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Do You Work From Home? You Could Be At Risk For A Deadly Condition, Unless…




Maybe Covid sent you home to work? Or, maybe you were home-based long before Covid was here?

Either way, if your home-based job involves a lot of time spent sitting (sedentary), your health may be at risk if you don’t find ways to close those exercise rings, get in your steps, or well…just get moving!

When working from home, sometimes we just don’t realize how little we’re moving our bodies or how detrimental that lack of movement can be to our health.  

One detriment? 

Sitting at a desk or computer all day, every day, for weeks (and months, and years) on end can increase your risk of developing varicose veins or deep vein thrombosis in your legs. 

And, in the case of these conditions, blood clots that form can travel to your lungs, where you could lose your life due to a pulmonary embolism. 

So, how can you avoid this? 

Let’s find out…

The Problem

If your at-home job keeps you strapped to a desk or computer or just keeps you immobile for most of the day, this means that you are greatly lacking in opportunities for physical activity. 

When you go long periods of time without moving your body, especially if you don’t incorporate some type of exercise throughout the day, your blood circulation suffers. 

After lengthy periods of time spent sitting, your circulation slows and blood cells can clump together, forming a clot. 

This can happen in the lower legs deep within a vein, referred to as deep vein thrombosis. Or, it can happen in a vein much closer to the skin, known as superficial thrombophlebitis. 

Especially in the case of deep vein thrombosis, the danger arises when a clot breaks free from that clump of cells and migrates to the lungs, causing a pulmonary embolism.

Superficial thrombophlebitis typically isn’t life-threatening, but it can still cause pain or discomfort. 

And, another condition that can occur when you spend long periods of time sitting down is varicose veins. 

While many think these veins are merely cosmetic, this simply isn’t true. 

Varicose veins are generally close to the skin, and they appear as swollen and bumpy or bulging veins of the legs and feet. 

While varicose veins can form from prolonged periods of time spent sitting, once you have varicose veins, leading a sedentary lifestyle is even more dangerous, as tiny clots known as thrombophlebitis are likely to develop which can also travel to your lungs, becoming deadly. 

So, how do you know if you are developing varicose veins, superficial thrombophlebitis, or deep vein thrombosis?

The Symptoms

If you spend a great deal of time sitting down throughout the day, without many opportunities to stretch, go for a walk, or even exercise, you should regularly examine yourself for signs of vein damage. 

Here’s what you can look out for: 

Varicose Veins

Varicose veins are actually pretty common, affecting 1 in 3 adults. 

This condition is generally visible, resulting in swollen or discolored blood vessels visible through the skin, caused by increased blood pressure in the veins. 

And, while these can often be asymptomatic, varicose veins can also cause an achy or heavy feeling in your legs. 

You may also experience pain that gets worse when you’re sitting (or standing) for long periods of time. 

In the lower leg, one may experience muscle cramps, swelling, or a burning/throbbing feeling. 

And, some people report these veins feeling itchy at times. 

How can these be deadly? 

If the affected vein happens to be deeper under the skin, this increases the potential for a blood clot to break off from the mini clots that occur in varicose veins and travel to your lungs, becoming fatal.

Superficial Thrombophlebitis

In cases where a blood clot develops just beneath the surface of the skin, redness and inflammation along the line(s) of the vein may occur. 

This affects more females than males, and while it generally occurs in the legs, it has been known to occur in the arms and neck as well. 

With superficial thrombophlebitis, you may also feel pain in the affected limb and warmth around the skin or tissue near the vein. 

With added pressure, the pain or tenderness generally will worsen. 

Other symptoms include a hardening of the vein or even darkening of the skin above or near the vein. 

While this condition usually isn’t fatal, it is important to note your symptoms, and if they worsen or you develop new symptoms, contact your doctor. 

Deep Vein Thrombosis

In most cases, deep vein thrombosis (DVT) occurs in the calves, but it can happen anywhere in the legs. 

Generally, the first noticeable symptom is pain or swelling in the leg, ankle, or foot. 

But, you may also experience warmth in the skin near the affected area or even discoloration. 

As the danger factor increases when clots form in veins deeper within the leg, if you experience any of these symptoms or suspect you may have DVT, call your doctor immediately. 

