Workplace Wellness Blog

Workplace Wellness

Apr 28th, 2017

Archive for April, 2017

Workplace Wellness

Friday, April 28th, 2017

Eight hours in a chair in front of a computer, five days a week can take a serious toll on your body. From avoiding eye strain and back pain to reducing calorific snacks, here are tips that will help you stay healthy and in shape at work.

Snack Smart

Take a break, get a breath of fresh air, and skip the fried, or sugar-loaded snacks. Smart snacks would include dry fruits, fruits, nuts and seeds etc. or you can carry a homemade salad or granola too.

Posture Perfect

Slouching while working is very bad because, over a period, it can cause a musculoskeletal disorder. This can further lead to recurring pain, numbness, tingling and stiffening of various body muscles. In order to avoid this problem, follow these steps:

  • Maintain the 90-90-90 (neutral) posture.
  • Adjust chair height to make thigh parallel to the ground.
  • Adjust armrest height to maintain relaxed shoulder position and ensure wrists are straight.
  • Lock chair back in the upright position.
Water Wins

Drinking an adequate amount of water, eight to 10 glasses every day can help keep you hydrated. Many foods are also good sources of water; fruits like oranges, grapefruit, grapes, watermelon, and apples can help keep you healthy and hydrated. The 3 o’clock lull that you may feel at work can be due to dehydration.

Laptop Level

Though laptop stand raises the laptop screen to your eye level, you may end up bending your wrist upwards, which can cause wrist problems in the future. To maintain a straight wrist position:

  • Use an external keyboard: While using a laptop stand, use an external keyboard for typing. It helps in keeping your wrist in the correct position.
  • Take support of the desk: Keeping the external keyboard on the edge of the desk leaves your arm with support. Hence, move the keyboard slightly in front, bringing your chair closer and rest your arm on the desk.
  • Increase chair height appropriately: Adjust your chair height in such a manner that your arm rests completely on the armrest, maintaining the 90-90-90 rule.
Exceptional Exercise

One of the most important things you can do during the day to stay healthy and in shape is to exercise. Walking during lunch is a great idea. Not only are you burning calories, but you’re de-stressing and refreshing. If you really can’t get out during lunch, park farther away than you normally do so you have a short walk to work in the morning and evening or make it a habit of taking the stairs instead of the elevator.

Super Stretches

Take periodic health-breaks, because if you get too focused on a task, this will lead to a still posture, which can reduce blood flow to muscles and can increase fatigues. Over time, it can also lead to numbness and pain. Hence, to avoid this problem, keep varying your task during the day, regularly adjust your position and flex your body to improve blood circulation. This will help to keep you energetic and active all day long.

Clean the Clutter

Your keyboard, mouse and phone can harbour thousands of germs that are just waiting to make you sick. So get out the disinfectant. Viruses can survive for hours to days on a hard surface … if a virus such as a rotavirus were on the surface of a telephone receiver, infectious doses could easily be transferred to persons using the telephone.

Recent studies have indicated that sitting for long periods of time does not have a positive impact on your health. However, following these tips can give your health a good boost!

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Foods Good for the Liver

Saturday, April 22nd, 2017

A functioning liver works as your bodies’ fat-burning organ: It converts nutrients from the food you eat into essential blood components, storing vitamins and minerals and producing proteins and enzymes to maintain hormone balances in your body. Your liver also helps your immune system fight infections, remove bacteria from the blood and make bile, which is essential for digesting meals. Mistreating your liver can raise the risk of obesity, cardiovascular disease, chronic fatigue, headaches, digestive problems, allergies and many other ailments, which is why keeping your liver healthy is of vital importance.

Garlic, which has a high amount of allicin and selenium, helps your liver activate enzymes that can flush out toxins.

One of your most powerful allies in cleansing the liver is leafy greens, which can be eaten raw, cooked, or juiced. Extremely high in chlorophyll, greens soak up environmental toxins from the bloodstream and have the ability to neutralise metals, chemicals and pesticides that may be in your foods, acting as a protective mechanism for the liver. Incorporate leafy greens such as bitter gourd, spinach and mustard greens into your diet as this will increase creation and flow of bile—the substance that removes waste from the organs and blood.

Eating or drinking grapefruit juice can help your liver flush out carcinogens and toxins. This fruit is also high in both vitamin C and antioxidant properties.

In relation to fruits rich in vitamin C, citrus fruits like lemons and oranges also help your body cleanse out toxic materials and aid the digestion process.

Beets are high in plant-flavonoids, while green tea is full of plant antioxidants known as catechins, both of which have been known to improve the functions of your liver. Just remember that green tea offers the benefits, not green tea extract. Some research suggests green tea extract may actually have a negative effect on liver health.

Adding more avocados to your diet can help your body produce a type of antioxidant called glutathione, which is needed for your liver to filter out harmful materials.

Cruciferous veggies like broccoli, cabbage and Brussels sprouts also increase the amount of glucosinolate (organic compounds) in your body that helps create enzyme production for digestion.

Turmeric has been known to help the body digest fats and stimulate the production of bile. It can also act as a natural form of detox for your liver.

Walnuts are also high in glutathione and omega-3 fatty acids, which help support your liver through its cleansing process.

Avoiding an excessive consumption of tobacco, alcohol, coffee and white sugar and adding in low-impact exercises (like daily walks) and drinking lots of water are additional ways to ensure good liver health.

