to wake up fully rested on Monday, which sounds like a small thing, but it is not, my friends. I can’t tell you how many Mondays have been a total waste because I didn’t get enough sleep. I know, you wanna stay up but put your phone down, turn off the lights, and catch some z’s. Even better if you have clean sheets!


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