In the traditional impression, a cup of tea, a computer, several newspapers, leisure work, drought and flood protection, constitute the so-called "bright picture" of civil servants' career. In the eyes of the general public, they "hold the power" and "get the moon first by being close to the water". However, if you know a little about their work, you will know that there are too many hardships and difficulties behind this "glamorous career".
Fast pace of work, heavy work pressure, overtime and continuous fighting are commonplace, which also leads to the deterioration of civil servants' physical and mental health. Remember that civil servants are prone to common diseases, but they cannot be ignored because they are "common". Many diseases are caused by accumulation and ultimately life-threatening.
Whether public servants or other staff, how to work healthily is the most important, and physical health is the first. Write it down and introduce ten aspects of maintaining a healthy working lifestyle.
Method 1: put your mind right to relieve stress.
If you often have headaches, colds, insomnia, forgetfulness, depression, endocrine disorders, etc. You should be careful whether there is too much pressure. Here are some ways to help relieve stress:
1, slow down the work. If you are overwhelmed by intense work, you'd better put your work aside at once, slow down and relax for a few minutes, so that you may do better.
2, reasonable arrangements for work and rest. There are no special circumstances, we should strictly implement our own work and rest system to ensure adequate sleep. So that work, life and study can be carried out regularly.
3. Cultivate a good attitude. We should maintain a normal mind and an optimistic and open-minded attitude. Work stress screening can also be carried out within the unit to provide consultation for civil servants with excessive psychological pressure.
4. Evaluate yourself correctly. Always keep a normal mind, and don't be too ambitious and unrealistic in seeking and doing things.
5. Enrich your spare time. You can develop personal hobbies, such as painting, calligraphy, chess and entertainment. , can make people get rid of monotonous, tense atmosphere, towards a cheerful and relaxed.
Method 2: How to try not to hurt yourself after sedentary?
It is normal for civil servants to use computers for a long time and sit for a long time every day, which will lead to problems such as muscle stiffness, low back pain and high incidence of cervical spine problems. How can we avoid it as much as possible?
First of all, keep a good sitting posture:
Look straight ahead, keep your eyes parallel to the top of the computer screen, look straight at the screen and don't twist your upper body. Bending elbows and knees at right angles is the most important rule to remember when sitting for a long time.
Besides sitting correctly, proper exercise is also a way to relieve fatigue. It is best to get up every 40 minutes to practice "standing piles", or by answering the phone or reading materials. "Standing pile" is similar to half squat. The main points of action are: legs apart, shoulder width apart, standing naturally, kneeling slowly and evenly, and getting up as slowly as possible. The practice of standing piles should be step by step.
Mode 3: Clever relief of visual fatigue
In the process of using the computer, keep your eyes at a distance of about 60 cm from the screen, and look up at the place 6 meters away for at least 20 seconds every 20 minutes.
If you feel dry eyes, you can have some artificial tears. Don't overuse eye drops, because 90% of them contain preservatives. Eye drops to relieve eye fatigue must be used under the guidance of a doctor.
In addition, you can also massage your own acupoints-Jingming and Shangyingxiang (pictured above). When massaging Jingming point, you should gently close your eyes, clench your fists with your hands, stand up your thumb, point your thumb at the point, apply a little force, subject to the feeling of soreness at the point, last for 1 minute, relax for 10 second, click again, and repeat for 3 ~ 5 times. When the eyes are dry, it can relieve eye discomfort. When massaging Xiang Ying Point, first rub it hot, and then rub it hard with your fingertips. When there is obvious nose swelling, tears will soon flow out and play a role in moisturizing.
Mode 4: Eat less and exercise more to drive away obesity.
To avoid a diet high in oil, fat and salt, take fast walking, swimming, running and cycling to lose weight. Generally speaking, the exercise time should last at least 30 minutes, and moderate to high-intensity intermittent exercise has better weight loss effect.
In addition, some details of life also help to lose weight. For example, when eating, chew 15~20 times per bite (except liquid food). Chewing slowly can produce a feeling of fullness. You can also pay attention to the order of eating, drink soup before meals, then eat vegetables, then eat staple food, and try to fill your stomach with low-calorie food.
Weight loss, blood pressure, blood sugar, blood lipids and other abnormalities will generally improve.
Mode 5: How can I have a good sleep?
If you want a good sleep, you should pay attention to the following points:
1. Keep a regular sleep schedule and go to bed and get up on time every day.
2. Don't force yourself to sleep. If you can't sleep after lying in bed for more than 30 minutes, get up and do some gentle activities until you want to sleep.
3. Wash your feet with warm water before going to bed to improve blood circulation.
4. Maintain a comfortable sleeping environment: suitable room temperature, lighting, less noise and a comfortable mattress.
5. Avoid using the bed or bedroom as a place for other activities, such as watching TV, talking on the phone and discussing things.
6. Don't drink coffee, tea, coke, wine and smoke after meals.
7. In order to avoid frequent urination in bed and toilet at night and affect sleep, it is best to drink less water and drinks after dinner.
8. Snacks before going to bed help you sleep, but don't eat too much.
9. Exercise regularly every day, do moderate relaxation activities before going to bed, such as taking a hot bath, relaxing muscles, breathing exercises, etc., and avoid strenuous activities two hours before going to bed.
Mode 6: How to prevent and maintain fatty liver?
1. Don't drink. Although some fatty liver has nothing to do with drinking, once fatty liver is diagnosed, patients must absolutely abstain from drinking, and drinking will only accelerate the process of liver deterioration.
2. lose weight correctly. The fat in the liver will decrease with the decrease of body fat, but you should not lose weight too fast. If the fat moves too fast and too hard, which exceeds the metabolic capacity of the body, it will release a lot of fatty acids, but instead "run" into the liver, heart and other organs and deposit them.
