#wellnessjourney Archives - Prevention of Sexual Harassment, Inclusive Diversity, Employee Assistance Program | CecureUs | Chennai

Is Intermittent Fasting Good for Health? Unpacking the Pros and Cons

Niharika — Fri, 05 Apr 2024 10:34:16 +0000

According to NFHS-5 data, 23% of women and 22.1% of men are classified as overweight based on their BMI. According to early findings, 40% of women and 12% of men in the country are abdominally obese.

Intermittent fasting (IF) has gained popularity in recent years, with many promoting its potential benefits for weight loss, metabolic health, and lifespan. But is intermittent fasting truly beneficial to your health, or is it just another dietary trend? In this blog post, we’ll look at the benefits and drawbacks of intermittent fasting so you can make an informed decision about whether it’s right for you.

What is Intermittent Fasting?

Intermittent fasting is an eating pattern that alternates between periods of fasting (no eating) and periods of eating. Several popular IF methods exist, including the 16/8 method (fasting for 16 hours and eating within an 8-hour window), the 5:2 method (eating regularly for five days and drastically reducing calorie intake on two non-consecutive days), and the Eat-Stop-Eat method (24-hour fasts once or twice a week).

What is 16:8 intermittent fasting?

The 16:8 intermittent fasting diet is an example of time-restricted fasting. It entails eating for 8 hours and then fasting for the remaining 16 hours of the day. Some people believe that this procedure works by regulating the body’s circadian rhythm, or internal clock. The majority of people who follow the 16:8 plan avoid eating at night, as well as for a portion of the morning and evening. They often consume their daily calories in the middle of the day.

There are no restrictions on the sorts or quantities of food that a person can consume during the 8 hours. This flexibility makes the strategy very simple to execute.

How to Do It?

The 16:8 diet is most easily followed by selecting a 16-hour fasting window that includes sleep time. Some experts recommend ending your meal in the early evening, as metabolism slows down after this time. However, this is not an option for everyone. It is also recommended to avoid eating for 2-3 hours before bedtime.

You can select one of the following eight-hour eating windows:

9 AM – 5 PM
Hours: 10 AM – 6 PM
Noon-8 PM

People can eat their meals and snacks when it is convenient for them. Eating regularly helps to reduce blood sugar spikes and troughs, as well as excessive hunger.

Pros of Intermittent Fasting:

Weight loss One of the key reasons people choose intermittent fasting is the possibility of weight loss. By limiting the time window in which you eat, you can automatically lower your calorie intake, which may result in weight loss or maintenance.
Improved Metabolic Health: According to some research, intermittent fasting can increase insulin sensitivity, lower blood sugar levels, and reduce the risk of type 2 diabetes. It may also enhance other metabolic health indicators such as cholesterol and blood pressure.
Heart Health: IF has been associated to better cardiovascular health by lowering risk factors such as high blood pressure and cholesterol. It can help reduce inflammation, which is an important role in heart disease.
Cellular Repair and Longevity: During fasting, your body may activate mechanisms such as autophagy, which degrades and recycles damaged cells. This cellular repair mechanism is expected to improve longevity.
Brain Health: There is some research indicating that IF could have cognitive benefits, such as improved brain function and protection against neurodegenerative diseases.

Cons of Intermittent Fasting:

Individual Differences: Intermittent fasting affects people differently. While some people benefit from this eating pattern, others may have increased appetite, irritation, or difficulties concentrating during fasting times.
Skipping Breakfast: Many IF strategies require skipping breakfast, which may not be suitable for everyone. Breakfast is generally seen as an essential meal that offers energy and vital nutrients to begin the day.
Nutritional adequacy: It is critical to ensure that you consume all of the nutrients your body requires within the eating window. Poor planning can result in nutrient deficits.
Sustainability: Long-term commitment to intermittent fasting might be difficult for some people, so find a strategy that you can stick with over time.
Eating Disorders: Intermittent fasting may not be appropriate for people who have a history of eating disorders or are at risk of developing one.

