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Eat Healthy At Work: Quick & Easy Snacks You Can Eat In The Office

eat healthy at workSnacking is an important part of a balanced diet. However, when it comes to snacking at work, many of us find ourselves staring at a vending machine or scrolling through food delivery apps, unsure of what to eat. One of the main reasons people struggle to maintain healthy eating habits in the office is a lack of time. In today’s fast-paced world, fast food seems like the easiest solution. Fortunately, there are plenty of quick, easy, and affordable healthy snacks that can keep you on track.

How to Eat Healthy At Work 

Swap fast food and unhealthy snacks with these healthier alternatives while at work:

1. Fat-Free Yogurt

Greek yoghurt is a nutritious and satisfying option. Opt for low-fat or skimmed milk versions for a healthier choice. You can enhance the flavour with a drizzle of honey or a sprinkle of jaggery. Adding fresh berries, apple slices, or bananas makes it even more nutritious!

2. Wholewheat Crackers & Peanut Butter

Pair multigrain wheat crackers with natural peanut butter for a filling and nutrient-dense snack. This combination provides complex carbohydrates and protein, keeping you energised and full for longer.

3. Nuts and Seeds

Instead of reaching for crisps or chocolate bars, opt for nuts and seeds. These are packed with protein, fibre, and healthy fats, making them a far better choice than snacks high in refined sugars and empty calories.

4. Fresh Fruits

Fruits offer natural sugars that provide a quick energy boost. Options like strawberries, oranges, apples, bananas, and melons are packed with antioxidants, vitamins, and fibre—perfect for keeping you refreshed and focused.

5. Instant Oatmeal

A plain instant oatmeal packet makes for a comforting yet healthy snack. Add your own raisins, cinnamon, or nutmeg to enhance the flavour while keeping sugar levels in check. Oats are known to reduce the risk of heart disease and provide long-lasting energy.

6. Stir-Fried Veggies

Pack a portion of stir-fried fresh vegetables like cherry tomatoes, celery, carrots, and green beans. These are rich in vitamins, minerals, and fibre, keeping you full and nourished throughout the day.

7. Boiled Egg With Seasoning

Hard-boiled eggs are an excellent source of protein and help stabilise blood sugar levels. Simply slice a boiled egg in half, sprinkle some salt, pepper, or a pinch of smoked paprika, and enjoy a flavourful, protein-rich snack.

8. Low-Fat Popcorn

Popcorn isn’t just for movies! This low-calorie, high-fibre snack can satisfy cravings for something crunchy and salty—just be sure to choose a low-fat version without excessive butter or salt.

9. Protein Bars

Not all protein bars are created equal—some are packed with sugar and calories. Look for bars that contain fruit, nuts, and fewer than 200 calories. You can also make homemade protein bars using healthy ingredients like oats, nuts, and seeds.

It’s time to ditch vending machines and food delivery apps in favour of healthier choices. By preparing quick, easy, and nutritious snacks, you can stay energised, focused, and productive at work.

Which healthy office snack is your favourite? Let us know in the comments!

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Tension or HYPERTENSION

hypertensionI can’t count how many times in my 12 years of medical practice a patient with just a headache has eventually been diagnosed with high blood pressure (hypertension). Whenever a patient complains of a headache, I always make it a point to check their blood pressure (BP), as it is a very common symptom of fluctuating BP. This often presents around the temples but can also be felt at the back of the head (occipital region).

What is Blood Pressure?

The pressure exerted by the column of blood flowing in the arteries once it has been pumped by the heart is called systolic (higher value) blood pressure. Diastolic (lower value) BP refers to the resistance in the arteries, which is always present due to their elastic tone.

Blood Pressure Categories:

  • Normal: Up to 120/80 mmHg
  • Pre-Hypertensive: 130/90 to 140/90 mmHg
  • Hypertension: Above 140/90 mmHg

A person is diagnosed with high BP if three readings taken on separate days are consistently high.

BP - HypertensionSigns & Symptoms of Hypertension

If I have to look for signs of high BP, these symptoms should raise suspicion

  1. Headache
  2. Feeling of tiredness.
  3. Difficulty breathing
  4. Heaviness in the eyes / blurred vision.
  5. Irritability
  6. Severe cases: Heart attack or haemorrhagic stroke

What Causes High BP?

