4.1.3 Digital Health
After gaining 15 pounds since the beginning of my graduate school online program, I realized that the long hours spent at my computer was having several detrimental effects on me.
1. My eyes were beginning to suffer from symptoms similar with "snow blindness".
2. My weight gain put me over the line with regards to BMI.
3. My inactivity was causing my feet to go numb.
4. My memory and focus began to degrade.
5. My heart started to have some stress-related problems.
6. My family/friends complained of my inattentiveness.
7. My back, neck, wrists, and head often suffered dull aches.
8. My productivity dropped as I experienced constant fatigue.
9. My outlook on life shifted toward the negative.
10. My online time increased as my productivity dropped.
Beginning in the summer, I started taking steps to address each of the problems, with varying degrees of success:
1. My eyes were beginning to suffer from symptoms similar with "snow blindness".
I purchased a pair of GammaRay glasses to wear while working on "white space" whil on the computer. White space is pretty much anything like word processing, reading digital books, or even working on this blog. Here is a link to them:
http://www.amazon.com/GR003-C1-Ergonomic-Protection-Resistant-53-16-140/dp/B00BQ7KBV4
The glasses helped, but I wish I had purchased some with a small amount of magnification!
2. My weight gain put me over the line with regards to BMI.
I stopped eating any gluten products and lost 10 pounds over 3 weeks. I also increased my amount of exercise, which I will detail in the next "step."
3. My inactivity was causing my feet to go numb.
My son, who is an exercise physiology major, installed an app called, "Walking mate", that tracks my every step throughout the day. My goal is 10,000 steps per day. I meet my goal at least 3 days each week.
Walking Mate APP Google Play Store
I use a timer, and every hour I get up, go down 1 flight of stairs, drink 6 ounces of water, go down another flight of stairs, stretch, use the restroom, and climb back up two flights of stairs. This takes 5 minutes- but it has helped me to meet my step goal and my water intake goal. I end up back at the top floor- less breathless now than when I started this two weeks ago- and am ready to move forward on whatever task I am about.
4. My memory and focus began to degrade.
Vitamin supplements like Fish oil, CoQ10 and Ginko Biloba and SAM-E were suggested by my health practitioner, and I have added them to my daily regimen. Increasing water intake has also helped. Many teachers develop poor hydration habits due to the fact that restroom breaks are often 3 - 4 hours apart, and drinking water only causes more stress on the bladder.
5. My heart started to have some stress-related problems.
A mild heart attack in October made me reassess everything about my lifestyle, and I dropped some of my tutoring jobs as well as one of the clubs that I was helping to run.
6. My family/friends complained of my inattentiveness.
I beg them forgiveness and try to schedule time on the weekend, even if it is just a couple of hours. I try to get active time together- that way I can work on my health issues while catching up in conversation.
7. My back, neck, wrists, and head often suffered dull aches.
I bought a wrist pad for the computer, an inversion chair, a back roller, and a massage chair!
8. My productivity dropped as I experienced constant fatigue.
I go to bed by 10 on weekdays and about 11 on weekends. Exercise and a healthier diet has been helping. The snow days helped me to get well from a virus that lasted over 10 days.
9. My outlook on life shifted toward the negative.
My prayer group actively prays for me. I listen to motivational messages when I drive to work and when I drive home every day. Prayer and meditation, on a regular basis, help to keep me centered and focused. Every time I start to think that I can't do it all, I remind myself to "just keep swimming" or to focus on positive thoughts and keep working.
10. My online time increased as my productivity dropped.
A vicious cycle has started, and the first 9 steps are fully implemented in my life to reverse this cycle. It is helping. I am glad to be taking some steps to get my health back!
Advice:
1. Plan time to work and time to rest and time to play.
2. Tell friends and relatives ahead of time when you take on a big life change such as a graduate program.
3. You will need to disconnect some.
4. Drop unecessary activities ahead of time- you will need twice as much time as you think you do, so make room is your schedule.
5. Start during the breaks between semesters- a head start means everything when you have technology snafus and other issues to contend with during class.
6. Exercise every hour during your seat-time. (Do not skip this step!)
7. Drink every hour.
8. Eat healthy foods, and do not spend your recreation time online with Facebook or other social media- you need a break from the sitting position.
9. Stretch often and remember to breathe.
10. Recreate by being active- try to combine social time with physical activities.
Best of luck to you!