Transcript HSE Healthy Lifestyle training

HEALTHY LIFESTYLE
Dr. Robin Tauzin
AlMansoori
Health Advisor
TOPICS
• Ergonomics
• Exercise
• Smoking
• Weight Loss
• Stress
Management
Ergonomics
ERGONOMICS
--Designing the work environment to fit the
user
--Prevents
injuries to the
worker
EARLY REPORTING
Benefits to Early Reporting:
• Leads to early care and quicker healing, preventing
chronic problems.
• Leads to quicker identification of the root cause of the
injury.
• Will initiate an ergonomics evaluation by trained
personnel.
CAUSES OF INJURY
--injury from a single forceful
event
--injury from repeated over use and
misappropriate use of a body part
(causes minor trauma that builds over time)
HEALTHY COMPUTER ENVIRONMENT
Check the distance of the monitor (22-26”)
IMPROPER WAY
HEALTHY COMPUTER ENVIRONMENT
IMPROPER WAY
HEALTHY COMPUTER ENVIRONMENT
Set your seat height.
If you can feel pressure at
the front of the seat cushion,
you need a footrest.
If you cannot sit fully back in
the seat, you need to adjust
the backrest assembly.
IMPROPER
HEALTHY COMPUTER ENVIRONMENT
ERGONOMIC TIPS
To minimize awkward posture:
•
Work near elbow height to avoid
bending excessive bending.
• Avoid overhead reaching and
kneeling when possible.
ERGONOMIC TIPS
Where awkward postures are
unavoidable, change tasks,
stretch, and take short
breaks frequently.
ERGONOMIC TIPS
Practice Proper Cart Handling
•
Push instead of pulling.
•
Use both hands when pushing.
•
Stand directly behind the cart when
pushing (avoid twisting your body).
•
Maintain good control and limit speed.
•
Ensure cart is not overloaded.
PROPER LIFTING TECHNIQUES
• Examine the load and the surrounding area.
• Bend knees when lifting a load.
• Look forward to keep back straight.
• Position the load close to the body.
• Maintain a firm grip on the load.
• Use smooth, controlled movements.
• Keep arms in front of body.
• Turn feet in direction of movement to avoid twisting.
Get help before performing tasks requiring excessive force.
ERGONOMIC TIPS
To minimize force:
•
Use mechanical lift assists and carts
when available.
•
Avoid manually
objects.
•
Avoid carrying objects more than 100
feet.
handling
heavy
ERGONOMIC TIPS
A two-person lift is appropriate when…
•
A lift, hoist or other mechanical assistance is unavailable
•
The object is heavier than you are capable of lifting alone (typically more than
35 pounds).
•
The object is awkward or oversized.
•
Any object that does not have its weight
equally distributed within the load.
ERGONOMIC TIPS
• Use the correct tools / powered tools for the task.
• Powered tools tend to require less exertion to perform a task.
• Ensure that the weight of a powered tool (and cording) does not
create additional force issues.
• Use only the amount of force necessary to complete the task.
ERGONOMIC TIPS
To minimize repetition:
• Use power tools when available.
• Change tasks, stretch, or take a break
from repetitive tasks.
• Follow job rotation policies where
applicable – effective job rotations work
alternate muscle groups between
successive job functions.
ERGONOMIC TIPS
To minimize static loading:
• Avoid prolonged awkward postures.
• Change the position of the work or your body
position to get as close as possible to the work
area.
• If prolonged awkward postures are unavoidable,
use a “supported” posture to compensate .
• A supported posture uses part of your body to
support the weight of another body segment that
is in an awkward position.
ERGONOMIC TIPS
To minimize contact stress:
Avoid pressure on palms, wrists, and elbows:
• Use padding on hard or sharp surfaces.
• Change your position to eliminate the stress.
Avoid pressure on knees:
• Avoid kneeling on hard surfaces for prolonged
periods.
• Use knee pads when kneeling tasks are unavoidable.
ERGONOMIC TIPS
To lessen vibration:
• Pad tool handles with a soft compressible surface.
• Use vibration damping (gel filled) gloves.