Intermittent fasting can be an effective dietary strategy for some people, with possible benefits including weight management, improved metabolic health, and cellular regeneration. However, it is not a one-size-fits-all solution; its applicability is determined by individual tastes, lifestyle, and health goals. Before starting an intermittent fasting regimen, talk with a healthcare physician or certified nutritionist. They can offer personalized advice and assist you in determining whether intermittent fasting is suitable for your unique requirements. Remember that there is no single diet that works for everyone, and the key to optimal health is establishing an eating pattern that matches your body and goals.

Reach out to us at www.eap.cecureus.com /wellness@cecureus.com / 1800 121 9497 to get healthier.

For more blogs and articles, visit our official website. Contact us for workshops and queries related to POSH, EAP (Employee Assistance Program,) and Diversity and Inclusion.

The post Is Intermittent Fasting Good for Health? Unpacking the Pros and Cons appeared first on Prevention of Sexual Harassment, Inclusive Diversity, Employee Assistance Program | CecureUs | Chennai.

Unmasking the Unseen : Understanding Hearing Loss as a Hidden Disability

Niharika — Thu, 26 Oct 2023 08:53:57 +0000

Nimith, a manager at a textile mill, gets the diagnosis for severe hearing impairment (61-80 dB) in one ear. He gets irritated, angry and disturbed more often than normal. Lately, he had difficulty keeping up with colleagues on the phone. He was missing the instructions and there were communication gaps during the conversations. This became obvious in one of the face-to-face conversations with his subordinates. Rajan, his subordinate, discovered that Nimith could hear certain words if shouted into his better ear. Rajan was sensitive enough and reported this to the other senior manager. Nimith was immediately put on Audiometry tests and a series of other tests. The result is, that he has a hearing impairment in one of his ears. Constant exposure to loud noise caused an increase in sound intensity. This sound intensity of greater than 70 dB caused hearing loss. Currently, Nimith is under treatment and medications. Many Indian workers working in heavy industries like mining suffer hearing loss. 17% of adults aged 20-69 years suffer from permanent hearing loss due to noise.

A lot of people end up without a job. Some are unable to secure employment that matches their skills and qualifications. Though Nimith receives compensation through the Workman’s Compensation Act and other acts. Still, there is very little awareness about this hidden disability.

Hearing loss – a Hidden Disability

Hearing loss is also known as an invisible disability. We can identify a cast on an injured person’s leg by looking at him. Hearing loss is not obvious as it is not visible by looking at them. It is tragic to know that only 1 in 5 who have hearing loss seek treatment. The rest goes untreated. In India, approximately 63 million people suffer from significant auditory impairment.

Acquired hearing loss

Acquired hearing loss appears as a result of a disease, a condition or an injury. ACH usually appears after birth, at any time in one’s life. NIHL (Noise-Induced Hearing Loss) is partial or complete hearing loss in one or both ears. This occurs as a result of one’s employment. For example, employment in industries like textile, printing, and mining. These industries are responsible for excessive and hazardous noise. NIHL is the second most common form of acquired hearing loss.

Hearing loss due to devices like earphones

Headphones and earbuds can cause noise-induced hearing loss (NIHL). Globally, around 1 billion teenagers are at risk of hearing loss due to excessive use of these headsets. Bluetooth headsets are not harmful to your health. Overuse of these devices can cause permanent damage to the ears and deafness. We can prevent this by reducing the volume and the exposure time.

Hearing loss and mental trauma

Hearing loss has a profound impact on daily life, health and well-being. Persons with hearing impairment have difficulty of various degrees in hearing sounds. People with hearing loss will not be able to communicate with family and friends. This makes them face social isolation, feelings of loneliness and depression. On the emotional level, they may feel anger, anxiety, and frustration in life. This leads them to insomnia and fatigue. Other health effects of hearing loss are headaches, lack of concentration and irritation. We can understand the mental trauma and helplessness they are going through.

How can we support them

Adapting to life with a disability is not easy. Appropriate treatments, hearing aids, and protectors can help and support. Mandatory education and training programs will raise awareness about noise hazards. Employers and co-workers in the workplace can do the following measures:

When approaching a co-worker with a hearing disability be empathetic and not sympathetic.

