How many common office worker problems do you have? | TCM Tips to Nourish and Strengthen Your Body
The "Invisible Killers" in the Office: Common Ailments of White-Collar Workers and Their Prevention
In modern society, with the rapid development of the economy, an increasing number of young people are flocking to offices, becoming hardworking white-collar workers. They strive for their dreams and livelihoods; however, prolonged work hours, poor habits, and a lack of exercise also leave them plagued by various health issues. These seemingly insignificant "minor ailments" are like "invisible killers" lurking in the office, silently eroding their health. Based on the provided information, this article will delve into five common types of pain experienced by office workers and offer corresponding prevention and recuperation methods, as well as suggestions for cultivating healthy habits at work.
How many common office worker problems do you have? | TCM Tips to Nourish and Strengthen Your Body
The "Five Deadly Sins" of the Office: Five Common Types of Pain Among White-Collar Workers
Prolonged work pressure and poor posture act like invisible shackles, causing certain body parts to be in a state of tension and compression for extended periods. Consequently, various pains arise. The following are five of the most common "occupational diseases" among office workers:
1. The "Silent Cry" of the Cervical Spine: Cervical Spondylosis
Imagine our cervical spine being in a forward-leaning posture for extended periods to stare at data and text on the screen. This common "head-down tribe" posture puts enormous pressure on the cervical intervertebral discs, and the surrounding muscles are also under continuous tension and strain. Over time, the cervical spine will "protest," manifesting as neck stiffness, pain, and even radiating to the shoulders and arms, accompanied by numbness and weakness. Severe cervical spondylosis can also affect sleep quality, causing great suffering.
2. The "Heavy Burden" of the Lower Back: Lumbar Disc Herniation
"Butt glued to the chair" is a true depiction of many office workers' lives. Prolonged sitting, especially with incorrect posture, puts far more pressure on the lumbar intervertebral discs than standing or walking. A lack of exercise further weakens the lower back muscles, making it difficult to support the body's weight. Over time, the lumbar intervertebral discs may become overwhelmed, herniate, and compress nerves, leading to severe lower back pain that can radiate to the buttocks and legs, forming agonizing sciatica.
3. The "Sorrowful Elegy" of the Shoulder: Frozen Shoulder (Adhesive Capsulitis)
For office workers who rely on a mouse for work, frozen shoulder is like a lingering shadow. Repetitive one-handed operations keep specific shoulder muscle groups in a state of tension for extended periods, lacking relaxation and rest, making them highly susceptible to chronic strain. Poor sitting posture can also lead to uneven stress on the shoulders, exacerbating the pain. The shoulder pain and limited range of motion caused by frozen shoulder often make it difficult to sleep at night.
4. The "Dry Monologue" of the Eyes: Eye Strain
The blue light emitted by computer screens and the high level of mental focus during work put tremendous pressure on our eyes. Prolonged staring leads to reduced blinking frequency and insufficient tear secretion, causing the eyes to become dry, sore, and the vision to become blurry. Severe eye strain can also trigger headaches and other discomfort. Over the long term, it can even develop into more serious eye diseases such as dry eye syndrome.
5. The "Frequent Alarms" of the Head: Headache
The fast-paced and high-intensity work pressure in the office, irregular schedules, and lack of sleep can all become triggers for headaches. Mental stress can cause the head muscles to contract, leading to tension headaches; insufficient sleep can lead to vascular headaches; and cervical spine problems can also trigger cervicogenic headaches. Frequent headaches not only affect work efficiency but also significantly reduce the quality of life.
The Path to Wellness in the Office: A Guide to Health for White-Collar Workers
Heavy work pressure, prolonged sitting at the computer, poor air circulation, and occasional late nights are common for office workers, leading to "office illnesses" such as neck and back pain, dry eyes, and dizziness. Traditional Chinese Medicine believes that poor habits deplete vital energy (qi), blood, yin, and yang. Utilizing work breaks for targeted conditioning, such as acupressure to relieve discomfort, getting up to move around to improve circulation, and healthy snacks to replenish energy, can be beneficial. The following are workplace wellness methods carefully compiled by Kangyuan physicians, specifically addressing the unique working environment and common health problems of office workers, helping you easily regulate your health and rejuvenate even while in the office.
