Is your job silently killing you? Here are a few things to watch out for
Is your job silently killing you?
Whether you work from home or in an office, sitting for hours at a time every day can lead to an increased risk of heart disease, type 2 diabetes, stroke, weight gain, and other negative health impacts.
But, how much sitting is too much sitting, and what other aspects should employees monitor to stay healthy and please their employers?
Here's what you need to know… Sitting is the enemy
In office jobs, there's likely no choice without a standing desk: sitting is inevitable. On average, the Heart Foundation says adults spend more than half of their day sitting.
However, adults should be aware of how much time they spend in a sedentary position.
To offset these effects, doctors recommend at least 150 minutes of moderate-to-vigorous activity a week. But, even lighter intensity activities can be beneficial.
'Light-intensity physical activity can include vacuuming, sweeping the floor, washing the car, leisure strolling, stretching, or playing catch,' Steven Hooker, the dean of San Diego State University's College of Health and Human Services, said in a statement. Is your desk job silently killing you? Sitting can be linked to disease and spinal damage (Getty Images/iStock) Good posture is your friend
Poor posture and workplace ergonomics can damage the spinal structure, according to UCLA Health.
'Sitting in a slouched position can overstretch the spinal ligaments and strain the spinal discs,' it said.
But, there's a way to help alleviate pain from bad posture. Put your upper arms parallel to your spine, check that you can easily slide your fingers under your thigh at the front of the chair, ensure the armrest slightly lifts your arms at the shoulder, press your butt against the back of the air, and pass your clenched fist between the back of your calf and the front of your chair to make sure the chair isn't too deep.
Lastly, make sure your gaze is where it needs to be.
'Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be aimed at the center of your computer screen,' UCLA Health said. Close those peepers
The average American worker spends seven hours a day on the computer, according to the American Optometric Association.
While using devices will likely not damage your eyes permanently, staring at screens for too long can come with some unfortunate consequences.
The screens can decrease your blink rate, leaving you susceptible to dry eyes. This risk increases as we age, according to Nebraska Medicine's Dr. Ana Morales.
Tears drops and adjustments to monitors can help alleviate eye stress.
But, prolonged use may continue to affect users' visual abilities, blurring their vision, even after stopping work at a computer.
'If nothing is done to address the cause of the problem, the symptoms will continue to recur and perhaps worsen with future digital screen use,' the association said. Taking a deep breath can help alleviate stress. Try breathing in through the nose and out through the mouth (Getty Images/iStock) Take a deep breath
Workplace stress contributes to at least 120,000 deaths each year, according to Stanford University professors. Read More Do You Have ADHD? Here Are A Few Ways To Make Work Easier
'The deaths are comparable to the fourth- and fifth-largest causes of death in the country — heart disease and accidents,' said the school's Stefanos Zenios, a professor of operations, information, and technology. 'It's more than deaths from diabetes, Alzheimer's, or influenza.'
Researchers at Indiana University have found that work stressors are more likely to cause depression and death as a result of jobs in which workers have little control. Chronic stress can age people faster, Yale researchers say.
So, what's an employee to do?
Follow a breathing technique for short-term stress release, but remember to take care of yourself; eat healthy, prioritize good recovery activities, establish boundaries, and see friends and family.
'Socializing and spending time with loved ones is an important part of our mental health, and failing to do so can lead to isolation and loneliness, which can worsen depression and anxiety,' Dr. Danielle Qing, an internal medicine specialist at Mount Sinai, told The New York Post .
