by Grace | Jul 21, 2020 | Workplace Education
It may have started off as a novelty working from home during the outbreak of COVID-19, but working from home for long periods of time can start to affect our mental health.
According to blackdoginstitute.org.au and lifeline.org.au, some common mixed feelings you may be experiencing whilst working from home (wfh) include:
- Excitement for the change in environment and routine;
- Feeling isolated, lonely or disconnected from other people – socially and professionally;
- Being unable to ‘switch off from work’;
- Having difficulty staying motivated;
- Having difficulty prioritising your workload;
- Feeling uncertain about your progress, and whether you’re performing ok;
- Insomnia and sleep problems;
- Loss of power and control – “I didn’t choose this”;
- Lack of certainty – “How long will this situation last?”/”When will we return to work/normal life?”
To help combat this, here are some tips for working from home:
- Wake up an hour before you start work:This will give you time to have breakfast and prepare for the day, both mentally and physically;
- Get changed out of your pyjamas every morning:it will help you get in the right headspace for your working day – sometimes it helps wearing different clothes for work time and leisure time;
- Create a specific place in your house to work:Studies have shown that working from home can interfere with sleep, especially for those people who find it hard to switch off – therefore dedicate a space (avoiding your bedroom) where you work from home.
- Stick to a routine, scheduling regular breaks: Set a routine as if you are going into the office, with a regular start time and finish time, and a structure for your day (with scheduled breaks). This will help maintain a strong boundary between work and home life. Regular breaks will give you time out – step away from your desk during these breaks and don’t look at anything work related.
- Stay connected with co-workers and your manager by scheduling regular virtual or phone meetings:Because everyday encounters with colleagues don’t spontaneously happen when working from home, we need to be proactive in organising meetings and social connection to maintain positive relationships. This may also mean scheduling a lunchtime catch up with colleagues where you can socialise and talk about things other than work, if that is something you would normally do;
- Try to get outside at least once a day:Go for a walk, enjoy a cup of tea in your garden and get some fresh air/sunshine;
- Shut down your computer at the end of your working day:This will allow you to switch off and create a clear work/life divide. Creating an email signature which sets out what days and times you are available will help with the separation between work and home time;
- Maintain your usual coping strategies:While these are challenging times, it’s important more than ever to try to do the things that you know have kept you well in the past – enough sleep, eating well, avoiding your alcohol intake, meditation, moving your body, staying connected with loved ones, etc;
- Try a digital detox in the evenings:This will allow you to spend time with your family, read a book or tackle some jigsaws instead of watching Netflix;
- Focus on the positives: WFH can have many benefits such as increased productivity, reduced distractions, reduced stress, improved work satisfaction, less time commuting and can even help you avoid challenging colleagues!
Sources: Beyond Blue (2020), Black Dog Institute (2020), Lifeline (2020).
According to Lifeline (2020), general health and wellbeing tips may include:
- Perspective:Try and see this time as unique and different, rather than bad and something you didn’t choose;
- Connection: Socialise with family and friends via phone calls, facetime or a Zoom trivia night;
- Be generous to others:This enhances your wellbeing too!
- Daily routine:Create a routine which prioritises the things you enjoy – exercise, reading, cooking dinner, a surf at lunchtime, etc;
- Regular exercise:It’s great for your mental health;
- Try something new:During this unusual period, it’s your perfect opportunity to try some art or tackle some jigsaws;
If you are still struggling mentally at home:
- Book to speak with a psychologist or speak with your GP – Geelong Medical and Health Group have reputable psychologists and GP’s who can help and work with you – https://www.geelongmedicalgroup.com.au/
- For help finding an appropriate referral, contact Lifeline on 13 11 14.
by Grace | Jul 21, 2020 | Health Assessments, Workplace Education
The annual public awareness campaign runs from January – March.
Bowel Cancer is the second most common cancer in both men and women in Australia and is more common in people over the age of 50 (www.cancer.org.au 2019). Bowel cancer develops from the inner lining of the bowel and is usually preceded by grwoths called polyps, which may become invasive cancer if detected,
“The risk of being diagnosed (of bowel cancer) by age 85 is 1 in 11 for men and 1 in 16 for women” – www.cancer.org.au (2019).
