Good Lifestyle

You have dreamed for years: the ability to work at home. No more long responses, office policy, endless meetings or burnt industrial force. But there are compromises and the nature of distance work can come with problems and irritations. In fact, if you do not work smartly, you could end up compromising your health. Here's what experts have told us are the most common unexpected health problems that occur when you work at home and how you can avoid them.

"Although it sounds, work at home can actually become quite stressful if precautions are not taken," says Hong Yin, MD, a psychiatrist and a clinical director withNew Borders Psychiatric & TMS.

RX: "Many people who work at home find it useful for setting stricky moments that they will devote to work as if they are physically in the office and when they miss," says Yin. "It will allow us to recharge and take responds, which is necessary. Otherwise, it may be tempting to continue working outside your usual hours, which can lead to stress and professional exhaustion."

"People working at home can suffer from stress as a result of factors such as financial concerns, to have their children at the school and work near their spouse," says a personal trainerRobert Herbst. "This stress can lead them to tauding calorie-dense foods such as junk food and carbohydrates. They may also be less active than normal, losing exercise cooked to their normal work day."

RX: "Eat a healthy diet of protein, carbohydrates and good fats," says Herbst. "They should also make the exercise raising their metabolism such as high intensity (HIIT) or Tabata intervals. They should also try to walk, if only at the end of the day to erase your head. The walk and exercise will help them cope with stress so they also want to have fewer empty calories. "

"With online teleconferencing, video calls and webinars now a pillar of many work environments, it is important to ensure that we adapt to this new style of work safely and at the hearing," says ", declaresDr. Eric Branda, AUD, Ph.D., an audiologist with Signia Audience. "If headphones or headsets are used, it is necessary to make sure that the volume is at a level of security. The strong sounds directed to the eardrum can cause noise-induced hearing loss."

RX: "If someone close to you can hear your webinar, your music or your virtual colleague conversation while you wear headphones, you probably have your volume too strong," Branda declares.

"Other sounds in the environment, such as television or radio, can not only distracted, but can control the webinar's speech or call information," says Branda. "This can lead to misunderstandings and an increased difficulty of absorbing new information. Whether using speakers or headphones, the volume may not be the best approach because it can again make the speech important too strongly for a safe listening. "

RX: "Reducing or deleting competitive background noise will help the clarity of the speech signal and will allow you to focus on what you mean rather than listening in effect," says Branda.

"My clients find they work more by working from home - there is no preparation, swallowing, coffee breaks, small conversations, and it's easy to skip lunch and respond to emails from evening, "saysCatherine Petit Wu, an authorized transformational health coach in New York. "It can lead to mental fatigue and be moving emotionally."

RX: "The healthy behavior I recommend is to think that you go toOffice, although it's a corner of the kitchen table, "says Wu." Edit your PJS to regular clothes, apply makeup as usual, have as many video calls as you can Whether phone calls, take breaks every 60 or 90 minutes and a lunch break away from your office. Configure a ritual to close the shop at the end of the day. Close your computer, put it back if it's on the dining table and change hold. "

When working at home, "It's important to make sure you make healthy food choices to prevent adverse weight gain," saysClaudia hleap, a dietitian registered in Philadelphia. "Defining nutrition and health goals to engage in their time you're stuck at home."

RX: "Some examples of goals are to eat a vegetable every day with dinner, eating a fruit as a afternoon snack every day or move to whole wheat options for pasta, bread and crackers," she says.

"As human beings, we are social creatures and we really prospered when we have a degree of direct and personal socialization every day," Hong Yin, MD, a psychiatrist and a clinical director withNew Borders Psychiatric & TMS. "Social isolation can contribute to feelings of depression and sadness, it is therefore important to be proactive to ensure that socialization occurs regularly."

RX: "Although Covid-19 is one of us, it could exclude you from socialization in person, but make sure to dialogue with your colleagues and friends through various tools while working at home, such as zoom, Slack, Slack , Text and FaceTime "says Yin. "Take a point to reach out and engage with those you would normally want to keep the spirits of everyone up and healthy."

One of the most important parts of setting up a home office is to put in place appropriate ergonomics, "said Rand McClain, Do, Chief Medical Officer ofLCF healthIn Santa Monica, California. "Be positioned in an unbalanced or asymmetric position that can cause too much used muscles and tight muscles of the neck, shoulders and weapons and pain."

