It has not been known for a long time that a sedentary lifestyle contributes to health problems. Prolonged sitting promotes the development of diseases such as hemorrhoids, hypertension, varicose veins, constipation, back problems and type 2 diabetes. What is the reason for the increased risk of developing these conditions with a sedentary lifestyle? How to prevent them? What to use at the first symptoms of hemorrhoids or for constipation?
At work, we spend 8 hours at our desks, commute to and from work – we sit on the bus, streetcar or in the car, come home and relax… sitting in front of the TV or computer. In total, we spend several hours a day in a sitting position. If this is compounded by a lack of time or desire for regular exercise, we have a simple recipe for the rapid onset of health problems. The body is insufficiently oxygenated, and certain parts of the body are more stressed than others.
And how does this affect health? There is a disruption of many processes in the body. The metabolism slows down, carbohydrate and fat metabolism is slower and more difficult. Lack of exercise results in problems with the circulatory system, the appearance of varicose veins, edema and blood stasis in the venous vessels. A group of conditions known as MSDs (musculoskeletal disorders) develop, putting excessive strain on joints and ligaments. It starts with pain in the shoulders, neck, spine, headaches, a feeling of heaviness in the legs, weight gain and constipation. The appearance of these symptoms is a signal that a sedentary lifestyle has already begun to seriously affect our health. It’s high time to develop a plan to prevent its effects and to change habits permanently.
See also: remedies for constipation
How to prevent health problems resulting from a sedentary lifestyle?
First: regular physical activity, adapted to your age and health. You don’t have to immediately force yourself to sweat-squeezing exercises at the gym 5 times a week. Nordic walking, walking, swimming pool or yoga 2-3 times a week is enough. The important thing is to “get moving” and to do it regularly. Physical activity has many benefits for people who spend most of the day in a sedentary position: it speeds up metabolism, oxygenates the body, improves circulation, stimulates peristaltic movements of the intestines. It also has a beneficial effect on mental health, with endorphins (so-called “happy hormones”) secreted during movement having a beneficial effect on mood.
Second: change your position frequently while working. According to the recommendations of safety and ergonomics specialists, when doing sedentary work, you should get up every hour for at least 5 minutes, walk around, do some exercises. This is to prevent health problems resulting from constant sitting. It’s worth making a habit of making phone calls while walking, and some companies are introducing a policy of standing for internal meetings. It is also becoming increasingly popular to equip offices with sit-stand desks. Their elevating and adjustable top allows for interchangeable standing and sitting work.
Third: change your diet and drink plenty of fluids. Sitting for long periods of time encourages snacking, unhealthy snacking and eating portions that are too large for the body’s needs. All the more reason to watch not only the quality of meals, but also their size. The diet of a person who spends a lot of time sitting should be rich in fruits and vegetables, which are not only a rich source of fiber and prevent constipation, but also provide vitamins, minerals and other biologically active substances that help the body fight the effects of a sedentary lifestyle. It is worth preparing easily digestible meals that will not “linger” in the digestive system and will not cause a feeling of lethargy and heaviness. To prevent constipation, drink plenty of fluids: still mineral water, fresh fruit and vegetable juices (which further stimulate digestion and intestinal peristalsis) and herbal teas. The latter are especially recommended because they naturally support the digestive system. An example of a tasty herbal tea for constipation is Fennel FIX and Mint FIX, which naturally stimulate the work of the digestive system. It’s also worth reaching for multi-ingredient herbal blends to brew for constipation, such as Alax FIX, which combines the properties of senescence and fennel for constipation.
Fourth: react at the first symptoms. However, if you spend a lot of time sitting down, sometimes unpleasant symptoms appear, whether from the cardiovascular, digestive or skeletal systems, despite preventive measures. It is then worthwhile to reach out for help at the first symptoms. Ointments, creams or gels for varicose veins based on horse chestnut (such as Esceven gel) are available in pharmacies for constipation. At the first symptoms of hemorrhoids, over-the-counter hemorrhoid medications applied topically with anti-inflammatory, astringent and anesthetic ointments and gels (e.g. Aesculan). If the discomfort is related to back or joint pain, then it is best to visit an orthopedic doctor for a consultation.