Tips To Avoid Varicose Veins, Superficial Thrombophlebitis, And Deep Vein Thrombosis

If you work from home, spending most of your day sitting, you may be concerned upon reading the above information.

Thankfully there are some tips to keep your body healthy and safe while working at home, avoiding blood clots! 

To keep your veins healthy, and potentially avoid other pains often incurred through a sedentary lifestyle, try the following: 

1- Headset

If you’re able to, take phone calls on a headset. This will give you the freedom to get up and move around your home while on a call, improving circulation and avoiding blood restriction. 

2- Compression

Wear compression socks throughout the day to help improve leg circulation. (A strength of 20-30 mmHg is recommended.) 

The calculated pressure placed on the veins in your legs and feet with compression socks actually works to increase blood flow, lowering your risk of DVT. 

3- Alarms

When you’re stuck in the zone, hard at work, you may find that time flies and before you know it, it’s been hours since you’ve even stood up, let alone walked around the room. 

Set an alarm on your watch, phone, or timer to remind you to get up periodically throughout the day and move. 

Moving around the room at least once an hour is recommended. 

4- Calf Exercises

While you’re at your desk, plan to pump your calves by placing your feet on the floor, then lift your heels up while keeping your toes planted on the floor. 

Repeat this to ‘pump’ your calves and increase the blood flow throughout the area. 

5- After Work Sweat Session

After a long day of sitting at a desk or in front of a computer, be sure to get in some exercise. 

From stretching to a brisk walk, from a bike ride to a gym session, do something to increase blood flow. 

6- Screen Height

Did you know that adjusting the height of your computer screen to an appropriate level can prevent blood clots? 

Yes! Keeping your computer screen at the right height can facilitate proper posture which alleviates pressure on the veins running through your spine and onto the rest of your body. 

The height of your computer screen should be set so that you can face it head-on. 

If you have to look up, down, or twist to one side to see your screen, keep adjusting. 

7- Use Your Chair Back

The backing on your chair can be a lifesaver! 

Like with screen height, you can use the back of your chair to facilitate proper, vein-saving, posture. 

Avoid hunching or even sitting up too straight, which will put unneeded, blood-restricting pressure on your spine. 

Instead, lean into the back of your chair to support the natural curve of your spine, evenly distributing weight in your chair and removing pressure from your feet and lower legs. 

8- Don’t Dangle

If your feet don’t naturally touch the floor when you’re sitting at your desk, do whatever you need to do to place them flat on the ground…even if that ground is made up of a stack of books. 

If your feet dangle, your blood circulation is essentially cut off at your thighs, leaving your lower legs lacking when it comes to blood flow. 

And, obviously, this is a recipe for blood clot disaster (especially DVT). 

9- Standing Too

We’ve been primarily speaking of the woes of sitting all day long. But, standing all day, especially in one place, can have damaging effects as well. 

When you’re on your feet for hours at a time, even at a standing desk, this puts a great deal of pressure on your feet, increasing your risk of varicose veins. 

What’s worse, you can also put pressure on your entire circulatory system when standing for prolonged periods of time, which can even negatively affect your arteries and thus the health of your heart. 

10- Hydration

If you’re sitting all day, be sure to stay hydrated. 

Hydration not only improves blood flow but, let’s just be blunt here, if you’re drinking plenty of water throughout the day, you’ll also ensure fact that you’ll be getting up and moving around to use the restroom. 

Win-win, right? 

11- Lower Alcohol Consumption

Alcohol can lead to dehydration. 

So, if you’re noticing that your night spent out with friends having a brew or your long hot bath in the evening accompanied by a glass or two of wine is leaving you less than hydrated the next day, remember the above tip about hydration. 

Either compensate for your greater need for some high-quality H2O to get your blood flowing, or skip the alcohol when you know you’ll be spending your day strapped to a desk chair. 

12- Ditch The Cigs

Smoking increases the risk of blood clots. So, if you’re working from home, sitting throughout most of your day, and lighting up on top of that, you are greatly increasing your risk of a deadly blood clot. 

13- Healthy Weight

If you are overweight, your risk of developing a blood clot increases. 

