Spending hours sitting at computer, performing the same actions over and over again, puts us at risk of repetitive strain injury (RSI). It is most common among assembly line and computer workers. It is also a problem for guitarists who play with very tensed muscles.
Here is a list of 10 ways to keep you away from RSI - if you are working long hours in computer related job.
1. Take frequent breaks
It is a good idea to take regular breaks if you are required to use a comupter all day long. This not only gives you a chance to move around, but also rests the eyes.
2. Perform a few simple exercies
Take a look at the RSI exercises section of the Desktop Yoga website to learn some exercises you can perform at your desk to help combat RSI.
3. Use ergonomic devices
Ergonomic keyboards and mice help to minimise strain on the areas of the body most affected by RSI by ensuring that your hands and arms are correctly positioned.
4. Correctly position your monitor
If your monitor is positioned too high or too low, your neck will suffer from having to look up or down. Ideally your monitor should be placed around two feed away and positioned so that your eyes are level with the top third of the screen.
5. Consider voice-recognition Software
Typing can prove a real strain on your body, requiring repetitive movements from your fingers while your arms, neck and back remain tense. By switching to voice-recognition software, you can dictate documents and control Windows without needing to use a mouse and keyboard.
6. Ensure your set offers support
Your choice of seating is very important when it comes to comfort and posture. Adjustable seats can be positioned at the correct height to allow feed to sit flaton the floor, while arm rests help prevent shoulder strain.
7. Increase font sizes if necessary
If you need glasses, it’s important to wear them while using your computer to prevent eye strain. But if your eyes start to feed tired after sessions sat at the screen, it may be necessary to increase the size of fonts.
8. Use a laptop stand
Having your laptop in your lap while you work can lead to poor posture and place pressure on your hands. To get round this, invest in a laptop stand which can be used to raise the computer to a more usable position. Stands have the added benefit of shopping your legs from getting too hot.
9. Learn to touch type
Many people strike the keys of the keyboard too hard, which can place unnecessary strain on the fingers. Learning to thouch-type not only helps to stamp out this habit, but reduces the risk of neck injury that can arise from constantly looking up and down at the keyboard.
10. Reduce mouse clicking and movement
Mouse clicking and repetitive movements are bad news for hands. To reduce the amount of mouse movement and clicking needed to use Windows, install the free utility TweakUK. Activate the X-Mouse freature to make it easier to move between open windows.
Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts
Sunday, August 10, 2008
Health Tips : 10 Foods That Build Bones
Health Tips : 10 Foods That Build Bones :
1. Alaskan King Crab
High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc — a whopping 7 milligrams per 3.5-ounce serving. “Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function,” says Susan Bowerman, assistant director of the Center for Human Nutrition at the University of California at Los Angeles.
“Several studies have linked adequate zinc intake to increased immunity and decreased incidences of respiratory infection.” And you can reap all these benefits by swapping one of your weekly fish meals for a six-ounce serving of crab.
2. Dried Plums
Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis. “They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract,” says Bowerman. “That, in turn, facilitates calcium absorption.” Enjoy four or five a day to strengthen your bones and boost your energy.
3. Bok Choy
This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. “Bok choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium,” says celebrity trainer Teddy Bass. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration. Shoot for a cup a day.
4. Oysters
Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. “But the creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer,” says Bass. “They aren’t a food most people will eat regularly, but getting five into your diet twice a week will make your weekends more fun.”
5. Bananas
Athletes and performers are familiar with the calming effect of bananas — a result of the fruit’s high concentration of tryptophan, a building block of serotonin. But their real benefit comes from potassium, an electrolyte that helps prevent the loss of calcium from the body.
“Bananas also bolster the nervous system, boost immune function, and help the body metabolize protein,” says Bass. “One banana packs a day’s worth of potassium, and its carbohydrate content speeds recovery after strenuous exercise.”
6. Kiwis
Like bananas, this fuzzy fruit is high in bone-protecting potassium. “They’re also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease,” says Bowerman. “I try to eat at least one or two a week after exercising.” Freeze them for a refreshing energy kick, but don’t peel the skin: It’s edible and packed with nutrients.
7. Broccoli
Our president’s dad may hate this cruciferous all-star, but one cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that’s in addition to its high concentration of vitamins — including A, C, and K — and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties.
“One cup a day will do the trick,” says Bowerman. Try cauliflower, kale, brussels sprouts, or cabbage for variation, as all possess many of the same nutritional qualities. “Broccoli may also help reduce excess estrogen levels in the body, thanks to its indole 3-carbinol content,” says celebrity trainer Gunnar Petersen.