• Select tools (hammers and chippers) with built in
damping systems (springs/hydraulics)
To lessen torque reaction:
• Use electric tools as opposed to air driven tools
• Use pulse tools or auto-shutoff tools
BENEFITS OF STRETCHING:
• Increases flexibility/elasticity of
muscles.
• Increases circulation to warm the
muscles,
improving mental
alertness, reducing fatigue.
• Decreases muscle tension and
stress.
WHEN TO STRETCH
• Prior to starting your day.
• During short breaks (at least once per hour).
• After breaks or lunch to prevent fatigue.
• If tension or stress is apparent.
• After a lengthy task duration or an extended awkward
posture.
PROPER STRETCHING TECHNIQUES
•
Relax and breathe normally. Do not hold
your breath.
•
Hold each stretch for a count of 15, or as
long as comfort is maintained.
•
Use gentle, controlled motions.
bounce!
•
Keep the knees slightly bent for better
balance.
•
Stretch until a mild tension is felt, then
relax.
•
Stretch by how you feel and not by how
far you can go.
Do not
ERGONOMICS
•
Minimize ergonomic risk factors in your area.
•
Stretch throughout the shift especially before and after activities
that require awkward positions or lifting.
•
Pay attention to your body and know your physical limitations.
•
Report ergonomics issues through appropriate channels.
•
Ergonomic injuries are preventable, and you own your own
safety.
Exercise
EXERCISE
When things
don’t move they
stagnate!
EXERCISE BENEFITS
•
Reduce the risk Heart Disease, Stroke, and Cancer.
•
Prevent Disease.
•
Enhance Mental Abilities
•
Improve Sleep
•
Increase Energy Levels
•
Improve mood
•
Decrease Stress levels
•
Control Weight
ENERGY SOURCES
During exercise, we use a combination
of these energy sources:
high intensity exercise—main
source
of energy is carbohydrate, As there is a limit to
the amount of carbohydrate that can be stored
in the muscles, high intensity work can only be
sustained for short periods.
low intensity—fat
is the predominate
source. We have large stores of fat so low
intensity work can be maintained for long
periods.
DIETARY ADVICE
Measure body fat:
Male athletes: 5-13% body fat
Female athletes: 12-22%
To Maintain or change body fat:
Increase body fat: add 500-700 kcal/day
Lose body fat:: decrease 200-500 kcal/day
Athletes should get in 60% of calories
from CHO, fat 20-25%, Protein 15%
FLUID INTAKE
Rules for Safe Exercising:
• Drink fluids freely 24 hours before event, even if
not thirsty.
• Drink 1 1/2-2 1/2 cups of fluid 2-3 hours before event.
• During events lasting more than 30 minutes, drink 1/2- 1 1/2 cups of
fluid every 15-20 minutes and at start of exercise, but do not
exceed 1 liter, as that can cause discomfort.
• After exercise, 2 cups of fluid should be consumed for every pound
of weight lost (up to 3 cups in hot/humid weather).
FLUID INTAKE
≥ 60 minutes: water alone should be
replenished.
≤ 60 minutes: CHO and electrolyte
replacement is important. (definitely in
exercises beyond 2hours)
RECOMMENDED EXERCISE REGIME
• At least 3 days a week
• At least for 30 minutes
• 220 minus age x 70-85% = target heart
rate
• Include daily stretching
• Resistance training 2-3 x a week—8-10
repetitions involving at least each major
muscle group
 1 set at higher weight to increase bulk
 2-3 sets at lower weight for general
resistance exercise
EXERCISE TIPS
• Exercise regularly
• Gradually increase intensity
• Rest between sessions
• Warm-up and cool down
• Stay flexible
• Don’t exercise when sick
• Don’t exercise when muscles are fatigued and straining
• Know proper form for any activity you do
KEEP IT UP!
• Start slowly
• Vary workouts to keep it fun
• Workout with friends to keep it a social experience
• Set aside a specific time each day—make it part of a regular daily
routine.
• Reward self with keeping up with goals
• Don’t worry about temporary setback—think long-term benefits.
SMOKING
DON’T GIVE UP!