Then, as in the case of smoking, if you are leading a sedentary lifestyle on top of that, you’re simply increasing your risk of a deadly blood clot. 

14- Meds

Be wary of medicines that increase your risk of developing blood clots if your job keeps you immobile for long periods of time. 


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Exploring the Role of the Health Belief Model in Preventative Health Behaviors



Preventative health behaviors are essential for maintaining overall well-being and preventing the onset of various illnesses and diseases. One model that has been widely used to explain and promote these behaviors is the Health Belief Model (HBM). The HBM is a psychological model that was originally developed in the 1950s by social psychologists Hochbaum, Rosenstock, and Kegels. It aims to explain and predict health behaviors by taking into account individual beliefs and perceptions.

The HBM is based on the premise that individuals are more likely to take action to prevent or control a health issue if they believe that they are susceptible to the issue, that it is severe, that taking action will be beneficial, and that they are capable of taking the necessary steps. These four key elements are known as perceived susceptibility, perceived severity, perceived benefits, and perceived barriers, respectively.

Perceived susceptibility refers to an individual’s belief about their personal risk of developing a particular health issue. For example, someone who believes that they are at high risk of developing heart disease may be more likely to engage in preventative behaviors such as exercising regularly and eating a healthy diet.

Perceived severity is the individual’s belief about the seriousness of the health issue. If someone believes that the consequences of not taking action to prevent a particular health issue are severe, they may be more motivated to engage in preventative behaviors.

Perceived benefits refer to the individual’s belief that taking action to prevent or control the health issue will be effective in reducing the risk. If someone believes that exercising regularly and eating a healthy diet will help to lower their risk of developing heart disease, they may be more likely to engage in these behaviors.

Perceived barriers are the obstacles that may prevent an individual from taking action to prevent or control a health issue. These barriers may be financial, logistical, or psychological. For example, someone may be deterred from exercising regularly due to a lack of time or access to a gym.

The HBM has been applied to a wide range of preventative health behaviors, including cancer screenings, vaccinations, and healthy lifestyle choices. Research has shown that individuals who have higher levels of perceived susceptibility, severity, benefits, and lower levels of barriers are more likely to engage in preventative health behaviors.

Healthcare providers and public health professionals can use the HBM to design interventions and communication strategies that promote preventative health behaviors. By addressing and changing individuals’ beliefs and perceptions, these interventions can help to increase motivation and enable people to take action to protect their health.

In conclusion, the Health Belief Model is a valuable framework for understanding and promoting preventative health behaviors. By considering individuals’ beliefs and perceptions about their health, healthcare providers can design effective interventions that motivate and empower people to take control of their well-being. The HBM plays a crucial role in shaping public health strategies and encouraging individuals to adopt healthy lifestyles to prevent the onset of diseases and illnesses.

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How to Perform CPR Fast and Effectively




( – EVERYONE HAS SEEN THE tense moments in movies where someone collapses, and someone else dashes to the scene to begin cardiopulmonary resuscitation (CPR).

One crucial action, such as retrieving an automated external defibrillator (AED), can make the difference between life and death. This action is typically not given much emphasis.

Follow these life-saving steps immediately:

Step 1: Check the Scene

Check to see if the person is alright by tapping them and asking if there are any chemical spills or downed electrical lines.

Step 2: Check for Breathing

Proceed to the next step immediately if they are not breathing or are only sometimes gasping for air.

Step 3: Call 911 and Grab the AED

Tell anyone close to perform these actions so that you can start CPR. Gordon Tomaselli, M.D., a former president of the American Heart Association, advises skipping the AED and beginning compressions as soon as possible if you have to search for the device that shocks the heart back into rhythm.

Step 4: Start CPR

Use the AED first if it’s nearby: When an AED shock is administered within the first minute of a cardiac arrest, nine out of ten victims survive. Perform chest compressions until aid comes if an AED is not available.

Compressions can increase the chances of survival by two or three times if performed in the first few minutes after cardiac arrest.

How to Do Chest Compressions: Place the heel of one hand in the center of the chest, precisely at the nipple line, while kneeling next to the individual to perform chest compressions.

