6 HEALTH TRICKS AT THE OFFICE

January 27, 2014

six health tricks at the office 01 6 HEALTH TRICKS AT THE OFFICE

朝9晚5的職場生活是一眾都巿OL的寫照,在這個加班文化盛行的年代,每天三分一以上的時間都可能埋首辦公室之中,以下健康貼士,助你於工作間重現活力。
A 9 to 5 career job is the hallmark of an office lady (OL). In this age when working overtime is the norm, up to a third of your day is probably spent stuck in the office. Here are some health tips to enliven your working day.

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1. SKIP THE THIRD COFFEE

一杯咖啡是上班族的精神食糧,黑咖啡的卡路里近乎零,但額外所添加的全脂牛奶、忌廉或朱古力粉等,卻會增加不少熱量,帶來增磅危機,不妨以脫脂牛奶作為取代品。根據《Coach Yourself to Success》的作者Talane Miedaner建議,咖啡的攝取量每天不超過三杯為佳。過量的咖啡因會使腎上腺皮質激素的分泌增加,帶來心跳加快、神經緊張等反應。除了自我節制外,她建議享用完一杯咖啡後,待10分鐘可飲下同樣分量的清水,有助紓緩此情況。

According to Talan Miedaner, the author of Coach Yourself to Success, it’s best not to drink above three cups of coffee a day. Excessive caffeine will increase your body’s adrenocortical hormones, raising your heartbeat and stimulating your nerves. Aside from exercising self-control, she recommends to drink a similar amount of water, 10 minutes after drinking a cup of coffee, to help prevent these symptoms.

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2. SMART SNACKING

即使已用過午膳,依然抵受不住零食,美國Journal of American College of Nutrition有研究顯示,當女性處於高壓狀態之下,最想吃的食物分別為甜食和鹹味小吃,藉咀嚼和吞咽的過程轉移精神壓力外,甜食令血糖急速上升能暫時性穩定情緒,但專家指出此類食物就如興奮劑,當血糖急速下降後,反而會帶來更大的情緒落差。美國營養學家Chrissy Wellington建議不妨以香蕉代替甜點作辦公室小吃,當中含有豐富的維他命B6,具有安定神經的作用;如偏愛香脆的口味小吃,不妨在抽屜內準備一小袋杏仁、核桃等堅果,具口感之餘能為身體補充氨基酸、脂肪酸和抗氧化劑等。

American nutritionist Chrissy Wellington advises to replace sweets with bananas as your office snack. Bananas contain abundant vitamin B6, which helps to calm nerves. If you prefer snacks with a crisper texture, you can always store a small bag of nuts, such as almonds and walnuts, in your office drawer, which will help to replenish your body with amino acids, essential fatty acids and antioxidants.

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3. SUNLIGHT

上班族難免經歷過飯氣攻心、睡意綿綿及呵欠連天的時候。專家建議可以享受一下自然日光,日光經過視網膜後,能促進體內血清素產生,有助穩定和提升情緒,讓大腦和身體重新活躍起來。不妨趁午休時間於陽光下散步,或於精神委靡時走近辦公室的窗口或陽光較充沛的位置,有助你重拾精神抖擻。

Enjoy natural light. When light enters your retina, it encourages your body’s production of serotonin which calms nerves and lifts moods, reviving your body and brain. Try to take a stroll in the sun during lunch hour, or when stressed, walk to the office window or any other well-lit spot to help improve your spirits.

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4. SUNSCREEN

英國曾經有研究發現,辦公位置於窗戶旁邊的員工,靠窗一側的臉部比起另一邊,膚質老了七歲。即使不是暴曬於陽光下,紫外線依然會穿透玻璃,破壞肌膚真皮層造成老化。皮膚科醫生指上班族於出門前20分鐘前,塗上SPF30的防曬產品已經足夠,午間時可先用吸油紙印走面上的油光和汗水,再補上具防曬功能的碎粉,保護肌膚免受紫外線侵害。

Dermatologists recommend that applying anti-sun products with SPF30, 20 minutes before you leave your house is sufficient for office workers. During lunch break, you can use blotting paper to remove any excess oil and sweat, before applying loose powder with anti-sun properties to protect your skin from any UV rays.

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5.STAY INTACT

看似整潔的辦公室可能潛藏了無數細菌,美國亞利桑那大學(University of Arizona)曾抽驗一家出版公司的辦公桌,結果發現看來整潔的桌面,其電話、滑鼠及鍵盤上的細菌數量比廁所馬桶多出100倍,這些地方的細菌隨手指的觸摸不斷增加,一天中能增加19%-31%,當中最常見的是流感病毒、葡萄狀球菌及大腸桿菌等,免疫力不足時隨時「中招」引發流感,專家建議必須勤洗手,並定期以消毒紙巾擦拭桌面、電話、鍵盤和滑鼠等易孳生細菌的地方。

Your desk may appear tidy, but your phone, mouse and keyboard probably contain 100 times more bacteria than your toilet. Bacteria on these surfaces will keep growing as your hand touches them at a rate of 19-31% each day. The most common bacteria are parainfluenza bacteria, Staphylococcus aureus, and E. Coli. Apart from regularly washing your hands, experts also advise using disinfectant wipes at regular intervals, to clean the places where bacteria is often found, such as your tabletop, phone, keyboard and mouse.

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6. SIT LESS

久坐於辦公室內,若你不時覺得頭暈和四肢無力,都有可能是頸椎病和腰椎病的先兆。長時間坐姿不當和使用電腦,會造成腰椎神經長期受壓,頸腰肌肉處於繃緊狀態,久而久之會出現慢性疼痛、寒背甚至永久性勞損。專家建議應調整電腦桌椅的高度適合自己的身材,避免彎腰駝背地去操作電腦,盡量不要長時間低頭彎腰,每隔45分鐘至1小時,應停下工作,進行2-3分鐘的伸展運動。

Experts recommend adjusting the height of your worktable and chair according to you own height, in order to avoid having to crouch over to work on your computer. Try to avoid looking down and bending over for long periods of time. Every 45 minutes to an hour, you should take a break and do some stretching exercises for 2-3 minutes.

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