Movement: Stealing Moments of Leisure to Relax Muscles and Promote Circulation
Even during night shifts, seize every spare moment for simple exercises to stretch your muscles and promote the flow of vital energy (qi) and blood. Here are a few easy-to-do movements recommended by Director Chen:
- Clasped Hands Behind the Back:
Effectively stretches, exercises, and relaxes the muscles of the neck, shoulders, and back, relieving stiffness and pain in these areas caused by prolonged desk work. It is especially suitable for office workers who need to face the computer for long periods. Hold the clasped position for 20 seconds each time, repeating 5 times on each side. - Standing on One Leg (Golden Rooster Stands on One Leg):
This exercise can improve the body's balance and help guide vital energy (qi) and blood downwards, clearing the meridians. When standing, relax your knees and ankles, concentrate your body's weight on one foot, lift the other foot, and place the sole of the lifted foot on the inner side of the supporting leg's knee. Beginners can practice with their eyes open, holding the position for 10 seconds before switching to the other leg. Gradually increase the duration until you can hold the position with your eyes closed for 1 minute. Gently pat and relax your knees after completion. - Squats:
Help to enhance cardiopulmonary function and strengthen the lower limb muscles. When performing squats, inhale as you lower down, slowly bending your knees until your thighs are parallel to the ground. Ensure your knee joints do not extend beyond your toes, and keep your back straight or slightly leaning forward.
Eating: Nourishing Yin and Moistening Dryness, Hydrating Inside and Out
Staying up late easily damages the body's yin fluids, leading to internal heat. Additionally, the dry office environment necessitates attention to both internal and external hydration.
- Dinner: It is recommended to consume foods rich in B vitamins and protein, such as animal liver, lean meat, milk, fish, soy products, green vegetables, and fruits.
- Midnight Snack: If a midnight snack is needed, whole wheat bread and various porridges are healthier choices. Try to avoid high-sugar, high-salt sweets, biscuits, and Western fast food.
- Recommended Recipes:
- Lily Bulb and Oatmeal Porridge: Lily bulb has a sweet and slightly cold nature, with the effects of nourishing the heart and lungs, clearing heat, and promoting fluid production. It is very suitable for people with excessive internal heat after staying up late. Oatmeal nourishes the heart and spleen, lowers blood lipids and blood sugar, and is rich in dietary fiber, which helps promote gastrointestinal motility and prevent constipation.
- Mixed Bean Soy Milk: Soak soybeans, mung beans, red beans, peanuts, etc., for 4-6 hours and then blend them into soy milk. Mixed bean soy milk is rich in protein, clears heat, nourishes yin, and benefits the stomach and intestines, making it an ideal drink for those who stay up late.
Drinking: Green Tea is Best, Health-Promoting Teas
In addition to replenishing water, choosing the right tea can also help refresh the mind and relieve fatigue.
- Replenishing Water:
- Sip Slowly: Drink water in small sips, frequently and in small amounts, avoiding drinking large quantities at once to prevent the body from not absorbing it effectively and even causing edema.
- Hydrating with Fruits and Vegetables: Consume more fruits and vegetables with a water content exceeding 70%, such as aloe vera, lettuce, cucumber, grapes, white radish, celery, pears, apples, and citrus fruits, to combat dryness from the inside out. Consuming 500 grams of fruits and vegetables daily can provide more than 300 milliliters of water.
- Recommended Drinks:
- Green Tea: Has the effects of refreshing the mind, clearing heat, and detoxifying. The tea leaves also contain anti-radiation components, which are very beneficial for office workers who need to face computers for long periods.
- Goji Berry and Chrysanthemum Tea: Goji berries nourish the liver and kidneys, benefit essence and improve eyesight, while chrysanthemums nourish liver yin, calm liver yang, and clear liver fire. Staying up late easily injures yin and causes internal heat, making the combination of goji berries and chrysanthemums very suitable for those who stay up late.
- Vegetable and Fruit Juices: When possible, people who stay up late can appropriately drink vegetable or fruit juices, which can nourish yin, moisten the intestines, and prevent constipation caused by staying up late.
