在加拿大
Body image, self-esteem and healthWe rarely see an overweight actor cast as an action hero or femme fatale in any Hollywood blockbuster. We only see physically "perfect" bodies - often further enhanced by makeup, lighting, and computer generated imagery. And when that "perfect" movie star gains even a small amount of weight, he or she may be mercilessly bullied in the media; they are hounded and hurt because they look, well, like us!This societal obsession with what is a narrow definition of physical perfection can take its toll on our self-esteem and mental health. If our body type, weight or appearance does not conform to this rigid standard, social prejudices can make us unhappy with ourselves or even depressed. In fact, only four percent of women around the world describe themselves as beautiful.Youth are especially vulnerable to unrealistic body types displayed in magazines, websites, music videos, movies and TV shows. Eating disorders continue to plague girls (and a rising numbers of boys), and more young men are resorting to steroids to achieve the six-pack abs and impressive biceps of their celebrity heroes.It's time to hit the reset button and focus on our health, not the scales, and not what the fashion and entertainment pages tell us. And that begins with an understanding of what a healthy weight is.Normal is normalIn reality, many celebrities and models are not a healthy weight. They can be dangerously underweight, putting their physical and emotional health at risk trying to maintain super-lean bodies through starvation diets, extreme exercising, as well as smoking and substance abuse to decrease their appetite. Whether too thin or too heavy - both pose health risks.While an extra few pounds is no cause for concern, carrying more weight does increase our risks of developing certain health conditions, including:*diabetes*high blood pressure*heart disease and stroke*osteoarthritis*gallbladder disease and gallstones*gout*breathing problems such as sleep apnea (when a person stops breathing for a short time during sleep) and asthma*certain cancersOur mental health may also suffer. Being overweight can cause depression and damage our self-esteem. Hence the more weight we carry, the greater the risks to our physical and emotional health.Those of us who feel we are too heavy can take solace in the fact that we're not alone. In fact, one in four Canadians are considered overweight. But when are we considered overweight? How do we know if those few extra pounds we're carrying are nothing to worry about or if they pose health risks? Most doctors and nutritionists use the BMI - Body Mass Index - to determine if someone's weight is within a healthy range.How to calculate Body Mass Index (BMI)Body Mass Index is obtained from a calculation using your height and weight. The formula is BMI = kg/m2 where kg is your weight in kilograms and m2 is your height in metres squared. There are also plenty of BMI calculators available online, including on the Canadian Diabetes Association site.Health Risk Classification: According to Body Mass Index (BMI)Classification BMI Category (kg/m2) Risk of developing health problemsUnderweight less than 18.5 IncreasedNormal Weight 18.5 - 24.9 LeastOverweight 25.0 - 29.9 IncreasedObese class I 30.0 - 34.9 HighObese class II 35.0 - 39.9 Very highObese class III ≥ 40.0 Extremely highBMI is not for everyoneBMI is not used for body builders, many athletes, pregnant women, the elderly or young children. This is because BMI doesn't take into account the bodily components that make up weight. Those with more muscle mass, for example, will have a higher BMI but are not necessarily at increased risk. Those with a lower muscle mass, such as children or the elderly, may have a lower BMI. Therefore, while BMI is a great tool for the average person, it should be used with discretion and in consultation with a physician.The first stepWhile it may be impossible - or even desirable - to look like a Hollywood celebrity, we can accept our body type and concentrate on being as healthy as possible. If you or someone you care about has a BMI over 30, lifestyle changes may be in order- and they don't have to be major ones. Avoiding processed or fast foods is a good start. Try limiting sugary and fatty foods, drinking more water, reducing your food portions and being more active - even a short walk to the end of your street helps! In time, you will likely notice some significant health gains.For more information on healthy living, contact your Employee and Family Assistance Program (EFAP). You have access to a wide range of services and professionals, including Nutrition Support by Registered