Rajen's Easytips

ARE YOU HAVING STRESS-RELATED PROBLEMS IN YOUR JOB?

ARE YOU HAVING STRESS-RELATED PROBLEMS IN YOUR JOB?

It’s often difficult to differentiate the mix of personal, home and work health issues.
Someone may have a preexisting condition and they may also have issues in the workplace.
It’s often the combination of these that is ultimately what leads to them becoming ill.
Common stress-related ailments are: Panic attacks, psychological anxiety, physical tension, depression, insomnia and migraines.
Stress-related conditions can often come about after changes at work.
This could be, for example, the threat of redundancy, high performance expectations or even a workload that you struggle to manage.
As people get older, changes in technology and having to constantly learn new things can be challenging, leading to added stress.
Conditions such as insomnia, panic attacks, depression and anxiety can be the result of too much work stress.
The problem starts small, but gets worse.
Initially, stress causes people to be more irritable or just behave unusually, but further along, they can develop severe anxiety and become panicky about work situations, which can end with them being off work for long periods with depression.
Think about whether your responses are realistic.
A lot of stress comes from people’s perception of a situation, but these feelings may actually turn out to be unfounded.
Work on communication with line managers and colleagues - often, stress can come from misunderstandings.
Ask for a weekly one-to-one interaction with your line manager to talk through concerns.
After that, try and plan your workload with them.

LIVER DISEASE OF ALCOHOLICS

1. Alcohol is absorbed from the stomach and intestines into the bloodstream.
2. Since blood from the stomach and intestines first goes through the liver and then to other parts of the body, the highest concentration of alcohol is in the blood that’s flowing through the liver.
3. Liver cells contain enzymes which metabolise the alcohol by breaking them into water and carbon dioxide.
4. The liver cells can process only a certain amount of alcohol per hour.
5. Drinking excess alcohol, therefore, can lead to 3 types of alcohol-induced liver disease: fatty liver, hepatitis, and cirrhosis.

FATTY LIVER
1. In this condition, there is excessive accumulation of fat inside the liver cells.
2. It is a common alcohol-induced disorder, in which the liver gets enlarged.
3. This may cause upper abdominal discomfort on the right side.

ALCOHOLIC HEPATITIS
1. This is an acute inflammation of the liver, accompanied by the destruction of liver cells.
2. Symptoms may include pain, fever and jaundice.

CIRRHOSIS
1. This is a condition where the normal liver tissue is replaced by scar tissue or fibrosis.
2. The scar tissue affects the normal structure and re-growth of liver cells.
3. These cells become damaged and die as scar tissue gradually develops.
4. The liver gradually loses its ability to function well.
5. Symptoms may include jaundice, blood in vomits or in stool, fluid in tummy (ascites), blood clotting problems, confusion, coma and bleeding in the guts.

LIVER CANCER
1. Alcohol is a risk factor for liver cancer through cirrhosis.
2. About 5% of people with cirrhosis develop liver cancer.
3. The risk of liver cancer is even greater if a person is infected with the hepatitis B or C viruses.
4. One in five people with these viruses develop cirrhosis and liver cancer.
5. People with these infections should avoid alcohol, as even a small amount could damage their liver.
6. The disease can be diagnosed by physical examination, ultra-sonography and a liver-specific blood test.

TREATMENT
1. Abstinence from alcohol is the primary treatment.
2. The liver has a great regenerative power and is often able to repair early stage of liver damage.
3. However, once the liver becomes cirrhotic, it cannot be reversed.
4. Liver replacement is the only curative treatment.

DO YOU HAVE SEDENTARY WORK HEALTH PROBLEMS?

DO YOU HAVE SEDENTARY WORK HEALTH PROBLEMS?