8. Spinach
A renowned muscle builder, spinach is also rich in vitamin K, which has been shown to bolster bone-mineral density (thus protecting against osteoporosis) and reduce fracture rates. Spinach is also high in calcium, phosphorus, potassium, zinc, and even selenium, which may help protect the liver and ward off Alzheimer’s.
One more reason to add it to your diet: A study in the Journal of Nutrition suggests that the carotenoid neoxanthin in spinach can kill prostate cancer cells, while the beta-carotene fights colon cancer. “Popeye was on to something,” says Bowerman. “Eat one cup of cooked spinach, or two cups raw, four times a week.”
9. Leeks
These scallion-like cousins of garlic and onions are packed with bone-bolstering thiamine, riboflavin, calcium, and potassium. Leeks are also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood.
What’s more, “Leeks can support sexual functioning and reduce the risk of prostate cancer,” says Michael Dansinger, MD, an assistant professor of medicine and an obesity researcher at Tufts-New England Medical Center, in Boston. “Chop the green part of a medium leek into thin ribbons and add it to soups, sautés, and salads as often as possible.”
10 Artichokes
Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols — antioxidants that can cut the risk of stroke — and vitamin C, which helps maintain the immune system. “Eat them as often as you can,” says Bowerman. Ripe ones feel heavy for their size and squeak when squeezed.
Source : Read More
1. Alaskan King Crab
High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc — a whopping 7 milligrams per 3.5-ounce serving. “Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function,” says Susan Bowerman, assistant director of the Center for Human Nutrition at the University of California at Los Angeles.
“Several studies have linked adequate zinc intake to increased immunity and decreased incidences of respiratory infection.” And you can reap all these benefits by swapping one of your weekly fish meals for a six-ounce serving of crab.
2. Dried Plums
Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis. “They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract,” says Bowerman. “That, in turn, facilitates calcium absorption.” Enjoy four or five a day to strengthen your bones and boost your energy.
3. Bok Choy
This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. “Bok choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium,” says celebrity trainer Teddy Bass. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration. Shoot for a cup a day.
4. Oysters
Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. “But the creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer,” says Bass. “They aren’t a food most people will eat regularly, but getting five into your diet twice a week will make your weekends more fun.”
5. Bananas
Athletes and performers are familiar with the calming effect of bananas — a result of the fruit’s high concentration of tryptophan, a building block of serotonin. But their real benefit comes from potassium, an electrolyte that helps prevent the loss of calcium from the body.
“Bananas also bolster the nervous system, boost immune function, and help the body metabolize protein,” says Bass. “One banana packs a day’s worth of potassium, and its carbohydrate content speeds recovery after strenuous exercise.”
6. Kiwis
Like bananas, this fuzzy fruit is high in bone-protecting potassium. “They’re also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease,” says Bowerman. “I try to eat at least one or two a week after exercising.” Freeze them for a refreshing energy kick, but don’t peel the skin: It’s edible and packed with nutrients.
7. Broccoli
Our president’s dad may hate this cruciferous all-star, but one cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that’s in addition to its high concentration of vitamins — including A, C, and K — and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties.
“One cup a day will do the trick,” says Bowerman. Try cauliflower, kale, brussels sprouts, or cabbage for variation, as all possess many of the same nutritional qualities. “Broccoli may also help reduce excess estrogen levels in the body, thanks to its indole 3-carbinol content,” says celebrity trainer Gunnar Petersen.
8. Spinach
A renowned muscle builder, spinach is also rich in vitamin K, which has been shown to bolster bone-mineral density (thus protecting against osteoporosis) and reduce fracture rates. Spinach is also high in calcium, phosphorus, potassium, zinc, and even selenium, which may help protect the liver and ward off Alzheimer’s.
One more reason to add it to your diet: A study in the Journal of Nutrition suggests that the carotenoid neoxanthin in spinach can kill prostate cancer cells, while the beta-carotene fights colon cancer. “Popeye was on to something,” says Bowerman. “Eat one cup of cooked spinach, or two cups raw, four times a week.”
9. Leeks
These scallion-like cousins of garlic and onions are packed with bone-bolstering thiamine, riboflavin, calcium, and potassium. Leeks are also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood.
What’s more, “Leeks can support sexual functioning and reduce the risk of prostate cancer,” says Michael Dansinger, MD, an assistant professor of medicine and an obesity researcher at Tufts-New England Medical Center, in Boston. “Chop the green part of a medium leek into thin ribbons and add it to soups, sautés, and salads as often as possible.”
10 Artichokes
Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols — antioxidants that can cut the risk of stroke — and vitamin C, which helps maintain the immune system. “Eat them as often as you can,” says Bowerman. Ripe ones feel heavy for their size and squeak when squeezed.
Source : Read More
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