High BP is common in adults over 50 but is increasingly being diagnosed in younger people due to poor lifestyle choices, such as:

  • Lack of sleep—Irregular sleep cycles disrupt the circadian rhythm.
  • High salt intake—Excess salt from processed foods, snacks, pickles, and sauces.
  • Smoking—Nicotine constricts blood vessels, increasing BP.
  • Obesity—Being overweight adds strain to the heart.
  • Lack of exercise—Sedentary lifestyle leads to poor heart health.
  • Stress—From chaotic city traffic, financial strain, and work pressure.
  • Other Causes: BP can also rise due to secondary conditions like thyroid disorders and narrowing of arteries supplying the kidneys (Renal Artery Stenosis).

Why is it Important to Maintain Normal BP?

Persistently high BP damages the internal lining of blood vessels, gradually affecting the brain, kidneys, and eyes. This can lead to serious complications such as:

  • Stroke (brain damage due to reduced blood flow)
  • Kidney failure
  • Hypertensive retinopathy (damage to the eyes)

All of these complications can be prevented by keeping BP within the normal range.

Managing High BP Naturally

Since lifestyle choices are the single most important factor in controlling BP, here’s how you can manage hypertension without medication:

  • Sleep Better:
    • Aim to sleep by 11 PM and wake up by 6-7 AM to regulate your circadian rhythm.
    • Avoid using screens before bedtime to improve sleep quality.
  • Diet Adjustments:
    • Reduce salty foods such as crisps, salted nuts, pickles, and processed sauces.
    • Eat more potassium-rich foods like bananas, spinach, and lentils.
  • Exercise Regularly:
    • Engage in 45 minutes of brisk walking, 30 minutes of swimming or cycling, or 30 minutes of aerobics at least 5 days a week.
    • Strength training also helps improve circulation and heart health.
  • Manage Your Weight: 
    • If overweight, aim to lose 1-2 kg per month until you reach a healthy BMI (Body Mass Index) of 25.
  • Reduce Stress: 
    • Practise deep breathing or meditation daily.
    • Set realistic personal and professional goals to avoid unnecessary stress.
  • Stay Socially Connected:
    • Engage in social activities and maintain a healthy support system. A positive social life can improve mental health and reduce stress-induced BP spikes.

When to Consider Medication?

If lifestyle modifications do not lower BP within 6 months, it’s time to consult a doctor to explore medical options.

Additionally, if hypertension is caused by an underlying condition (such as thyroid disease or renal artery stenosis), treating the root cause can help normalise BP.

Even the word HyperTENSION (high BP) has ‘TENSION’ in it! Managing stress and adopting healthier lifestyle choices can significantly improve your heart health.

Have you successfully managed your BP through lifestyle changes? Share your experiences in the comments below!

#BeTheForce

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Interesting facts about Salt you should know

SaltWe all know that salt is an essential ingredient in our food. It’s hard to imagine a meal without it! But what exactly is salt, and why is it so important? While most of us are familiar with table salt, there are some fascinating facts about salt that you might not know. Let’s dive into the world of salt and uncover its role in our lives.

What is Salt?

Salt is made from sodium, a naturally occurring mineral, and is a major ingredient used worldwide. Most of the sodium we consume is in the form of sodium chloride, commonly known as table salt. But salt is more than just a seasoning—it plays a vital role in our health and daily lives.

Interesting facts about Salt

  1. Widely used Additive
    • Salt is one of the first food additives and seasonings used by humans. Today, it’s one of the most widely used additives, second only to sugar in the amount added to food.
  2. Too much salt is harmful
    • While salt is necessary for human life, over consumption can lead to health issues like high blood pressure, hypertension, and heart disease. On the other hand, consuming too little salt can cause hypotension.
    • High blood pressure is a major risk factor for heart disease, stroke, and kidney disease. However, sodium intake alone isn’t the sole cause—factors like family history, weight, race, physical fitness, and smoking also play a role.
  3. How Much Salt Should You Consume?
    • Under normal conditions, a person needs about 2500 milligrams of sodium daily, which is roughly half a teaspoon of salt.
  4. Replenishing Salt
    • During conditions like excessive sweating (from workouts, sports, or trekking), diarrhea, or vomiting, sodium is lost, and the body’s need for it increases. This increased need can usually be met through diet, as the average diet already contains more sodium than required.

