Jobs can take a toll on workers mentally and physically. Today in Health & Fitness, we explore some of the negative ways that work can affect health and offer strategies for coping.
Local experts interviewed by The Courier-Journal offer tips on stress, back pain, sleep, eyestrain and nutrition.
Stress
Advice from: Debby Dawson-Crain, behavioral health therapist, Baptist Hospital East's Center for Behavioral Health.
The problem: Stress is a normal part of work life, but sometimes it can get out of hand. Workers may become anxious, to the point of dreading to go to work. They also may experience physical symptoms, such as headaches, nausea, chest pain and fatigue.
The strategy: Pinpoint the specific source of your stress, such as a particular person, thing or situation, and figure out what you can do about it. Try not to focus on things that haven't happened yet or that are out of your hands. "I think it's real important, on a day-to-day basis, to kind of rein yourself in and focus on here and now, and what can I do today to do my job ... the best I can, rather than worrying about things you don't have control over," Dawson-Crain said.
Make sure you take breaks during the workday and use your lunch time to immerse yourself in other things, even if it's just getting some sunshine, instead of obsessing or gossiping about work issues. "My work group has kind of an understanding that you don't talk about work at lunch," she said.
Get back to the basics, such as eating right, getting enough sleep, exercising, maintaining a sense of balance in your life and embracing whatever feeds you spiritually or philosophically.
Consider seeking help from your primary-care physician or a mental health professional if workplace stress starts to become overwhelming. For example, you're anxious even during your off time, can't sleep and don't enjoy your normal activities, or you have extreme symptoms, such as panic attacks or suicidal thoughts.
Your doctor can rule out any underlying health conditions. The physician might prescribe medication to help you cope or recommend that you see a therapist.
Back pain
Advice from: Dr. Marjorie FitzGerald, anesthesiologist, Norton Leatherman Spine Center.
The problem: Back pain affects many workers, from those who stand all day doing repetitive motions to desk jockeys who sit all day. Common factors include "a job that's hard on your back in addition to (the person) being overweight and smoking," FitzGerald said.
The strategy: Guard your back health by doing exercises to strengthen your body's core and promote flexibility. "You want to keep your back and abdominal muscles as strong as possible," she said.
Wear the proper shoes for the type of work you're performing. Use proper technique when lifting, keeping your back straight and bending at the knees. Take advantage of any workplace devices that might make the job easier.
Get rid of any excess weight you're carrying; and don't smoke, because smoking can make you prone to disc problems and also may make it harder for you to heal should you need back surgery.
Also, some experts stress the importance of using good posture when sitting or standing and recommend that desk workers have a supportive chair and adjustable workstation.
See a doctor if you experience pain that radiates down the leg or that's accompanied by numbness in the leg; lasts more than a few weeks; or doesn't respond to rest or at-home treatment, such as a heating pad and ibuprofen.
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Lack of sleep
Advice from: Ronald Kron, clinical manager and respiratory therapist, Floyd Memorial Hospital's Sleep Disorders Center.
The problem: When workers try to function on less sleep than they need, it can affect their demeanor and their productivity. They also can wind up in accidents on the job or while driving to and from work because of drowsiness.
The strategy: Make sleep a priority. "You have to sleep because that's how your body rejuvenates itself," Kron said.
To increase your chances of getting 40 winks, establish a bedtime — yes, adults need one too — and stick to it. Select the time by calculating when you'd have to go to bed in order to rack up 7-9 hours of sleep. Ideally, you shouldn't need an alarm clock to wake up.
Keep your bedroom dark and free of distractions, such as flickering computers and televisions. Don't eat, exercise or watch TV immediately before bed. Record your favorite late show instead of breaking your bedtime to watch it.
If you get a good amount of sleep but still feel drowsy during the day, you could have a sleep disorder, such as obstructive sleep apnea, that needs treatment. See your physician to discuss your problem and whether you need to be evaluated at a sleep center.
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Computer-related eyestrain
Advice from: Dr. Britt Brockman, ophthalmologist, John-Kenyon American Eye Institute.
The problem: People who work at computers all day often experience eyestrain and other symptoms, such as tired eyes; blurred vision; and dry, irritated eyes. This sometimes is referred to as computer vision syndrome.
The strategy: Get your eyes checked before you start a computer-related job to identify any pre-existing problems and to see if you need special eyewear. Get re-checked each year, Brockman said.
During the workday, give your eyes a break every 20 minutes or so by taking your eyes away from the computer so they can rest. Glance down the hallway. "Looking far away relaxes the focusing muscles inside the eye and reduces fatigue," Brockman said.
Take steps to minimize glare on your computer screen from lights and windows. Make sure the top of the monitor is at (or just below) eye level so you don't have to look up. Adjust the monitor for optimal contrast as well as text size. You don't want text that's overly small or that you have to read on a busy background.
If you experience dry eye, ask your eye doctor to recommend an artificial tear product. The doctor also may suggest taking fish-oil supplements.
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Poor eating habits
Advice from: Holly Freeman, registered dietitian, Jewish Hospital.
The problem: Workers, pressed for time, often eat on the go and don't always make the healthiest choices. When the munchies strike, there is a big temptation to snack on whatever is around — chips, cookies, soda or other items with little nutritional value.
The strategy: Before you go to work, eat a good breakfast within two hours of waking up. "It really is the most important meal of your day" and can combat the tendency to overeat at night, Freeman said. If you're not used to eating breakfast, you might not feel hungry at first, but your body will adjust once you get into a routine.
Take a few minutes, perhaps the night before work, to plan what you'll be eating each day at work. Don't be dependent on the vending machine or whatever food is provided on site. Consider packing a healthy lunch as well as some healthy snacks, such as grapes or other fruits and vegetables, granola, dried fruit and nuts. Keep water around, instead of sugary sodas, to keep your body well-hydrated.
Remember that fiber-rich fruits, vegetables and whole grains will help keep you full and are a better bang for your buck than things like candy bars, which can give you "a quick burst of energy" that you lose quickly, Freeman said.
If you're relying on the company cafeteria or a fast-food joint for meals, scan the menu for the healthiest options. If you plan ahead, you can check the nutrition facts online if you're going to an eatery that makes that information available.
If your company doesn't offer enough nutritious food options, request that it make improvements and show your support when it does. "If the healthier foods are selling, they're going to provide more healthy food," she said. Also, find out what worksite wellness programs your company offers; there may be a dietitian available.
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