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How do you Maintain Mental Health in the Workplace?
Post the pandemic, slowly and steadily life is returning back to normal with the daily morning hustles, travel to work, the formal attire, work life discipline etc. The lockdown was a period of rapid adjustment, balancing home and office life, with hectic meeting schedules, late working hours, taking care of the household chores etc. Understandably, after nearly 2 years of work from home, returning to the workplace is not an easy change and getting back to the previous routine is certainly not an overnight task. Now that offices are opening and employers want their staff to return, it is once again a period of stress and anxiety for the employees who have got so used to the informal working environment. This time returning to the offices and carrying on usual business would not be as simple and quick as just another announcement of reopening or return. Creating a workplace environment that cares about the mental wellness of the employees has become increasingly important now more than ever. The back to back meetings with busy schedules can adversely make the employees feel tired, exhausted and stressed, thereby affecting their productivity levels and leaving a dent on their mental wellbeing. While mental well being is important, physical well being also cannot be shunned and therefore it is vital to get a preventive full body health checkup done on a routine basis. Going for a series of medical full body tests to ensure the body is fit and healthy, can be another boost to join the office and work afresh. You can book and get your full body health checkup at a reasonable cost done here. Here are some basic tips that can help you power your mental health and ensure your mental well-being at the workplace. 1. Identify the cause of your anxiety: is it the socialising that you would have to do after nearly 2 years of being anti-social, leaving the safety net of your home, immense work pressure or is it the safety issues like are all your coworkers vaccinated, will the family be safe at home alone, or managing and balancing home and office life. If you are worried about either of these, it is better to talk it out with your co-workers and leader to quickly adjust and heal from the trauma of the pandemic. 2. Strike the optimum work life balance: now that the office is away from home, how to manage and strike a balance between the two is a question which worries the most. Certain adjustments have to be made; you need to ensure setting up a daily routine, completion of work on time, not taking work from the office back once you are at home, so as to keep the office and work life separate, and in the process save yourself the mental exertion and burn outs. 3. Ask & discuss: share your concerns with your employers, discuss the difficulties you are facing –you might not be the only one having problems adjusting. Clarify what is bothering you- safety concerns or commute issues. Sometimes knowing what to expect about the upcoming work environment eases a lot of stress. It can prove to be one of the best ways to tackle exhaustion and depression. 4. Discuss with your co-workers: understand that most of your colleagues are in the same boat; so discussing the stressful issues with them may help you deal with your problems and offer better clarity. How they are dealing with the daily commute to office issues, health queries, mental stress of leaving loved ones at home alone daily etc. 6. Socialise often: mingle with your coworkers, share tea breaks with them, go on a walk with them etc. Catching up with colleagues, empathising with them is a great stress buster. Moving around with people you are comfortable with will surely help you to adjust back easily and swiftly. 7. Set a routine: all of us usually followed a certain routine before the pandemic; revise the rituals before you head back to the office. Set your alarm, dress for work, get your bag ready and make your preparation slowly but thoroughly. Try to get into the swing of things. Set realistic goals, and celebrate all your successes and wins, while also learning from your failures and not let them dampen your mental being. 9. Be gentle - not only with yourself but with others too, for as said before, all are sailing in the same boat. For some the ride is smooth, for others it’s full of rapids. Mistakes will be made, people might get offended, failures are going to be part of the routine, but what needs to be done is not getting depressed, getting over it and moving forward towards your big goals. 10. De-stigmatize mental health: everyone struggles and fights their own battles, don’t be scared of talking about mental health concerns with superiors or the concerned authority. Take stress management classes, discuss mental health care policies and come out of this taboo associated with mental illness. You have to live with yourself, why not make it a period of happy adjustment and enjoy life in the not-so-new office environment. Mental wellbeing issues can be cured by strong will power and positive attitude. Life is all about changes and how we adapt to it defines it! Take one day at a time - take time to adjust - talk and discuss about the causes of the anxiety that is troubling you.
