Body Self-Care for the Computer User

Are you a user? An all-day, everyday computer user? If so, your body might be trying to send you a message. Listen real carefully . . .

"Psst! Buddy! You're killing me. I know you're making a living pounding on the keyboard, but my sitter is getting shot, my eyeballs are blinkity-blanking, and have you noticed my skin lately? Saggy. Baggy and dry as the Sahara. Do something!" 

So, what exactly are you going to do for your body? Besides healthy eating and exercising, that is. Here are several things that are easy and don't take a whole lot of time.

3 Strategies for Body Self-Care for the Computer User

Sit Right

Perching on a chair all day can do a lot of damage to your back and neck, so it's important that you position your body correctly. Sit straight in your chair. Yeah, I know I sound like your mother, but it turns out mom was right. Sitting straight, with your head upright, not dipping toward the monitor, really helps you prevent back pain. Your knees should be bent at right angles and don't cross your legs. Your feet should also be flat on the floor, not dangling. HERE'S a link with a picture of the correct position.

Look Right

Staring at a screen can wreak havoc with your eyesight, so follow the 20-20-20 Rule. Every 20 minutes, take a 20-second break to look at an object at least 20 feet away. Yep. That simple.

Drink Right

What's the number one drink of choice for most computer users? Coffee. There's just something about a steaming cup o' joe on your desk that makes everything seem better. But here's the deal . . . if you're sipping on coffee or tea -- or heaven forbid, soda -- chances are you're not drinking enough water. Staying hydrated is important. Dehydration leads to fatigue, headaches and an inability to focus, which all inhibit production. The current accepted rule of thumb is to drink eight 8 oz. glasses a day.

It's hard to focus on your body and stay healthy when you're thinking about deadlines. If you can work to make these 3 habits part of your daily routine, you won't have to think about it anymore, and your body will thank you.

Healthy Eating for a Computer Jockey

Apparently it's turning into health week here at Writer Off the Leash. Spring has a way of toggling the ol' sweet-mercy-I'll-soon-be-uncovering-my-body-due-to-heat reflex. Since we've already tackled exercise -- you are exercising, right? -- the next topic is food.

Yeah, I see you. Put that doughnut down!

Let's be honest. We all get cravings for treats on the naughty list. But if you're sitting at a desk all day, then you've got to not only limit those treats, you've got to be actively putting things other than pie into your pie hole. But what?

Foods rich in antioxidants are a go to. These nutrients are substances that may prevent or delay some types of cell damage. Here are the top 10 to keep within reach instead of M&Ms:

1. Small red beans, dried (well, yeah, cook em' first)
2. Wild blueberries
3. Red kidney beans, dried
4. Pinto beans
5. Blueberries, cultivated
6. Cranberries
7. Artichoke hearts, cooked
8. Blackberries
9. Dried prunes
10. Raspberries

It goes without saying that staring at a screen all day is hard on your eyes. Here are some nutrients that can help:

• DHA (docosahexaenoic acid) ~ found in fish, eggs, and seaweed
• Vitamin A ~ liver, eggs butter, sweet potatoes, carrots, spinach
• Lutein ~ kale, spinach, broccoli, avocado
• Bioflavinoids ~ berries, cherries, pomegranates 

And 2 vitamins that keep your nervous system healthy and which you might be lacking after a long winter are Vitamin D and B12. Again, fish and eggs are powerhouses of these.

Above all, don't forget to drink plenty of water. Not pop. Not coffee. Just plain ol' water. Keeping hydrated is one of the best things you can do for your body, whether you sit at a desk all day or not.

Get off the Couch, Pork Chop

This week heralds the tender green beginnings of spring. You know what that means? Yeah. Swimsuit weather is just around the corner . . . and the thought of shimmying my winterish jiggly-puff body into a pair of shorts makes me break out in hives. Really. I've got hives today. Go figure.

But back to the topic at hand. It's past time for all of us to get off the couch and exercise -- especially if you're working at a computer screen all day. Besides the obvious health benefits of strengthening your bones, shedding extra fat, and improving the ol' cardio system, it turns out there's one more big bonus to exercising:

Physical activity boosts creativity.

Oh, quit your groaning. I know you wished I had said that eating doughnuts enhances creativity, but there aren't any studies out there proving that (though if you know of any, please give me a holler--I'd sign up to be a lab rat for that any day). There are, however, studies that show regular exercise is associated with improved divergent and convergent thinking. That's scientificky-type speech for the components of creative thinking.

As for me, my plan is to do the 7 Minute Workout once a day for the next week. I'll report back next Monday to let you know how I did. It seriously is 7 minutes, no more, no less, though you can make it repeat and do more if you like. It's basically an app that has fast-paced exercises one after the other, with videos so you can see what you're supposed to be doing. I've got it on my phone.

But you do you. Even if all you do is add one jumping jack to your daily routine, you're headed in the right direction. Just plan on doing it for one week. You can live through seven days of exercise, and who knows? You might continue on with it for longer.