Move past their hearing impairment and concentrate on getting to know them as a person.

Provide them with hearing protectors like earmuffs, ear plugs and ear canal caps at the workplace.

Employers can arrange for staff training programs on deafness issues.

Employers should conduct a sign language training program for all employees.

Employers should ensure that the workplace is well-lit and allows natural light. This helps in better face-to-face conversation.

Communicate with them through facial gestures and sign language. You can also write down what you want to communicate. Also, you can ask them how best to communicate.

Make sure the workplace is well signposted.

The employer should ensure that the workplace should be with minimal background noise.

Ensure that hearing-impaired workers understand all evacuation procedures during emergencies. A written instruction booklet can be kept handy.

Use a ‘visual alert system’ such as a flashing light on any device that is a health or safety risk.

Some of the suggested equipment for smooth office work are:

Telephone typewriter
Volume-enhanced telephone
FM and infrared listening systems
Audio loop – a wire loop that encircles a particular area (such as a conference room). It provides amplified sounds to the person via their hearing aid.

International Sign Language Day

The UN proclaims 23rd September as the “International Sign Language Day” to create awareness of this hidden disability. It also protects the human rights of the hearing impaired.

Let’s be supportive, empathetic and inclusive of the people with hearing impairment. Let’s build a supportive environment to make them feel empowered and capable, rather than hindered or inferior.

Please reach out to us for any queries on Understanding Hearing Loss as a Hidden Disability.

For more blogs and articles, visit our official website. Contact us for workshops and queries related to POSH, EAP (Employee Assistance Program,) and Diversity and Inclusion.

The post Unmasking the Unseen : Understanding Hearing Loss as a Hidden Disability appeared first on Prevention of Sexual Harassment, Inclusive Diversity, Employee Assistance Program | CecureUs | Chennai.

Start Assessing your Emotional Wellness today – by Dr. Bhavna | The Holistic Wellness Self-Assessment |

Niharika — Wed, 23 Jun 2021 14:10:14 +0000

Emotional wellness is an integral part of our overall well-being and affects our day-to-day functioning and behaviour. If left unchecked, overwhelming emotional problems can unsettle our lives and the lives of those around us. The extended pandemic has thrown a sharp focus on our emotional wellness and has left numerous employees across sectors wondering how to achieve emotional wellness for themselves and their loved ones or someone they know, so they can cope with situations better.

Based on the Workshop conducted by CecureUs in collaboration with Dr. Bhavna, we discuss the different ways of assessment of the level of emotional wellness of employees, understanding the severity of our problems, taking corrective measures, and building a lifestyle to help employees feel better now and going forward in the new post-covid normalcy that will hopefully soon follow.

Part #1 of this blog looks at multiple ways to effectively assess the emotional wellness of employees and identify what problems may be ailing them. The assessment can then help us recognize the kind of help they may need or the changes to make in their day-to-day lives to feel better and maintain healthy emotional wellness.

We begin by asking – What is Emotional wellness?

Emotional wellness can be defined as the state of well-being that allows an individual to:

Fulfil their potential
Be able to cope with problems and situations better even in times of adversities, like Covid-19
Be able to do productive work while having a sense of purpose
Be able to make a contribution to society

While these definitions give any employee keen to make an assessment or an overall understanding of how emotional wellness feels, they may not help us gauge our problems or emotional well-being completely.

To do that, we discuss three assessments that can help evaluate the emotional wellness of ourselves or those around us.

Assessment of the level of Emotional Wellness:

Self-assessment based on some specific parameters:

Our emotional states depend on our problems and manifest in different ways. Emotional wellness is also unique from person to person. Some of us may feel frustrated more often, and some may feel extremely tired and spent emotionally and physically. Many of us may also question our physical and emotional capabilities because of our problems, and some may be experiencing body aches and pains more than the usual threshold. Headaches, disturbed sleep patterns for long periods, negative thoughts, and prolonged low levels of concentration and motivation are a few more parameters that can help us understand the impact of our problems on emotional wellness. These parameters are easy to comprehend through simple self-assessment tests.

