Pointers That Will Make Your Boss Agree To Provide Height Adjustable Desks In The Office

When you spend majority of your time sitting, chances are back pain, shoulder pain, and neck pain have become your constant companion. This isn’t good. Not only that this can make your entire day uncomfortable, but it can also lead to spinal injuries and affect your performance at work in general.

But don’t worry because utilizing height adjustable desks in your workplace is a good way to alternate sitting down and standing up throughout the day and avoid back pain and stiffness. The question is, how do you get your boss onboard with this? Well, you suggest this idea in your next meeting and to convince him or her, here are the pointers you definitely want to highlight!

Return On Investment

Businesses don’t like spending money on something that they won’t profit from, that’s why it’s called business. So if you’re going to present this idea of investing on new desks, you have to explain how the management would gain from it. So you explain that while the cost of such desks may be off-putting at the beginning, it actually benefits them as time goes because of how it helps employee perform better.

Improved Employee Health

Did you know that back pain is a leading cause of missed work days as well as work limitations? That is not good for businesses as their employees’ health affects performance which affects business’s revenue in the long run. So if they invest in a desk that prevents back pain, the company enjoys increased productivity, reduced sick days and lower health insurance cost.

Improved Mood Means Increase In Productivity

Being allowed to move more by alternating sitting and standing not only lessens chances of back pain but also improves a worker’s mood. We all know that once a person starts feeling stressed out or starts getting into a bad mood, a tasks starts feeling more difficult or they get mental blocked that they can’t figure out how to do something at all. But the simple act of getting up from the desk and moving your body refreshes the brain more than staring at the computer for hours. So for a company, a happy worker is a more productive worker and if a height adjustable desk can help with that, your boss will be more willing to give it a go.

No Assembly Required

The company won’t have to hold a tutorial seminar just to teach employee to assemble these kind of desks. So it’s not like they also have to worry about wasting precious working hours because sit-stand desks nowadays require no assembly at all. You simply have to take it out of the box, place it on the existing desk and then it’s done!

No Risk

When it comes to risks, you simply have to recommend a supplier that offers return and exchange within 30 days, which most suppliers nowadays do, and it should be fine.

People say that stress is all in the mindset, but you should know that your body condition play a big role in it too. So if your symptoms persist even after improving your work setup with the help of sit-stand desks, it’s time you seek a professional. Receiving adjustments from a chiropractor here in Singapore can make a significant difference in your stress level by relieving pain or discomfort caused by misalignment, helping you sleep better at night, and even treat other health condition like constant headache and digestive problems which are without a doubt stressful. Aside from that, you’ll find that when your body is in tip-top condition, your performance at work improves as well and you’re less likely to feel sick and tired of going to work every day.

Things That Can Improve Your Overall Health That You Just Don’t Realize

A lot of people assume that they have to make drastic changes in their life to be healthier. However, what many don’t realize is that the tiniest shift in their daily habits makes the biggest impact in their health. While going vegan or adapting a workout regime can certainly be a great change, you don’t have to force yourself into such strict habits to see results. Here are some simple changes that you can do to be a healthier version of yourself.

Choose Activities That Help You Manage Stress And Feel Balanced

Everybody are busy with work, socializing and running errands that it almost feel like 24 hours isn’t enough. However, it is important that you prioritize your health and make a conscious effort to balance your activities every day in a way that it won’t feel like you didn’t get a chance to breathe before the day ended. After all, being healthy is necessary for you to be able to perform your daily task.

Avoid Things That Could Make Your Health Deteriorate

If you know what’s causing your asthma attacks, stress, never-ending cold, vices, or things that’s harming your health, step away from those. Stop making excuses for them. If you don’t find it in you to put an end to bad habits even if you religiously take vitamins, you’ll just seesaw between repairing and damaging your health. That’s not going anywhere near improving your well-being.

Exercise Some Relaxation Techniques

We could try really hard but we can’t avoid stress altogether. But we can do some relaxation tricks to keep our stress level at a minimum. Diaphragmatic breathing, yoga, or music therapy help calm the nervous system so we don’t get consumed with tension.

Aim For A Quality Sleep

A lot of people underestimate the benefits of getting a quality sleep. The thing is, it’s not enough that you’re sleeping every night if you’re not getting the most out of it. If you want to reap the benefits of sleeping, you have to do it right. That means investing on a mattress that really supports your back, don’t workout, eat, or drink coffee at least 2 hours prior to bedtime, sleep at the same time every night to wake up at the same time each morning, and try to hit at least 7 hours every night.