Put the other one on top of the initial one. Put your fingers together. Locked elbows, apply force quickly. Compress between 100 and 120 times per minute; this is the beat of “Stayin’ Alive.”

Each time, delve two inches deeper.

Step 5: Follow the AED’s Instructions

The AED’s audio instructions walk you through every stage of using it after you turn it on. All you have to do is listen and answer. The instructions will tell you how to position the electrode pads and whether you should click the button to shock someone.

They also recommend restarting CPR if a shock is ineffective.

Step 6: Continue CPR

Hands-only CPR is equally successful in the initial minutes following cardiac arrest in adults and teenagers as it is when combined with rescue breathing.

Continue until your breathing returns, assistance comes, or you cannot continue.

If you are faced with a situation where someone near you requires CPR, follow the step-by-step guide below to potentially save a life.

Copyright 2024.

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Your 4-Week Plan for Better Mental Wellness




( – Everything in your day to day and your life is impacted by your mental health. There are other options outside therapy, medication, and even meditation to maximize it.

You can do many little things to improve your mental health, remove obstacles in your path, and achieve your life goals.

Being happy with your mental health does not imply that you never experience terrible days. It means you can handle those days with more extraordinary fortitude and less effort.

And perhaps you can figure out how to prepare yourself for even fewer of them down the road.

This four-week strategy helps you do things differently, think outside the box, overcome obstacles, and feel joy and amazement. In essence, it improves your mental health.

Week 1: Take a Breather

Day 1: Pause for a Minute

Take a moment to ground yourself by noticing 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

Day 2: Focus on Your Breath

Practice 4-7-8 breathing: inhale for 4 seconds, hold for 7, and exhale for 8. Repeat a few times to relax.

Day 3: Let Your Mind Wander

Sit quietly without distractions, allowing your mind to relax and think positively, boosting creativity and mood.

Day 4: Embrace JOMO

Limit social media use and enjoy the joy of missing out (JOMO). Focus on what matters to you rather than online content.

Day 5: Get Some Rest

Prioritize sleep by setting a bedtime, keeping your room cool, and avoiding screens before bed.

Week 2: Ask a Question a Day

Day 1: What’s Going Well?

Focus on what’s working well to boost positivity and well-being.

Day 2: How Will This Decision Affect Me?

Consider the short-, medium-, and long-term consequences of your decisions to reduce anxiety.

Day 3: How Am I Feeling Right Now, Really?

Identify and understand your genuine emotions without labeling them as good or bad.

Day 4: What’s Possible Today?

Adapt to daily challenges by asking what’s achievable rather than striving for perfection.

Day 5: What Can I Let Go Of?

Identify and start letting go of negative self-talk or unhealthy relationships.

Week 3: Fuel Your Mood with Food

Day 1: Eat a Day’s Worth of Greens in One Meal

Incorporate two cups of leafy greens, such as spinach or kale, into your diet for mental and physical benefits.

Day 2: Sample the Rainbow

Eat various colorful fruits and vegetables to boost optimism and reduce stress.

Day 3: Dive Into Seafood

Include fatty fish like salmon for omega-3s and vitamin D, which support brain health.

Day 4: Shift Your Snacks

Choose nuts like almonds or walnuts to nourish your brain with essential nutrients.

Day 5: Add Friends

Share meals with friends to enhance mental wellness through social connections.

Week 4: Use These Mind Hacks

Day 1: Embrace Uncertainty

Accepting what you can’t control helps reduce stress and anxiety.

Day 2: Plan for Hurdles

Prepare for daily challenges to stay balanced and resilient.

Day 3: Change Your Language

Reframe negative emotions by noting them as feelings rather than defining yourself by them.

Day 4: Balance Your Negativity with Positivity

Counter negative thoughts with positive ones to improve mental well-being.

Day 5: Be Amazed

Experience awe through nature, art, or inspiring talks to boost creativity and mood.

Mental health impacts how we think, behave, and feel. It’s closely tied to physical health, and nearly everyone faces mental health challenges at some point.

This 30-day plan offers simple daily changes to help reduce stress and anxiety, enhancing mental well-being and resilience.

Copyright 2024.

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