by fit-2-workUK | Uncategorised
Diabetes is a condition in which the level of glucose (sugar) in the blood are too high.
There are two types of diabetes:
Type 1 Diabetes, this is when your body doesn’t produce any insulin (the hormone that controls the level of glucose in your blood).
Type 2 Diabetes, when your body doesn’t produce enough insulin or isn’t able to use the insulin that is being produced.
It is estimated that around 3 million people in the UK have diabetes and worryingly the number is continuing to increase. Unfortunately people with diabetes are more likely to develop coronary heart disease and have a heart attack. Although diabetes can’t be cured, it can be managed very efficiently with lifestyle changes and medicines.
So what can you do to control your diabetes and reduce the risk of coronary heart disease.
1. Keep Physically Active
Exercising is a great way to help you control your blood glucose, providing a way that you might be able to reduce your medication and insulin intake. Aim for 150 minutes (2 hours and a half) of moderate intensity activity a week (i.e. walking or cycling) and then gradually build it up.
2. Stop Smoking
Diabetes increases the damage done by smoking, so quitting is the most positive thing that you can do to protect your heart and improve your health. Want to stop smoking? Talk to your GP or visit websites such as: www.smokefree.nhs.uk or www.quit.org.uk to get advice and support.
3. Eat More Healthily
Eating a balanced diet means making sure that you eat a variety of fruit and vegetables every day. Aim to have two portions of fish a week, reduce the amount of salt and sugar that you eat, cut down on alcohol (no more than 3-4 units a day for men and 2-3 units a day for women), eat high-fibre foods (i.e. oats, pulses and kidney beans) and cut down on saturated fats (i.e. butter, cheese, red and processed meats).
4. Try to Control or Prevent High Blood Pressure
Check your blood pressure regularly and make sure it’s below 130/80 mmHg. Some people need to take medicines to control their blood pressure but keep in mind that losing weight, exercising, cutting down on alcohol and salt are fundamental parts of the process too.
5. Maintain a Healthy Body Weight
Losing some weight can help lower your blood pressure and cholesterol levels. To find out if you’re a healthy shape, measure your waist to see if you’re carrying too much weight around your middle. For men being at risk means having a waist measurement of 94 cm/ 37 inches and for women 80 cm/ 31 and a half inches.
6. Keep blood sugar at a good level
Following the above steps will help you to control your blood glucose. However, people with diabetes will need to take tablets or daily insulin injections to keep their glucose down effectively.
To find out more about diabetes and how you can get help visit: www.diabetes.org.uk
by fit-2-workUK | Uncategorised
It’s no secret that smoking cigarettes is bad for your health. As hard as it is, it’s never too late to get started to your journey to stop smoking and have no doubt, you will benefit from it.
Being smoke-free not only adds years to your life, but also greatly improves your chances of a disease-free, longer and healthier life.
Want to stop smoking for good?
Try these 5 techniques to start improving your health and stop smoking today!
- Talk to your GP
Your GP can help you quit smoking by enrolling you in a ‘stop smoking’ clinic and prescribing nicotine replacement therapy.
- Think positive and make a plan
You might have tried to quit smoking many times before and not managed it, but don’t let that put you off. Look back at the reasons why you gave in and think about what can you do differently this time. Speak with others who have quit for good and surround yourself with non-smoking friends who can support you.
- Consider using a nicotine-containing product
Cigarettes are addictive, and self-control alone might not be enough for you to stop entirely. Nicotine replacement therapy can increase your chance of success. Talk to your GP to find out the best treatment for you.
4. Make changes to your diet
Meat, fizzy drinks, alcohol and coffee can make cigarettes taste better. On the other hand cheese, fruit and vegetables, can make cigarettes taste terrible. So why don’t you swap your usual steak for a veggie burger instead? Making small and healthy changes to your diet can reduce your need to reach for a cigarette.
- Get moving
Exercise, even as little as a five-minute walk or a short stretch, can cut cravings and may help your brain produce anti-craving chemicals which can prevent the urge for a cigarette. Next time you crave cigarettes instead of reaching for one be strong and reach for your trainers instead.
It’s important to remind yourself why you are on a mission to stop. Giving up smoking can have a huge impact on your health in so many ways, but these are our 5 favourite reasons to stop smoking.
- You’ll breathe more easily
When you give up smoking your lung capacity improves by up to 10% within 9 months. Having maximum lung capacity can mean the difference between having an active, healthy old age and struggling when you go for a walk or climb the stairs.
- You’ll have more energy
Within 2 to 12 weeks of stopping smoking your blood circulation improves, making all physical activities much easier. You’ll also give a boost to your immune system and the increase in oxygen in the body can reduce tiredness and the likelihood of headaches.