Adapt Some Positive Coping Strategies

When we say self-care for good health, we’re not just talking about physical, it also involve mental and emotional aspect of your health. So to help you stay sane it would be good if you can develop healthy perception about potentially stressful situations. In short, try to look at the bright side of every circumstance. Or better yet, find an outlet, like journal writing, pottery, or dancing so you can release the feelings of overwhelm and confusion and find peace and clarity.

See A Chiropractor

Sometimes, feeling stressed is your body’s way of telling you that something is wrong. People who complain with neck, back, shoulder pain, headaches usually suffers to more than just being overworked. It could be that there’s a deeper cause like spinal misalignments. When this is present, you’ll feel all sorts of pain and it’ll manifest mentally, physically, and emotionally. To make sure, why not visit a chiropractic clinic in Singapore and see how chiropractic sessions can make a huge difference in your overall health.

If you want to be a happier and healthier person, you will have to work for it. There’s no shortcut that you can go through. You have to make changes in the lifestyle that you’re used to in order to arrive at the one that you want and know is better for you in all aspects of your life. Start with small changes so that you don’t end up overwhelming yourself. With these small changes, you’re more likely to maintain them and move to a better place than where you were before.

Top 5 Midnight Snacks You Can Eat Without The Guilt

Now that the holidays are over, you’re back to work and your fitness activities but you’re left with the food hungover and incessant desire to snack around midnight. However, since you’re probably trying to lose the pounds you gained over the holidays, snacking is probably one thing that you’re trying to avoid altogether.

Aside from that, when you’re trying to lose weight, it is believed that eating after 7 or 8pm can undermine weight loss efforts. The problem is if you had an early dinner, getting hungry around midnight is inevitable and sleeping with a grumbling stomach is never a good idea. If this is the case for you, here are some snack ideas that will curb your hunger without doing any harm provided that you don’t eat a whole bunch of them in one sitting.

1.      Greek Yogurt

There are a lot of different yogurts available but in this case you better stick with greek yogurt. Regular and sweetened yogurts usually contain artificial color and sweetener not to mention excess water and lactose. But with this, you’re getting your yogurt fix plus protein without too much sugar and calories.

2.      Dark Chocolate

If it’s chocolate that you always crave for when you want a snack, opting for dark ones is the way to go. They aren’t as loaded with sugar and calories but they’re just as good. Plus they’re rich in antioxidants, so it’s a win-win, though moderation is still key.

3.      Banana

When it comes to healthy snacks, bananas are truly a bargain. They're great sources of dietary fiber, minerals like potassium and magnesium, and a good source of other vitamins like vitamins A and C. aside from that, they lower blood pressure and reduces risk of cancer and asthma.

4.      Hummus

Hummus is a dip made up of chickpeas, olive oil, garlic and other ingredients. It is loaded with vitamins and minerals. It is an excellent source of fiber and helps in better functioning of the digestive system. One feels full and satisfied after having it.

5.      Cheese And Crackers

Now don’t get too excited, when we say cheese and crackers we mean the whole wheat crackers and low fat cheese. This way you still get to enjoy the taste of this delicious pair without the guilt that comes with the regular option of these two.

Working out is surely important to shed some extra kilos that you’ve accumulated from the holiday feast but try not to overwhelm yourself by restricting your diet too much. Don’t be afraid to eat when you’re hungry; just make sure you choose what you eat well. There are always healthier options of the foods you like to indulge in.

7 Benefits Of Jojoba Oil Which You Probably Didn’t Know

You probably know by now that ayurvedic oils are great for nourishing and maintaining healthy skin and hair. Jojoba oil, for that matter, is one of the popular oils that are often used for hair care. Jojoba oil being the closest in construction to the human sebum is a natural replacement for it. When the body is unable to produce enough sebum to protect against harsh external elements, jojoba oil can be the perfect skincare solution.

1.      Retains Moisture

Jojoba oil helps moisturize the skin, without clogging the pores, allowing for a healthy skin type. Aside from that, it also fights off bacteria build up in your pores which tends to develop into blackheads and acne.

2.      For Soft Lips

Instead of buying lip balms or chapsticks, why not use jojoba oil to moisturize your lips? It’s a natural way to keep your lips from being dry and from cracking.

