Office work is associated with the occurrence of many health problems, due to lack of natural light, exposure to air conditioning, due to stress and sitting state for hours.
Almost every woman will complain, at one point, of a health problem that has arisen in the workplace or that is aggravated by the service. Fortunately, there are solutions that can improve the symptoms, but also preventive methods.
Most women complain of back pain, but also of neck pain, caused by sitting on the chair for long periods of time. When you sit too long in the chair, your muscles are tense, and your intervertebral discs suffer. The longer the periods in which you sit on the chair, the greater the risk of developing lumbar disease, until disc herniation.
What to do: To reduce the risk of low back and neck pain, get up from the office every 30 minutes and make a little movement. Make sure you also take the correct position on the chair, ie stand with the soles glued to the floor, and the elbows must be bent at 90 degrees when writing or standing in front of a monitor.
Ergonomic chairs are very useful for preventing back pain. From time to time, stretch your back and raise your hands above your head. It is an exercise that helps to fight back pain. During leisure, it is recommended to practice a sport, whether it is jogging, tennis, aerobics or swimming.
Headaches can be triggered by lack of sleep, stress and lack of hydration, but can also occur if you are hungry, but forget to eat. Such pains affect many working mothers.
What to do: To reduce the risk of a headache, first make sure you drink enough water. Always keep a bottle of water on the desk, the bottle which should be emptied by the end of the day. Eat when you're hungry and don't skip lunch break.
When the pain gets you unprepared, you can easily massage your joints. Also, if your head hurts, try to take more breaks from work on the computer to rest your eyes. If the pain does not stop, you can take an analgesic, but the solution is not the drugs, but the removal of the causes.
Many women who work at the office experience anxiety because they have too many tasks to perform, with multitasking being the order of the day. Because they have no time to relax, they worry too much. All this makes them always feel restless, which decreases their concentration power and productivity.
What to do: try to relax more and do not want to have control both at the office and at home. Let those around you help and say when you need help. When you're in the office, take a break from drinking tea or just talk to a colleague to disconnect. During the holidays, outdoor activities and sports are helpful.
The danger of obesity feeds many of the women who work in the office, because they do not have time to move, take irregular meals and have a chaotic work schedule. A sedentary lifestyle not only favors the onset of obesity, but also other health problems such as heart disease.
What to do: you should never skip lunch and try to eat as healthy as possible. If there is no canteen at work, try to take home cooked food. If you have time to go to the gym two or three times a week, it is all the better for your health.
Due to the prolonged time spent in front of a monitor, but also because there are no natural light sources in some offices, many women will face vision problems. Problems are, for the most part, temporary, but if no action is taken on time, they can turn into permanent diseases.
What to do: Do not sit for hours in front of a laptop or computer monitor, but get used to taking breaks. Get out or go to a space where you have some natural light, to rest your eyes. If you have a lot of work and you can't get up from the office, spend two to three minutes looking at the other side and not at the monitor, being an excellent way to rest your eyes. Of great help can be the goggles of vision to wear as long as you work in front of the computer. It is best to consider the advice of an ophthalmologist when choosing them.
The demanding work from the office, the increasing tasks, plus the road to work, plus the tasks you have to perform in the family, can require you so much that you suffer from burnout syndrome. You will simply feel exhausted, you can barely cope with the job duties, and the stress is at its highest, you feel you have no energy and resources to get it out.
What to do: In such situations, it is advisable to take a leave of at least two weeks, in order to have time to recover. During this period it is good to make an action plan, to restore your priorities, so that you do not get back to where you left off. Also, learn not to take all the tasks on yourself and say when you are out of the situation.
Vitamin and mineral deficiency
Another problem that women working with can face is the deficiency of vitamins and minerals, because they take chaotic meals, do not consume enough vegetables and fresh fruits. The most common deficiencies are iron, but also magnesium or vitamin B12. In such situations, fatigue, lack of energy, apathy, low concentration power appear.
What to do: ideal is to eat vegetables and fruits every day, you can even do a cure with dietary supplements, at the recommendation of a doctor.