Our working life can cause a whole host of conditions that have a huge impact on our health.
Our working life can not only cause health problems it can also exacerbate ones we already have.
It’s often difficult to differentiate the mix of personal, home and work health issues.
Someone may have a preexisting condition and they may also have issues in the workplace.
It’s often the combination of these that is ultimately what leads to them becoming ill.
Common ailments are: Lower back pain, joint injuries, arthritis, and arm pain.
Office workers often spend hours sitting still and carrying out repetitive tasks.
The human body isn't designed for this were supposed to be moving around.
Common causes of sickness absence include musculo-skeletal conditions such as lower back pain and work-relevant upper limb disorders, such as nonspecific arm pain.
Also, office knee is a growing problem, partly due to the rise of the internet and being stuck at a desk all day long.
A huge surge in the number of people with knee pain is due to the sedentary lifestyle we now lead.
It is also found in people with desk-based jobs, who have been working for 10-20 years in these roles.
Staring at the computer for hours rather than having an active job means we are burning 120-140 fewer calories a day than 50 years ago.
Rotate your tasks.
Alternate computer and telephone use or, even better, go and speak to someone in person.
Maintain good posture at your computer, and don’t slump and slouch.
Keep shoulders down, back straight and don’t lean your head forward.
And resist crossing your legs.
Make sure you get out of the office every day for some fresh air.
Take quick breaks at least every hour, even if it is just to run up and down the stairs.

HOW TO DEAL WITH YOUR ACTIVE WORK HEALTH PROBLEMS?

HOW TO DEAL WITH YOUR ACTIVE WORK HEALTH PROBLEMS?

We all know work can sometimes be a pain in the neck.
But what if your job caused you actual pain, illness or psychological distress?
Common ailments are: Lower back pain, joint injuries, arthritis, and arm pain.
If your job involves a regular amount of activity such as bending, lifting, stretching and pushing, the good news is this that gives you an excellent chance to take proper charge of your physical health.
An active job where you are moving around is the healthiest job you can have.
But after the age of 50, many employees with active jobs, such as cleaners and bin men, start to feel wear and tear.
Whatever your age, jobs that involve movement can sometimes contribute to musculo-skeletal disorders such as lower back pain, joint injuries, muscular aches and strains, and non-specific arm pain - a term used to describe pain in the fingers, wrists, forearms, neck and shoulders.
Rotate repetitive activities and remember to take your rest periods.
Also try taking regular micro-breaks.
Adopt neutral work postures whenever you can always stand upright, maintain the natural curves of your back, keep your arms close to your body and keep your feet hip-distance apart.
Avoid working in awkward or uncomfortable positions, e.g. working with arms away from your body or with your back bent and twisted.
Check your posture is good, with your spine, shoulder and hip joints in correct alignment.
Shock-absorbent shoes are a good idea if you are on your feet all day.

DO's AND DON'Ts FOR A HEALTHIER HEART

Do’s
1.Eat more of fruit, vegetables, high-fibre, and low-cholesterol food.
2. Try to eat a new healthy recipe each week.
3. When traveling, carry heart-healthy snacks to avoid fast foods.
4. Drink adequate water daily.
5. Exercise regularly and go for a brisk walk for 45 minutes to an hour, 3-4 times a week, to help increase your good cholesterol.
6. Take the stairs routinely.
7. Take the first available parking space and walk the extra distance to office or work.
8. Stop drinking alcohol, or limit it to a peg a day, twice a week.
9. Maintain a healthy body weight.
10. Control your blood glucose level.
11. If you are diabetic, get your lipid profile checked every 3 months.
12. Get a yearly checkup.
13. Sleep for 6-8 hours at a stretch.
14. Practice yoga to keep your lungs and heart healthy along with strengthening your back muscles.
15. Know the symptoms of a heart attack and get help right away.

Don’t’s
1. Don’t eat fried, junk, salty and oily food, and avoid red meat.
2. Don’t give diabetes a chance to increase your heart risk.
3. Don’t take stress for too long, by taking a ‘stress break’ of 15 minutes for relaxation, meditation or a walk.
4. Don’t feel depressed, with the help of a friend or relative.
5. Don’t start exercising without your doctor’s permission.
6. Don’t start late on good lifestyle practices such as walking, jogging, cycling or playing regularly with your children.
7. Quit smoking.
8. Don’t miss your regular appointments with the doctor.

