Dr. Robin Tauzin

AlMansoori

Health Advisor

HEALTHY LIFESTYLE

TOPICS• Ergonomics

• Exercise

• Smoking

• Weight Loss

• Stress Management

Ergonomics

ERGONOMICS --Designing the work environment to fit the user

--Prevents

injuries to the

worker

EARLY REPORTINGBenefits 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

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.

HEALTHY COMPUTER ENVIRONMENT

IMPROPER

HEALTHY COMPUTER ENVIRONMENT

ERGONOMIC TIPSTo minimize awkward posture:• Work near elbow height to avoid

bending excessive bending.

• Avoid overhead reaching and kneeling when possible.

ERGONOMIC TIPSWhere awkward postures are unavoidable, change tasks, stretch, and take short breaks frequently.

ERGONOMIC TIPSPractice 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 TIPSTo minimize force:

• Use mechanical lift assists and carts when available.

• Avoid manually handling heavy objects.

• Avoid carrying objects more than 100 feet.

ERGONOMIC TIPSA 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 TIPSTo 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 TIPSTo 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 TIPSTo 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 TIPSTo 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. Do

not 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.

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 SOURCESDuring 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 ADVICEMeasure body fat:Male athletes: 5-13% body fatFemale athletes: 12-22%

To Maintain or change body fat:Increase body fat: add 500-700 kcal/dayLose body fat:: decrease 200-500 kcal/day

Athletes should get in 60% of caloriesfrom CHO, fat 20-25%, Protein 15%

FLUID INTAKERules 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 FASTERThe 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 DIETThis 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 DIETCut 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/ OILSDo Not Consume or Cook with• canola

• corn oil

• vegetable oil

• Sunflower oil

• Mayonnaise

• Cream

• partially hydrogenated oils/ trans fats

GOOD FATSGood oils • olive oil

• coconut oil

• butter

• clarified butter (ghee)

• unrefined high oleic safflower oil.

GOOD FATSEssential 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!

OBESITYCAUSES:• Poor diet• Overeating• Lack of exercise• Medications (pharmaceutical drugs)• Other medical issues (Hypothyroidism, hormone

imbalance, PCOS, DM II)

WEIGHT LOSSThere are no magic pills or easy solutions for quick weight loss!

WEIGHT LOSSAvoid “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 LOSSIn 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 SUGARPeople 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

EXERCISEExercise 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

• Nervous stomach

• Change in appetite

• Rapid breathing

• Rapid heart rate

• Sweaty palms

• Anxiety

• Fatigue

• Insomnia

• Dissatisfaction

• Anger

• 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