Dieticians and dedicated Health and Fitness Coaching.For many of us, our working day is spent in an office where we sit at a desk, staring at a computer screen and not moving for long stretches of time. It's no wonder so many of us suffer from:*Lower back pain*Shoulder and neck pain*Headaches and migraines*Carpal tunnel syndrome (pain and numbness caused by a pinched nerve in the wrist)*Eye strain*Stress-related illnesses, such as anxiety and depressionEuropean researchers found that people who work 10 hours or more every day have a 60 percent greater risk of cardiovascular problems, including heart attacks and angina. We then get on the bus or into our cars and sit through the commute home. Then, after preparing dinner, we usually spend the evening sitting in front of a TV or another computer screen. This sedentary lifestyle is wreaking havoc with our physical and mental health. It's increasing our risks of:*Diabetes*High blood pressure*Heart disease and stroke*Osteoarthritis*Certain cancers*Mood disorders, such as depressionEven exercising before or after work is not enough to counteract the harmful effects of sitting for most of the day. This may explain why so many people struggle with weight, don't get enough exercise, manage stress in unhealthy ways such as tobacco use, alcohol or drug abuse, prescription medications, and also experience depression and anxiety.Well-being at workMost organizations are recognizing the financial and human costs of poor employee health. Onsite gyms, subsidized gym memberships, in house weight loss programs, health and wellness committees and comprehensive Employee and Family Assistance Programs (EFAPs) are just some of the things they're doing to help employees stay physically and mentally healthy.But there are also things you can do to promote good mental and physical health in the workplace. Here are a few suggestions:Get up and move. Not only will your muscles thank you, but moving will improve your circulation, re-energizing you for that afternoon meeting. Take the stairs instead of the elevator. Park your car further in the lot, get off the bus one or two stops before you need to and walk. Go for a brisk 20-minute walk at lunch.Deskercise. Take a short break to do some gentle stretches at your desk or trade your chair for an exercise ball. There are dozens of exercises you can do at your desk, including stapler curls, leg lifts, some simple yoga poses and squats.Connect with people. Forming close relationships and enjoying regular social interaction has been shown to reduce stress and improve mental health. Go for lunch with a workplace friend. Organize a group of co-workers to go on a lunchtime walk. Chat with someone over coffee. Stay in touch with family and friends through email or text.Have healthy snacks on hand. Keep nuts and granola bars in your desk drawer or car, and bring in fresh fruit to munch on. This will help you avoid the temptation of the office vending machine.Avoid fast food lunches. It's easier to manage your weight and eat healthy foods if you brown bag it every day. If your team is ordering lunch in or going out for a group lunch, choose the healthiest option available.Stay hydrated. That 3:00 p.m. drop in energy can be due to dehydration, so drink plenty of water throughout the day. Fruits like oranges, grapefruit, grapes, watermelon, and apples can also help you stay healthy and hydrated.Avoid long stretches of long days. We often focus on getting a project done at any cost but aren't aware of the negative impact it's having on our health until our stress is at a really high level and it's affecting our mood.Take vacations. Ongoing stress can impair our immune systems and increase our risks of developing physical and mental illnesses. Vacations help get our minds off work and recharge our batteries in a healthy way. Having loving relationships is essential to good physical and mental health, and vacations give us that time to reconnect with our spouse, family members and friends.Know your limits. Remember that ongoing stress can lead to a host of physical and mental ailments that can take a long time to resolve. So listen to your brain and your body. Know when you need to take a break, have a holiday or seek help. If you're feeling overwhelmed, talk to a trusted friend or contact your EFAP for professional help.Finally, make health part of your corporate culture. Join your health and safety committee, encourage others to join your lunchtime walk, or even ask for healthy snacks for the vending machine. Sometimes organizations need someone like you to help champion and promote good mental and physical health efforts in the workplace.