Quitting is hard. Usually people make 2 to 3
tries, or more, before finally being able to
quit. Each try makes you stronger and you
will have learned what helps and what hurts.
5 REASONS TO QUIT
•
•
•
•
•
Heart Disease
Stroke
Lung Cancer
COPD
Oral Cancer
Tobacco use is the leading
preventable
cause
of
death. This year, 5 million
people will die from a
tobacco-related heart attack,
stroke, cancer, or other
disease.
CHEMICALS IN CIGARETTES
WHAT YOU MAY NOT KNOW
Smoking doesn’t just
cause lung cancer,
it causes
ALL
CANCERS!
DO YOU LOVE YOUR CHILDREN?
Smoking sticks to your skin and clothes.
Babies breathe in toxic chemicals which
are very harmful! Causes health issues
such as:
Asthma
Allergies
Eczema
Ear infections
Respiratory infections
DEATH—from SID”s
AGE FASTER
The long term effects of smoking on your
appearance can cause unsightly deep
grooved crow's feet, vertical furrows
above the lips, broken capillaries,
thinning skin and the trademark grey hue
to the complexion that all smokers suffer.
APPEAL TO VANITY
THERE IS HELP!
• Nicotine gum
• Nicotine patch
• Hypnosis
• Pharmaceutical drugs
• Book “The Easy Way To
Quit Smoking”
*See Your Doctor
WITHIN 20 MINUTES OF SMOKING THAT LAST CIGARETTE,
THE BODY BEGINS A SERIES OF CHANGES THAT
CONTINUES FOR YEARS.
• 20 MINUTES Blood pressure drops to normal. Pulse rate drops
to normal. Body temperature of hands and feet increases to
normal.
• 8 HOURS Carbon monoxide level in blood drops to normal.
Oxygen level in blood increases to normal. 24 HOURS Chance
of heart attack decreases.
• 48 HOURS Nerve endings start regrowing. Ability to smell and
taste is enhanced.
• 2 WEEKS TO 3 MONTHS Circulation improves. Walking
becomes easier. Lung function increases up to 30%.
• 1 TO 9 MONTHS Coughing, sinus congestion, fatigue, and shortness
of breath decrease. Cilia regrow in lungs, increasing ability to handle
mucus, clean the lungs, and reduce infection. Body's overall energy
increases.
• 1 YEAR Excess risk of coronary heart disease is half that of a smoker.
• 5 YEARS Lung cancer death rate for average smoker (one pack a
day) decreases by almost half. Stroke risk is reduced to that of a
nonsmoker
• 5-15 years after quitting. Risk of cancer of the mouth, throat and
esophagus is half that of a smoker's.
• 10 YEARS Lung cancer death rate similar to that of nonsmokers.
Precancerous cells are replaced. Risk of cancer of the mouth, throat,
esophagus, bladder, kidney and pancreas decreases.
• 15 YEARS Risk of coronary heart disease is that of a nonsmoker.
HEALTHY DIET
YOU ARE WHAT YOU EAT!
WANT TO LOOK LIKE THIS?
OR THIS?
OR THIS?
YOU ARE WHAT YOU EAT!
GENERAL HEALTHY DIET
This diet is a healthy diet for the general
population. Please remember that if you
have any health issues, you may have
certain restrictions of foods that are
applicable to each individual case.
HEALTHY DIET
• The diet should be full of live foods with very little processed
foods.
• When purchasing processed foods, you should always read the
labels on everything, especially the ingredients.
• Regarding organic foods, if it is available and affordable then
buy it. If not, just eat what is available.
A proper diet should consist
of a good combination of
Carbohydrates, Proteins, and
Fats.
CARBOHYDRATES
• SUGARS
• GRAINS
• VEGETABLES/ FRUITS
HEALTHY DIET
Cut out all sugar/ sweets from diet and follow a low carbohydrate diet.
 Eat at least 5-9 servings of vegetables every day.
 Eat 1-2 servings of fruit a day. Avoid fruits that are high in sugar such as
bananas, figs, dates, and tangerines.
 Limit intake of grains. Avoid white rice and consume only whole grains.
