I'm a workaholic
Damage done
Non stop thinking about your job. Never-ending work emails and phone calls, at all times of the day and night. Repeatedly priortising work over family, friends and personal pleasures.
Workaholics are people who are out of balance with life. And that imbalance is unhealthy - workholics are at risk of stress-related high blood pressure, heart disease, being overweight and type 2 diabetes.
A workaholic's biggest health threats: stress and self-neglect. In one British study of small-business owners, those who worked the longest hours were the most likely to cancel doctors' appointments or to wait and 'store up' illnesses so that they wouldn't have to take as much time off to see the doctor. And thanks to fatigue and overscheduling, one in five never exercised. If you feel chained to your desk, you're probably not eating well, either.
You're also missing out on the joys of life - and the experiences and relationships that can sustain your health and happiness in the years ahead. In one study of 1,000 women, reseachers found that those who were married to workaholic men were more likely to get divorced, and had fewer happy feelings about their relationship.
Can I undo it? Yes
It takes just one thing: convincing yourself to do it. Half the battle is in your mind. As with any habit or addiction, once you truly commit to pull back and regain the balance you once had, changing is a simple, step-by-step process, with measurable benchmarks and outcomes.
Plus benefits
You'll enjoy the novel concept of having time for yourself your family and your friends. You'll get better, more restful sleep and have less stress. You are likely to lose weight and have a healthier heart. It's all about balance.
Repair plan
Minimal. For most of us, years of coffee drinking will have no ill effects - in fact, surprising research suggests that coffee drinkers have a 30 to 60 percent lower risk of type 2 diabetes, as well as reduced rates of Parkinson's disease and liver disease. However, a high caffeine intake has been reported in some studies to reduce bone mineral density and increase the risk of fractures, although studies are not consistent, and the risk, if any, appears concentrated mainly among women with a low calcium intake.
But if you're extra-sensitive to caffeine, drink several cups a day of supercharged espresso or cappuccino or have cut nutritional corners in your diet, a highly caffeinated lifestyle could pose health problems. Downing more than four cups of regular coffee (or as few as two espressos or other high-caffeine options) can cause anxiety, insomnia and nervousness. Experts say that once your body is used to caffeine, it probably doesn't affect blood pressure. But some research suggests that in the short term, the amount of caffeine in two to three cups of coffee can raise systolic blood pressure (the top number) by 3 to 14 points and diastolic blood pressure (the bottom number) by 4 to 13 points.
Can I undo it? Yes
Since caffeine's effects are relatively short-lived, cutting back will lessen them in a day or two.
Plus benefits
You'll feel calmer, sleep better and know you're protecting your bones from fracture risks.
Repair plan
A lot. In the early 1800s, we ate about 7kg (151b) of sugar a year. But by the turn of the 21st century, sugar consumption for people with modern diets reached nearly 73kg (160lb) a year - with serious consequences for health and weight. A steady diet of sugar, fat and refined carbohydrates means that you're eating far more empty calories than you should, yet getting less of the high-fibre, high-nutrition foods such as fruit, vegetables and whole grains that your body needs. It also puts your blood sugar on a roller coaster, swinging between dizzying highs and energy-draining lows - and leaving you with intense cravings for even more sugar.
The combination of high calories, low fibre and a dearth of vitamins, minerals and protective antioxidants works together to raise your odds of heart disease, stroke, a pre-diabetic condition called insulin resistance, Alzheimer's disease , some cancers and even sexual problems. In one Dutch study of 16,000 women, those who ate the most sweets and refined carbohdyrates had an 80 percent higher risk of heart diseases than those who ate the least.
Can i undo it? Yes
Saying 'no thank you' to cakes, biscuits, chocolate and sweets can reduce sugar cravings and improve energy levels in a matter of days.
Plus benefits
Better moods - no more irritability caused by blood sugar fluctuations. You'll attain a healthier weight and a lower risk of heart diseases, diabetes and other blood sugar-related problems.
Repair plan
Damage done
Non stop thinking about your job. Never-ending work emails and phone calls, at all times of the day and night. Repeatedly priortising work over family, friends and personal pleasures.
Workaholics are people who are out of balance with life. And that imbalance is unhealthy - workholics are at risk of stress-related high blood pressure, heart disease, being overweight and type 2 diabetes.
A workaholic's biggest health threats: stress and self-neglect. In one British study of small-business owners, those who worked the longest hours were the most likely to cancel doctors' appointments or to wait and 'store up' illnesses so that they wouldn't have to take as much time off to see the doctor. And thanks to fatigue and overscheduling, one in five never exercised. If you feel chained to your desk, you're probably not eating well, either.
You're also missing out on the joys of life - and the experiences and relationships that can sustain your health and happiness in the years ahead. In one study of 1,000 women, reseachers found that those who were married to workaholic men were more likely to get divorced, and had fewer happy feelings about their relationship.
Can I undo it? Yes
It takes just one thing: convincing yourself to do it. Half the battle is in your mind. As with any habit or addiction, once you truly commit to pull back and regain the balance you once had, changing is a simple, step-by-step process, with measurable benchmarks and outcomes.
Plus benefits
You'll enjoy the novel concept of having time for yourself your family and your friends. You'll get better, more restful sleep and have less stress. You are likely to lose weight and have a healthier heart. It's all about balance.
Repair plan
- Set a stopping time - and stick to it That means telling all the people you work with that between certain hours, you are not going to be available, and enforcing that by not answering the phone or responding to emails.
- Make healthy eating and exercise a priority Put them on your calendar and keep these 'health appointments' with yourself as religiously as if they were meetings with an important client.