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'Whole milk may help with satiety, making you feel fuller for longer, and some studies have linked it to a lower risk of type 2 diabetes and healthier weight outcomes compared to low-fat versions, likely because it's less processed and more satisfying, helping to reduce overall snacking and cravings.' Reduced and low-fat cow's milk have similar benefits, Bladh adds, but would be better for those mindful of calorie intake or saturated fat consumption. Unpasteurised, or 'raw' milk has gained traction in some circles (see American 'crunchy moms' for details). This is effectively milk that hasn't been heat-treated to kill harmful bacteria, with some claiming it's more nutritious than milk that has been processed. Bladh, however, is wary, and explains the health dangers: 'Raw milk can harbour dangerous bacteria like Listeria, E. coli, and Salmonella, which are especially risky for pregnant women, children, older adults, and people with weakened immune systems,' she says. 'In the UK, raw cow's milk can legally be sold by registered farms directly to consumers (e.g. at the farm gate, via a farmer's market, or through a delivery scheme) but must carry a warning label.' She continues: 'As a nutritional therapist, I advise caution. If you're considering raw milk, make sure it's from a reputable, regularly tested source, and understand the potential risks. 'For most people, pasteurised milk remains the safer, more reliable option especially when you're looking to meet your nutritional needs without compromising food safety.' Not all dairy milk comes from cows; you may have indulged in goat's cheese before, so why not give goat milk a go? Bladh explains it may generally be better for those who struggle with cow's milk. 'Goat's milk has a different protein structure and lower lactose content, which makes it slightly easier to digest. 'It also contains slightly more calcium and certain medium-chain fatty acids, which are more readily used for energy. However, it's still a dairy product and not suitable for those with true dairy allergies or following a vegan diet.' Made from processing soy beans, this plant-based alternative is considered to be the milk most nutritionally similar to dairy. As well as being high in protein and having strong calcium, it is also cholesterol free. Bladh argues this is a strong option for those who are vegan or lactose intolerant – but warns it may not work for everyone. 'Some people may be sensitive to soy, and it's not always well tolerated by those with IBS due to its fermentable fibre content,' she says. 'For soya milk, I recommend choosing organic when possible. This helps avoid genetically modified (GM) soy, which is common in conventional production, and often means fewer pesticide residues.' Almond milk is made from almonds and water, meaning it tends to have fewer calories than traditional dairy milk. However, Bladh warns, almond milk can sometimes have very high sugar content – particularly in sweetened versions – and has low protein. 'Fortified versions can provide calcium and vitamin D, but nutritionally it's not a like-for-like dairy replacement unless enriched,' she says. 'Still, it can be a good base for smoothies or as a light alternative in tea or coffee. It's best for general use, rather than as a protein source.' Currently the most popular plant-based milk in the UK (annual sales of oat milk have reached £275 million), its creamy texture and and pleasant, naturally sweet taste has seen it become a staple in both kitchens and plush coffee shops alike. While there are some health benefits (It's well tolerated for those with milk allergies, and is often fortified with calcium, B vitamins and vitamin D, Bladh says) it is very starchy and carb-heavy , so it may not be suitable for those closely monitoring blood sugar. Simply made from milled rice and water, Bladh touts rice milk as the best type of milk if you have many food intolerances. However, compared to dairy and other plant-based alternatives, it contains few dietary benefits. 'It has a high glycaemic index and offers very little protein,' she says. 'Although often fortified, it's not ideal as a standalone nutritional replacement for dairy.' This flavourful alternative tends to be light in both texture and carbs – but high in saturated fats. 'It may be fortified with calcium and vitamin D but isn't naturally nutrient-dense,' Bladh says. 'It can be a flavourful addition to drinks or dishes, but its limited nutritional content means it should be used more as a complement than a key dietary source of nutrients. 'Best suited for occasional use in smoothies, teas or curries, especially for those following low-carb or plant-based diets who enjoy its flavour.' Made from hemp seeds and water, hemp milk contains omega-3 and omega-6 essential fatty acids, making it unique among plant milks. 'It's typically low in protein but often fortified with calcium, vitamin D and B12,' Bladh says. 'It's naturally free from nuts, soy, and gluten, and has a slightly nutty taste. Some people find its flavour strong, but it blends well into smoothies or porridge. 'It's best suited for individuals with food allergies who are looking to boost their intake of essential fatty acids, particularly those following plant-based or anti-inflammatory diets.' Bladh argues there is no one size fits all approach to finding the best or healthiest milk. 'The healthiest option depends entirely on your individual health goals, dietary needs, tolerance, and lifestyle,' she says. 'If you're looking for a nutrient-dense, natural source of protein, calcium, and B vitamins, and you tolerate dairy well, then whole milk from grass-fed cows can be an excellent choice especially when consumed as part of a balanced, whole-food diet. 'If you're trying to reduce saturated fat or manage heart disease risk, then reduced-fat or low-fat dairy can still offer valuable nutrients with fewer calories and less fat 'For those with lactose intolerance, dairy allergies, or following a plant-based diet, unsweetened, fortified, organic soy milk is the closest nutritionally to cow's milk, especially in protein. Other plant-based options like hemp, oat, and almond milk have their place, but vary widely in nutrient content. 'It's essential to choose fortified, unsweetened versions and be mindful of added sugars and processing.' This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Kimberley Bond is a Multiplatform Writer for Harper's Bazaar, focusing on the arts, culture, careers and lifestyle. She previously worked as a Features Writer for Cosmopolitan UK, and has bylines at The Telegraph, The Independent and British Vogue among countless others.