- You’ll feel less stressed
Let’s address this myth once and for all… smoking doesn’t directly reduce stress. On the contrary, scientific studies show people’s stress levels are lower only after they stop smoking. Although smoking may provide a temporary sense of calm, it doesn’t fix the underlying cause of the stress. There are plenty of ways, such as exercising, massage therapy and meditation, in which you can replace smoking with a healthier and more effective way of dealing with stress.
- Your fertility will improve
Quitting smoking increases the possibility of conceiving and reduces the likelihood of having a miscarriage. Above all, it improves the chances of giving birth to a healthy baby.
- You’ll have a better sense of smell and taste
When you stop smoking, your senses of smell and taste get a boost. You may notice that food tastes and smells different as your mouth and nose recover from being dulled by the toxic chemicals found in cigarettes.
You can do it! Improve your health by giving up for good.
For more information and support, visit the NHS website.
by fit-2-workUK | Uncategorised
16th – 20th May 2016 is Learning at Work Week, an annual awareness campaign organised by the Campaign for Learning.
Learning at Work Week highlights the importance and benefits of learning and development in the workplace and continuous learning has been shown to have a positive affect upon health.
Learning opens up new opportunities and can enrich your life both personally and professionally. Taking part in learning activities can increase your motivation and productivity at work and leave you with the overall feeling of satisfaction and achievement that comes from learning something new.
This year’s theme is “Connection” so why don’t you take the challenge this week to connect, or even re-connect, with yourself, a colleague, friend or opportunity that will help you to learn and develop.
Workplaces are becoming more supportive of learning and development so take advantage of this campaign and learn something new at work.
Take part in a webinar, get involved in professional networking, business communications or health and safety, anything new that will enhance your personal development.
Learning at Work Week is the perfect opportunity not only to gain professional qualifications or skills, but also a way of making yourself more employable. You can progress and reach new targets in your work and personal life and it can also provide an opportunity to review your progress and set goals for the future.
www.campaign-for-learning.org.uk will provide you with online resources to get a better understanding of past campaigns and find creative ideas to kickstart your learning at work activities.
by fit-2-workUK | Uncategorised
Work related stress is one of the biggest causes of illness in the UK. We all want to give 100% and deliver successfully but sometimes we find ourselves under pressure and unable to cope with the demands that are placed on us at work.
Instead of listening to our body and slowing down, we pushed through with the risk of jeopardising our health. Stress can be a significant cause of illnesses such as backache, insomnia and digestive problems.
Seated acupressure massage also known as chair or on-site massage is a mixture of the traditional Japanese massage of Anma and Shiatsu and can be an effective solution to these problems.
Unlike “acupuncture”, there’s no needle and the therapist uses his or her hands, fingers or elbows to stimulate the acupressure points, or energy points, on the 12 major meridians on the back, arms, hands, neck, head and legs.
This technique, based on a specific sequence of movements called ‘kata’, helps to stimulate and balance the flow of energy throughout the body. The massage also strengthens the circulatory, nervous, muscular, immune and lymphatic systems whilst releasing endorphins and important mood regulating neurotransmitters. As a result you’ll feel relaxed but energised and in a much more focused frame of mind.
The reason why acupressure massage is so convenient is that the therapist can bring their massage chair to the workplace so that you can benefit from the therapy whilst you are at work. You don’t need to do anything apart from sit down and relax. You don’t even have to remove your clothes and there’s no use of oils or creams. You sit facing forward in an ergonomically designed massage chair and rest your chin and forehead on a thickly padded platform designed for the purpose.
Seated acupressure is gentle, non-invasive and quick. In fact each session lasts no more than 20 minutes. You could take advantage of this de-stressing therapy during your lunch break and then get back to your desk refreshed and ready to finish off your day.
This kind of massage is suitable for everyone. However, make sure you tell the therapist if you have had any recent fractures or sprains, or if you suffer from diabetes or any other long-standing medical condition. Refrain from the treatment if you’re pregnant or trying to conceive.
Seated acupressure massage can also help with:
- Repetitive strain injury
- Asthma
- Toothache
- Fatigue
- Sinus problems
- Menstrual pain
- Eyestrain
- Anxiety
- Irritability
In addition to this, it can help to boost the immune system, assist the removal of toxins and can reduce stiffness and improve flexibility.
At Fit-2-Work we provide companies with experiences massage therapists to. Want to get the benefits of chair massage at your workplace? Contact Us today to make a booking or for more information.
by fit-2-workUK | Uncategorised
Although we always hear about the importance of getting 5 portions of fruit and vegetables a day, this old theory has recently has been overcome by the concept that we should be getting 7 portions instead.
