The 8 common work habits that are actually killing you -‘increasing your risk of stroke and even dementia’
WE each spend around 3,515 days of our lives at work – and that doesn’t include the extra hours on emails at home or early starts in the office.
With all this time working, it’s only natural that we get into a bit of a routine, and potentially pick up some bad habits along the way.
Think all-day grazing, sitting for hours at a time and checking our inboxes right before bed.
These habits might not seem that bad, but they could actually be detrimental to our health.
From diabetes to heart disease and insomnia, the effects can be serious and long-lasting.
So if you’re guilty of any of the eight following ‘bad’ behaviours, make some changes today and improve everything from your sleep to your digestion and mood to energy…
1. SITTING FOR TOO LONG
IF you’re reading this at work, when was the last time you stood up from your desk?
If it’s been longer than an hour, it’s time to take a five-minute stretch.
Dr Aarthi Sinha, private GP and wellness expert at Church Crescent Medical Practice, tells Sun Health: “Sitting for too long can cause poor posture, neck pain, muscle stiffness, cramp and back pain.”
More seriously, it can increase your risk of serious chronic health conditions.
A study by the University of Arizona found sitting for 10 hours a day “rapidly” increases the risk of dementia.
Separate research published in the Journal of the American College of Cardiology found sedentary behaviour exceeding 10.6 hours a day was linked to a 40 to 60 per cent higher risk of heart failure and cardiovascular death.
Mary Nickel, physiotherapist, orthopaedic specialist and founder of Pilates for Health working with Healthspan Elite, adds: “Prolonged sitting is associated with type 2 diabetes, cardiovascular disease and cancer.
“It increases the risk of musculoskeletal disorders, and the risk of serious illness and death.”
Take frequent short breaks, such as five minutes every hour.
“Stand up, walk around, stretch your muscles, drink some water, have some food and go to the toilet if needed,” says Dr Sinha.
2. EATING AT YOUR DESK
HAVING lunch at your desk while juggling emails and calls is one thing, but some people even eat breakfast and dinner at their computers too.
It’s unhygienic, but could also cause you to overeat, leading to weight gain.
“When you’re preoccupied with work you’re unlikely to realise how much you’re eating,” says Dr Sinha.
“You’re more likely to be distracted with work and eat too quickly, causing indigestion, heartburn and nausea.”
The best thing to do is plan your meals ahead of time, where possible.
“Take some healthy snacks into work and plan your snack and main meal breaks around your work pattern,” she adds.
“Start your meal by drinking some water too, to ensure adequate hydration as well.”
3. GRAZING ALL DAY
SHARING packets of biscuits and birthday cake in the kitchen is a big part of work culture, especially if you work in an office.
And of course, it’s only natural to want to pop over every so often for a little snack.
However, all-day grazing isn’t doing your health much good.
Rob Hobson, registered nutritionist at Healthspan, says: “If you’re eating constantly there’s a risk that you’ll put on weight, especially if you have a sedentary lifestyle outside of work.”
But that’s not all. Snacks that contain high levels of saturated fat, salt and sugar also increase your risk of high blood pressure and cholesterol, both linked to heart disease.
Dr Sinha recommends leaving large gaps between meals to maintain blood sugar levels, which will help to maintain energy and stop you from overeating.
If you do snack, opt for a piece of fruit and some nuts, or a source of protein such as hard boiled eggs, rather than processed foods.
4. WORKING LATE
WHEN we have big projects or looming deadlines, it can be tempting to stay in work mode well into the night.
But doing so can ruin our sleep – in the short and long term.
“Working late can lead to more disrupted sleep and the irregular production of the stress hormone cortisol, which can keep you awake,” warns Dr Sinha.
For good sleep, it’s important to wind down before bed so stop working a few hours before hitting the hay.
Have a nutritious meal, turn off all tech and relax.
Making a to-do list ready for the following day can also help to clear your mind.
But sleep isn’t your only worry. Working more than 10 hours a day for at least 50 days a year can increase your risk of a stroke by almost a third.
And if you do this for more than a decade, this rises to 45 per cent.
The mental health disorder you're most likely to have based on your job
By Eliza Loukou, Health Reporter
YOUR choice of job can reveal several things about you – from your interests, to your education and aspects of your personality.
But scientists say it may also shed light on your mental health, indicating your risk for a variety of conditions.
Researchers at the JJ Peters VA Medical Center and Icahn School of Medicine at Mount Sinai found a link between ADHD, autism, depression and schizophrenia and certain professions.
They suggested that genes raising the risk of these disorders – which they described as “tiny genetic signals” – may be able to predict which field or profession someone ends up in, from tech to art, healthcare or teaching.
