Escape the Ergonomic Danger Zone

More than 90 percent of all office workers use a personal computer, but whether they use it correctly is debatable. By "correctly," we're not referring to whether they know how to download files, format documents, troubleshoot error messages or prevent e-mail viruses from attacking. We're talking about having your computer monitor, keyboard, chair and workspace organized in a way that promotes productive, pain-free work and discourages repetitive-stress and ergonomic-related injuries.

Your Keyboard Height: When you are in a seated position and sitting up straight, the position of the keyboard should be at the height of your elbows or below. Most people will sit with a keyboard height approximately level with their abdomen. This forces the shoulders to remain in an elevated or shrugged position, which activates a large muscle in your back - the trapezius muscle - and can result in a great deal of pain if that position is held too long.

Raising the height of your chair is the easy fix for this problem. Other situations may require a more aggressive approach, such as installation of a swing arm that allows for adjustable positioning of the keyboard. Keep in mind that the computer mouse should be at the same appropriate height of the keyboard.

Your Monitor Height: The top of your monitor should be at the level of your eyebrows or top of your head. Some individuals have to place their monitor on a stack of large books to maintain the appropriate height. If you are having trouble seeing your monitor and maintaining a forward position of your head, it is likely that you will end up suffering the consequences of poor postural position.

Your Chair Height and Sitting Position: Attempt to maintain flat-footed placement on the floor to help with overall balance while sitting. Your objective is to maintain proper posture while sitting by allowing as much contact between your body and the chair. It is important to try to sit back in the chair as far as possible and to maintain contact with your shoulders against the back of the chair. The backs of your upper legs and your buttocks should completely contact the base of the chair.

It will also help a great deal if you learn to sit while holding in your lower abdomen for extended periods of time. This helps support the soft tissue of the lower back, which is actually under more strain in a seated position than when you are standing.

It may seem like an oversimplification, but learning to sit up straight, suck your stomach and keep your keyboard at the level of your elbows and below are easy ways to minimize your risk of chronic and repetitive-stress injuries at the workplace. That's good news to you and your employer. Talk to your doctor for more information.

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The Power of Brain Vitamins

The B vitamins are eight water-soluble vitamins that were once considered a single vitamin, but are actually chemically distinct nutrients that tend to be present in similar foods, including meat, eggs, dairy products, green vegetables and whole grains. As a group, they are responsible for several important functions, including supporting metabolism, enhancing immune and nervous system function, maintaining healthy skin and muscle tone, and promoting cell growth and division.

Three of the B vitamins have also been linked to brain health. The results of several research studies suggest that consuming adequate amounts of vitamin B₆, vitamin B₉ and vitamin B₁₂ throughout one's lifetime may play a key role in reducing the risk of developing Alzheimer's disease and other types of dementia as we age. This evidence was strengthened by a study that found patients with Alzheimer's disease had higher blood levels of homocysteine (an amino acid in the blood) than members of the age-matched control group who were not afflicted with Alzheimer's disease. Individuals with higher blood levels of homocysteine were several times more likely to have Alzheimer's disease than those with lower blood homocysteine levels.

And what is the strongest determinant of blood homocysteine levels, unless there is an overriding genetic defect of some major consequence? The nutritional status of folic acid, vitamin B₆ and vitamin B₁₂.

Taken together, the body of evidence continues to support the contention that B vitamin nutritional status is crucial to the development and preservation of mental capacities throughout our lifetime. The sad reality is that many midlife and older members of society have poor dietary intake and nutritional status of various B vitamins. Pay attention to foods that are rich sources of these important B vitamins and talk to your doctor about the multitude of benefits available from daily use of a well-formulated multiple vitamin and mineral supplement.

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Take Time to STRETCH

As we age, our muscles tighten and range of motion in our joints decreases. This can impact even the most active lifestyle and hinder your normal day-to-day activities. Tasks that used to be simple, like zipping up a dress or reaching for a can off the top shelf, may become extremely difficult. A regular stretching program can help lengthen your muscles and make daily activities routine again.

Stretching increases flexibility, which will help you perform daily activities and reduce the risk of muscle, joint and tendon injuries. Stretching also improves circulation, increasing blood flow to the muscles. Increased blood flow provides more nourishment to the muscles and gets rid of more waste by-products in the muscle tissue itself. Improved circulation can also help speed up recovery time if you suffer a muscle injury.

What's more, stretching can help eliminate or decrease low back pain, one of the most common kinds of structural pain, affecting a large percentage of the population. Muscle tightness in the quadriceps, hamstrings, hip flexors, and low back muscles is a common cause of low back pain. Stretching these muscles will often eliminate the pain. Keep in mind that every joint is tied to another joint, so if one muscle is tight, it is going to affect another joint or muscle.

One of the greatest benefits of stretching is that you're able to increase your range of motion, which means your joints can move further before an injury occurs. Stretching after you exercise (at least after you've warmed up a bit) has proven to be much more effective than pre-workout stretches, because by the time you've completed your workout, the muscles are "warm." Post-exercise stretching also helps reduce soreness, improves workout recovery, and ensures muscle and tendons are working properly.

To learn more about the proper way to stretch and the many benefits of a regular stretching program, talk to your doctor.

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