TESTS FOR YOUR HEART
1. Checking your family history for causes of heart diseases.
2. Blood pressure levels (normal is 120 mmHg systolic / 80 mmHg diastolic)
3. Blood sugar level tests (fasting and post-meal).
4. Glucose tolerance test (GTT) and/ or a Glycosylated haemoglobin level test.
5. Lipid profile test (total cholesterol, HDL-good cholesterol, LDL-bad
cholesterol, HDL:cholesterol ratio, and triglycerides).
6. ECG, 2D echo and a stress test.
7. Angiography.

BASICS OF CANCER (PART 3 OF 3)

F. Food and lifestyle changes
1. Quit smoking as it has been clearly linked with higher risk of cancer.
2. Take an aspirin or baby aspirin every day.
3. Because of potential side effects, you should consult your doctor first.
4. Take a safe dose of folic acid (for example, 1 mg) every day.
5. Engage in physical activity every day. 6. Eat a variety of fruits and vegetables everyday.
7. Curcumin, a common spice derived from turmeric, is a powerful anti-inflammatory compound that inhibits genes involved in the growth and spread of cancer.
8. It also creates a gastrointestinal environment favourable to colon
health by reducing levels of natural secretions that contribute to colon cancer risk.
9. Garlic reduces carcinogenic potential of compounds such as nitrosamines and exerts anti-proliferative effects.
10. Aged garlic extract reduces the formation of pre-cancerous adenomas. 11. Key compounds in ginger limit the oxidative damage to cells caused by free radicals.
12. They also lower levels of cytokines that provoke an inflammatory response.
13. This dual action inhibits initiation of carcinogenesis and limits expansion of existing malignancies.
14. Red meat consumption should be avoided as it leads to a higher risk of colorectal cancer.
15. Green tea extract is known to have anti-cancer actions on growth, survival, angiogenesis and metastatic processes of cancer cells.
16. Heavy drinking increases your risk of colorectal cancer.
17. Exercise cuts the risk of colon cancer and polyps, and sedentary
living increases it.
18. Cardio work speeds up gut transit, the time taken for digested food to pass through the colon, and reduces the time carcinogens are around to mutate healthy cells.

G. Support Groups and Counseling
1. Many people feel anxious and depressed, some angry and resentful, while others feel helpless and defeated. 2. For most people with cancer, talking about their feelings and concerns with friends, family members and co-sufferers helps.
3. Support groups of people with cancer may be available through the medical center where you are receiving your treatment.
4. The Indian Cancer Society also has information about support groups all over India.

BASICS OF CANCER (PART 2 OF 3)

D. How much do you know about cancer?
1. More than half of all people diagnosed with cancer are cured.
2. In this century, scientists have come to understand what cancer is and how it grows.
3. Thanks to advances in diagnosis, prevention, and treatment, people who face a cancer diagnosis have great
reason to hope.
4. Some forms of the disease remain difficult to treat, but there are treatments available to improve quality of life in those cases.
5. There are warning signs, and illness comes gradually.
6. There are some symptoms that may indicate cancer, including change in a wart or mole; a sore that doesn't heal; persistent cough or hoarseness; change in bowel or bladder habits; chronic indigestion or difficulty swallowing;
unusual bleeding or discharge; unexplained loss of weight or appetite; persistent fatigue, low-grade fever, nausea, vomiting, headache, or bone pain; thickening or lumps in the tissue; and repeat infections.
7. Most cancers are not hereditary.
8. For many cancers, there is no known cause, but some of the most common cancers are linked to environmental factors like smoking, sun exposure, and
diet.
9. These environmental factors, combined with your age, heredity, and overall health seems to contribute to your cancer risk.
10. Cancer treatments are surgery, radiation, and chemotherapy.
11. Surgery and radiation are used to remove or destroy cancerous cells from localized areas, such as in the case of a cancerous breast lump.
12. Chemotherapy is used to destroy cancer cells that may have spread, or metastasized, throughout the body.
13. Hormone therapy may be used to slow the growth of certain types of cancer.
14. A well-balanced diet reduces side effects during treatment.
15. People with good nutrition seem to respond better to cancer treatment and ward off weight loss and malnutrition,
common problems for cancer patients.
16. In particular, patients who follow a vegetarian diet report feeling better.
17. However, no particular diet has been shown to slow or cure cancer.