ADHD was linked to cleaners, chefs and waiters, factory workers, builders, police officers, bus and train drivers and hairdressers, who were all at higher risk of the condition.
People working with computers – such as technicians – were more likely to be genetically predisposed to autism and had a lower risk of being diagnosed with depression and ADHD.
Meanwhile, teachers and lawyers were more likely to have genetic traits of anorexia, while those in social work were more likely to have genetic traits of depression.
And according to analysis, people working in art and design had a higher genetic predisposition towards anorexia, bipolar disorder, autism and schizophrenia.
Being genetically predisposed to a condition doesn’t necessarily mean you will get it in your lifetime, but it’s thought some mental health disorders run in families.
5. GLUED TO YOUR EMAILS
WITH today’s tech, you can be contacted any time of day – by friends, family, colleagues and your boss.
Just one message can leave you stressed, upset or angry, unable to relax or sleep.
“Our brains are constantly stimulated, affecting the different hormones produced in the body,” says Dr Sinha.
“In the long run, the irregular production of hormones like cortisol, the ‘happy hormone’ serotonin and the sleep hormone melatonin can lead to poor cardiovascular health, mental stress and even depression and anxiety.”
Give yourself an email cut-off time, and stick to it.
“Planning your work, scheduling in a time to stop work, being non-contactable (if possible) and having a set time when you will then recheck emails (not as soon as you wake up) can help,” Dr Sinha says.
6. WORK IN THE DARK
DO you find yourself sitting in front of your bright screen in a dark room?
This won’t be doing your vision any favours.
“Your eyes have to constantly adjust from the bright light on screen to the dark room, and that causes long term eye strain,” Dr Sinha says.
“Plus, your body’s natural melatonin production and circadian rhythm can be dysregulated by going into a dark room and then looking at a bright light for a long time.”
This then messes with your sleep – which may already be disrupted from working late.
7. SITTING IN THE WRONG POSITION
AS we get tired throughout the working day, it’s easy to start to slouch.
In short bursts, this is unlikely to do much damage.
But problems can arise if you hold the same rigid posture for long periods, Mary says.
“The slump position has indeed been shown to reduce abdominal muscle activity,” she says.
“But a growing body of evidence shows that there is no significant association between sitting postures and the development of back pain.”
Since our bodies are all different, there is no single perfect posture for everyone.
“In fact, even a comfortable sitting position can become tiring after a period of time,” Mary adds.
“Physiotherapists often advise that ‘the best posture is your next posture’, which promotes the idea of shifting between many different positions throughout your day at work.”
An adjustable sit-stand desk can really help you here as it allows you to mix up your posture throughout the day.
8. SCREEN IS TOO LOW
NEXT time you’re sitting at your desk at work, assess where your screen is in relation to your eyes.
“The monitor should be placed directly in front of you and adjusted so your vision is level with the top third of the computer screen,” says Mary.
“Keep the mouse close to the keyboard to avoid repetitive overreaching, and you should consider supporting the forearm to keep the wrist in a more neutral joint position and reduce strain on the muscles and joints of the arm.”
A forearm desk support could be useful here.
Your employer may even be able to provide height-adjustable furniture after an ergonomic workstation assessment.
If that hasn’t already been offered to you, speak to HR.
How slouching could be making you worse in bed
By Eliza Loukou, Health Reporter
ARE you currently slouched over your desk or curled up around your phone?
Well this might have you sitting up straight – poor posture could be making you worse in bed.
According to GP Dr Jeff Foster, a bowed back and shoulders can cause your todger to slump.
That’s right – poor posture could have a number of ramifications on your performance in the sack, causing erectile dysfunction, weak erections and making it hard for you to climax at all, the men’s health expert said.
Sinking over your desk at work or crumpling into your chair can over time weaken your core muscles.
These are connected to your pelvic floor muscles, which can become tighter and weaker as a result of the increased pressure exerted on them by poor posture.
Dr Foster said: “When it comes to your penis, having tight pelvic floor muscles can mean these muscles aren’t as strong, which can reduce sexual stamina (with weaker erections) and even weaker ejaculation, which can mean a weaker orgasm all round.
“Issues with the pelvic floor muscles can lead to problems with the pelvic floor organs which can lead to urine leakage, pain when going to the toilet, pelvic pain and pressure in the penis and testicle area.
“You can also have difficulty achieving an erection, and a far less enjoyable climax, if you’re able to climax at all.”
Posture can also reduce energy levels overall, making you more fatigued and less likely to get aroused and achieve an erection during a sexual encounter, Dr Foster added.