Fruit and vegetables contain minerals, fibre, vitamins and antioxidant that can help to prevent cardiovascular disease and some forms of cancer. Keep in mind that potatoes don’t count as your 7 a day but beans, lentils and chickpeas do and are also a great source of protein.
Fitting 7 portions in your day can seem a bit tricky but it’s actually easier than it seems. Don’t just stick to the usual apple and lettuce – greens are great but you need a variety of colours. Trying different seasonal fruit and veg will make your diet less boring and more balanced. If you eat the same food everyday you’re less likely to reach your 7 a day goal and you might end up with less nutrients that you need.
For those of you who still struggle to have enough fruit and veg, the workplace is an easy opportunity to consume fruit and vegetables both in meals and as snacks. Rather than buying biscuits or chocolate, place a fruit bowl somewhere in sight and fill it with a variety of fruit and veggies that you can snack on throughout the day. Died fruit is allowed too but make sure it’s unsweetened or unsalted and not coated in chocolate or honey.
When we’re trying to change our food habits, having someone who supports you can make things much easier. So why don’t you encourage your colleagues to bring in some fruit and veg that you can all share at work?
So I guess you’re now wondering “what count as a portion?”
One portion can be an orange, a banana or a small punnet of strawberries count as 1 of your 7 a day. If you have any of them before lunch, and then eat a carrot, a celery stalk or a fennel in the afternoon, you’ll quickly realise that you’ve already done half the job. Portions will vary from one fruit and veg to the next but here are some useful examples. If in doubt remember than any serving that is roughly palm sized can count as 1 portion.
Try to bring your own food to work, but if you really can’t, avoid take-aways, ready meals or sweet fatty snacks. When going to the canteen or to a restaurant, make sure you get a mixed salad to accompany your lunch and eat this first. This is an easy way to make sure that you get more vegetables into your diet.
Want to shake up your breakfast? Try adding mango chunks to your yogurt, blueberries to your muesli or top your toast with mashed avocado. Instead of having a coffee on the go, prepare some freshly pressed juices. You could mix, for example, leafy green (spinach or kale), a green apple, a cucumber and a pinch of ginger. Fresh juices are very easy to make and can give you the right boost of energy that you need to get you through your day at work.
by fit-2-workUK | Uncategorised
Nowadays we all feel stressed for one reason or another. Stress has unfortunately become a normal part of our life and it doesn’t help that the workplace is mostly where we feel under pressure and overwhelmed. Over a long time, stress can be hard to deal with and it can be bad for our health.
The good news is that you’re not alone in this, the majority of the working population have experienced stress and work and in 2015 9.9 million work days work lost to stress in the UK! Stress is common and it’s important that you know the best ways to cope with it.
Here are our 5 top tips that can help you to stress less:
1. Keep a diary for a couple of weeks and jot down when you’re stressed and how you react to it. This way it’ll be easier to understand what causes your stress and how you can better cope with it.
2. Learn how to calm your body and mind by doing relaxation. Include activities that help you relax in your daily routine such as: focusing on your breathing, listening to music, spending more time outdoor or taking up a hobby. If you’re short on ideas, visit: mind.org.uk.
3. Watch your lifestyle. Eat healthily, drink less alcohol and stop smoking. Eating well will help you control your weight, make you feel less bloated and reduce the risk of diseases such as coronary heart disease. Smoking and drinking can be very bad for your health and won’t relieve the symptoms of stress in the long term.
4. Get active and stay active. Any physical activity is good for your body and mind as it’s a positive distraction from your worries and problems. When you’re doing sports or exercise your brain releases endorphins that help you relieve your symptoms of stress and make you feel happier and more energetic.
5. Get a massage. Often when we’re stressed, our muscles get stiff and tense, as stress can cause or aggravate physical conditions such as back pain, headaches, and high blood pressure. Massage therapy can help our body to relax and reduce our stress related pain. There are many different types of massage so it is recommended that you speak to a massage therapist first and find the best techniques for you.
Remember that stress isn’t always a bad thing. For example, when you have some important work to do, a little stress can help you stay focused and give you the right boost you need to achieve your target.
Surround yourself with positive people and always make time for your family and friends. Accept things that you can’t change and try not to worry about too many things at once.
If you feel like you aren’t coping with stress very well don’t be afraid to ask for help – visit websites such as www.babcp.co.uk and www.bps.org.uk to get more information on how to get support. Asking for help is not a sign of failure but the first step to regain control of your life and feeling healthier and happier.
By Daniela @ Fit-2-Work