Confused About What May Be Giving You High Blood Sugar? This Might Help
Diabetes is one of the most common diseases of the present times. It affects the ability to maintain normal blood sugar levels in the body. The affected person has higher than normal blood sugar levels in blood. These elevated blood glucose levels over a longer period of time affects the normal functioning of various organ systems in the body. As expected, the blood sugar levels in the body change largely according to your meals. The diagnosis commonly requires examination of blood while fasting (Blood sugar fasting test) and 2 hours post meals. While the importance of maintaining a healthy diet and regular blood testing cannot be overstated, there are several factors both modifiable and non-modifiable more which determine the ease of maintaining normal blood glucose levels. Some of the most common factors leading to inadequate blood glucose control despite medications are Inadequate or irregular doses of medications which include both injectable insulin injections and oral medications. It remains to be the most common cause for high blood sugar levels in a diabetic patient on medications. There is progressive levels of insulin resistance in the body, which means insulin though present in sufficient amounts is not able to exert its effect of bringing glucose inside body tissues. It results in excessive levels of blood sugars despite normal levels of insulin in the body. This is more common in patients of type II diabetes. The blood glucose targets may not be achieved due to lack of adherence to a balanced diet, many times referred as diabetic diet. Consuming excessive amounts of carbohydrates, too frequent meals and diets poor in complex carbohydrates and proteins are the most common reasons. All these result in blood sugar levels which overwhelm the body’s capacity to produce insulin or the amount of insulin injected in the body. You are less active physically. Exercise helps the body utilise excessive sugar in the blood. Medications taken for other reasons may be adversely affecting your blood sugar levels like steroid, and diuretics. Levels of emotional and physical stress have been historically related to poor blood control levels. Physical stress in the form of any acute illness, common cold, injury and infection mounts to increase body cortisol levels which in turn increase blood glucose levels. Similarly, prolonged durations of emotional stress in the form of family or work related stress mount to increased levels on blood sugar levels. Think stress is affecting your overall health? Check your vitals with a comprehensive test package. Other uncommon reasons Hormonal disorders like Cushing’s syndrome causing excessive levels of natural cortisol hormone in the body, pancreatic diseases like infection, cyst, fibrosis or cancer affecting the body's ability to produce enough insulin. Pregnancy may cause excessive rise in blood glucose levels in some females. The condition is known as Gestational diabetes. It affects 4% of all pregnancies, and is due to production of excessive amounts of hormones promoting an increase in blood glucose levels along with decreased insulin sensitivity in susceptible females. Surgery or trauma may induce stress in body and may cause a temporary rise in blood sugar levels Maintaining blood sugar levels in a diabetic is difficult. But why should we stress on it anyway? Blood glucose is required by various body tissues for normal functioning. It acts as an important source of energy within tissues. But for glucose to enter into most tissues insulin, a protein secreted from pancreas is required. So while glucose in blood is essential for energy requirements of tissues, it is unavailable to body tissues in absence of insulin. Thus insulin has a central role in maintaining normal blood glucose levels and providing adequate glucose to tissues for storage and energy production. So it is either the lack of insulin or the resistance of the body to normal levels of insulin are commonly implicated in causing diabetes and are classically described as type I and type II diabetes respectively. Since excess blood sugar instead of reaching tissues remains in blood for prolonged periods this causes the symptoms and complications of diabetes. Symptoms in a patient and possible complications of poor blood glucose control The classical symptoms of diabetes are excessive thirst, hunger and frequent urination. However, in diabetic patient’s symptoms of excessive hunger, vomiting, breathing difficulty, abdominal pain and loss of consciousness suggest acute complications due to diabetes. Even in absence of these symptoms suggesting acute complications, prolonged periods of poor blood sugar control adversely affect kidneys, vision and peripheral nerves of the body. If you are affected with diabetes and are showing any of these symptoms we suggest you get your blood sugar fasting test done. Testing for blood glucose The Fasting blood sugar levels are determined by drawing blood after 8 hours of fasting, which means blood samples are conveniently drawn early in the morning. A fasting blood glucose of 126 mg/dl or more suggests Diabetes. However, for blood samples drawn 2 hours post meals blood glucose of 200 mg/dl or more suggest diabetes. Apart from these Glycosylated haemoglobin (HbA1c levels) of 6.5% or more suggest poor blood sugar control over a period of 2 to 3 months. Fasting blood sugar range of 100 to125 mg/dl suggests a state of impaired glucose tolerance, which means if blood glucose levels are not adequately controlled by means of lifestyle modifications a person may later develop diabetes. What can you do to maintain your blood sugar levels? Physical activity helps you lower your blood sugar levels. You may want to work with your healthcare provider to provide you with a detailed work out plan to achieve desired goals. Following your diabetic diet plan strictly. Basic understanding on how nutrients like carbohydrates impact your blood sugar may help you sustain your achieved goals. While diet remains the cornerstone of your diabetic control it is often neglected. It requires the help of a nutritionist to provide you with a well curated diet plan specifically designed to meet the demands of your body type and feeding habits. Maintain a healthy body weight. Avoid smoking. Refrain from excessive consumption of alcohol. Regular testing for blood sugar levels. Book your test here fasting blood glucose test.