E. Prevention
1. Your best prevention is to detect cancer and treat it early in its formation.
2. Quit smoking as it has been clearly linked with higher risk of cancer.
3. Take an aspirin or baby aspirin every day.
4. Because of potential side effects, you should consult your doctor first.
5. Take a safe dose of folic acid (for example, 1 mg) every day.
6. Engage in physical activity every day. 7. Eat a variety of fruits and vegetables every day.

BASICS OF CANCER (PART 1 OF 3)

A. What is cancer?
1. Cancer is the transformation of normal cells.
2. The transformed cells grow and multiply abnormally.
3. Left untreated, these cancers grow and eventually spread.
4. Cancers are dangerous because of their unbridled growth.
5. They destroy healthy cells, tissues, and organs by taking their oxygen, nutrients, and space.

B. What are the Seven Warning Signs of Cancer?
To remember the seven early warning signs of cancer, think of the
word CAUTION:
1. C hange in bowel or bladder habits.
2. A sore that does not heal.
3. U nusual bleeding or discharge.
4. T hickening or lump in the breast, testicles, or elsewhere.
5. I ndigestion or difficulty in swallowing.
6. O bvious change in the size, color, shape, or thickness of a wart, mole, or mouth sore.
7. N agging cough or hoarseness.

C. What are the symptoms of cancer?
1. In its early stages, cancer usually has no symptoms, but eventually a malignant tumor will grow large enough to be detected.
2. As it continues to grow, it may press on nerves and produce pain, penetrate blood vessels and cause bleeding, or interfere with the function of a body organ or system.
3. The other symptoms that may also signal the presence of some form of cancer are:
a) Persistent headaches
b) Unexplained loss of weight or appetite
c) Chronic pain in bones
d) Persistent fatigue, nausea, or vomiting
e) Persistent low-grade fever, either constant or intermittent
f) Repeated instances of infection
4. Call your doctor about cancer if you develop symptoms that may signal cancer, are not clearly linked to another cause, and persist for more than two weeks.
5. You should schedule a medical examination, as an early diagnosis
and treatment will offer a better chance of cure.

YOUR GUIDE FOR WEARING TIES

YOUR GUIDE FOR WEARING TIES

· A tie can be a tricky fashion accessory to pull off, but if worn the right way, it can make a powerful statement.

· You can wear it to work, if you want to get an edge over other employees or at formal parties to get a dapper look.

1. Seasonal:

· For summer, it is best to opt for a good linen or cotton tie.

· Woollen, knitted, velvet and other warmer material ties are good choices for winter.

· Use pastels and pale shades during summer and richer jewel tones for autumn and winter.

2. Fabrics:

· Apart from usual materials like silk, polyester, wool, cotton, linen and rayon, ties are available in various other unique fabrics today.

· The latest entrant is the ‘vegan’ tie.

· If you cringe at the thought of using real silk that is spun by silkworms, you can opt for synthetic silk ties which are man-made from vegan fabrics.

· You can also buy ties made from bamboo.

· This fabric looks and feels very similar to cotton, but is more eco-friendly and sustainable.

3. Prints and weaves:

· Printed ties are popular because they are less expensive than woven ties.

· They are available in paisley motifs, cartoon designs, polka dots, animal prints, pin dots, checkered, stripes, floral and many more.

· In woven ties, the weaving adds an element of texture, weight, and sophistication.

· They are heavier, more substantial, and make bigger knots when tied.