If an employee has been experiencing any or more of the above for prolonged periods, it clarifies that their emotional wellness is not currently up to the mark and needs all the attention it can get.

Identifying our potential:

Potential versus achievement can reveal to an employee the information about their emotional states. One of the best ways to identify our potential and emotional wellness is by performing a SWOT analysis. SWOT is nothing but an S – Strength, W – Weakness, O – Opportunity, and T – Threat analysis.

Strengths and weaknesses are generally temperamental or based on character and feelings. Opportunities and threats are circumstantial.

If an employee has identified their potential and sees that their performance falls short of their current potential, it could be a red flag.

This is another assessment that can help an employee identify any problem with their emotional wellness.

Types of responses to critical incidents:

Any incident draws out a response from us, however minute. (An apt example of a critical incident is Covid-19). Our bodies and minds are no different. Based on what’s happening around us, or even within us, or the problems we face, our emotional wellness changes, and there are several ways our body responds to critical incidents, be it at home or at work. These physical and emotional responses may sometimes be unbeknownst to us, working as symptoms of deeper emotional problems that we need to be aware of.

Below are the different types of responses to critical incidents that help in assessing our emotional wellness:

– Somatic Responses:

Somatic responses mean bodily responses, which are mentioned below.

Insomnia – Is a sleep disorder that affects the ability of an individual to have a good long sleep.

Insomnia can be classified into 3 types:

Initial Insomnia (An individual finds it difficult to fall asleep. Sleep always seems farther away than desired), Middle Insomnia (An individual finds it difficult to remain asleep and wakes up several times in between, effectively breaking the sleep cycle), and Terminal Insomnia (An individual wakes up much earlier than desired and cannot fall asleep again).

Emotional Eating – Overeating or giving up on food due to appetite loss.
Aches and pains – You May feel aches and pains in different parts of the body without much reason for the aches.
Heavy head, headaches – Pain in the front part of the brain (frontal cortex), migraine.
Palpitations – Irregular beating of the heart. Most commonly feels like the heart skipped a beat or beats too fast.
Fatigue and tiredness – Feeling emotionally and physically drained, tired, and low on energy.

– Cognitive Responses:

Difficulty in paying attention, poor concentration, and loss of focus
Indecisiveness
Increase in forgetfulness
Procrastination
The ruminative pattern of thinking – Thinking of something particular for a prolonged period

– Affective Responses:

Internalizing stress to our problems manifests as follows – feeling low, disinterest in activities, negative thought processes, social isolation, feeling hopeless and helpless, being prone to anxiety and phobias, and OCD.
Externalizing stress manifests as anger, short-temper, Irritability, and displaced anger (Showing anger meant for someone or some other situation on someone else)

– Behavioural Responses:

Demotivated and discouraged
Procrastinating
Less productive
Avoiding situations and absenteeism
Presenteeism – Being present physically but mentally and emotionally absent.
Overindulgence in social media
Increased consumption of caffeinated drinks like Tea and Coffee
Increased consumption of Alcohol
Smoking
Use of drugs (illegal substances or self/unauthorized prescriptions of pharmaceutical drugs

The responses help in the assessment of emotional wellness in a more detailed and descriptive manner. If an employee notices some or many of these responses or reactions in themselves or someone near and dear to them, chances are the employee/ dear one’s emotional wellness is not healthy.

Assessing and identifying form the first few steps to emotional wellness. However, acknowledging that one’s emotional well-being is not healthy is of prime importance. Once this is achieved, emotional recovery can be facilitated much more effectively. The resultant healing would help us deal with the current situation and equip us to be better prepared for any situation that life may throw at us without overturning our emotional and mental well-being.

To know more about our Prevention of Sexual Harassment (PoSH), Diversity, Equity and Inclusion (D,E&I) and Employee Assistance Programs (EAP) solutions do write to us at connect@cecureus.com or call us at +91-7200500221.

The post Start Assessing your Emotional Wellness today – by Dr. Bhavna | The Holistic Wellness Self-Assessment | appeared first on Prevention of Sexual Harassment, Inclusive Diversity, Employee Assistance Program | CecureUs | Chennai.