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By Vanessa Smith
STRESS HORMONE CORTISOL LIFE SAVER AND DISEASE MAKER AT THE SAME TIME
Do you already know the hormone cortisol ? It is responsible for muscle breakdown, is released in stressful situations and leads to sleep disorders. Sounds damn bad at first, but at the same time the hormone can also activate metabolism and inhibit inflammation.
In today’s blog on health promotion in the office, we deal with the hormone, which is increasingly appearing in everyday office life.
The hormone cortisol is produced in the mitochondria of the adrenal cortex. It is released in bursts up to ten times a day. It is responsible for many vital processes in our body. In stressful situations, it helps us to compensate for more stress. Cortisol has an anti-inflammatory effect and releases nutrients into the blood. However, the hormone also has downsides. Too much cortisol leads to muscle breakdown and sleep disturbance.
The negative properties are directly related to stress. Because then cortisol is released and ensures that our body is initially more efficient and resilient. However, if stress continues, it leads to health restrictions such as an increase in high blood pressure, acceleration of aging and disruption of wound healing as well as a weakening of the immune system.
For this reason in particular, in stressful situations, one should always look to incorporate rest periods so that the cortisol level is actively reduced.
Other factors that lead to an unhealthy rise in cortisol include:
Poor diet, especially lots of sugar
Too little sleep
Too much sport
Especially in the office, the hormone cortisol shows up in too high amounts. This is because the known risk factors of stress, too little sleep and poor nutrition promote the increase. A vicious circle, because too much cortisol in turn leads to increased stress and increased drive, as well as sleep disturbance. The answer is, as is often the case, movement and sport at the workplace, active stress management in the office, movement breaks as well as active break times, especially with a lot of relaxation training, have been proven to reduce our cortisol levels.
Integrate healthy habits into everyday life
Implementing healthy habits can be a real game-changer.
Small routines and habits have a big impact on the quality of our daily lives and make a big difference at the end of the day.
Humans are creatures of habit and our lives are shaped by habits- good habits and, unfortunately, bad habits.
In this post, I’ve collected a few thoughts on the topic of habits and would like to encourage you to integrate ONE healthy habit into your daily life.
In my work as a physical therapist, I often follow up with my patients to establish regular exercise into their daily routine to achieve a specific goal.
Especially after rehab or therapy, patients are usually still very motivated to implement the set goals. Unfortunately, this often only succeeds for a certain time and at some point the healthy habit is completely lost.
I know this from myself as well. I read an article or listen to an inspiring podcast and then want to implement this one habit for myself.
As I’ve found myself, it’s not that easy until the goal I set eventually becomes a habit. The key is to see through the power of habit.
What makes a healthy foot?
As Leonardo Da Vinci said, “The human foot is a masterpiece of engineering and a work of art.” I wholeheartedly agree! The foot consists of 26 bones, 2 sesamoid bones and is surrounded by a tight ligamentous apparatus. All bones of the foot are connected with 33 joints. But all this bony framework would be nothing without the muscles and connective tissue around it, which provide the necessary movement and stability. An incredible 114 ligaments are located in the area of your foot and provide the necessary stability. Another important basic requirement is the circulation of blood and the supply of neural structures to the foot. Without depth sensitivity, which is provided by a multitude of different sensory bodies, walking in a dark room would become an impossible undertaking. Likewise, blood and the associated supply of nutrients to your cells is a very important basic requirement. For example, this supply no longer functions in arterial occlusive disease, which leads to a massive reduction in walking distance. Blood and nutrients are important for all tissues and bones in your body, including your foot.
Checklist health at the office workplace
With this checklist you can check if your office workplace is conducive to your health. A healthy office is important for effective and sustainable work, and more enjoyment and well-being in office work is the result.
Ergonomic office design
Use the checklists from Max, the ergonomics consultant, for your individual, ergonomic furnishing The office chair is individually adjustable and meets the needs of the user. Use the detailed information on office chair adjustment and shopping advice office chairs to decide whether your office chair is recommended from an ergonomic point of view.
The desk is height-adjustable and sufficiently large and ideally allows the user to alternate between standing and sitting. Use the detailed information on adjusting the desk and shopping advice desks to decide whether your desk is recommended from an ergonomic point of view.
Storage furniture is functional and easy to use (pedestals, hanging files, cabinets, etc.).
There is sufficient storage space for all technical equipment.
In the cable management all necessary cables are stowed away, there are no tripping hazards.
Computer, computer accessories and software
The screen does not dazzle and complies with current standards. It is sufficiently large and adjustable in height and inclination.
If necessary, there is a screen holder.
An ergonomic keyboard and mouse and possibly special devices for long input times are available.
If necessary, additional devices such as forearm supports and palm rests are available.
Document holders are available for text input.
A laptop holder or an external monitor as well as an external keyboard and an external mouse are available if a laptop is used stationary.
The software meets ergonomic criteria.
Use the detailed information on the arrangement of work equipment on the desk and the computer accessories purchasing guide to decide whether your work equipment on the desk is recommended from an ergonomic point of view and is arranged correctly.
Work organization
Long periods of sitting without a break should be eliminated by work organization. Movement breaks can be encouraged by the work organization, for example, by placing the telephone on a standing desk or placing the printer a few meters away from the desk.
Lighting
There is harmonious, flicker-free and glare-free basic lighting.
There is individually adjustable lighting at the workplace.
There is as much daylight as possible, but it can be regulated by blinds.
There are no reflections from bright light sources on the screen.
For more information, see Office lighting.
Indoor climate
Offices with windows that can be opened are definitely preferable to those with air conditioning.
The office should be ventilated several times a day.
Humidity should be between 40 and 60 percent and the temperature should be around 21 degrees Celsius.
Green plants significantly improve the indoor climate, increase humidity and can reduce air pollutants.
Noise
Noise has a significant impact on well-being. Loud equipment such as many printers belong under a soundproof hood or in an adjoining room.
If several people are working in one office, soundproof walls should be erected between the workplaces.