Bowel cancer symptoms:
- change in bowel habit with diarrhoea, constipation or the feeling of incomplete emptying;
- thin bowel movements;
- blood in the stools;
- abdominal pain, bloating or cramping;
- anal or rectal pain;
- a lump in the anus or rectum;
- weight loss;
- fatigue;
- unexplained anaemia;
(Cancer Council, 2019)
“Around 17,000 people are diagnosed with bowel cancer each year but when detected early 90% of cases can be successfully treated” – www.cancerscreening .gov.au (2019).
Causes of bowel cancer:
- inherited genetic risk and family history;
- inflammatory bowel disease;
- polyps;
- high red meat consumption, especially processed meats;
- being overweight or obese;
- high alcohol consumption;
- smoking;
(Cancer Council, 2019)
If you experience any of the above symptoms, visit your GP for testing – this may involve a blood test, colonoscopy, CT or MRI scan or an ultrasound.
How can you prevent bowel cancer?
According to Cancer Council (2019), your chances of developing bowel cancer can by reduced by no smoking, a healthy diet with plenty of fresh fruit and vegetables, limiting your consumption of red meat, avoiding processed meats an maintaining a healthy body weight.
by Grace | Jul 21, 2020 | Health Assessments, Workplace Education
Let’s talk endometriosis! March into Yellow raises awareness for women suffering endometriosis by encouraging you to incorporate yellow into your wardrobe throughout March.
Endometriosis is present when the tissue that is similar to the lining of the uterus (womb) occurs outside this layer and causes pain and/or infertility (Endometriosis Australia, 2019).
Symptoms of Endometriosis:
- Fatigue;
- Pain that stops you on or around your period;
- Pain on or around ovulation;
- Pain with bowel movements;
- Pain when you urinate;
- Pain in your pelvic region, lower back or legs;
- Having trouble holding on when you have a full bladder or having to go frequently;
- Heavy bleeding or irregular bleeding;
(Endometriosis Australia, 2019)
Facts about Endometriosis:
- There is NO cure for Endometriosis;
- Teenagers are NOT too young to have Endometriosis;
- Endometriosis can NOT be prevented;
- Endometriosis does NOT always cause infertility;
- Period pain is NOT normal;
- Hysterectomy is NOT a cure for Endometriosis;
- Getting pregnant will NOT cure Endometriosis;
- Endometriosis can ONLY be correctly diagnosed through surgical intervention;
- Pain levels are NOT related to the extent of the disease;
- Endometriosis is NOT an STI. You can NOT catch it;
(March into Yelow, 2019)
Why not register your workplace for the #yellowchallenge to create awareness in your workplace or donate towards finding a cure for endometriosis – https://www.marchintoyellow.org.au/
by Grace | Jul 21, 2020 | Health Assessments, Workplace Education
This week is brain awareness week. This is a global campaign to foster public enthusiasm and support for brain science (Brain Awareness, 2019).
According to Brain Australia (2017), our brain is one of the largest and more complicated organs in the human body intertwined by a hundred billion nerves.
According to Healthline (2017), here’s some fun facts about your brain:
- About 75% of the brain is made up of water. This means that dehydration can have a negative effect on the brain functions;
- An adult brain weighs about 1.5kg;
- Headaches are caused by a chemical reaction in your brain, combined with the muscles and nerves of your neck and head;
- Dreams are believed to be a combination of imagination, phycological factors an neurological factors – this proves that your brain is working even when you are sleeping;
- The brain can’t feel pain, rather it interprets pain signals sent to it;
- A brain freeze happens when you eat or drink something cold which chills the blood vessels and arteries in the very back of your throat, including the ones that take blood to your brain. These constrict when they’re cold and open back up when they’re warm again, causing pain in your forehead;
- The human brain begins to lose some memory abilities as well as cognitive skills by your late 20s;
- Your brain uses 20% of the oxygen and blood in your body;
The Brain Foundation suggests the following pointers to maintain a healthy brain:
by Grace | Jul 21, 2020 | Workplace Education
In light of Salt Awareness Week last week, World Action on Salt & Health’s aim is to bring about a reduction in salt intake throughout the world.