· The texture also gives the tie’s design a 3D effect.

4. Sizes:

· A lot of men don’t realise that ties are not a ‘one-size-fits-all’ kind of accessory.

· There are ties made for short men, as well as extra-long ties that fit tall men or those with longer torsos.

5. The must-haves

· Classic ties in colours include blacks, blues, greens, reds, and gold.

· Conventional patterns are striped, dots, plaid, club, foulard, and paisley that start with simple solids and stripes.

· When you move past half-a-dozen ties in your wardrobe, you can start buying brighter and more complex patterned neckwear.

6. For office:

· Pinstripes, pin dots and intricate ones.

7. For a party:

· You can glam it up by experimenting with different fabrics and textures.

· Eye-catching prints work well.

8. How to tie a fancy eldredge knot

· Make sure the wide end of the tie ends at the midpoint of your belt because you will tie this entire knot with the little end.

· While holding the big end in place, create a dimple, swing the little end over the front of the big end and go around the back.

· Bring the little end up and over the front of the loop.

· Bring the little end through the loop and towards the right side (make sure the knot is tight).

· Now bring that little end over the centre (of the knot) to the other side and bring it towards the back again.

· Bring the little end up over the top of the knot (make sure the knot is tight).

· This is when it gets a little tricky.

· Keep this part loose.

· Create a loose knot by bringing the little end behind and through the loop.

· Pull the little end through and tighten till you get a tight knot.

· Bring the little end behind the loop.

· Swing it up in front again.

· And over the top towards the back and to the opposite end.

· Go through the loop (keep it loose).

· Pull through and tighten the knot.

· Hide the remaining little end of the tie behind your loop.

9. TIPS

· Don’t wear your tie too long or too short.

· The length should be anywhere between just below the navel to where your belt begins.

· Avoid a big knot or one too triangular.

· Also, the knot should be clean and tidy.

· While removing your tie, instead of hastily yanking it from your neck, repeat all the steps you followed to tie your tie, but in reverse order.

· Keep away from big and bold prints or checks, if you want a sharp look.

· Also, men with dusky complexion should not wear very bright or neon colours, as it will take attention away from them completely.

· Never iron your tie; instead give it a light steam with a garment steamer.

ESSENTIAL TIPS FOR WORKING WOMEN (PART 3 OF 3)

ESSENTIAL TIPS FOR WORKING WOMEN (PART 3 OF 3)

9. Manage the breaks

· A break in your career need only be a pause, not a full stop.

· Whether it’s maternity leave, illness or extraneous circumstances, you can manage your break keeping your career needs in mind.

· Returning from a break, you will only need to convince potential employers that you are as sharp as ever and an invaluable asset.

· Going back to an ex-employer or ex-boss is almost always easier.

· You can also use the time to enhance your career by working as a part-time consultant or acquiring additional skills.

10. Make the most of your time

a. Automate personal finances

· Save 4 hours a month.

· Automate routine expenditure and investment tasks.

· Link regular bill payments to your credit card or bank account.

· Link your bank account to an automatic/recurring deposit scheme.

· Ask service providers to send online bills/statements.

· These save you the time to record and file.

b. Work the commute

· Add up to 10 hours a week.

· If you commute by car, invest in a driver or join a car pool.

· Use this time to answer e-mails, make calls, write notes, catch up with friends or even take a nap.

· If you travel by public transport, try juggling your travel schedule to get a less crowded ride and elbow room to use the time productively.

c. Smarten the phone

· Add 1 hour every day.

· Invest in a good smartphone, Internet on the go, and learn how the phone works.

· Treat your device as a mobile computer that also makes calls.

· Now, put empty, wasted minutes during the day to good use—catch up on reading books, answer routine e-mails or research your industry numbers.

d. Shop online

· Save 4 hours a month.

· Reduce the time spent in travel and at the brick-and-mortar stores.

· Explore the world of online ordering for all your shopping needs, including books, electronics, clothing, even groceries.

e. Reward the staff

· Save 2-6 hours a month.