- Tremella, Ginkgo, and Lily Bulb Soup (in a Thermos): Take one piece of snow fungus (tremella), 5-8 ginkgo nuts, and 5 grams of lily bulb. Add an appropriate amount of rock sugar or honey and steep in hot water above 70°C for about 1 hour. It has the effects of moisturizing dryness and promoting fluid production, and can prevent dry throat, hoarseness, dry nasal passages, and chapped lips. It is recommended to bring a high-quality thermos to work.
- Health-Promoting Tea Options (for reference):
- Jasmine + Stevia Leaves: Adjusts acid-base balance and enhances immunity.
- Peppermint Leaves + Vervain: Uplifts the spirit and eliminates fatigue.
- Wild Chrysanthemum + Cassia Seeds: Clears liver fire, improves eyesight, and protects the eyes.
- Cinnamon Stick + Peppermint Leaves: Relieves cold symptoms, lowers blood pressure, and nourishes the heart.
- Ginseng Flower + Wild Chrysanthemum: Strengthens the body, enhances physical strength, relieves fatigue, and improves endurance.
- Rosemary + Hawthorn: Relieves gastrointestinal bloating and abdominal pain, and headaches.
- Linden + Lemongrass + Tangerine Peel: Relieves anxiety and reduces muscle and joint pain.
- Rose + Rosemary + Tangerine Peel: Relieves back pain, regulates blood circulation, and eliminates fatigue.
Protecting: Nourishing Inside and Out, Caring for the Skin
Prolonged exposure to the dry office environment and staying up late can both harm the skin, requiring comprehensive care both internally and externally.
- Dietary Adjustments: During dinner, pay attention to supplementing foods rich in vitamins and collagen, which helps restore skin elasticity and radiance. At the same time, avoid spicy foods and quit smoking and alcohol.
- Pre-Sleep Care: After staying up late, do not go to sleep immediately. First, cleanse your skin and apply a moisturizer to promote skin recovery and reduce the appearance of fine lines around the eyes.
- Eye Care: If puffiness and dark circles appear around the eyes after staying up late, you can apply damp tea bags to the eye area to help eliminate puffiness and lighten dark circles.
- Recommended Methods:
- Applying Facial Masks:In addition to dietary collagen supplementation, applying collagen facial masks is also a good choice. The beneficial amino acids rich in the mask can provide nutrients to the skin, enhance the skin's own immunity, nourish the skin, smooth wrinkles, and help cleanse dirt and acne.
- "Invisible" Mask: Utilize lunchtime by applying a light moisturizing essence or lotion to the face to replenish skin moisture and combat the dryness of air-conditioned rooms.
- Eye Essence for Lips: Gel-like eye essence can not only moisturize dry lips but also nourish the skin around the lips. Follow up with a lip balm to lock in moisture.
- Gentle Cleansing: Switch to mild cleansing products, avoid using exfoliating scrubs, and choose simple, gentle moisturizing cleansers. Avoid using overly hot water to wash your hands or face to prevent damage to the skin's sebum film, reduce its ability to retain moisture, and stimulate the dilation of facial capillaries.
- Moisturizing Spray: Carry a moisturizing spray with you and gently spray it on your skin when it feels dry. It can not only moisturize and hydrate but also refresh and even set makeup. You can increase spraying on particularly dry areas such as the corners of the mouth, between the eyebrows, and the corners of the eyes. Spraying it on cotton pads can also be used as a soothing eye mask.
- "Living Oxygen Bar": Place aquatic plants such as pothos, lucky bamboo, and daffodils on your desk, or keep small goldfish with copper grass. Utilize the natural evaporation of plants or water to increase local humidity and create a natural "living oxygen bar," relieving eye fatigue and creating a peaceful and warm working environment.
- Hot Steam Facial: When feeling nasal dryness and congestion in a heated room, pour a cup of hot boiling water and use the steam to fumigate your nasal passages. Take deep breaths facing the cup for about 2 minutes to relieve discomfort.
By adopting the above comprehensive wellness methods that address both internal and external factors, even office workers can effectively cope with the health challenges posed by staying up late and the environment, eliminate fatigue, and maintain their best physical and mental state. Remember, health is the foundation for efficient work and a good life.
