Tips for Staying Cool!

Make a “cold compress.” Fill a cotton sock with uncooked rice, tie the sock and freeze it . Then slide it between the sheets at bedtime. Rice retains cold for a long period because it’s dense and starchy.
Drink water. To replace the moisture that you lose as you perspire, be sure to drink. As you lose water to dehydration, your body temperature rises, so replacing fluids is essential to keeping cool. Avoid beverages that contain alcohol, caffeine, or lots of sugar, which are dehydrating. Also opt for hydrating foods. Try a smoothie for lunch, and add more fruits and vegetables to all your meals. Watermelon has a particularly high water content!

Go Bananas!

Bananas. Containing three natural sugars – sucrose, fructose and glucose combined with fiber, a banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.

But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet. Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana.

This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke. Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature. Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal. Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in “The New England Journal of Medicine, “eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.

It is also rich in potassium and is one of the best value foods around. So maybe its time to change that well-known phrase so that we say, “A banana a day keeps the doctor away!”

Six Ways Garlic Can Improve Your Health

Garlic is a triple-whammy: it’s antibacterial, antiviral and anti-fungal. Garlic is one food that you should be eating every day.

It is important to note that the garlic must be fresh to give you optimal health benefits. The active ingredient is destroyed within one hour of smashing the garlic, so garlic pills are virtually worthless and should not be used. When you use the garlic, compress it with a spoon prior to swallowing it, or put it through your juicer to add to your vegetable juice. Just be careful not to put too much in as it can cause some unpleasant surprises. A single medium size clove or two is usually sufficient.
Prevent Cancer

Researchers have found that allicin, a chemical found in garlic that gives it its flavor, could be used to fight cancer. It appears that the natural chemical reaction that forms allicin, which occurs when the garlic is eaten or smashed, may penetrate and kill tumor cells.

Reduce Risk of Heart Disease
Several studies suggest that garlic has many beneficial effects on the heart. Garlic may:

  1. Lower total cholesterol
  2. Lower LDL (“bad”) cholesterol
  3. Lower blood pressure
  4. Help keep blood thin, reducing the risk of blood clots and stroke
  5. Lower elevated serum levels of homocysteine, according to preliminary studies
  6. Fight Parasites and Viral Infections

Garlic works like a broad-spectrum antibiotic against bacteria, virus, and protozoa in the body. And unlike with antibiotics, no resistance can be built up so it is an absolutely safe product to use.

Antioxidant Effect
Garlic can have a powerful antioxidant effect in the body, which means it helps to protect against damaging free radicals.

Reduce Fungal Infections
Garlic’s anti-fungal properties are excellent for reducing fungal infections, such as yeast infections.

Avoid Insect Bites
People who eat garlic tend to get fewer bites from insects like ticks, according to research. It also likely applies to mosquitoes as well.

One problem with garlic, of course, is the smell, but generally a few cloves a day are tolerated by most people. If you develop a socially offensive odor then all you need to do is slightly decrease the amount of garlic you’re consuming until there is no odor present. Garlic is an herb, however, so if you do not like it or it makes you feel sick, this is your body’s way of telling you that you should avoid it

How To Prevent Mosquito Bites – Naturally!

  • Use citronella products such as soaps, oils, candles, and incense.
  • Supplement your diet daily with 100 milligrams of vitamin B-1.
  • Don’t eat bananas – the way your body processes the oil attracts mosquitoes.
  • Plant marigolds! Their odor repels insects!
  • Mosquitoes are not only a nuisance – their bites can cause serious complications including the transmission of diseases such as malaria, yellow fever, encephalitis, and the West Nile virus (WN) to humans and animals. While there are many ways to deter mosquitoes from biting you, some are more toxic than others. More and more people are turning to safe and natural alternatives for most things in their lives. We feel that offering natural alternatives for these annoying spring and summer occurrences would further enhance everyone living within our community.

How to Get Back into Exercising!!

So you’ve decided to start exercising. Congratulations! Do you feel excited? Or intimidated? Brave? Or Frightened? Focused? Or overwhelmed? Or all of the above? If you’re experiencing any of these negative emotions, don’t worry! These feeling are normal-especially if you’re out of shape and haven’t exercised in awhile. Since exercise has been shown to help Improve or maintain both physical and emotional health, whatever is motivating you to start an exercise program-it’s great that you’re ready to begin!