Salt isn’t only added to our food via the saltshaker at the kitchen table, it is also added to other products such as bread, breakfast cereal, cakes, biscuits and sauces.
Better Health (2018) states that sodium (a mineral and chemical element found in salt) is needed by the body to help regulate fluid levels, but there is generally more than enough dietary sodium in a natural diet without any added salt.
The National Health and Medical Research Council has set the ‘Adequate Intake’ of salt to be 1.15-2.3 grams per day – most Australian’s have a daily intake of about 10 grams per day! Therefore, the ‘Suggested Dietary Target’ of salt intake has been set to 4 grams per day – this is about 1 teaspoon of salt per day.
What are the health affects of too much salt in your diet?
According to the Heart Foundation:
- Hypertension (raised blood pressure) – uncontrolled blood pressure can lead to complications such as heart attack and stroke;
- Kidney problems and kidney stones – your kidneys are responsible for filtering your blood and removing waste products from your body;
- Oedema (Fluid retention) – This can appear to look like swelling or puffiness of a particular part of the body – oedema is often secondary to heart problems;
- Stroke – most strokes are caused by an abrupt blockage of arteries leading to the brain cutting off blood supply, otherwise bleeding into the brain;
- Left ventricular hypertrophy (thickening of the heart muscle) – This causes other changes to the heart such as the heart not pumping as well as it should and the heart muscle not receiving enough oxygen;
- Osteoporosis – bones become brittle due to loss of bone density, leading to more serious problems such as fractures and chronic pain;
Tips and tricks from the experts to reduce salt intake:
According to Vic Health:
- Eat more fresh vegetables and fruit which are naturally low in salt;
- Cut back on salty packaged or processed foods such as potato chips, packet soups and sauces;
- Use herbs and spices to flavour your food instead;
- Check food labels – look for foods that are less than 400mg sodium per 100g;
- Buy salt-reduced breads, or read the labels and find a lower salt option;
- Cut back on processed meats such as bacon, ham, chorizo and salami;
- When cooking, limit salty sauces and condiments such as stock, soy and fish sauce;
- Take the saltshaker away from the table;
- Eat take-away meals occasionally;
by Grace | Jul 21, 2020 | Workplace Education
This week is Coeliac Awareness Week. We all know somebody who is coeliac, whether it be a friend, family member or a work colleague.. but what exactly is Coeliac Disease?
According to Coeliac Australia, in people with coeliac disease, the immune system reacts abnormally to gluten (a protein found in wheat, rye, barley and oats), causing small bowel damage and inflammation. This reduces the surface area of the bowel available for nutrient absorption, which can lead to various gastrointestinal and malabsorptive symptoms.
Signs and Symptoms:
- Diarrhoea;
- Bloating;
- Gas;
- Fatigue;
- Weight loss;
- Iron-deficiency;
- Constipation;
- Depression;
- Itchy Rash;
(Healthline.com 2017)
How do you cure Coeliac Disease?
Unfortunately, there is no cure of Coeliac Disease. However, symptoms can be managed by adhering to a strict gluten free diet. This means that any products containing wheat barley, rye or spelt must be eliminated.
Foods to avoid:
Unless specifically labelled ‘gluten free’, the following foods should be avoided:
- Pasta;
- Bread;
- Cakes;
- Pies;
- Crackers;
- Cookies;
- Beer;
- Dressings;
- Sauces;
- Gravies;
(Healthline, 2017).
Cutting out processed foods and learning to read labels can make a gluten-free diet much easier. Some foods to be included in a gluten free diet may include:
- Meat, poultry & seafood;
- Eggs;
- Dairy;
- Fruits;
- Gluten-free grains such as quinoa, rice, buckwheat and millet;
- Vegetables;
- Legumes;
- Nuts;
- Healthy fats;
- Herbs and spices;
Diagnosing Coeliac Disease:
If you suspect you may have a gluten intolerance, consult your doctor and get tested to determine if a gluten-free diet is a necessity for you.