Sources of Sodium

  1. Table salt and seasoning:
    • Sodium is often added to foods during preparation in the form of table salt, monosodium glutamate (MSG), sea salt, black salt, or rock salt. One level teaspoon of salt contains about 2000 milligrams of sodium.
  2. Processed foods:
    • Salt and sodium-containing additives are commonly found in processed foods like chips, salted nuts, pickles, sauces, and ketchup. These additives also help preserve food.
  3. Natural sources:
    • All animal-based foods naturally contain sodium. Most fresh fruits and vegetables also have small amounts of sodium.
  4. Medicines:
    • Some over-the-counter drugs and medications contain sodium, so it’s important to check labels if you’re monitoring your sodium intake.

The Role of Salt in Health

Experts believe that while cutting down on salt may not prevent high blood pressure, it can help lower blood pressure for people who are “salt-sensitive.” A low-salt diet, combined with weight loss, medication, or other lifestyle changes, can effectively control high blood pressure.

Salt is a tasty and essential ingredient in our daily cooking, but moderation is key. Use it wisely to stay healthy. For instance, switching to rock salt can help keep blood pressure in check.

We hope this article equips you with valuable insights into the role of salt in your life. If you found this information helpful, we’d love to hear your thoughts in the comments below.

#BeTheForce

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Sitting Too Much? Here’s How It’s Shortening Your Life

How sitting for long hours at work can shorten your life

We spend more time sitting than sleeping. The average office worker sits for 9–10 hours a day, far more than the recommended 7–8 hours of sleep. But did you know that prolonged sitting is linked to obesity, heart disease, diabetes, and even early death?

You may have heard the phrase “Sitting is the new smoking”, and for good reason. Research suggests that excessive sitting can be as dangerous as smoking, increasing your risk of serious health issues even if you exercise regularly. With the modern workplace being largely desk-based, it’s crucial to understand how excessive sitting affects your body and what you can do to counteract it.

How Sitting For Long Hours Can Affect Your Health

  • Poor Blood Circulation – Sitting for long periods slows down blood flow, increasing the risk of blood clots and varicose veins.
  • Increased Risk of Diabetes & Heart Disease – Studies show that prolonged sitting doubles the risk of diabetes and raises the likelihood of heart disease.
  • Eye Strain & Digital Fatigue – Constantly staring at screens causes dry eyes, blurred vision, and headaches.
  • Back, Neck & Joint Pain – Poor posture and lack of movement contribute to chronic pain in the back, neck, and joints.
  • Weakened Heart & Lung Function – Sitting too long reduces cardiovascular efficiency, making the heart and lungs work harder.
  • Digestive Problems – Poor posture can slow digestion, leading to bloating, acid reflux, and constipation.
  • Mental Fatigue & Mood Changes – Reduced movement can affect mental health, leading to increased stress, anxiety, and fatigue.

How Can You Stay Active At Your Workplace? 

While it may not be possible to completely avoid sitting, you can incorporate small changes into your routine to minimise its negative effects.

  • Take Small & Frequent Breaks – Stand up and stretch every 30–45 minutes to improve circulation and prevent stiffness.
  • Use the Stairs Instead of the Lift – A quick way to get your heart rate up and strengthen leg muscles.
  • Take a Walk After Lunch – Even a 5–10 minute walk after eating helps digestion and boosts energy.
  • Blink & Rinse Your Eyes Regularly – Combat screen fatigue by following the 20-20-20 rule (look away from the screen every 20 minutes, for 20 seconds, at something 20 feet away).
  • Try Simple Desk Exercises – Stretch your neck, shoulders, and legs while sitting to relieve tension.
  • Adjust Your Chair for Better Posture – Keep your back straight, feet flat on the floor, and screen at eye level to avoid slouching.
  • Consider a Standing Desk or Active Workstation – Alternate between sitting and standing to reduce strain on your body.
  • Move While You Work – Take calls while standing or walking, or use a stability ball instead of a chair for better core engagement.

Try to avoid it by taking short breaks and being active! If you experience any pain, here’s what you can do to avoid any further injuries.

Sitting for long hours is unavoidable for many, but small lifestyle adjustments can make a significant difference. By being more aware of your sitting habits and incorporating movement into your daily routine, you can protect your health and improve your overall well-being.

💡 Takeaway: Stand more, move more, and prioritise an active lifestyle to reduce the risks associated with prolonged sitting.

💬 What’s your favourite way to stay active at work? Share your tips in the comments!

#BeTheForce

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