About 61 percent of households with children have both parents working outside the home, according to the U.S. Bureau of Labor Statistics. At the same time, they also have to take on the heavy responsibility of taking care of their children. Sometimes both parents choose to stay at home with their children. But with so much effort, working parents also need to pay attention to their physical health. Here are some tips for staying healthy.
1. Eat a balanced diet
Three meals a day not only fill our stomachs, but also prevent diseases and maintain our health through diet.
Each meal is seven to eight minutes full, and intake of vegetables, fruits, grains, oils, meat, eggs and milk.
- Less oil: A high-fat diet will not only cause obesity, but also increase the risk of cardiovascular disease. Try to choose cooking methods with less oil such as boiled, stir-fried, steamed, and salad, and avoid too many fried foods.
- Less salt: Salt is present in many diets and is an indispensable condiment. But taking too much sodium increases the risk of high blood pressure, arteriosclerosis, heart disease and stroke. It can also make people look swollen. As you age, your metabolism decreases, and consuming too much salt increases health risks.
- Less sugar: Sugar also occupies an important position in our daily life. Too much intake will lead to obesity, poor skin, abnormal metabolism, and affect oral health.
2. Don’t eat before going to bed
Sleeping at night is the time when various organs of our body rest or repair, but there is not enough time to digest what we eat before going to bed at night, which is easy to increase the burden on the kidneys. So please don’t eat before going to bed.
3. Don’t look at your phone after turning off the lights
Using mobile phones at night can easily cause visual fatigue and eye disease due to the large contrast between the dark environment and the bright mobile phone. The main symptoms of visual fatigue are eye swelling, eye pain, photophobia, ghosting, dry eyes, decreased vision, myopia, increased intraocular pressure, and keratoconjunctivitis. It’s easy to induce glaucoma.
4. Get more exercise
Parents rarely take time to exercise after a day’s work or taking care of their children, but for people who sit in the office for a long time, this will not only affect the health of the spine, cause obesity, and even cause cardiovascular disease. Therefore, it is recommended that such parents get up and walk every hour, pour a glass of water or go to the bathroom, which will help soothe the muscles and bones. Even better, being able to walk into the gym or get off work out at home for half an hour after work each day will help you relax and relieve the fatigue of the day. You can use coupon sites like Joinhoney, CouponBirds, Slickdeals, etc. to get discounts on gym memberships and save as much money as possible when investing in this long-term project.
5. Adjust the desk and chair to a suitable height
If the nature of the work of parents is to face the computer and put the desktop directly on the desk, the height is low, and the neck will be sleepy and the cervical spine will hurt after a long time. And the quality of the chair is not good, the buttocks have a strong sense of pressure, and the blood flow is blocked after sitting for a long time. The back of the chair cannot properly support the waist, and the height of the chair is not suitable, which may also cause lumbar muscle strain for a long time. The correct height should be a chair height that allows your knees to be at 90 degrees, a table top just below your elbows, and the center of the monitor at eye level.
6. Pay attention to weather conditions and avoid getting sick
Sometimes the weather is cloudy and sunny. If coupled with the fatigue of working and bringing a baby, the body’s resistance is weak, and it is easy to get sick when the season changes or the temperature changes sharply, such as flu, allergies, rhinitis, headache, rheumatism, etc. Therefore, when the temperature changes, increase or decrease clothing in time to adapt to the surrounding temperature changes. In addition, we usually need to pay attention to add more water, vitamins, exercise, and improve body quality to resist disease.
7. Regular physical examination
For some office white-collar workers, sometimes the body will have related problems, such as chest tightness, shortness of breath, headache, cervical pain, arm pain. If the labor intensity is high, staying up late to work overtime, and eating irregularly, it is easy to cause heart problems, such as coronary heart disease, arterial embolism, and so on. This reminds us that we must have regular physical examinations, find hidden problems in time, prevent and treat them as soon as possible, and protect our health and happy life.
8. Drink less or try not to drink
Modern people often drink a little wine after getting off work or when they get together with friends. Long-term drinking will increase the risk of liver disease, pharyngeal cancer, esophageal cancer, pancreatitis, and high blood pressure. Long-term inappropriate consumption and abuse of alcohol can also have serious mental health effects, such as major depression, bipolar disorder, panic disorder, anxiety disorder, personality disorder, suicide, and brain damage. Therefore, it is recommended that you drink a small amount or try not to drink as much as possible.
Although, in order to support family expenses, it is very important to work actively and earn money, it is also very important to pay attention to your own health and to accompany your children. Children need to be taken care of by working parents when they are ill. The participation of family members in the performance of children’s school concerts is crucial. Birthdays need parents to celebrate together. These situations must not be out of balance at work, because family is very important.