Start with a visit to your health care provider! Make certain the exercise plan you have in mind is right for you. Because everyone’s needs are different, there is no one exercise plan that will suit all people. Wanting to look good in a bathing suit is a different goal than wanting to be able to walk up a flight of stairs without becoming breathless.

Here are some specific tips to help you get started when you are seriously out of condition.

PURSUE ACTIVITIES THAT YOU ENJOY!
Do you like to dance? Walk? Play tennis? Garden? Bicycle? If you choose activities that you find fun, you’re more likely to stay with them.

START SMALL
Setting realistic goals allows you to succeed quickly-and to enjoy the resulting feelings of accomplishment. If your goals are too broad or far-reaching, you may become frustrated. You also risk injury if you push yourself too hard or quickly.

GET AROUND
Focus on doing things-not only on formal exercise programs. Simply integrating physical activities into your everyday life is a great way to exercise. For Example:

Walk a flight of stairs, instead of taking the elevator.
Go outside and talk a walk at lunch, rather than eating at your desk.

Be active, instead of watching TV.

Get off the bus/subway one stop earlier, and walk.

Track your accomplishments. Remember that anything you do, over time, can become a habit-regardless of whether it’s good or bad for you. Monitor your goals to be certain you’re on the right path and achieving the changes you want.

Even if you’re more comfortable as a couch potato than an athlete, there’s good news:

Bringing activity into your life doesn’t mean that you’ve got to sweat or suffer. Small, realistic changes can have a big impact. All efforts add up-and don’t forget to give yourself a pat on the back when you succeed! The time to start is NOW!

Living Without Headaches

Do you ever have to stop what you’re doing because of another headache? Every day as many as two million Americans suffer from headaches that interfere with routine work and social activities. Headaches result in 250 million lost workdays each year.

Did you know that headaches occur more often than the common cold? Because they are so “common” many people just accept them as a “normal” part of life. Quite the contrary-if you have a headache it means that something is not normal! Pain is a signal that you have a problem that needs attention.

Many of you reading this article have probably experienced an annoying, chronic or debilitating head pain at one time or another. If you suffer from frequent headaches it is extremely frustrating when others dismiss them as “just stress”… as if it’s all in your mind, and provide no alternative causes. All factors which may be causing your headaches must be considered. Some of these include eyestrain, poor eating habits, lack of sleep, toxic fumes, poor posture, or spinal injury. Regardless of the cause, headaches are real, not imagined. There are nearly one hundred types of headaches, the two most common being migraine and tension.

Current research has shown that both migraine and tension headaches are often caused by a mis-alignment in one or more vertebrae in the neck. These mis-alignments can create a “pinching” effect on the nerves and blood vessels of that area, causing headaches and neck pain. By properly realigning the affected spinal segments, that pressure on the blood vessels and nerves may be removed, thus bringing relief from pain. Chiropractic adjustments provide a very efficient means for producing such relief. A Chiropractic examination will indicate whether your headaches may be treated with vertebral adjustments. A simple solution to a chronic problem may be yours.

Stages of Care

It is important to understand the stages of chiropractic care because they are unique relative to those of other health-care disciplines. Because chiropractic addresses core physiological and biomechanical aspects of the body, the process to correct problems without drugs or surgery can take some time. Some conditions can be treated in a few visits, while others may take longer.

The following is a brief summary of the three major phases of chiropractic care.

Relief Care

The majority of patients consult a chiropractor because they have an ache or pain. In the first phase of care, the main objective is to eliminate or reduce your discomfort and stabilize your condition in the shortest amount of time. During this phase, progress is usually rapid.

The number of times you visit a chiropractor during this phase of care varies and is dependent upon your specific condition. It’s hard to say how long it will be until you see relief- it could be as short as a week or up to a month. If you are not responding to chiropractic care during this phase, you may be referred to another health-care provider.

Rehabilitative Care

Once your condition has stabilized, you enter the second phase of care, where the objective is to correct any underlying injury or cause of discomfort, strengthen the muscles, and improve neuromusculoskeletal function. The frequency of office visits is reduced over a period of two to six weeks. Care may be supplemented by rehabilitation exercises, nutrition, and modification of daily habits.

It is important to remember that many of the conditions for which people seek care have developed over many years; therefore, correcting these problems is a true rehabilitative process. It helps to understand that it takes time to correct these conditions.

Once your discomfort has subsided, you may think all is well and choose to abandon your efforts. However, if you end your care before fully healing the muscles and soft tissues, you can invite a relapse. This is a mistake many people make, and it sets them up for recurring health issues.