3.      A Natural Sunscreen

It has always been drilled to us that we must splatter sunscreen all over our body if we want to prevent the damaging effects of sunlight. However, did you know that chemical sunscreens that have the potential to greatly increase skin cancer risk and reduce Vitamin D production in the name of avoiding skin cancer, and increase our risk of more widespread diseases related to Vitamin D deficiency? A good natural alternative for that would be jojoba oil.

4.      Treats Skin Burns

There are times that despite your efforts to prevent getting burned while enjoying the beach, it still happens. When that happens, you wouldn’t want to apply lotion or any other chemical cream for that since your skin is already sensitive from the burn. But Jojoba soothes any burnt skin by going deeper into the tissues and healing them. It can even reduce skin burn that often happens after shaving.

5.      Good For Your Hair

Jojoba oil helps strengthen hair follicles on the scalp causing hair to grow stronger and healthier. The presence of Vitamin E & B conditions the hair shaft making the hair shinier, adding volume and density. The stronger hair shaft prevents hair breakage due to drying wet hair everyday. Head massages with jojoba oil help to also condition the scalp which removes scalp dryness. Thus avoiding dandruff and itching.

6.      Great Makeup Remover

Makeup is great, but we gotta admit that removing it after a long day can be pain especially since most makeup remover in the market stings which is especially true around the eye area. Since giving up makeup would be completely unrealistic, why not look for a makeup remover that is just as effective minus the burning effect that often comes with chemical ones? Jojoba oil is a great alternative! Even the most stubborn eye makeup glides right off with this.

7.      Pain Relief

Did you know that essential oils can help relieve different kinds of pain naturally? Well, jojoba oil is one of the carrier oils that are often used for therapeutic purposes. To blend your essential oils into a synergy, you only need to use a few drops of essential oil. The dosage varies, but the standard practice is to add 4 to 10 drops of essential oil to every tablespoon of your carrier oil.

Essential oils whether they are purchased as pure oil and prepared at home or in therapeutic products are particularly useful in the management of chronic pain as in the case of arthritis and sciatica. Essential oils have been proven to be a great addition to any pain management program. So don’t knock it until you try it!

Isn’t amazing how much jojoba oil can do for you? Sometimes, all you really need is take a moment to assess the hair and skin issues you’re dealing with and think that maybe you have to reconsider what you apply to them. With that said, start looking for an alternative. It may not be jojoba oil for you but you’d be surprised that there are a lot of natural ingredients that can actually replace all your chemical ones. And when you find a natural alternative that works for you, stick to it!

Ease Piriformis Syndrome Pain With These 4 Easy Stretches That You Can Do Anywhere

Spasm that shoots down the back of your leg from your hip?

Pain that radiates down your hamstring?

Numbness that reminds you something is wrong?

Hip pain when sitting?

All of these are symptoms of piriformis syndrome which can go from irritatingly tolerable to painfully debilitating. This condition is literally something that you can say a pain in the butt because the piriformis muscle is located in the buttock region that compresses the nearby sciatic nerve and cause pain that starts in the buttocks and radiates down the back of the leg into the hamstring muscles and sometimes even the calf muscles.

When this pain strikes it can make you wonder if this pain will be permanent or will it ever go away. It can also make you think if it’s gonna torture you with every movement or even when you happen to stay seated for a bit too long.  

When you think this way, it can be daunting. But fortunately there are some exercises that can help you ease the pain by stretching and relaxing that muscle which can help you get back on your regular routine without being stopped by this discomfort.

The “Knee Up” Stretch

Step 1: Begin by lying on the ground by using a mat or thick rug for comfort on your back.

Step 2: Stretch both legs out, with your arms to your sides.

Step 3: Bend one of your legs at the knee and use your hand to pull it toward the opposite shoulder Hold for ten to thirty seconds.

Step 4: Straighten out that leg, and then do the same motion with the opposite leg and shoulder.

The “Cross Arm” Stretch

Step 1: Be in a sitting position on the floor.

Step 2: The bottoms of your feet should be touching each other, with your arms crossed and your hands resting on the opposite leg.

Step 3: Push both knees down toward the floor until you feel the stretch inside your thighs.

Step 4: Hold the position for a count of 30, then relax for a few seconds and repeat up to five more times.

The “Standing” Stretch

Now if you’re somewhere you can’t do stretches on the floor, this is the stretch that you can do to relieve the pain.