- Fill your free time in ways you enjoy if you cut back on work only to sit in front of the television, you will go back to working. Instead, commit to social activities, family time, cooking or a home project. Fill your time in a way that's more fun than work, and you will help to end your work addiction.
- De-stress before, during and after work A few minutes of stretching, deep breathing or yoga helps to release tension and keep priorties straight. Take better care of your mental health, and you'll quickly see the world in a new way.
- Turn off the electronics The combination of wireless communications technology and worldwide corporations mean that you can instantly plug into work at any time, at any place. Fight this urge! When you are not working, turn off your mobile phone, your laptop, your electronic organsier and any other devices that link you to your work world.
Everyday Eating
I drink a lot of coffee or caffeinated beveragesDamage done
I drink a lot of coffee or caffeinated beveragesDamage done
Minimal. For most of us, years of coffee drinking will have no ill effects - in fact, surprising research suggests that coffee drinkers have a 30 to 60 percent lower risk of type 2 diabetes, as well as reduced rates of Parkinson's disease and liver disease. However, a high caffeine intake has been reported in some studies to reduce bone mineral density and increase the risk of fractures, although studies are not consistent, and the risk, if any, appears concentrated mainly among women with a low calcium intake.
But if you're extra-sensitive to caffeine, drink several cups a day of supercharged espresso or cappuccino or have cut nutritional corners in your diet, a highly caffeinated lifestyle could pose health problems. Downing more than four cups of regular coffee (or as few as two espressos or other high-caffeine options) can cause anxiety, insomnia and nervousness. Experts say that once your body is used to caffeine, it probably doesn't affect blood pressure. But some research suggests that in the short term, the amount of caffeine in two to three cups of coffee can raise systolic blood pressure (the top number) by 3 to 14 points and diastolic blood pressure (the bottom number) by 4 to 13 points.
Can I undo it? Yes
Since caffeine's effects are relatively short-lived, cutting back will lessen them in a day or two.
Plus benefits
You'll feel calmer, sleep better and know you're protecting your bones from fracture risks.
Repair plan
- Skip caffeinated drinks after noon if you drink caffeinated drinks for their energising effects, drink them in the morning. caffeine lingers in your system for 3 to 7 hours. A cup after lunch could create sleep problems at bedtime.
- Avoid caffeinated drinks for a few days before your next blood pressure check if your numbers drop after cutting caffeine, consider switching to decaffeinated versions of your favourite drinks.
- Get plenty of calcium if you love coffee but hate dairy products, take enough calcium supplements to get 700 milligrams a day.
- Switch to decaf slowly if caffeine is jangling your nerves, but you love the taste, buy a bag of decaffeinated coffee and one of your favourite caffeinated blends. Mix a little decaf into your morning brew. Over the course of a month, add more and more decaf and less and less caffeinated. Your tastebuds will adjust,and you'll feel less anxious without, all that caffeine.
Everyday Eating
I eat icecream, cake or other sugary foods every day
Damage done
I eat icecream, cake or other sugary foods every day
Damage done
A lot. In the early 1800s, we ate about 7kg (151b) of sugar a year. But by the turn of the 21st century, sugar consumption for people with modern diets reached nearly 73kg (160lb) a year - with serious consequences for health and weight. A steady diet of sugar, fat and refined carbohydrates means that you're eating far more empty calories than you should, yet getting less of the high-fibre, high-nutrition foods such as fruit, vegetables and whole grains that your body needs. It also puts your blood sugar on a roller coaster, swinging between dizzying highs and energy-draining lows - and leaving you with intense cravings for even more sugar.
The combination of high calories, low fibre and a dearth of vitamins, minerals and protective antioxidants works together to raise your odds of heart disease, stroke, a pre-diabetic condition called insulin resistance, Alzheimer's disease , some cancers and even sexual problems. In one Dutch study of 16,000 women, those who ate the most sweets and refined carbohdyrates had an 80 percent higher risk of heart diseases than those who ate the least.
Can i undo it? Yes
Saying 'no thank you' to cakes, biscuits, chocolate and sweets can reduce sugar cravings and improve energy levels in a matter of days.
Plus benefits
Better moods - no more irritability caused by blood sugar fluctuations. You'll attain a healthier weight and a lower risk of heart diseases, diabetes and other blood sugar-related problems.
Repair plan
- Make healthy substitutions Rather than turning your back on sweet treats, start by choosing some healthy alternatives. Fruit is a terrific choice, particularly watermelon, peaches and berries. All are sweet and satisfying. Instead of icecream, have no-fat frozen yoghurt or fruit ices. Instead of cake, have a biscuit and fruit.
- Splurge weekly, rather than daily Allow yourself a moderately sinful dessert once a week. That way, you don't have to feel deprived.
- Ask yourself why you're treating yourself so often so much of snacking is out of habit, boredom or stress. The best rule of all is to find healthier ways to fulfil your emotional needs than through food. Take a walk, call a friend, do a stretch, read a book. Limit your food intake to satisfying your hunger.
- Start a new after-meal routine Go for a walk instead of having dessert. Or, if you still want a family dessert ritual, schedule it for 60 minutes after the main meal, when the kitchen has been cleaned up and everyone has done something active. Then choose something healthy, such as watermelon or cantaloupe slices.
- Make your kitchen a sugar-free safety zone Don't keep treats, or even sweet baking ingredients, such as chocolate chips, in the house. Instead, go out for an occasional dessert.
- Don't rely heavily on artificial sweeteners It's far better to retrain your tastebuds to appreciate the natural sweetness of fruit than to maintain your unnatural craving for refined sugar.
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