3. Try to avoid taking drugs. The function of the injured liver is weakened. At this time, taking a lot of drugs (including some vitamins and herbs) or inhaling chemicals such as paint and chloride in the environment will aggravate the damage to the liver.
4. Eat less fat and fried food. Because the function of fatty liver in removing toxins, purifying blood and removing waste is greatly reduced, it is necessary to give the liver a certain rest and adjustment time.
5. Eat more foods rich in protein, vitamins and various amino acids. Eat 500 grams of fresh leafy vegetables every day. Supplementing protein can improve liver function, but it should be noted that red meat can only be eaten once a week; Do not exceed 2 egg yolks a day; Often eat soy products with less oil; Eat more chicken. The best source of protein is salmon and other fatty fish and shrimp.
Method 7: Make bones strong.
Osteoporosis was originally an senile and degenerative disease, but now the trend of bone loss is becoming more and more obvious. If we don't pay more attention to it, it is possible to make osteoporosis come early.
1. Diet, eat more fresh fruits and vegetables, drink less or not, and don't smoke.
2. Get more sunshine and do exercise. Outdoor sports can receive moderate sunlight, which is beneficial to the absorption of calcium. Muscle contraction pulls bones during exercise, which can increase human bone density.
3. The bed board should be hard, not too soft. The pillow should be able to support the cervical vertebra, and the chest must be straight and stretched. When getting up, an old friend should lie on his side first, and then get up slowly to relieve the pressure on his back.
4. The location of the home should be safe, the indoor light should be sufficient, there should be fewer obstacles, and the floor at home should not be too slippery.
Mode 8: Manage blood pressure monitoring.
Symptoms of hypertension include dizziness, headache, dizziness, tinnitus and palpitation ... In fact, most patients will not feel any symptoms in the early stage of hypertension. The damage of hypertension to important organs such as heart, brain and kidney is slow and persistent. If blood pressure is not effectively controlled, this kind of injury will always exist. In view of the current trend of younger patients with hypertension in China, it is suggested that all adults measure their blood pressure at least once a year, and those with risk factors such as excessive salt intake, obesity, family history of hypertension and long-term mental stress should measure their blood pressure once every six months.
Mode 9: Whether the blood sugar is good or not depends on the meal.
At present, routine physical examination only checks fasting blood glucose, which may make half of diabetic patients or pre-diabetic people miss diagnosis. Especially for the high-risk group of diabetes, it is necessary to check the postprandial blood sugar during physical examination to understand their blood sugar situation more comprehensively. High-risk groups mainly include: those with family history of diabetes, especially those with diabetes over 35 years old among first-degree relatives (parents, children, brothers and sisters) or second-degree relatives (grandparents, grandchildren, uncles, aunts, nephews and nephews); Overweight and obese people; Irregular life and smokers and alcoholics; Women who have given birth to babies over 4 kilograms; Over 60 years old, less physical activity and obesity.
Method 10: Regular physical examination can prevent problems before they happen.
Some civil servants give up physical examination because of busy work, and some civil servants are afraid of physical examination, fearing that finding out problems will affect their mood and work. However, the human body, like a car, needs regular maintenance and overhaul in order to operate normally and efficiently. In view of this part of civil servants, it is suggested that relevant units organize health education, use physical examination to promote the improvement of health awareness, and take the physical examination process as one of the driving forces to improve health level.
What is the most criticized way of working?
1, sleep time cannot be guaranteed.
More than 60% people often can't sleep for 8 hours, and another 7% people often suffer from insomnia.
2, three meals are irregular.
13 or more people can't guarantee to eat three meals on time, and less than half of them are guaranteed to eat three meals regularly and quantitatively.
3. Don't eat breakfast.
With the accelerated pace of work, eating breakfast that meets the nutritional requirements has become a luxury for office white-collar workers. Among the respondents, only 2 19 people eat breakfast regularly and according to nutritional requirements. Skipping breakfast or stuffing a few mouthfuls at will has become a common phenomenon.
4. Lack of communication with family.
More than 4 1% office workers seldom communicate with their families. Even if family members take the initiative to care, 32% people often take a coping attitude. In the absence of communication, guidance and catharsis, the mental pressure of the office crowd is increasing day by day.
5, facing the computer for too long.
3 1% people often use computers for more than 8 hours every day. Excessive use and dependence on computers, in addition to radiation, also make eye diseases, cervical spondylosis and mental illness very common in office groups.
6. Being in an air-conditioned environment for a long time.
At work, in addition to going out to do things, more than 70% people stay in air-conditioned rooms almost all year round. "Greenhouse people" have decreased their body regulation and disease resistance.
7. Lack of active physical examination.
Of the 932 people, 2 19 have never had a physical examination.
8, often sit still.
Among the respondents, 542 people's work habit is that once they sit down, they don't stand up easily unless they go to the toilet. Sedentary, not conducive to blood circulation, will lead to many metabolic and cardiovascular diseases; Long-term fixation of sitting posture is also an important factor in the pathogenesis of cervical and lumbar vertebrae.
9. If you are ill, don't go to the doctor.
According to the survey, nearly half of people buy their own medicine when they are sick, and13 of them simply ignore any superficial "small problems".
Many diseases of working people have been delayed, and the best treatment time has been missed. Some diseases have been covered up by the surface relief effect of drugs and accumulated into serious diseases.
10, extremely lack of physical exercise.
Of the 932 respondents, only 96 exercised regularly every week, and 68% chose "hardly exercise". This can easily lead to fatigue, dizziness and other phenomena, leading to obesity and cardiovascular and cerebrovascular diseases.