Step 1: Begin in a standing position with both feet flat on the floor, with your feet a shoulder-length apart.

Step 2: Don’t lock your knees, and keep your back straight.

Step 3: Lift one knee up and grasp it with both hands. Make sure you keep the knee parallel to the corresponding hip.

Step 4: Use your hands to pull your knee toward the opposite shoulder until you feel a pull along the side of your buttocks. Hold up to one minute or as long as you can balance.

Step 5:  Repeat the action with the other leg. Try to do it three times for each leg.

The “Sit And Bend” Stretch

Still don’t wanna go on the floor? No problem! You can do stretches while sitting on a chair.

Step 1: Choose a solid, straight-backed chair that doesn’t roll.

Step 2: Sit, and bring one leg across the other, resting your ankle on your other leg.

Step 3: Slowly lean forward until you feel a pull along the crossed leg. Hold for up to 30 seconds.

Step 4: Repeat with the other leg, stretching each side 3 times.

While these exercises are really effective in relieving the discomfort brought by piriformis syndrome, it would still be better if you seek a professional like a chiropractor whose expertise is diagnosing and treating musculoskeletal system disorders like piriformis syndrome. This way you’d be given more comprehensive treatment for your condition than just temporary solutions for your pain. But nevertheless, if the pain is really bothering you and you don’t want to rely on painkillers, these stretches really help, you just have to consistently perform these exercises at least once a day, every day, until your pain and numbness is under control, if not totally gone.

Everything That You Should Know About Whiplash Injury

Whiplash can be so severe that even the simplest daily task would be impossible for you to do or it can be a mild annoyance that keeps you from turning your head to the side. No matter the intensity of your injury, it should not be left untreated!  

4 Phases Of Whiplash

Did you know that whiplash occurs in phases? Yes it does, actually it has four phases that all happens in less than one-half of a second when your body is thrown forward and then pulled back with intense speed and force during a rear-end collision.

Phase 1

This is exactly at the moment of rear-end impact. What happens is that your mid-back flattens against your seat while your head moves backward acting as opposing forces on your neck. By this time, the injury has already occurred before your head even touches the head rest.

Phase 2

This is where your torso has accelerated as far out as possible. Your head then continues to move backward resulting to your neck forming an abnormal S-curve.

Phase 3

By this time your torso has starts to descent back to your seat and your head is now in its peak acceleration movement forward.

Phase 4

In this phase your head continues to move forward in a forceful bending motion of your cervical spine. This is where the spinal cord and nerve roots are stretched and irritated while your brain may have hit the inside of your skull.

Symptoms Of Whiplash

Patients generally don’t feel anything right after the collision but that doesn’t mean there is no injury. This is why it’s vital to seek chiropractic care for early diagnosis and treatment.  When symptoms materialize though, you may experience:

· Neck and back pain and aching

· Neck stiffness and decreased range of motion

· Shoulder pain and stiffness

· Headaches (most commonly at the base of the skull radiating towards the forehead)

· Jaw pain

· Arm pain and weakness

· Fatigue

· Sensory disturbances, such as pins and needles

Some patients also experience cognitive symptoms of whiplash such as:

· Dizziness

· Ringing in the ears

· Visual disturbances, such as blurred vision

· Difficulty concentrating

· Memory problems

· Difficulty sleeping

· Irritability

When To Seek Medical Attention

Whiplash will often get better on its own or after simple treatment in a few weeks or month. But once you start experiencing pain that spreads to your shoulders and/or arms; if it becomes painful and difficult to move your head; if you experience numbness, tingling or weakness; or if the pain is severe and interfering with everyday life, seek a chiropractor right away!

Treatment Options For Whiplash

Different patients show different symptoms depending on the severity of the injury. But typical treatments could be:

· Ice Pack

This is often advised right after the injury is sustained to lessen inflammation and swelling. The ice pack will be placed against the nape in 5-10 minutes intervals for the initial day following the accident.

· Heat

Heat compress is to relieve aching and pain. This is typically given after the 2-3 days of icing following the accident.

· Exercise

Since the muscles around the neck have weakened due to the injury, gentle neck and shoulder exercise helps strengthen the muscles and helps with the recovery.  

· Chiropractic Care

In case you condition need more comprehensive treatment but you would like to avoid pain medications as well as surgery, chiropractic care can help. Chiropractors can gently move the involved joint towards the restricted area. This helps create mobility and encourages healing.