A Visit to Crazy Town

I've got a lot on my plate, and I'm not talking BBQ. I'm teaching a new English class this fall, I've got several story irons in the fire, I'm in the middle of a landscaping project, there's the back forty to plow and if I don't get my fanny over to Target and buy some new underwear, well, let's just say things ain't gonna be pretty around here. Yep. Life can be crazy nuts sometimes, so here are a few coping skills that just might get you by . . .

3 Ways To Beat Stress

Eat
Yeah, I know. This sounds like a stupid made-up coping mechanism to deal with stress just because I love me a good bean burrito from Chipotle. But no, Ke-mo Sah-bee, I'm not foolin' with ya. Taking a lunch break is good for your body and your mind. Check out this little article: If You Think You're Productive During Lunch, Think Again.

Breathe
Andrew Weil, MD, has a 4-7-8 breathing trick that leaches stress from your lungs. Go ahead, give it a whirl . . .
1. Exhale completely through your mouth making a whoosh sound.
2. Close your mouth and inhale quietly through your nose for a mental count of four.
3. Hold your breath for a count of seven.
4. Exhale completely through your mouth, making a whoosh sound to a count of eight.
5. This is one breath. Now inhale again and repeat the cycle 3 more times for a total of four breaths.
What did you think? Want to try another one? Check out his Three Breathing Exercises article.

Walk
Walking improves creativity, but don't take my word for it. The brains at Stanford University say so too. Their study showed that a person's creative output increased by 60% when walking. And if you're interested in reading more about the study, click here.

If your schedule is as whacked out as mine, give these 3 stress-relievers a try. Personally, I like the lunch one the best.

Pumping Up Some Motivation to Exercise

I kind of just want to sit around and eat. Could be because I've got a container of homemade chocolate chip cookies calling to me from the counter. But more likely it's the dang snow outside. The calendar says shorts weather is just around the corner, but my thighs and the weather are screaming that ain't gonna happen anytime soon.

Yeah, I've got a gym membership. Yeah, I should walk the dog. But here I am, sitting on my rump roast, thinking about cramming one more killer cookie into my mouth. Why is it so hard to exercise? Oh yeah. That's right. BECAUSE I HATE IT.

You didn't know you'd be tuning into a rant today, did you? I suspect, though, that I'm not the only hater out there.

Here's the deal . . . thinking about slipping into shorts and tank tops without any cottage cheese type lumps or serious muffinish overhangs is oh so much easier than doing the hard work to achieve that body -- which is eerily like writing. Except for the cellulite. What I mean is that it's easier to think about writing a novel than committing the actual deed.

So. There's the ugly truth. The only way out of this lack of exercise pickle is through, one sweaty sit-up at a time, just like the only way to make it to "The End" of a novel is one word at a time. Wait a minute . . . pickle?

I think there's a hamburger calling my name. Smashburger, here I come, baby.

Oh, quit your judging. I'll jog there.

Doing My Part to Prevent Scurvy

Fun fact: I hate fruit. No, really. Can't stand the stuff, except for apples. I'll eat those. Nevertheless, a writer must eat healthy, so I do own a juicer to get my share of fruit-a-licious nutrients.

You may be wondering how this ties into reading, writing, or publishing. It doesn't. Today, friends, we are roaming off the leash into the neighborhood of how to choose a good piece of fruit.

WATERMELONS

Whenever I thump a melon, I listen to hear if anything taps back on the inside, a morse code that says "I'm the sweetest one here so buy me." Newsflash: this doesn't work. So I googled it. Here's what you're supposed to do. Hold the melon in one hand and tap it lightly with your other hand. If you feel a reverberation in the hand holding the melon, that's the baby for you. If not, go buy some bananas.

ORANGES

I figure if they don't have green or white fuzz on them, winner winner chicken dinner! Nope. Wrong strategy. Apparently you need to pick the one that's heavier than it looks. What does that mean? Just go for the one that's heaviest, I guess. It has something to do with the water content and juiciness.

BERRIES

Did you know that berries can continue to ripen at home? Huh. I must've been in the bathroom when the teacher was imparting that little nugget of wisdom. Still, if you like sweet berries, go for the most vivid in color.

PINEAPPLE

This is a fun trick. You simply try to pick out one of the center leaves. If it comes out easily, the pineapple is ripe. Makes me want to run to the store and give this a whirl. What I usually do is sniff the outside and see if it smells like a pineapple, which turns out is a valid way to select a tasty pineapple.

Any other sage fruit advice you readers want to share? Educate me in the comment section.

Just Say No

It's afternoon. Your eyes are droopy, but you've got to pound out at least 600 more words for the day, do a blog entry, write a thank you note to Great Aunt Gertrude, compose a grocery shopping list, and...oh yeah...answer those interview questions you promised to send last Tuesday. What will perk you up enough so you don't end up snoozing on your computer, leaving the waffly imprint of the keyboard mashed into your face?

