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Vital health information for workaholics

Jan 12, 2018
V Thilliar, People holding managerial positions often have to work long hours because management often encompasses the development and manipulation of human, financial, technological and natural resources that have to be coordinated and harmonized to accomplish the goals.

Many managers, professionals and others holding vital positions in establishments often become a victim to stress which is a condition that produces an intense strain on a person due to emotional, biochemical and physical changes or simply due over-exertion.

Since stress makes our muscles tense, speeds up the heart rate, makes breathing faster, raises the blood sugar levels and makes more blood to flow to the brain and central body cavity, one of the best ways to mitigate stress is to take breakfast daily.

Although the most important meal is breakfast, many people skip their breakfast which is like driving a car without petrol. It is not advisable to skip breakfast, because according to experts breakfast boosts our brain power, keeps us slim, lifts our mood and reduces stress.

Our breakfast that enhances physical performance, verbal fluency and the ability to recall should contain 500 calories which is approximately a quarter of the nutritional needs per day.

Using the food pyramid as a guide to healthy eating, a nutritious breakfast includes foods from three or four of the five food groups which include one serving of fruit, one or two servings of grains, one serving from the dairy group and one serving from the meat group.

Eating five small meals, spaced two to three hours apart, is one of the effective ways to keep your metabolism going strong, besides ensuring that your energy levels remain more or less same throughout the day so that your output and productivity will be enhanced.

If you are on a five meals a day, every meal should contain good carbohydrates, lean protein and healthy fats approximately in the ratio of 40;30;30 so that you will have less hunger, reduced food cravings and more energy, besides having reduced body fat storage and increased lean muscle mass.

Physical activity on a regular basis is considered the cornerstone of healthy lifestyle. It should be re-integrated into the normal course of everyday living by using stairs instead of lifts and walking short distances instead of using transport.

You may walk early in the morning, before breakfast, during lunch break, at sunset on the beach and to work and home provided the distance is short. Regular walking for about thirty minutes to one hour at least three times a week can do wonders for you, besides making you enjoy the sights, sounds and fresh air. They more you exercise the better.

Lack of exercise is one of the major risk factors for coronary heart disease and stroke. Research studies have revealed three times the risk of stroke for the inactive, double the risk of coronary heart disease and twice the risk of hip fracture.

Besides increasing strength, stamina, suppleness and muscle tone, exercise increases the efficiency of the heart and lungs, improves appetite, aids digestion, assists with weight control and helps in slowing down the ageing process.

If you want to reduce your risk of heart disease, you should talk to your doctor about maintaining your blood cholesterol and blood pressure within limits, controlling your weight, getting adequate exercise, avoiding unnecessary stress and following a healthy diet.

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