Transcript Slide 1
Taking Care of Yourself
Byline: Alyson J. Breisch, RN, MSN
Short Survey
Question 1
What are your main concerns related to your work schedule and environment?
Health issues?
Social issues?
Question 2
What is your work schedule?
Number of hours worked – 8, 10, 12, more?
Hours of the day worked?
Steady schedule or rotating shifts?
Regular or variable scheduled days off each week?
Question 3
What are your sleep habits?
Length of uninterrupted sleep?
Usual hours of day asleep?
Change in pattern for days off?
breaking news!
http://www.obesityinamerica.org
Obesity Trends* Among U.S. Adults BRFSS, 1985
No Data <10% 10%–14% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
In
1995
, obesity prevalence in each of the 50 states was less than 20 percent.
No Data
<10%
10% –14%
15% –19%
Obesity Trends* Among U.S. Adults BRFSS, 2005
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
Apple or Pear… Shape matters!
BMI Ranges BMI Below 18.5
18.5 – 24.9
25.0 – 29.9
30.0 and Above Refer to Handout for BMI table Weight Status Underweight Normal Overweight Obese
Extra weight can put you at higher risk for these health problems: type 2 diabetes (high blood sugar) high blood pressure heart disease and stroke some types of cancer sleep apnea (when breathing stops for short periods during sleep) osteoarthritis (wearing away of the joints) gallbladder disease liver disease irregular menstrual periods
Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day?
•The good news is that even moderate activity can help your heart and arteries stay in shape
Check with your physician if you have not been exercising to be medically cleared before starting an exercise program.
What’s Cooking?
Selecting foods for the work setting
A Healthy Diet: Fruits, vegetables, whole grains Fat-free or low-fat milk and dairy products Lean meats, poultry, fish, beans, eggs, nuts Low in saturated fats, trans fats, cholesterol, salt, and added sugars
www.mypyramid.gov
Spaghetti: 20 Years ago Today 500 calories What’s your answer?
_ 600 cal. _ 800 cal.
??? Calories _ 1025 cal.
http://hin.nhlbi.nih.gov/portion/
Cheeseburger: 20 Years ago Today 333 calories ??? Calories What’s your answer?
_ 590 cal. _ 600 cal. _ 700 cal.
French Fries: 20 Years ago Today 210 calories ??? Calories What’s your answer?
_ 590cal. _ 610 cal. _ 650 cal.
Portions and Servings
Portion Amount of specific food you choose to eat Can be larger or smaller than the recommended serving size (today most are larger than serving size) Serving Unit of measure to describe the amount of food, i.e. ½ cup, recommended from each food group Amount listed on package or on food pyramid
Don’t “super-size” your servings into portions…
One Serving Looks Like: Grains: 1 C. of cereal = fist 1 pancake = compact disc ½ C. pasta, rice, potato, ice cream = ½ baseball Vegetables and fruit: 1 C. salad greens = baseball ½ C. fresh fruit = ½ baseball ¼ C. raisins = 1 large egg Meat and Fats: 1 tsp. butter or margarine = 1 dice 3 oz. grilled/baked fish = checkbook 3 oz. meat, fish, poultry = deck of cards 2 Tbsp. Peanut butter = ping pong ball
Convenience and Portability Vending Machines Packed lunches Order-in Cafeteria Plan Ahead!
Divide and conquer!
Dine with a colleague
Computer Work Station Ergonomics Vision Safety Desk Yoga
Ergonomic Risks Due To: Fixed or awkward postures; maintained for too long • Compression on hard or sharp edges of work surfaces • High pace of movements that does not allow recovery time
Reducing Risk
Positioning monitor screen Positioning reference documents Mouse use and motion Keyboard position * Refer to handout Keyboard use Chair height Backrest position Lighting Rest Exercise
The human visual system
Human eye primarily for use at far distances, only secondarily for close up work.
We are not properly equipped to comfortably spend long periods staring at VDTs.
Results:
Eyes dry out & become sore, our ability to adjust focus slows, vision may blur.
Headaches, sore shoulders, & pain in the neck may result.