As tempting as it is, do NOT reach for a cold can of Coke. Yes, my friends, today we are romping off the leash into the sugar-is-the-devil neighborhood. Here is what happens to your body when you slam back 12 oz. of Coke. . .

10 Minutes after Consumption
The full, glorious 10 teaspoons of sugar hits your system. Normally this much sugar ingested will make you want to barf, but the phosphoric acid in the soda helps keep it in your tummy. Oh yeah, did I mention 10 tsp. of sugar is your DAILY recommended intake?

20 Minutes after Consumption
Your blood sugar goes off the charts from an insulin burst. This makes your liver kick into overtime to dispel that poison by changing sugar into fat. Bad idea right before bikini season.

40 Minutes after Consumption
Woo-hoo! Caffeine backstrokes through your bloodstream, increasing your blood pressure, dilating your pupils. Zingy, eh? That's because the adenosine receptors in your brain are temporarily blocked, obliterating your urge to nap.

45 Minutes after Consumption
Dude! You're flying! No, really, because your dopamine production is crazy-go-nuts right about now, stimulating your brain's pleasure centers. Sound like a trippy visit to LaLaLand? It is, because this is exactly how heroine works.

60 Minutes after Consumption
Better toodle off to the bathroom because caffeine is a diuretic (translation: you've got to pee). Remember that phosphoric acid that helps you keep the sugar down? It also likes to snatch up your calcium, magnesium and zinc down in your lower intestine. So, while you're sitting on the toilet (or standing as the case may be), you'll be flushing away those nutrients that your bones could've used.

And now it's crash time. You're back to feeling sleepy and possibly a little cranky as well because your body wants another hit.

The moral of this little tale? Next time you're feeling sleepy, stand up and do a few jumping jacks, run out the front door and suck in some fresh air, chase the freaking cat around the table a few times. . . anything but drink the demon in a can.

Disclaimer: just so the Coca-Cola company doesn't sue me, this goes for pretty much any kind of pop. So there. They can all file for litigation.

Avoiding the Squints

You know those websites where there's a black background and white type? After you read them for a few minutes and then look away from the screen, do your eyes go wonky? Because mine do, and I'm wondering if I've got short-circuited eyeballs or if that's a normal opthalmic response.

Either way, it got me to thinking about all the time people spend nowadays staring at screens and how that's probably not too good for our peepers. So, I did a little research and you get to reap the benefits.

5 Ways to Avoid Digital Eye Strain

#1. Brighten things up.
Not the screen, necessarily. I'm talking about the room. Make sure to have a light on while using your computer because it helps reduce the strain.

#2. Position is everything.
Sometimes when I'm looking at Pinterest, I practically smash my nose against the screen to get a really good look at a cute pair of shoes. Naughty, naughty. The ultimate distance between your shnoz and the screen should be around 20-28 inches.

#3. Change your focus.
Every 15 minutes or so, look away from the screen and focus on a distant object. This gives your ol' focusing muscles a bit of a workout.

#4. Bat those eyelashes.
It's a fact that your blink rate decreases as you stare fixated at a screen. Make a conscious effort to blink every 10-15 seconds. This coats the front part of your eye, nourishing the area with oxygen and nutrients and sharpens your vision.

#5. Go to your happy place.
Close your eyes and put the centers of your palms over your eyes. Relax by taking some deep, slow breaths. This one is my personal favorite. Try it. You'll love it.

These are just a few tips. If you're interested in finding out more, check out this article by Dr. Edward Kondrot, founder of The Healing Eye and Wellness Center.

Move Over Rachel Ray

Avoiding BBS Syndrome during the holidays is tough, especially for writers who sit all day. Never fear, though. Here's a delicious alternative to all those sugary Christmas cookies.
(oh yeah, note to self...next time while shooting a cooking video, put away the dishes in the sink first)

CHEWY GRANOLA BARS

2 Tablespoons Flaxseeds
1/4 Cup + 2 Tablespoons water
2 Cups Oatmeal
1/2 Cup Flour
1 Teaspoon Baking Powder
1/2 Teaspoon Salt
1/4 Cup Sugar
1/2 Cup Nut Butter of Your Choice (peanut or almond or whatever)
1/3 Cup Maple Syrup
1/4 Cup Chocolate Chips
Whatever else you have on hand...pumpkin seeds, walnuts, coconut, pecans, cashews, raisins, dried fruit, etc.

1. Preheat oven to 375. Combine flax seeds with water and set aside.

2. Combine oats, flour, baking powder, salt & sugar in mixing bowl. Stir in chocolate chips or whatever else you're using.

3. In separate bowl, mix maple syrup with nut butter and mix until smooth. Stir in flaxseed mixture.

4. Add wet and dry mixes and stir well.

5. Put in a greased 8 x 8 pan and bake for 15-20 minutes

#1 Exercise For Writers

Ever wondered what the most important exercise for writers is?