 Cut out white foods (bread, pasta, rice, potato)
PROTEINS
• Meat
• Beans/ Peas/ Legumes
• Nuts/ nut butters
• Soy products
• Dairy
• Fish
• Eggs
BAD FATS/ OILS
Do Not Consume or Cook with
• canola
• corn oil
• vegetable oil
• Sunflower oil
• Mayonnaise
• Cream
• partially hydrogenated oils/ trans fats
GOOD FATS
Good oils
• olive oil
• coconut oil
• butter
• clarified butter (ghee)
• unrefined high oleic safflower oil.
GOOD FATS
Essential Fatty Acids/ Omega 3’s
• No longer in food
• Daily requirement
• Decrease inflammation
• Decrease cholesterol
EATING TIPS
• You should eat out no more than 1-2 times a week
because you have no control over what ingredients are
going into your food.
• Fast food and deep fried foods should be avoided.
• At a restaurant, the healthiest choice is a piece of fish,
meat, or chicken with a vegetable and salad.
The modern Western diet, high in fructose,
grains, and grain-fed, pesticide-laden and
hormone-laced meat, is the primary
driving factor behind the skyrocketing
incidences of type 2 diabetes and heart
disease.
DO NOT
CARB LOAD!
Weight loss
7700 calories = 1 kilogram
of body fat
Need to run 70 miles
to burn 1KG!
OBESITY
CAUSES:
•
•
•
•
•
Poor diet
Overeating
Lack of exercise
Medications (pharmaceutical drugs)
Other medical issues (Hypothyroidism, hormone
imbalance, PCOS, DM II)
WEIGHT LOSS
There are no
magic pills
or easy
solutions for
quick weight loss!
WEIGHT LOSS
Avoid “Quick Fixes”
If they do work, the results are temporary
and many people end up gaining more
weight back.
Find the program that works for you!
WEIGHT LOSS
In order to be successful
at losing weight, a
genuine commitment to
diet and lifestyle
modifications is
needed!
• There will be times when you see your efforts rewarded
on the scale.
• There will also be tougher times when no matter what you
do, the numbers don’t seem to budge.
• Remember it is a slow process and stay focused; in the
end your efforts will pay off.
BLOOD SUGAR
People who are
overweight should
have their blood
sugar monitored on
a regular basis to
screen for Diabetes.
DETOX
• You may want to start your program with a special cleanse
to focus on the liver.
• The liver plays a major role in weight loss. An optimal
weight loss program requires a proper functioning liver.
• Liver support throughout
the weight loss program is
also extremely beneficial!
HELP CLEAR FAT FROM LIVER
• Methionine
• Inositol
• Choline
• Castor oil Packs
EXERCISE
Exercise is a key
element to any
weight loss
program!
WEIGHT LOSS MEAL PLAN
• Eliminate sugar and carbohydrates (“white foods”)
from diet
• Keep blood sugars balanced by eating protein at
every meal
• If eating a live whole foods diet, you won’t need to
worry about calorie counting
Stress
management
SYMPTOMS OF STRESS
• Headaches
• Anxiety
• Nervous stomach
• Fatigue
• Change in appetite
• Insomnia
• Rapid breathing
• Dissatisfaction
• Rapid heart rate
• Anger
• Sweaty palms
• Depression
• Inability to concentrate
SYMPTOMS OF STRESS
STRESS MANAGEMENT
• Stress is the way that you react
physically,
mentally
and
emotionally to various conditions,
changes and demands in your life.
• Moderate levels of stress may
actually improve performance and
efficiency
• Too much stress may cause an
unproductive anxiety level
HELPFUL TIPS
• Changing perceptions and expectations
•
Break jobs/tasks into manageable parts
•
Set reasonable/realistic goals
•
Avoid procrastination
•
Set boundaries
•
Don’t compromise your values/beliefs
•
Schedule “me” time
STRESS MANAGEMENT

Body relaxation exercises
- Breathing
techniques
- Guided imaginary

Physical exercise
- Yoga
- Work out routine

Meditation
- Journaling

Counseling
- Talk
therapy
- Life coaching