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Coconut Chicken Soup
Effects: Matured coconut, cordyceps flower, bamboo mushroom, Codonopsis pilosula (Dang Shen)⋯
Suitable for: Low energy or fatigued individuals; dehydration, poor appetite.
Sea Coconut Soup
Effects: Sea coconut highly benefits the lungs and throat. It strengthens the lungs to treat dryness which results in chronic cough. Through strengthening the lungs, it can also reduce phlegm. Paired with a fig, the soup also benefits the spleen, digestive system and relaxes the bowel
Suitable for: Cough, sore throat, phlegm, dry throat.
Anxiety Relief Soup
Effects: Ladybells can nourish the lungs and soothe inflammation. Figs are great for clearing heat, and is especially effective against symptoms like dryness in the mouth when used in a stew.
Suitable for: People who are anxious, upset, and have difficulty sleeping. People who have dry mouths and tongues, as well as those with dry coughs, can treat their symptoms with this soup as well.
Wolfberry Soup
Effects: Straining the eye also strains the liver. When it comes to protecting the eyes, the best is prinsepia, and next is wolfberry. Prinsepia can dissipate internal, remove dampness, and is kind to the liver. Wolfberries promotes clear vision, perks up the mood, nourishes the liver, and allows down ageing.
Suitable for: People who are experiencing poor vision and eyesight. Great for people who looks at electronic devices for long periods at a time.
Revitalising Soup
Effects: Codonopsis pilosula (Dang Shen) is a traditional tonic used to strengthen the spleen and lungs. Adding in Huang Qi, which improves immunity and slows ageing, as well as wolfberries and red dates, which enrich blood cells, makes this soup great for calming the soul and fighting fatigu
Suitable for: People who are easily fatigued, easily tired after activity, and susceptible to catching fevers.
Ginseng Root Soup
Effects: Ginseng root has cooling properties and promotes the secretion of body fluid. Combined with mondo grass, which nourishes the lungs and relieves coughing and phlegm, as well as heat-relieving chrysanthemum, this soup is the ultimate heat-soothing medicinal food.
Suitable for: People suffering from heat. It can also soothe core throat, pain and swelling in the head, as well as dryness in the mouth.
Black Bean Soup
Effects: People of the modern era are under heavy stress; their bodies are getting frail and they need to start taking care of their liver in order to focus and improve their health. Eucommia and black beans are great for the kidney, energy, and bone and nerve strength, and Gordon Euryale seeds are great for removing dampness in the spleen as well.
Suitable for: Recommended for people with frequent lower body pains and urination in the middle of the night. If you experience leucorrhoea (whitish or yellowish discharge), it may be caused by excessive internal dampness, and it is recommended to include this into your diet.
Ginseng Soup
Effects:Ginseng promotes strength in the Chi, lungs, and spleen, and can fight against fatigue, increases metabolism and helps with the immune system, as well as slows down ageing. Chinese yam is often called “natural ginseng”, as it also nourishes the lungs and spleen, and together with Polygonatum Odoratum, promotes healthy and optimal organ function.
Suitable for:Frail-bodied patients recovering from a big disease or treatment, bad appetite, and profusely sweating people.
The office is the stage where white-collar workers strive, but it should never become a "graveyard" for health. By understanding the common health problems of office workers and taking proactive and effective prevention and recuperation measures, as well as cultivating good habits at work, we can completely break free from the threat of "invisible killers" and embrace a healthy and efficient work-life balance. Remember, health is the capital of revolution; only with a healthy body can we better pursue our dreams and enjoy the beauty of life. Starting now, Kangyuan physicians remind you to pay more attention to every signal your body sends, cultivate healthy living and working habits, and let health become the most solid backing for our careers, so that we can better embrace a wonderful life.
Kang Won Herbalist
Kang Won TCM Practitioner also recommends seeking medical attention as soon as rheumatic symptoms begin to appear. Early consultation allows us to provide you with suitable treatment and prevention plans based on your symptoms and underlying causes.
Our TCM Practitioner specializes in diagnosing and treating various internal health issues in the internal medicine field. We are dedicated to balancing the body's energy flow to alleviate internal problems and improve overall health. Therefore, if you have any concerns about rheumatic diseases, we welcome you to consult with us in person to learn more.
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