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See to it that no one misses the grace of God. -- Hebrews 12:15 赏 2014-10-17#2
流金歲月 感恩惜福
29,772 $0.00 Creating your best mind and bodyHealth is not just about being free of illness and injury. According to the World Health Organization (WHO), health "is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity."Although a healthy diet and plenty of exercise are important to maintaining our physical health, we can't neglect our mental well-being. We need to adopt a holistic approach - that is, taking care of the entire body and mind at the same time.While this may sound complicated and time consuming, it doesn't have to be. The journey to healthy living begins with a few small lifestyle changes that, even by themselves, can make a difference to your well-being. Try to:Eat well. Don't diet. Nutritionists suggest following your country's food guide, which recommends eating plenty of fruits and vegetables, lean meats, nuts and whole grains and, as much as possible, staying away from processed and fast foods. Also try to watch the size of your food portions.Don't skip breakfast. When you wake up in the morning, you likely haven't eaten anything for at least eight hours. When you skip breakfast, you're asking your body to do without food for even longer - so your body is forced to slow down its metabolism in order to conserve energy, which is not helpful for weight management or your mood.Practice mindfulness. Mindfulness is being completely in touch with the present moment. No matter how busy you are, carve out time for yourself each day to relax in a way that suits you. There are many choices, including: meditation, reading, listening to music, or just lying down, closing your eyes and focusing on your breathing.Be grateful. No matter how frantic our day is or how stressed we may feel, there is almost always something for which we can be grateful. Many people find it helpful to keep a gratitude journal in which they write down one or two things they are thankful for every day. Practicing gratitude helps us regain perspective by focussing on the things that really matter in our lives.Get moving. Being active doesn't have to involve hours in the gym or running a 10 kilometer race. Even a short walk to the end of the block and back is a good start. Once that becomes easy, slowly increase distance and speed. Set your own goals and your own pace. Ask a friend, neighbour or family member to join you. It's easier - and more fun - when you have someone by your side. Remember: when exercise isn't about suffering and is more about enjoyment, you're more likely to make it part of your life.Sleep. Without enough good quality sleep, our bodies can't repair or restore themselves and our delicate metabolic balance can be thrown off kilter; we can get tired, cranky and forgetful! Develop a bedtime ritual that tells your mind that it's time to sleep - take a warm bath, meditate, listen to soft music, read - and reduce the amount of light in your home as bedtime nears.Build loving relationships. The World Health Organization cites good social health as a vital component of overall health. Loving relationships with your partner, family and friends prevent you from feeling lonely- or isolated, and create an important sense of connectivity with others. Friends and family who care about you also have your best interests at heart, and are important supports for facing life's challenges. If you need to cultivate new friendships, try volunteering, signing up for classes to learn a new sport or skill, or joining an online meet-up group.Laugh - and cry. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Laughter triggers the release of endorphins, the body's feel-good chemicals, which give you a sense of well-being and can even temporarily relieve pain. Laughter also decreases stress hormones and increases blood flow. If you can't laugh, cry. After all, laughing and crying are physiologically related (just think of laughing so hard you cry, or vice-versa). So crying also helps decrease stress hormones while reducing muscle tension and blood pressure.Be kind to yourself. Many of us are not as healthy as we should be because we're overly self-critical or have even given up on ourselves. Tell yourself that you're worth looking after, and indulge yourself occasionally with a 'treat', which could be as simple as a new book or your favourite meal with a friend. The emotional lift these small kindnesses will give you can be a powerful motivator to make more small positive changes to improve your health and well-being - and lift your spirits and self-esteem.If you're having trouble getting starting, or staying on course, contact your Employee and Family Assistance Program (EFAP). They have a wide range of resources and tools that can provide access to fitness, nutritional or psychological counselling. The key is to not give up. Everyone has bad days or even bad weeks. If you wander off track from your goals, try to understand why you slipped up, put it behind you and take action to get right back on track. After all, there is no straight road to any destination. ·生活百科 为什么 Flybuys 不能自动节省 10 美元？
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