RX: "The arms should be placed at its side and elbows about 90 degrees ideally when configuring the chair level with the table / computer level," explains McClain. "You have to be able to sit relatively right in this way with the legs approximately parallel to the ground and to the foot under the chair with crossed ankles - the ideal typing position." He also advises to get up and move once per hour to avoid stiffness and drink plenty of water during the day to keep the muscles hydrated.

When we tilt our heads to watch our mobile phones, the actual weight of the human head increases - about 12 lb up to 60 lbs at a 60 degree angle. It's the equivalent of four bowling balls! This can lead to strains and pain that doctors have dubbed "Textelle's neck".

RX: Hold your phone at the eye level and often move your body when you read a long article or watch movies or TV.

If you and your partner work both at home, you spend a lot more time than if one or the other was in an office. This proximity can be stressful, leading to a conflict.

RX: Take a small amount of time defined every day to solve any stress or tension in your relationship. Then work to avoid any conflict for the rest of the day.

"Being at home often leads to more access to social media and news," said Lisa Saff Koche, MD, founder and director ofSpectra wellness solutions. "At that time, everyone seems stuck to their devices. Although being informed is important, it can also delete your immunity from being constantly surrounded by negative and fear-based information."

RX:"Set a timer for mid-morning and mid-afternoon and exit me," says Koche. "For 15 minutes, listen to a guided meditation on YouTube and simply clarify your head. Your productivity will skyrocket and you will feel so much better."

"When working home, it's easy to sit down with poor posture and liquidation with muscle pain. It is tempting to work from your bed or your sofa, and even your dining room chair do not will not provide you with the same support as a desk chair, "says expert health and well-beingLinda Morgan.

RX: "As you work, be aware of your body's positioning. Remember to sit down with a right background and also make sure you get up at least once again stretching and making a short walk. »

Looking at the screens all day, you can watch your room in your room in the wee hours, unable to sleep.

RX: It is important to turn off your mobile phone, tablet and your laptop about two hours before going to bed, to help your body pass in standby mode.

"Easy access to your entire fridge and selection of food products leads to consumption of consumption or excessive diet, and often unhealthy food or fattening", explains Jamie Bacharach, responsible for practice.Acupuncture Jerusalem.

RX: "To avoid this problem, make a meal plan and hold it," she says. "Avoid snacking throughout the day and diet exactly as you would if you were in the office, with the same breakfast and the same lunch plan that normally adheres. It's easier to say than Do, but it is essential to avoid weight gain. "

"Working from the house means working from a computer for the entire working day. Unfortunately, this can lead to the strain of wrist and hands, as well as carpal tunnel syndrome," Bacharach said.

RX:"To avoid wrist pain and hands and associated problems, make sure you use an ergonomic mouse and take a lot of breaks to rest and flex your wrist and hands throughout the day."

"Working from home can lead to clumsy working postures. The muscular strain in your neck, your shoulders and your back can result," saysDr. Nicole Lombardo, PT, DPT, CSC, a physical therapist and a CrossFit level 1 coach.

RX: Lombardo suggests lifting your screen at the level of the eyes stacking your monitor on books or small boxes; Keep your keyboard at the height of the elbow with your elbows folded 90 degrees; Keep your shoulders relaxed; And if necessary, raise your seat higher while stacking books or pillows under you.

"The ocular strain is real," says Koche. "We are supposed to have a daily exhibition with a wide range of frequencies of light and color. When we are inside and on devices, the bright spectrum is in the blue beach and lighting is often fluorescent."

RX: The port of blocking blockers can improve eye strain, fatigue and headaches. "In addition, if you can go out every two hours to make an exposure to natural light and the sun (especially hot tones present from the first time in the morning) you will play and feel even better," adds Koche .

"It's much easier to browse all day when the kitchen is just steps away," says Koche.

RX: "Use this time as a gift to organize and prepare," she says. "When you find yourself wandering in the pantry, get a liter of complete water with lemon and hydrate - most" hunger "are actually bored or dehydration."

Remote work can be extremely releasing. This can also lead to feeling offset from your bosses, colleagues and projects. This can lead to an anxiety about your performance and job security.

RX:Register at one time set each day or several times a week with your supervisor and colleagues by phone or videoconferencing. Commeper on the side of the overcommunication.

We know that social media can encourage us to compare ourselves to the life posted by others, which can lead to problems of self-esteem and depression. This can be particularly acute when working at home and everyone seems much more social.

RX: Do not scroll to your Facebook or Instagram all day of work. Limit you 30 minutes in the evening.

And to cross this pandemic with your healthiest, do not miss these 50 things you should never do during the pandemic coronavirus .