Often referred to as the gatekeeper of the body, it is important to remember that although the immune system protects your body from many dangers, it is the liver that protects the immune system from becoming overloaded.

Contact our Nutrition Department to create a liver-friendly diet that ensures maximum health!

Summer Foods

Monday, April 10th, 2017

With the mercury levels rising steadily every day, summer seems to completely drain everyone out. Temperatures have been scorching high and humidity levels are escalating by the day. In such conditions, your body needs the help of cooling foods that will balance your diet and keep your energy levels stable. The good part about summer is the availability of our favourite seasonal fruits and vegetables! Make the most of them by including them in your diet right away!

Here’s what to include and remove from your summer diet.


True to its name, watermelon is over 90% water. It’s also an even better source of cancer-fighting lycopene than raw tomatoes. At just 44 calories a cup, there’s no reason not to bite into this summery fruit. Avoid buying the chopped watermelon slices sold by the roadside vendors as it can increase your risk of getting diarrhoea.

Salad leaves

Amaranth leaves, rocket leaves, basil and other summer herbs should be tossed together to make a great summer salad. They create a powerhouse of nutrition and are a great way to lose weight. Add in fruits, nuts, peppers, mint or coriander leaves to make a light and lovely meal.


Stay cool as a cucumber! It’s a joy to have a cool bite of this crisp, nutritionally dense vegetable that is packed with nutrients like Vitamin K, Vitamin C, Magnesium, Riboflavin, B-6, Folate, Calcium, Iron, Phosphorus, Zinc and Silica. Moreover, it helps keep constipation at bay!


Mint is a simple, easily available, inexpensive herb which you can add to your curd to make pudina raita or have it in the form of chutneys besides using it in dips. Besides having cooling properties, this refreshing herb aids in digestion and provides the perfect detox!


Eating tomatoes could give you a little extra protection from the sun: consuming more lycopene—the carotenoid that makes tomatoes red—may protect your skin from sunburn.

Bottle Gourd

This vegetable is rich in calcium, magnesium, Vitamin A, C and folate. The superhero vegetable works well on high blood pressure, keeps the heart healthy and is considered an excellent blood purifier.


Curd is a delicious coolant in this scorching heat. Used in chaas or dips, curd can stimulate digestion and give your body a calcium boost! Is it advisable to keep a limit on the consumption of curd.

Coconut water

Laden with simple sugars, electrolytes and essential minerals, coconut water helps keep the body well hydrated.

While these foods help boost your health during the summer, certain foods do the reverse. Here’s a list of foods to avoid this season.

  • Fried Junk Food
  • Excess Dairy Products
  • Excess Mangoes
  • Spicy Foods
  • Alcoholic Drinks
  • Soft Drinks
  • Garlic
  • Excess Tea or Coffee

For all-rounded consultation on the appropriate diet for you this summer, take an appointment with our Nutrition Department.

Calcium Deficiency

Monday, April 3rd, 2017
Calcium Deficiency

The mineral calcium is well-known for its key role in bone health. Calcium also helps maintain heart rhythm, muscle function, and more. When you don’t get enough calcium, your risk of developing diseases like osteoporosis, osteopenia, and calcium deficiency disease (hypocalcemia) increases.

Calcium deficiency is a disease that affects the functioning of your body when your calcium storage depletes. Here’s what you need to know about it.


Though there are no early signs of calcium deficiency, people are known to experience the following symptoms:

  • Wheezing
  • Fainting
  • Muscle aches
  • Numbness in feet, face
  • Brittle nails
  • Depression
  • Tooth decay
  • Dry skin
  • Memory loss
  • Cataracts
  • Kidney stones
  • Allergies
  • Chest pains
  • Fatigue
  • Numbness in hands
  • Miscarriages
  • Infertility
  • Seizures
  • Heart Failure
  • Osteoporosis
  • Cancer

Calcium deficiency occurs when your body is not receiving enough minerals such as calcium and goes through a process called demineralization. Without this vital alkaline mineral, your body relies on the existing calcium in your bones, teeth, and organs, which leads to calcium deficiency.

As you age, your bone density decreases naturally; and since most of your calcium is stored in your bones, your daily requirement for calcium increases. Other factors in losing calcium levels in your blood system include high sodium and phosphorus intake and deficiencies in vitamin D and magnesium.

Health conditions can also play a part in low calcium absorption or loss. This can include chronic kidney disease, thyroid issues, gastric bypass surgery, and even certain prescription drugs such as anti-seizure medications, proton pump inhibitors, and chemotherapy drugs.


Calcium deficiency is usually easy to treat. It generally involves adding more calcium to your diet.

Do not self-treat by taking a lot of calcium supplements. Taking more than the recommended dose without your doctor’s approval can lead to serious issues.


Ensuring you get enough calcium from your diet is crucial to preventing calcium deficiency.

Foods rich in calcium are:

  • Milk
  • Cheese
  • Yogurt
  • Beans
  • Figs
  • Broccoli
  • Spinach
  • Tofu
  • Soy milk
  • Nuts and seeds

In addition to increasing your calcium intake, it is a must to take charge of your lifestyle by exercising regularly, maintaining a healthy body weight, and avoiding alcohol and smoking.

To ensure your diet is well-rounded and that you’re consuming enough calcium, consult our Nutrition Department.

Ensuring you have sufficient amounts of calcium in your daily diet is vital to living a long, healthy life.

For comprehensive treatment of osteoporosis, contact our first-class Osteoporosis Clinic to avail the services of our highly trained professionals: