The Post-Thanksgiving Cleanse & Detox Plan

Turkey.  Stuffing.  Rolls.  Mashed Potatoes.  Green Bean Casserole.  All that and more is a typical feast for Thanksgiving.  And that is not including the pies and wine.  The truth is, Thanksgiving is a time for festivities and food, in no particular order.  Of course, the other 'F' word falls off the list of priorities as a result.  That 'F' word is Fitness.  And with "fitness" forgotten we on average consume more than 4,500 calories on Thanksgiving feasts as a whole.  With a caloric intake more than three times the daily need or requirement, how do we bounce or get back our fitness and health?

There are many articles and blogs commenting on this very question.

The most common recommendation is to return to normal.  Go back to your normal dietary habits as soon as possible.  It may take a few days to return your body and its energy demands vs supply and metabolism to normalcy but you will get there.  I agree with this simple suggestion, but what if you are like most people and have bad dietary habits or follow a low-quality, poor nutrition plan.  Perhaps you are like most people and eat more than the recommended amounts of artificial sweeteners, food additives or dyes, processed chemicals, refined sugars, saturated fats or trans-fatty acids.  Yes?  If so, the best thing to do would be to do an effective, gentle cleanse and detox in addition to exercising regularly and following a sound nutrition plan.  The cleanse and detox plan would clean out and recharge your body and its organs and systems, especially your gut, and restart your metabolism.  The exercise and nutrition plans would allow you to continuously improve and maintain all areas of fitness and health, relaxation and restoration.

No other way around it, "The pathway to good health is through your gut."

The human body is innately equipped with highly ingenious and involved organs and processes and systems which are naturally designed to continuously give itself fuel and nutrients and also often or regularly mobilize and remove chemicals, inflammation and toxins.

The primary organs for the above said are: 

• Blood and Skin
• Colon and Intestines
• Gallbladder, Kidneys and Pancreas
• The Heart, Liver, Lungs, Lymphatics

The organs above mentioned and the respected functions and pathways are in reality  interconnected with and interdependent upon the others synergistically.  Therefore, if the organs are functioning properly and together we will be and feel in good health.  But if any of the organs or its functions or pathways is performing less than optimal, such as its slow, then an unnatural burden exists on other organs which precedes unpleasant symptoms.

The signs or symptoms that the body has or shows as a way of indicating it's tired, toxic, and unclean and needs a little gentle, tender loving care by means of a cleanse & detox plan. The usual constellation of complaints that your body tells you you are toxic and and unclean and to what extent or severity you need to detox and cleanse it are:  

• Bad Breath and Coated Tongue
• Bowel Issues, Chronic Bloating and Constipation
• Chronic 'Cold' Symptoms, Fatigue, Lethargy and Tiredness 
• "Gassy", Hormonal Imbalances and Hunger Cravings and Pangs
• Persistent Dizziness, Headaches, and Muscle Aches and Weakness
• Problematic Skin Conditions, such as Acne, Eczema, Hives and Rosacea
• Reduced Sex Drive; Stubborn Weight Gain or Unexplained Weight Loss; and MORE.

Why is it important to do a Cleanse and Detox Plan?  Will not my body handle and normalize itself over time?  Maybe.  Probable not, though.  When a body becomes filled with uncontrolled levels of acids, toxins and waste it lets out or shows signs or symptoms that signal errors in our natural method of ushering out "cardio-metabolic" waste from numerous by-products, contaminants or poisons, such as: air pollution and household and personal care products, "American-ized" consumption of high fat and sugar food, contaminated farms and livestock, exercise metabolism, medication by-products, normal human functioning and physiology, and stress. With all the the possible degrees and severity of hyper-toxicity and uncleanliness at any given point or time in the human body, it and all of its organs and systems can become affected and "sick." Simply, a toxic and unclean body and metabolism makes us sick and tired!!!  The GOOD NEWS: is you can do something about it and it starts at "The Gut!"

Do this-'The Plan.'  It consists of nutrition, supplementation and water.  It's several steps!  And the key is to avoid Cleanse & Detox symptoms (The Healing Crisis) by being persistent and proactive to support your body’s inherent ability to clean itself or clear out and unload toxins and waste.   

1.  Cut Out Toxic & Unclean Foods: The more you breathe, drink, eat, use or wear toxic or unclean air, drinks, food or products, respectively, the more severe will be your symptoms. Think, a heavy coffee drinker or smoker that suddenly stops their consumption or use will experience numerous symptoms, including intense, regular headaches and tiredness.  The first step of 'The Plan' is to breathe, drink, eat and live a CLEAN life.  So GO and get rid of anything and everything that prevents you from doing so.

2.  Drink Lots of Water, Water, Water: The transparent fluid you call water is essential to life.  It's important in almost every way possible, such as aid digestion, assist in about 90% of all chemical physiological reactions, boost the immune system, cut certain cancer and cardiovascular disease risks, help compose more than 60% of muscle tissue, and increase energy and metabolism.  It will also help you lose or maintain body weight and more importantly filter out acids, toxins and waste from blood, organs and tissues.  So DRINK-DRINK-DRINK a lot of water!- Perhaps set a daily or hourly reminder on the Fitbit application that's connected to a Fitbit Flex and take a water bottle wherever you go if possible.  Shoot, even the First Lady Mrs. Obama is all about drinking water.  

3.  Get Help From Digestive Enzymes:  You also must understand daily nutritional support and water is not enough by themselves.  You need to consume digestive enzymes to help metabolize food and process nutrients and substrates too. Without digestive enzymes your body will be unable to breakdown and use essential nutrients or substrates which could cause digestive issues, nutritional deficiencies, reduced labido, tiredness, and more.  [I had bloating, cramping, gas and stomach pains everyday for more than three years.  It affected my eating and exercise habits, energy levels, mood and sleep.  I ate healthy and was an avid exerciser of at or more than 90 minutes of exercise per day (I am an exercise physiologist and personal trainer), but my GI system sucked!  However, my GI symptoms resolved after I was introduced to and started using doTERRA Terrazyme Digestive Enzyme Complex.]  The said is a digestive enzyme treasure.  It's a concentrated digestive enzyme supplement with a patented assimilation system to make the enzymes distribute evenly to the proper cells, organs and systems, especially in the GI tract to clean out the intestinal walls and keep the "Gut in Check."  After a year my GI system is symptom-free.   

4.  Maintain Daily Nutritional Need, Support: Understand your body is designed to filter out and eliminate toxins from in the body's organs and systems. Though you may drink and eat a perfect all-Organic, Gluten-free, Paleo or Vegan diet your food alone can not provide all the essential fatty acids and macro and micronutrients the body needs to regulate its physiological development, functions and metabolism and support its natural cleansing and detoxification processes. Don't worry!  There is a complete and easy solution. It again comes from doTERRA.  It's doTERRA Lifelong Vitality (LLV).  Its a complete, daily, easy-to-use nutritional system containing all 4 categories of nutrients- antioxidants, essential Omega- fatty acids, minerals and vitamins- that boost immunity, support the body's cleansing and detoxification processes and reduce cellular fatigue, inflammation and oxidative stress.  The doTERRA LLV is the first complete nutritional system and after using it with a healthy nutrition plan it, I had cleansed and detoxed my body, enhanced my exercise performance and recovery time, improved my sleep quality, and much more.  

5.  Use doTERRA Essential Oils and Products: What's up with doTERRA?  Why the mentioning and use?  Well, if there is something good it's expected to tell everyone about it.  The Bible.  doTERRA.  You get the idea.  The doTERRA Cleanse and Detox Plan is the most gentle, superior program.  For example, The Master Cleanse Plan specifically detoxes the gallbladder by drinking a cayenne, lemon and pure maple syrup drink several times a day for weeks.  In comparison, a daily drop of the doTERRA Lemon Essential Oil is equal to 20 lemons and detoxes the gallbladder.  The doTERRA Zendocrine Supplement contains whole food constituents and extracts that specifically support cleansing and detoxifying the colon, kidneys, liver, lungs and skin.  Again, you may ask, "Why doTERRA Oils and Products?"  Trial and error!!!  "These are the only "things" I have had complete success for cleansing and detoxification (and increasing my immune system among other things).  If you follow 'The Plan' you'll benefit greatly and have success too.

Now if you do not try the doTERRA essentials oils and products PLEASE use something to cleanse and detox your body's organs and systems.  And if you or your body does not agree with or have positive changes from using perhaps a commercialized or OTC product then perhaps give  'The Plan'  a reasonable try.  As with any change in or following of a new lifestyle plan of cleansing & detoxing, exercise, healthy nutrition and stress management, including massage and yoga, it is MOST IMPORTANT to just do something.  There are numerous methods, plans and techniques for a cleanse and detox, exercise, nutrition and stress management, so it's important to find the best, most effective and suitable plan.  And it's equally important to follow a plan that has the fewest chemicals and only natural products, long-term benefits and real results that are shared by trusting allied health professionals, dietitians, M.D.'s, and people like you.  I don't like juicing.  I like 'My Plan.'

The Gentler, Simpler 'Cleanse & Detox Plan'

The Cleansing and Detoxing Plan for Today

The terms "cleanse" and “detox” are popular buzzwords today.  The popularity of them is a positive sign people are becoming more aware and cautious of the hidden and out-in-the-open dangers of acids, chemicals, toxins and more that contaminate air, food, household products, water and more.  Also, people are realizing that chronic, ongoing exposure to chemicals and toxins can cause allergies, cancer, cardiovascular disease, diabetes, joint or muscle aches and pain, skin conditions and problems, unusual tiredness, and more. However, what follows good news about health practices and programs are arguments and statements against the benefits and effectiveness of a plan or products, and people who take advantage of an opportunity to persuade others of a plan or product to make money and sell it as a  sponsor.  Calling Dr. Oz! Calling Oprah!  As such, there are a lot of athlete and celebrity cleanse and detox diets, juicing plans and raw food programs.  These do not work.  These are fads among other things.  Simply, there is no magic bullet or pill that is anti-aging or fulfills all health and wellness needs and requirements.  Still, a cleanse and detox plan can be effective and necessary for the body and it's cells, organs and systems to function optimally most, if not all, the time.  We just need the best, right 'Plan.'

The Cleanse & Detox Plan is the right 'Plan.'  It's carefully designed and layed out to make it easy to follow and produce maximum effectiveness (That means 'The Plan' is easy to implement into your daily habits without much change and you will have long-term results).  It does not make false promises or suggest a quick fix, solution.  A cleanse and detox has to gently, gradually filter out and remove most, if not all, chemicals, toxins and waste over time without robbing the body of key nutrients and substrates necessary for cellular function, energy, growth, metabolism and physiology.  The Cleanse & Detox Plan carefully and selectively incorporates all-natural food, herbal and organic products and supplements, and exercise and nutrition programming.  The gentle and gradual inclusion of the cleansing and detoxification products and supplements will assist, guide and propel the body and its cells, organs and systems to achieve greater and maintain high levels of health, vitality and wellness.

'The Plan'

All cleanse and detox plans are daunting and it is absolutely necessary to go slow to offset any side effects  You will have side effects, but the degree and severity of them will depend on the level of acids, chemicals, toxins and waste in the body's cells, organs, tissues, water, and more.  So GO slow with 'The Plan' and consistently and persistently follow the plan's steps and you will feel and see the elements or products synergistically benefit and produce profound improvements in health and well-being.  Thereafter the old bad daily habits of contaminating the body with chemicals, sugars or toxins will be taken oven by ingesting healthy drink and food and performing healthy habits, such as exercise, stress mangement techniques and yoga.  You will be amazed from 'The Cleanse & Detox Plan' as you will have a more active, better digestive and immune systems, greater energy, less irritability or muscular aches and pain, and much more.  Though, in order for you to experience and see "these" you will actually have to try 'The Plan.'  But don't wait long- your body can't wait.  It's depending on you.

Phytly's Corporate Wellness. Art & Blueprint of Sitting and Standing: Part III

An alternative to the office chair and a functional sitting solution is the stability ball.  Stability balls are interchangeably called exercise balls, fitness balls, swiss balls, etc., and have gained popularity as an alternative to office chairs at desks or in meeting rooms. 

A Dutch research study compared employees who performed one-hour long typing tasks while sitting in office chairs versus sitting on stability balls and stated of the employees the stability balls produced more muscle activity and 33 percent more pelvic motion throughout the trunk.  However, among health professionals a body of evidence does not exist in supporting the use of stability balls as a means to correct posture and a tool to strengthen and support. Many proponents of stability balls say, "Stability balls force users to sit up straight and stabilize their trunk, but prolonged sitting on a stability ball leads to as much poor sitting, slouching and slumping as in an office chair over time."  As a result of that in regards to sitting on a stability ball versus an office chair, the advantages may not beat the disadvantages in respect to physical loading versus unloading.  But even if more evidence is needed to show stability balls positively affect posture it is known and proven sitting on stability balls versus office chairs burns four more calories per hour and overall 30 more calories per workday.  And additional exercises or movements performed on a stability ball, such as abdominal crunches, "bouncing," core rotations, leg lifts, pelvic rolls, planks and squats, burn more calories per hour and over the course of a typical workday.

Stability balls may be more convenient, fun, stimulating, transportable, usable, etc. than other sitting devices or tools. And though I am an advocate of learning how to enjoy and use them as exercise equipment and for work, it is important to learn how to properly select one and utilize it for the office or for reasons other than work.  Any improperly sized stability ball used for exercise or sitting can lead to unexpected and unnecessary injury.  You should consider these guidelines as a means to purchasing and using a stability ball.

• Ball Size:* Buy a stability ball that is intended for your height. Inflate the stability ball to a firmness and size so upon sitting your ankles and hips and knees are at a 90 degree angle.  It is also important to be at a height in sitting so your forearms can rest on the desk while shoulders are retracted backward and downward and the spine is in alignment with the head, neck and hips and pelvis.

* The size of a stability ball to use is based on your height. Upon sitting on a stability ball make sure your hips are at the same level or slightly higher than the knees.  The suggested height to stability ball size is: 

• 4’11″ – 5’4″..... 55 cm

• 5’5″ – 5’11″..... 65 cm

• 6’0″ – 6′ 7″...... 75 cm

• Feet Stance:  In the sitting position, place your feet flat on the floor about six inches from the ball. The legs should be approximately hip width or wider.  The lower back may be irritated or have pain due to shortening or tightening of the hip flexors (psoas) as a result of incorrect feet position while sitting on a stability ball.

• Position of Neck and Shoulders: In the sitting position, properly align the head, neck, shoulders, spine, hips and pelvis.  You should flex the chin lifting the head and push the shoulders backward and downward toward the spine.  The head, neck and shoulders should be stacked on top of each other.

• Position of Pelvis and Spinal Column: As mentioned previously, in the sitting position it is important to properly align the head, neck, shoulders, spine, hips and pelvis.  Upon sitting on a stability ball AVOID pelvic tilts and keep and maintain the natural curves of your back (spine) that makes up a neutral spine.  This position engages your back and core muscles for functional stability and support.

• Sitting, Squating, Stability Ball Crunches, Stabilizing and Superman: Once you are able to properly sit on a stability ball you have the ability and freedom to "be a kid" and bounce, exercise, move, play, stretch, etc.  With the ability to hold and maintain a proper alignment of the head, neck, shoulders, spine, hips and pelvis you will be able to exercise or sit on a stability ball with greater balance and support, exercise, have fun, and have less chance or risk of injury. 

In SUMMARY- Sitting on an office chair or stability ball for long periods of time is not good for your back, core, hips, neck, shoulders, spine, etc.  That is even if you have the best office chair or most ergonomic office chair or strongest "body" and core in the world. The effects of gravity are a necessary evil to our musculoskeletal system and physiology.  Therefore, it is important to alternate between using an office and stability ball and add standing to the daily routine of ergonomic positioning, health and work productivity.  But as with the other forms of sitting, standing is only a great replacement to sitting in short periods of time...we don't want to or shouldn't sit or stand all day long week to week.

Or you could just go with the all-purpose, do-it-all luxury line of active, adjustable ergonomic workstations where sitting-walking-working at the same time is possible, sort of. 

The only thing missing is a coffee maker or a Vitamix.   

Aromatherapy at Home or Work. Necessary? YES!

About a few weeks past, my wife and I had a date night and scheduled individual massage sessions at Burke Williams Spa at Santana Row in San Jose, CA.  I say “Spa” and we all say “Ahhh!”  I ask, “Why are we adulated and enamored with spas?  Is it not only a beauty and health center?”  Absolutely not!  It’s a destination place to stimulate our senses and receive the therapeutic powers of aroma, beauty and light, sound, touch and water.  Whether we want to detox, de-stress or dethrone health or lifestyle-related conditions or disorders, such as aging or stress, we have an opportunity and surely a willingness to go to a spa for pleasure and rejuvenation.

Again [looking for a reason], “Why do we go to spas?”  Is it for the aromatic oils, baths, euphoric lighting, hot stones, lovely sounds of harmonious music, massage therapy or running waterfalls?  I think it’s about all the above among other things.  But still, “Why?”
  

As a result of spending a few hours at the Burke Williams Spa I was completely rejuvenated, relaxed and restored.  “Ahhh Haaa.”  I know “Why.”  We go to spas because they can clean and condition our bodies and minds from the inside out and completely transform us.  “Uh oh, Houston we have a problem.”  I see a dilemma in this situation.  I will not be able to maintain my altered and “loving it” state of well-being.  You see, once we exit a spa we will have to face head on unhealthy living conditions and stress, especially at work.  So I see and understand that we seek out spas to get relaxed, restored or revitalized.  But can we replicate the smells and sounds of a spa into our everyday life and surroundings, especially at work?

I had seen a saying about spas: “Saturday is a day for the spa. RELAX, indulge, enjoy, and love yourself, too."  What about the other days of the week?   

A spa is a novelty for some.  It's a nice place for pleasure and relaxation.  But that is the problem too.  The benefits from experiences at spas due to their ambiance or surroundings and therapy ought to be able to be copied to places where we spend the most time doing day to day activities or our occupation, such as around the home or office or in our commuter vehicles. So how can we make our cars, homes or office desks more spa-like?  One answer divided five ways: AROMATHERAPY, ergonomics, lighting, plants and water.

There are a lot of things we cannot change in life or work.  Perhaps life is work.  We cannot change our age, ethnicity gender or genetics.  And it is likely we do not have control over the office amenities, furniture layout, lighting or noise.  And we probably do not have much of a say on the choice of color for the floors and walls.  Ahhh!  I occupy and use an office with beige and cream or tan floors and walls.  I hate beige and tan colored things.  They drown my energy and kill my mood and positivity.  However, I have a solution via BLUEPRINT ESSENTIALS education and use and it involves the aforementioned one answer divided five ways. 

The best and easiest solution is AROMATHERAPY; its benefits are discovered and shown via essential oil therapy.  Aromatherapy and essential oils are no longer just for cosmetic products and spas.  The benefits of them are invaluable.  Aromatherapy and essentials oils are a form of alternative medicine in which the aromatic compounds of volatile plant materials create a healthy environment or setting and reduce stress.  For example, a scientific study had shown inhaling lemon oil and peppermint oil increased mental clarity and focus by 54 percent and 28 percent, respectively.  Other studies have stated aromatherapy inhalation alters or betters anxiety, blood pressure, breathing rates, heart rates, moods and pain sensations.  It can also in an instant positively affect energy, hormonal influence or sexual function and sleep.  Aromatherapy is effective and quick.

  

Aromas of essential oils can travel to the deepest part of the brain via the olfactory system.  It’s the power of the scent.  “Smell” can influence brain activity and stimulation and of the senses it is by far the most powerful and strongest.  The aromas can directly go to the brain’s hypothalamus among other parts that are involved with autonomic or subconscious processes, cognition, emotions, hormone or immune functions, memory and pain relief.  In addition, breathing the diffusion and scent of essential oils makes it possible for the aromatic oils and their benefits or properties to travel to the circulatory system by way of the lungs and respiratory system. The aromas from essential oils can balance our energy or homeostasis or boost our self-confidence and self-esteem.  They also can calm or relax us, energize or stimulate us, help us concentrate and focus, and provide a means to a clean, germ-free and healthy work environment or setting.  The aromas of essential oils exert autonomic, behavioral and systemic wellness.

There are more than 50 isolated, specific essential oils in the world.  And there are over 200 companies dealing with essential oils in marketing and sales throughout the world.  As such, I believe Shakespeare was incorrect and instead “A Rose” is not just a rose.  Essential oils are only as good as they are real.  A rose oil with added solvents or synthetics is NOT the same as the rose oil that goes through a two-part distillation and extraction process to have and maintain 100% of its lifeblood, purity and vitality.  The essentials oils that are of the highest grade, most pure and optimal quality are the most beneficial and effective and can back or parallel their claims of promoted aromatic scientific evidence or results. 

If any or all of the essential oils’ purity and quality matter it is necessary and recommended to do research to find and know of the best and most credible and prestigious companies dealing with and selling essential oils.  There may be a lot of companies involved with essential oils but the list of company names are few that are effective and safe and meet the highest standards.  I have done my research and tried to find the most truthful “One.”  The lone survivor is doTERRA Essential Oils.   And doTERRA has a number of essential oils and blended essential oils that are effective and safe for your emotional and physical needs and wants at the office or wherever else.

CALM

Vetiver, Serenity, Lavender, Marjoram, Clary Sage

ENERGY

Elevation, Citrus Bliss, Peppermint, Slim & Sassy, Wild Orange

FEEL INSPIRED

Balance, Rosemary, Sandalwood, Black Pepper, Frankincense

FOR SELF-CONFIDENCE

Jasmine, Whisper, Sandalwood, Frankincense, Ylang Ylang

LOWER OFFICE STRESS

Rose, Melissa, Geranium, Grapefruit, Sandalwood

MENTAL CLARITY/STIMULATION

Basil, Lemon, Cypress, Melaluca, Peppermint

TO REFRESH THE WORK AREA

Lemon, Lavender, Melaluca, OnGuard, Euclayptus

There are a variety of essentials oils used for particular conditions or reasons.  The essential oils listed above are only a sample size.  And they can be applied or used countless ways.  However, it is best and easiest to use them, especially at the office, in methods and respects that make them simple to use.
 

1. Consume a few drops of certain essential oils with H2O.
2. Diffuse essential oils in the air via Lotus Diffuser or other.
3. Infuse bookmarks or office stationery with essential oils by: 1) Place a few drops of on paper or other stationary; 2) Put them in a plastic bag; and 3) Seal the bag and leave it overnight.  It is a great idea to pass on or send only good news in infused letters or other stationary.
4. Make a pendant necklace.  Make the pendant out of clay (terra-cotta).  Infuse the pendant with essential oils and wear it as a necklace as much as needed.
5. Or purchase a ceramic-, crystal-, glass-, metal- (i.e. Pewter) or pottery-pendant necklace specifically for aromatherapy or diffusing essential oil treatment.
6. Place a few drops of an essential oil on the back of ears, jaw, neck or wrists.
7. Place a few drops of an essential oil directly onto the pedals or stems of dried or silk plants or flowers.  This can also be done on real flowers or plants as well.
8. Place certain essential oils in small essential oil bottles in a drawer and place a few drops of a specific essential oil into a handkerchief or tissue to smell at times.  
9. Place specific essential oils in a spray bottle and use it as a disinfectant on equipment, furniture or surfaces or use them as a fragrance or perfume, or both. 
10. Put specific essential oils in cleaning agents, such as disinfectant wipes or hand soap, to fend off bacteria, fungi, viruses, etc.  The essential oils are effective against fighting off common cold, Herpes, influenza, MRSA, parasites,polio, etc.

Aromatherapy at the home or office or during drives from or to work is a basic and simple way to calm oneself and lower stress, give energy and/or increase focus and productivity or success.  I call home Los Gatos, CA that is in the South Bay of San Francisco’s Silicon Valley and do work in the Upper Peninsula.  As such, I have to deal with heavy traffic in the morning and night.  I hate traffic.  I tell my wife that sitting in traffic is perhaps one of the biggest wastes of time and a risk to my health and sanity.  I get so frustrated and restless needless to say.  But by accident I have learned to use the essential oil Vetiver to calm me and let me relax during my commute and whatnot.  I had in the backseat of my car a bag and inside it was a towel that accidently had been infused with a few drops of Vetiver essential oil from an open Vetiver essential oil bottle that has been left there for some time.  The commutes were jammed and slow with traffic but my energy and mood were different because once I experienced the effects of inhaling Vetiver I was patient and relaxed.  It was an answer to my unhealthy emotions and mood and I forever have Vetiver or a like essential oil in my car to help me with my commute or perhaps to cover up my smelly clothes from working out.

Aromatherapy.  It’s great to stink at work.  LOL.  And like the Old Spice commercials and saying, it will help you be your best SMELF. 

At work we used to stop each other and ask, “Hey.  Do you smell that [Sniffing]?”  It’s the smell of success.  Try it.  You’ll see…..or smell.  Success too.  

Phytly's Corporate Wellness. Art & Blueprint of Sitting and Standing: Part II

The Perfect Seat

The office chair highly recommended and most suitable for office work, addresses and offers numerous adjustments for altering body positions among varying body shapes and sizes. The best features most recommended by ergonomic specialists are armrests, back and lumbar spine support, forward tilting, an option for reclining and a soft and supportive seat cushion.

There are a lot of people in the world.  And our bodies are different from person to person in regards to varying shapes and sizes.  We are not alike in many ways. My best friend and I wear different sized pants, shirts and shoes and yet we are expected to sit in the same office chair type at work.  We should not be expected to fit perfectly in the same office chairs. 

It is proven people more comfortable in their office chairs are more likely to be less injured, productive and sit for longer periods of time. Conversely, people using uncomfortable and unsupportive office chairs are at increased risk of discomfort, injury and pain, including increased spinal stress. Therefore, it is an understatement to say the office chair is perhaps the most important entity of a healthy workplace environment and personal workstation.  And there are infinite ways to use chairs for health and vitality.

Most Preferred Sitting Style.  Not Recommended for Work.

I believe if you are going to do something, do it at 100%.  And if you are going to get something, get only the best option out there.  It's also like saying "You reap what you sow, and "You get what you pay for."  In regards to office chairs it is imperative to get the best fitting office chair despite cost that is specifically suitable for you.  It must fit and support "you."  And in order to purchase the best office chair to match your body shape and size please consider these highly recommended options and upgrades.    

Armrest

• Armrests: The arms are approximately 10% of our body weight.  An office chair's armrest should move backward and forward, down and up, and pivot wide in order to allow proper contact and support of the forearms and reduce the load of the arms and wrists, back, shoulders and spine.

• Lumbar Support: Our fingerprints are unique.  So is our spine.  And the most important consideration of injury prevention and spinal support in an office chair is it's lumbar support.  An office chair with more than a fixed lumbar support, such as assymetric adjustable lumbar support, is the best choice because it has depth, height and side to side support. 

Lumbar Support

• Forward Tilting Seat:  Our sitting position in an office chair changes continuously over the course of a workday.  We often sit straight and upright at the back of the seat or "perch" at the front edge of the seat.  In order to properly sit at the back or front edge of an office chair's seat make sure the office chair's seat has a forward tilting option that promotes alternative sitting positions, back pressure reduction and healthy spinal support.   

• Reclining Seat Option: We are healthy when we move throughout the day weekly.  If we are forced to sit in an office chair it is important to move and move often we must.  So contrary to "Leaning In" (Sheryl Sandberg, "Sorry!") or sitting upright we ought to recline.  "Lean Back."  A change in sitting position enhances blood circulation and muscle twitching and a recline of approximately 20 degrees reduced spinal disc pressure by 40 percent.  An office chair with more than a single-point pivot, such as a three-point pivot, is the best option because it has adjustable and lockable recline settings and tension controls that to support the lumbar back, pelvis and thighs.

  

  Recline at 20-30 degrees Sitting

  

• Seat Cushion and Height: The most basic and obvious needed thing of an office chair is a "good" seat cushion, and of appropriate height too.  An office chair with contoured, sufficient cushioning and lumbar back support increases energy, lowers injury risks and raises work production. And the seat height ought to be set so the hips are at or slightly above the knees. The combination of a comfortable seat cushion and an appropriate seat height of an office chair doubles the energy production, protection from injury/muscle strains and production and satisfaction with work.
  
  

There are a lot of choices and options for features or upgrades in ergonomic office chairs.  However, you can have an ergonomic chair and demonstrate poor posture.  An ergonomic office chair, albeit $15 dollars or $15,000 dollars, will not correct chronic improper sitting mechanics and/or poor core musculature, or fix the set-up and surroundings of a workstation.  It is up to you.  The ergonomic office chair is "a tool" and the labor or work is up to you.  You would not expect a hammer to pound a nail straight into wood unless of course stabilize the nail yourself.  That's probably not the best analogy but I am sure you get the idea.  The ergonomic office chair and set-up of the workstation are entities that in conjunction allow you to be comfortable and happy, more likely injury-free and most productive.

So how do you sit in an ergonomic office chair and use it in or within a workstation?  This is important because  our curves act as shock absorbers. No its not those kind of curves!  Its the curves of our spine.  And they move within all movement planes to distribute equal pressures along the back and hips and spine. Yet, a body that has to deal with poor sitting habits and overcome unequal pressures is often stricken with acute or chronic disc problems, headaches, joint or muscle pain, sciatica, spinal ligament or tendon strains, and tiredness among other things.  To avoid the affects of poor sitting habits and prolonged sitting please consider the following points in ergonomic sitting.

• Sit up, at 90 to 110-120 degrees.  And keep shoulder blades and shoulders pulled back and pushed down towards the middle of the spine.
• Adjust the armrests so arms are slightly supported.  This will eliminate or lessen body weight loads and pressures on the back, neck and shoulders. 
• Keep elbows flexed at 90 degrees at directly below the shoulder.  And use the armrests for the forearms.  The upper arms should be parallel to the spine.
• Sit in a "plumb line"; there is a straight line from ears (and shoulders) to hips.
• Sit with the back (more specifically the lower back) or lower spine pressed against the back of the chair.  The lower back should be slightly arched to minimize excessive or unequal strain.  The slight curvature of the lower back helps or maintains the strength and support of the spine and spinal discs throughout the vertebral column.  
• Sit with the knees slightly below the height of the hips.  The back of the knees and calves should be a fist distance from the front of the seat.  The feet should be flat on the floor.  If you can not reach the floor place a foot stool (?) under the feet for support.
• To alter sitting positions change the office chair's seat.  Specifically, lower the front of the office chair's seat in a slight downward tilt.  Though do not overdo "this" or you may feel like you are falling or sliding off.   It is recommended to change often sitting positions day to day, week to week, or as often as necessary to avoid static posture.  

Once you are in the correct sitting position adjust the workstation.  The workstation needs to be adjusted to your seat or sitting style.  You should not adjust the seat to the workstation.  You will do more harm on your body and posture over the long run.  To avoid "bad habits" and create synergy and symmetry between the ergonomic office chair (and you) and the work area please consider the following points for the workstation.

• Place the computer monitor screen at a distance of 20 to 40 inches or arms length from your eyes and face.
• Place the computer monitor screen at a height that has the middle or upper half of the screen at eye level.
• The computer monitor screen should be free of glares and shadows.
• There must be a keyboard tray to use.  A keyboard tray correctly positions the angle and height of the keyboard.  The wrists should be held in a neutral or straight position and the hands should hover over the keyboard during typing.  Use a pad or rest spot for the wrists to correctly position them during typing or with work.
• Do Not place a keyboard on top of the desk in the workstation.  Place the mouse near the keyboard to ease transitions.  You may also alternate the mouse's position or put it on the left versus right side of the keyboard to promote balance or symmetry. 
• Keep the workstation airy, clean and tidy.  The air around and within the workstation should be of the appropriate temperature and well-ventilated.  And things should be easy to find and within reach.  At least 40% of those around or in cluttered offices and/or workstations feel more anxious and stressed.  Keep it clean, and simple!     
• Do Not work for long periods of time.  Move and move often. You should do active job tasks that make you get out of your seat, such as making copies or shredding paper.  Or at breaks or during lunchtime you should engage in physical activity, such as getting up to get snacks or water or go walking.  Do Not keep snacks around or in the workstation.

An ergonomic office chair is critical for having and maintaining balanced strength and support, good body mechanics, no injuries or strains and proper posture at work.  The countless days and weeks working can pay a toll on the body and its supporting structures and tissues.  And we often fall victim to the effects of sitting and gain body fat mass and overall weight.  So we must give our bodies the undivided attention it deserves and needs and and do what is best for it in conjunction with working hard and being productive or successful.  I recommend alternating between sitting on an ergonomic office chair and a proper sized stability ball, and also moving from sitting to standing at different sitting and standing workstations.  Or you could just sit on a stability ball and do supportive walking while working: (LOL!)

Using Time Wisely: Sit-Walk-Work

Perhaps though you could just set an alarm on a computer or your watch that beeps every 30-45 minutes to remind you to get up and move for a short while.