It’s hard to believe that, after all the time, effort, energy, and money put into correcting a problem, a patient would choose to forgo this relatively easy phase of care! As much as we’d love to see you in our office, we’d much rather assist you in maintaining your health rather than relieving your pain.

Wellness Care

You then “graduate” to the wellness phase, which is designed to maintain your improved health, encourage normal spinal function, prevent the return of the original condition, and catch small problems before they become serious. A personal wellness care program will be designed specifically for you where we teach you how to incorporate good nutrition and exercise habits into your everyday life, thereby promoting vitality, endurance, and the ability to enjoy life at its fullest.

A good way to look at chiropractic is to relate it to dentistry. We all know it takes a long time to develop tooth decay, but with regular maintenance and check-ups, the plaque doesn’t have a chance. Similarly, it often takes a long time to develop a spinal misalignment. But with regular maintenance, the bones will not have a chance to get out of line.

Few things as complicated as your body can be “fixed” and then ignored. Think of your car, your teeth, or your relationships. They take time and effort to maintain, but you know it’s worth it in the long run. That’s why we recommend a regular schedule of chiropractic check-ups.

You can then congratulate yourself on achieving your ultimate goal: optimal health!

Tips for Healthy Flying

Tips for Heathy Flying

  1. Do not sit for more than one hour at a time.
  2. Use an airplane pillow as a lumbar support pillow.
  3. For low back conditions-request an aisle seat.
  4. To take stress off of your low back use your carry-on as a footrest. After take-off, place your carry-on under the seat in front of you. Place one foot at a time on the bag for 20-30 minutes which will alleviate low back stress.
  5. Be aware of your neck being in a forward flexed position while reading. Consider using a cervical travel pillow.
  6. Hydrate often! (Water, Water, Water)

Chiropractic Effectiveness

Chiropractic is now firmly established as a primary health-care profession where, according to the American Chiropractic Association, approximately 7 to 16 percent of people in the United Stated seek treatment each year. Our profession has earned recognition for its remarkable effectiveness and its focus on natural, drug-free, non-invasive methods of treatment. This section summarizes the effectiveness of chiropractic for some of the conditions we treat.

General Lower-Back Pain

Approximately 25% of our patients come to us with a chief complaint of low-back/pelvic pain or discomfort. This pain can be brought on by an accident, overuse, repetitive stress, emotional stress, or just everyday living.

Several studies have been conducted to determine the efficacy of spinal manipulation as a treatment for lower-back pain in general. One of these involved three chiropractic colleges in California, where researchers reported that “the trend for spinal manipulation to produce better results than any form of treatment to which it was compared was consistent and strong.” For 86% of the outcomes, spinal manipulation was more effective than any other treatment rendered for lower-back pain.

Additional studies conducted both in and out of the United States yielded similar results, where patients reportedly recovered at a more rapid rate, had fewer relapses, and gained a new sense of confidence in their movement. Still more investigations have been conducted on the effectiveness of chiropractic treatment for two sub-categories of lower-back pain: acute and chronic.

Acute Lower-Back Pain

A report published in 1994 by the Agency for Health Care Policy and Research on acute low-back pain concluded that spinal adjustment is one of the most effective treatments for this condition. In another study published in 1994 by the University of Pittsburgh Medical Center and the Jefferson County (Missouri) Rehabilitation Center, it was concluded that greater and more rapid improvement occurred when treated using exercises and spinal adjustment for acute low-back pain.

A third study conducted by the Los Angeles College of Chiropractic and the University of Vermont was published in 1992. These researchers reported that spinal adjustment, when compared to other methods of treatment for acute lower-back pain (massage, corset, and TMS), proved to be a “superior,” more effective treatment after three weeks of care.

Chronic Lower-Back Pain

In 1997, the Dutch Health Insurance Board funded an investigation that summarized the results of 48 separate studies on the effectiveness of chiropractic treatment for chronic lower-back pain. The investigation determined that spinal adjustment is more effective than treatments suggested by general practitioners (bed rest, analgesics, and massage).

Two similar studies conducted in Canada in 1985 (University Hospital in Saskatoon) and 1991 (University of Calgary), plus a third study conducted in Poland in 1986 (Silesian Medical School), produced results similar to the Dutch investigation.

Neck Pain

Approximately 19% of our patients come to us with complaints of neck pain or discomfort. This pain can be caused by a variety of factors, such as an accident, injury, overuse, etc. The most common neck condition we address is whiplash.