· Much time can be saved if you get better service from the people who work for you—the maid, cook, parking lot attendant, waiter at your regular lunch joint, office secretary, tech-support team, etc.

· Choose to acknowledge and reward desired service levels.

ESSENTIAL TIPS FOR WORKING WOMEN (PART 2 OF 3)

ESSENTIAL TIPS FOR WORKING WOMEN (PART 2 OF 3)

4. Publicise your work

· An executive’s achievements are not recognised till they are communicated to the world.

· Know that you have to highlight your contributions and blow your own trumpet.

· Make sure that your boss knows the good work you are doing and your team knows how you are pulling your weight.

· Use both formal and informal opportunities to talk about your work and seek due credit.

· Speak about team achievement to focus on your own inputs.

· Practice accepting praise gracefully with a ‘thank you’, instead of diverting or ignoring it.

5. Find mentors

· Seek people from either gender who are willing to teach and can compress your learning time from years to months.

· From their wealth of experience or understanding, they help you master better work attitude and skills and negotiate challenges.

· For a sustainable relationship, do not confuse mentors with friends.

· Be sure to give your mentors the respect and gratitude that is due.

6. Be a professional

· Professionalism knows no gender.

· Pull up those socks; the results and reputation are worth the effort.

· Show up on time for work, meetings and events every single time.

· Treat each deadline like an airline flight and make sure that you deliver at least an hour before it.

· Earn a reputation for work that does not need to be rechecked for errors.

· Over time, you will be respected and treated as a professional instead of being judged over your gender or status.

7. Multitasking doesn’t work

· Stop multitasking and your effectiveness will shoot up dramatically.

· Focus on the present moment and immerse in the task at hand.

· If unable to complete, reschedule and remove it from your mind.

· Worrying about an office deadline in the middle of your child’s birthday party or fretting about an ill relative while your boss is discussing the quarterly target does not work well for anyone.

8. Invest in your team

· Help your team members succeed.

· A career path is much like climbing the Mount Everest; you can reach the top only with competent team members who deliver results.

· Invest in the personal and professional success of the members who report to you, for a two-fold payback.

· First, they are able to handle greater responsibilities, and second, you earn the reputation of a boss who breeds success and attracts better professionals.

ESSENTIAL TIPS FOR WORKING WOMEN (PART 1 OF 3)

ESSENTIAL TIPS FOR WORKING WOMEN (PART 1 OF 3)

· If you are a working woman, who believes that compared with men, you face tougher challenges at workplace, hurdles in career progression, and greater demands on your time from family, you may be right.

· However, you should never allow circumstances to dictate your destination or the journey.

· It is up to you to master these challenges and excel in your career.

1. Prioritise safety, comfort

· If you are planning to change jobs, put safety first; all else can wait.

· Check if the workplace offers personal safety, which includes the commute, location, work timings, travel requirements, etc.

· Equally important are the people you interact with and the office culture, which should prioritise individual safety.

· Find out if the job profile and work environment suit you.

· If the work demands clash with personal responsibilities or working conditions aggravate your health problems, you are setting yourself up for failure.

· Focus on getting safety and comfort in place while selecting a job and free up your energy to pursue results when you begin work.

2. Go for results

· Know the results expected of you, targets that will get you promotions, increments and awards, and chart out a route to get there.

· During the performance review, the actual results you have delivered matter more than who you are.

· Bonding with the team, good rapport with clients and a positive opinion of your boss are strong enhancers in your performance review discussions, but they do not cover up for lack of hard numbers.

3. Learn to be assertive

· Stand up, and speak up as well.

· Assertiveness is not just a good skill to have, but an essential tool for a professional.

· During salary discussion, like every professional, you are expected to speak out and negotiate for your dues without accepting the first offer.

· In the meeting room, the team can function well only if you are loud enough to be heard and taken seriously.

· A team member will deliver results only if you accept nothing less than excellence.

· Like any other skill, you can learn to be assertive and get better with practice.