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June 7, 2010
In Today's Issue
- Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
- Working Overtime Ups Heart Disease Risk
- The Biggest Loser's Twins Proven Weight Loss Techniques
Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
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Working Overtime Ups Heart Disease Risk
Dear Reader,
Working extra hours on the job isn't just tough on your sanity and bad for your social life, it may also up your risk of heart disease by as much as two thirds according to research published online in the European Heart Journal.
No matter what type of work you do, more and more of us are facing burnout as demands to stay on top of details and be available 24/7 increase. All work, all the time has now been shown to put a strain on your heart, a vital organ you'll need for the rest of your life.
The findings come from an 11 year study of 6,000 British civil servants who were part of the Whitehall II project. Even after accounting for known heart risk factors like smoking, experts found those who worked as little as three to four hours extra each day ran a 60% higher risk of heart disease.
During the study there were 369 cases of heart disease that brought death, heart attack or angina, these showing strong links to the number of hours spent at work. Those marathon days on the job seem to put extra strain on the heart, highlighting a pressing need to achieve a work/life balance.
Some part of this higher risk may be related to "type A" behavior patterns, also known as a risk factor for heart disease. The career minded among us tend to have this same "type A" personality - highly driven, irritable or aggressive - good for your career but not so for your heart. And you can't live without a healthy heart.
The good news is that you can make changes to allow you to do well at work, but not at the cost of your health.
Think about this - if you're spending extra time, say the three to four hours a day in the study, at work this cuts into the time you have to exercise, relax or unwind. You may also be more stressed, anxious or suffer from depression. Or you may think things can't go on without you, so you're less likely to call in sick if you aren't feeling well - denying your body a chance to repair and recharge itself.
If you're not sure how much time you're really putting in at work, there are online calculators that help you find out just how many hours you're spending in the office and at home. Once you see where you stand, where the time really goes, you can make changes as needed. Even if you can't take advantage of flex-time or telecommuting, do what you can to manage stress (deep breathing, short meditation, positive imaging) on the job, during the day.
You'll also want to make changes in your thought patterns - less negative and self destructive and more positive and encouraging to yourself. If all else fails, act as if you've already adopted those new, more laid back habits until they really do take hold.
Make a conscious choice to slow down, be less driven and then stick to it. You'll be amazed at the results.
Continues below...
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Working Overtime Ups Heart Disease Risk Continued...
Establishing a balance between your work life and the rest of your life is key
to keeping your body (and your heart) healthy.
If you find yourself working overtime, and you're worried about the risks to
your health, here are some suggestions that might help:
- Take a brisk walk during lunch or a break in your day.
- Take the stairs instead of the elevator.
- Park your car at the far end of the parking lot, so your walk to the door is
longer.
- Choose healthy foods, like fruit, instead of fat and calories laden choices.
Eat well-balanced meals overall (low in fat/cholesterol), plus several servings
of fruits/veggies a day.
- Do what you can to manage stress.
- Don't smoke, or if you do, work on quitting or cutting down.
While more research is needed before overtime work can be linked to heart disease,
as the reasons for the increased risk is still unclear.
It's important to think about the things you do today that might not be so good
for your body (not to mention your heart) over the long haul.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://news.bbc.co.uk/1/hi/health/8674372.stm
Mayo Clinic info on heart disease:
http://www.mayoclinic.com/health/heart-disease/DS01120
Type A personality test:
http://discoveryhealth.queendom.com/type_a_personality_access.html
European Health Journal:
http://eurheartj.oxfordjournals.org/
Study abstract in European Health Journal:
http://eurheartj.oxfordjournals.org/content/early/2010/05
/04/eurheartj.ehq116.extract?sid=3d3d01b7-eaa8-42b3-ac1f-b5503f9d8100
CNN.com/living work/life balance calculator:
http://www.cnn.com/2008/LIVING/worklife/06/04/balance.calculator/
Mayo Clinic info on work/life balance:
http://www.mayoclinic.com/health/work-life-balance/wl00056
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