The efficacy of chiropractic for neck pain has been well documented in numerous studies conducted in the United States, Canada, Wales, and the Netherlands. In a joint U.S./Canadian study published in 1996, researchers from UCLA, the West LA Veterans Affairs Medical Center, and two chiropractic colleges found that for some patients with sub-acute or chronic neck pain, spinal adjustment proved to be a more effective treatment than mobilization or physical therapy.

In a study conducted by the Canadian Memorial Chiropractic College in Toronto in 1997, researchers found spinal adjustments to improve neck mobility and decrease neck pain. An additional Canadian investigation published in 1997 by the University of Calgary found spinal adjustments to improve neck mobility and decrease neck pain in patients having back and/or neck complaints.

General practitioners in private practice at the Welsh National School of Medicine conducted a study of the efficacy of spinal adjustment in alleviating neck and shoulder pain. The results, published in 1983, indicated that pain and discomfort improved significantly after adjustment, as well as range of motion and flexibility of the affected areas.

A 1992 Netherlands study conducted by doctors of medicine and other professionals investigated different methods of treatment for patients with chronic back and neck pain. After 12 weeks of care, manual therapy (which consisted of adjustment and mobilization of the spine) had showed a “faster and larger improvement in physical functioning” relative to the other types of treatment such as massage, exercises, and physical therapy.

Head Pain

Headaches, both tension and migraine, are the chief complaint for approximately 13% of our patients. Before you reach for your pain-reliever of choice the next time a headache or migraine sneaks up on you, consider the following information on the efficacy of chiropractic care for head pain.

In a 1995 study conducted in Minnesota, the effectiveness of spinal adjustment relative to the administration of an antidepressant drug (amitriptyline) for patients with chronic tension-type headaches was investigated. The researchers included doctors of chiropractic, a doctor of medicine, and another professionals from Northwestern College of Chiropractic and the Pain Assessment and Rehabilitation Center, Ltd. They determined that, after four weeks of treatment, patients receiving spinal adjustment therapy experienced a continued lack of symptoms, whereas patients taking the medication returned to original, baseline conditions.

Another study, published in 1997 by doctors of medicine and doctors of chiropractic at the University of Odense and the Nordic Institute of Chiropractic and Clinical Biomechanics in Denmark, compared spinal adjustment and soft tissue therapy for the treatment of benign, chronic headaches. They found that both methods of therapy allowed for significant improvement, and there were no side effects or signs of worsening associated with either method.

Carpal Tunnel Syndrome (CTS)

With a large percentage of the population using keyboards either at work or at home, CTS is becoming increasingly common. CTS is a condition where there is a disturbance of nerve function in the wrist. Because it is a neurological issue, we are treating more and more patients of all ages suffering from this malady.

One study, published in 1998 and conducted by researchers from the Northwestern College of Chiropractic in Minnesota, compared chiropractic treatment of CTS to conservative medical treatment. The chiropractic treatment included manipulation, ultrasound treatment, and wrist supports, while the medical group received an anti-inflammatory drug (ibuprofen) and wore wrist supports. They found that both methods of treatment proved to be equally effective and recommended that patients with CTS who are sensitive to medical side effects pursue chiropractic for treatment.

Fibromyalgia

Fibromyalgia is a syndrome characterized by chronic pain in the muscles and soft tissues surrounding joints, fatigue, and tenderness at specific sites in the body. While the cause is unknown, an estimated 3 million people are affected in the United States. Because we offer a conservative, hands-on approach to health care, some patients suffering from fibromyalgia are supplementing their medical care with chiropractic care.

In 1997, a study was conducted by three Canadian chiropractors on the effectiveness of chiropractic care for patients with fibromyalgia. They reported significant improvement in flexibility and reduction of pain levels and recommended that this type of treatment be included along with medical treatments for this condition.

Infantile Colic

Colic is a condition that occurs in early infancy and is characterized by episodes of loud crying, apparent abdominal pain, and irritability. Unfortunately, it is a common condition that affects approximately 10% of babies in the United States and lasts from about 2-3 weeks of age until 3-4 months. While the causes of colic are not always known or understood, parents of children exhibiting symptoms of colic are seeking help from chiropractors because of its effectiveness in reducing the severity of the symptoms.

One study that documents the efficacy of chiropractic for treating infantile colic was conducted in 1989 by a doctor of medicine and doctors of chiropractic at the Anglo-European College of Chiropractic in Great Britain. Researchers reported that 94% of infants with colic appeared to be helped by spinal manipulation within 14 days of the start of treatment. The babies tended to have both fewer episodes of crying and shorter crying spells.