Top 9 Immunity Boosting Foods Straight from the Kitchen
We are what we eat In wake of this, it is important that we choose wisely and eat food that helps boost our immunity, fight infection and keeps us healthy and fit. With the ongoing pandemic and rise in the number of cases yet again, we need to make sure our immune system is strong and ready to fight off pathogens such as virus, bacteria, or any other foreign particle that can have an adverse reaction on our health. As a response to these pathogens, the immune system releases antibodies that attack and kill these particles, but for the system to be strong, one has to incorporate the right food and diet that will help it strengthen. One way in which we can ensure to maintain good health and well being is to make sure we are taking enough immune boosting nutrients through our daily diet. Along with diet, make sure to keep a check on your vital health numbers. Book a preventive health check up here. Here are a few immunity boosting food, straight from the kitchen that will keep the immune system strong and help prevent frequent illnesses- 1. Yogurt: This can be a good source of vitamin D, and also contains probiotics that helps regulate the immune system and prepares our body to fight against diseases. In general, avoid flavoured ones, and instead go for homemade yogurts, adding seasonal fruits or even honey to make it sweet and at the same time, nutritious and healthy. 2. Turmeric (Haldi): Turmeric, found in every household’s kitchen, contains curcumin that is found to have antioxidant and anti-inflammatory effects. The bright yellow coloured powdered spice has since ages been used to treat wounds, acnes etc. It promises itself as an immune booster that can help keep diseases at bay. We often find ourselves consuming haldi in curries, and other day-to-day food, keeping in check, this goes inside our bodies and improves immune response needed. 3. Garlic: A staple found in almost every household, garlic not only adds flavour to the food, but is also an excellent source to boost immunity. Eating it in its raw form can work wonders for the body. It contains sulphur compounds such as allicin, and is a must have food for healthy keeping. It produces T-cells that can reduce the amount of stress hormones, thus proving a boon for the immune system either way. 4. Ginger: People often turn to hot ginger tea when they feel under the weather; it helps decrease inflammation, nausea, sore throat etc. One might love it when it’s added in food or dessert or drinks, for the flavour, but unknowingly, it also works as a good source of antioxidants. 5. Spinach: A leafy vegetable, rich in vitamin C, spinach is at its best when cooked little, so that the nutrients remain intact. This is a powerhouse in itself, with not just vitamin C present, but also several antioxidants and flavonoids, vitamin E and beta carotene, that are both capable of enhancing the infection fighting ability of the immune system. 6. Papaya: With the richness of vitamin C, this is a fruit enough to get the daily recommended amount of vitamins. Along with vitamins, it has potassium, magnesium, folate etc. which are all essential and beneficial for keeping the immune system in check. The fruit has a digestive enzyme, papain, which contains anti-inflammatory properties too. All in all, a bowl of papaya in your breakfast can do wonders to keep immunity strong. As per a few studies, vitamin D has got some role in regulating the immune system. Check out if you have enough vitamin D levels in your body with a simple blood test. 7. Tea: Another most common thing found in every household, with consumption levels approx 2-3 times a day in any house. This has disease fighting polyphenols and flavonoids, antioxidants responsible for destroying cell damaging free radicals. Whether it is black tea or green, in fact green tea has high levels of epigallocatechin gallate aka EGCG, that is a powerful antioxidant to boost the immune system working. Make sure to avoid high sugar content in your tea. 8. Citrus food: Highly rich in vitamin C, responsible for increasing the production of white blood cells, citrus foods like oranges help keep the immune system strong, by fighting infections. One should include fruits like grapefruits, oranges, lemons etc. in their diet, to maintain the daily requirement of vitamin C. During Covid outbreak, people have been subscribed to tablets for keeping vitamin C in check as well. 9. Nuts: Nuts like almonds and walnuts are a powerful source of vitamin and healthy fats. They are another key to building a healthy immune system. They also contain manganese, magnesium and fibre, making for a healthy munching on the go snack. Soak them overnight, to have them the next morning, or have them in their raw form, however you like it. Apart from these easily available kitchen foods, there are a lot of other food items such as dark chocolate, berries, mushrooms, oysters etc. that help strengthen the immune system and improve its ability to fight infections. Our immune system is complex, it needs the right amount of care and handling to make sure it functions well and prevents colds, coughs, and other illnesses. Exercising, drinking plenty of liquids, getting adequate sleep, meditation etc. are some lifestyle changes which when accompanied with the right choice of food, can make the immune system stronger.