Care for Dry Eyes
Over-the-counter eye drops (artificial tears) may be helpful; may require eye MD care Remember to blink often to keep eyes from drying out
Take “Vision Breaks” from your VDT BEFORE symptoms develop Take a vision break every 20-60 minutes Typical breaks run from 2-4 minutes long
Exercise & Stretch Your Eyes
Look away from your computer screen every 30 minutes: Focus for 5-10 seconds on an object outside or down the hallway Look far away at an object for 5-10 seconds then look at a near object for 5-10 seconds, rocking your focusing back and forth for 10 repetitions
Yoga at the Keyboard
Let’s try one…
ankle Rotations Sit at edge of seat Extend leg, rest on heel, straighten leg Point toe and slowly rotate foot around ankle clockwise Repeat in counter clockwise direction Do exercise with other foot
Worksite Yoga Websites http://www.yogaeverywhere.com/keyboard/index.html
http://www.mydailyyoga.com/yoga/everyday_yoga.html
(this site sells easy-to-print PDF format of 14 exercises for $10 you can distribute to groups of up to 25 or they’ll be emailed to you in 24 hours)
What are your sleep habits?
Length of uninterrupted sleep?
Usual hours of day asleep?
Change in pattern for days off?
Lack of Sleep
Shift workers get an average of 5 hours of sleep a day This is 1 hour to 1½ hours less than daytime workers How many hours of sleep do you get each day?
Time Since Sleeping
A shift worker who sleeps until 1 pm and gets off work at 7 am the next morning is driving after being awake for 18 hours.
This is
twice
as long as daytime workers.
Microsleeps
Brief (5 – 30 seconds) episodes of sleep that strike when you are drowsy, causing you to “nod off” briefly.
High-risk conditions: Highest between 3 am and 5 am Increases if sleep-deprived Working alone in quiet or dark environment Performing monotonous task Warning signs: Eyes often make slow rolling movements before and during a microsleep
Shift Work & Sleepiness Put You at Risk For: Chronic sleep deprivation Disrupted sleep patterns Reduced alertness Increased crashes on the job Falling asleep while driving Low morale Decreased motivation and productivity Job burnout
Drowsy driving causes more than 100,000 crashes a year
These WON’T driving… keep you awake while Turning up the volume on the radio Singing loudly Chewing gum or eating food Getting out of car and running around Slapping yourself Sticking your head out the window
Sleep is Like a Credit Card
You can go into debt Sleep debt can only be paid off by sleeping You can’t overcome sleep by willpower To stop feeling sleepy, your body needs sleep
Develop “Wind-down” process Avoid caffeine and alcohol before going to bed; both interfere with deep levels of sleep Take a warm bath rather than invigorating shower Listen to soothing music or read until you feel sleepy Make a list of things you are concerned about or need to do so you don’t worry about them when trying to sleep.
Create a restful, comfortable sleeping place
Adjust thermostat before going to bed A room that is too hot or too cold can disturb your sleep.
Some research has shown that 60-65 degrees Fahrenheit or 16-18 degrees Block outside sounds
Set “House Rules”
Establish guidelines for everyone in family to maintain peaceful sleeping environment. Avoid vacuuming, dishwashers, laundry, and noisy games Unplug phone in your room.
Hang a “do not disturb” sign on your door. (and on the front door so delivery people also won’t disturb you) Keep a sleep schedule so friends and family know when to call or visit.
Safety Tips
Ensure your family feels safe at night while you are working Install a home security system Get a dog Keep emergency numbers handy
Family Communication Hold regular family meetings, once or twice a week Phone home to talk with family members before their bedtimes Maintain social ties Make a breakfast or early lunch date Enjoy a matinee with a friend Attend a daytime lecture or other community activity
Keep Connected…
Rent or purchase digital camera or video camcorder Capture special moments you may miss because of work schedule such as school recitals, sports events Plan a family day once a month Schedule get-togethers on your days off or during your awake hours
Happy Holidays
Plan your schedule ahead. Put in time requests well in advance.
Keep family and friends aware of your schedule.
“Move” the celebration. Have the family get-together on another day.
Here’s to your health!
Get quality sleep after your working hours.
Fit exercise into your days. Spend some time in the sunshine (Vitamin D).
Drink fluids (water). Mild dehydration can develop when working nighttime hours.
Schedule regular healthcare appointments.
Emotional health
Keep balance in your life.
Develop a hobby or other interest to keep you from being consumed by what’s going on in the newsroom.
Take “mini-vacations”.
Spiritual health
Attend your faith community services when possible.
Develop personal time for prayer, reading, meditation, and reflection.
Participate in small groups and community outreach.
Questions?
Discussion...