Another study, this one conducted in 1999 in Denmark, investigated two infant groups: one that was treated with spinal manipulation, and another that was treated with an over-the-counter antacid medication (dimethicone). After two weeks, the group treated with spinal manipulation exhibited a 67% drop in daily hours of crying, while the dimethicone group experienced a 38% drop.

Just a sampling

In summary, the above-referenced studies indicate chiropractic is effective for head, neck, and back pain, as well as carpal tunnel syndrome, fibromyalgia, and infantile colic. It is important to note that the conditions discussed in this section are not the only conditions we treat- this has simply been a sampling of studies that have been conducted to determine the efficacy of chiropractic. Our scope of practice extends well beyond the above maladies, and we will help you determine if chiropractic care will be an effective means of treating your particular condition. Chiropractic care will be an effective means of treating your particular condition.

Is Your Office Ergonomic?

The Amazing Difference 10 Simple No-Cost Steps Can Make A Big Difference

  1. Evaluate how the computer will be used. If the computer is your own, you can customize your workstation to fit your size and shape alone. If the computer will be shared, the workstation will need to be adjustable — with customizable chairs, for instance — to fit a wide variety of people.
  2. Also, think about how long the computer will be used for at one time. If the computer will only be used to check e-mail for 10 minutes a day, then ergonomics may not be a critical issue for you. If, however, the computer will be used for more than one hour per day, it’s recommended that you create an ergonomic arrangement. For those who use a computer for four hours or more each day, an ergonomic arrangement is critical.
  3. What kind of computer will be used? Most ergonomic guidelines assume that a desktop computer, in which the screen and keyboard are separate, will be used. This makes the station easier to customize to fit different heights, etc. Laptop computers are more difficult to work with, primarily because when the screen is at the right height the keyboard may not be, and vice versa. For this reason, those who use laptop computers for lengthy periods of time should consider purchasing an external keyboard or monitor.
  4. What furniture will you use? It’s important to work on a stable surface with adequate room to write (if necessary). Your work surface should allow you to use the keyboard and mouse with your arms in a relaxed, neutral position, so a height-adjustable system may be necessary.
  5. Don’t overlook the chair. Contrary to common belief, the ideal seated posture is a reclined 100 to 110 degrees — not the 90-degree posture you may have been taught to use in grade school. This reclined posture causes decreases in pressure in the lumbar spine and postural muscle activity, making it a more comfortable, sustainable way to sit while working.
  6. What kind of work will you be doing? If your computer will be used primarily for typing, the arrangement of the keyboard/mouse is most important. If you’ll be surfing the Net or playing games, the mouse position will take priority.
  7. Make sure you can see the screen and documents. The computer monitor should be directly in front of you (not angled as many people like to have it) and centered on the user so you don’t have to twist your body or neck. Things to take into consideration include the height of the monitor, viewing distance, screen quality and even having an eye checkup if you suspect glasses may help you see the screen. Paper documents should be placed close to the monitor and at a similar angle to it.
  8. Good posture is the best way to avoid computer-related injury. A ergonomically correct workstation will help you to have good posture automatically, which includes keeping the wrists as flat as possible when typing, keeping the upper arm and elbow close to the body when using the mouse, sitting back in your chair, placing the feet flat on the floor or on a footrest, keeping the head and neck as straight as possible.
  9. Keep things you’ll need close at hand. Think about those things you use frequently — the phone, the keyboard, the mouse, papers or a calculator — and keep them within comfortable reach.
  10. Notice where the computer will be used. It’s not only the computer station itself that’s important. The environment you’re in also plays a major role in your comfort. Things to think about include lighting, ventilation and noise.
  11. Take plenty of brief rest breaks. Ergonomists agree that frequent, short breaks are essential to your health while working at a computer. They recommend eye breaks (looking away from the screen every 15 minutes), two-minute or less micro-breaks (stand, stretch or make a phone call every so often), rest breaks (walking or moving around every 30 to 60 minutes) and exercise breaks (stretching and gentle exercises to relieve muscle fatigue every one to two hours).

The guidelines also include plenty of tips for finding useful “ergonomic gizmos” and software that can enhance your workstation, and tell you how to avoid those that could actually make things worse. Since arranging your workstation in an ergonomic way is unique to each person, you may want to seek professional advice if your arrangement doesn’t feel right to you.