Could you need a Kidney function test? Find out here
Your kidneys are two bean-shaped organs, located just below the rib cage, near the middle of your back. Each of them is about the size of your fist. The kidneys help your body remove waste and extra water from the blood in the form of urine, reabsorb nutrients and maintain the balance of ions and electrolytes (such as sodium, potassium, and calcium). Moreover, they are also involved in producing hormones that help in controlling blood pressure and stimulating bone marrow to produce red blood cells. Help your kidneys stay healthy with regular monitoring. Book a kidney function test here. Kidney disease is more common than you think! Chronic kidney disease (CKD) is being identified as a leading public health problem globally. The worldwide prevalence of CKD is estimated to be around 13.4%. Between 4.902 and 7.083 million people affected with end-stage kidney disease (ESKD) are in need of kidney replacement therapy. Earlier older people were more commonly diagnosed with kidney conditions. But nowadays, it is not uncommon for young adults to develop them, say health experts. How can you assess your risk of getting a kidney disease? Certain risk factors can increase your chances of developing a kidney disease. People who have an increased risk of kidney-related problems should get their kidneys tested more often so as to spot any condition early on and start with the treatment. Here are top 6 questions to ask yourself to know if you need a kidney function test: Do you have a family history of kidney disease? Family history is a strong predictor of having kidney disease. People whose family members have been diagnosed with end stage kidney disease were found to report an increased prevalence of chronic kidney disease. If you are unsure about your family history of kidney disease, ask and get to know. Are you over 30 years of age? Just like other organs, your kidneys also age as you age. Even in people without kidney disease, glomerular filtration rate (GFR) declines with advancing age. What does GFR mean? It is a very important test that checks how well your kidneys are working. To be more specific, GFR values estimate how much blood passes through the tiny filters in the kidneys (glomeruli) every minute. A normal GFR value is 60 or above. If your GFR is below 60 for three months or more, your kidneys may not be functioning well and you may need to consult an expert and get tested more often as advised. A GFR less than 15 may indicate the need to get started on dialysis or have a kidney transplant. Is your blood sugar levels high? Diabetes that causes high blood sugar levels is the leading cause of kidney failure. It accounts for 44% percent of new cases. Uncontrolled diabetes can lead to damage to blood vessels in your kidneys. Over time, this causes kidney failure. People with diabetes should be vigilant of their blood sugar status. Do you have high blood pressure? High blood pressure causes your heart to work harder. In fact, it leads to damage to blood vessels over time. Arteries around the kidneys get narrowed, weakened or hardened due to high blood pressure. This results in inability of these arteries to deliver sufficient amounts of blood to the kidney and causes damage to the kidneys. In general, it is important to keep blood pressure below 130/80 to prevent kidney damage. Apart from high blood pressure, other conditions including stroke, heart attack, or heart failure can also increase your risk of getting your kidneys damaged. Are you overweight or obese? Obesity is a potent risk factor for kidney disease. It increases the risk of developing major risk factors for chronic kidney disease (CKD), like diabetes and hypertension. Moreover, it has been seen to have a direct impact on the development of end-stage renal disease. Do you smoke? (and not even trying to quit) As per some reports, people who smoke are three times more likely to have reduced kidney function than people who don’t smoke. Smoking causes hardening of arteries and impedes the blood flow to the kidneys. Also, it can make an existing kidney disease worse. Early kidney disease is a silent problem So, pay attention! You may have kidney disease and do not have any symptoms, especially in the early stages. It might happen that your condition is progressing but you do not feel ill. Some other people can only experience mild symptoms like nausea, fatigue, etc. Hence, it is important to beware of your risk of kidney problems and get yourself tested from time to time. Check with your doctor as to what the kidney test results mean and if you need any medical intervention.Looking to book a comprehensive health package? Get 32 parameters checked TruHealth Master Test here.