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Apr 3

We Get, and Give, Lots of Bad Advice. Heres How to Stop. – The New York Times

Here, advice-givers can help. When people come to us for advice, we can resist the urge to give them a single recommendation. People rarely need to hear our conclusion. They benefit from hearing our thought process and our perspective on the relevant criteria for making the choice. The most useful advice doesnt specify what to do; it helps people see blind spots in their thinking and clarify their priorities.

Now, when students come to office hours, I start by asking them what they want. Are they looking for me to validate a decision theyve already made, challenge their assumptions or help them think through the considerations? Then, if I share a lesson from my own experience, I make sure to qualify that it may or may not apply to them. Heres how I landed on my career. Which aspects of my approach make sense for you, and which ones dont?

At some point, you have probably noticed that youre wiser when giving advice to others than you are in making decisions for yourself. Youre not alone. In psychology, its called Solomons paradox, and it often happens because we have more distance from other peoples problems than our own.

When making our own career choices, we tend to zoom in on all the ways that the options differ. Ive seen students make Excel spreadsheets comparing jobs on 23 dimensions, which is an easy way to get stuck in the weeds. When were giving advice to others, were more likely to zoom out to see the big picture. Instead of trying to weigh all the factors, we base our recommendations on the two or three most important factors.

The lesson here is that one of the most effective ways to get better advice is to give it. Sure enough, psychologists find that our reasoning becomes wiser when we think about our own problems from a third-person perspective.

I very often have to remind myself to take my own advice, Cheryl Strayed, author of Wild and a professional advice-giver, told me on WorkLife. I know what the right thing to do is. I dont always do it.

Advising others doesnt just help us make better decisions it also leaves us more motivated to follow through. In one experiment, when high school students were randomly assigned to give advice to younger students on how to stay motivated in school, their own report card grades improved.

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We Get, and Give, Lots of Bad Advice. Heres How to Stop. - The New York Times

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Apr 3

Jorge Garcia bio: weight loss, wife, net worth, where is he now? – Latest News in Nigeria & Breaking Naija News 24/7 | LEGIT.NG

Being overweight is an issue most people including celebrities battle with. It can affect one's self-esteem. Some Hollywood celebrities choose to share their weight loss journey with their fans and viewers. For American actor Jorge Garcia, his weight loss journey started when he was asked to lose some pounds by the producers of Lost. He opened up about his journey and shared his diet and workout plans.

Image: instagram.com, @pronouncedhorhaySource: Instagram

Jorge gained public attention when he landed the role of Hugo Hurley Reyes in Lost. He was later featured in other films and TV shows like Mr. Sunshine, Fringe, iSteve, and Hawaii Five-0. Amidst the roles he had, viewers began to notice that he was gaining weight. Jorge Garcia weight gain became a point of concern not only to him but also to his relatives and family.

The actor was born on April 28, 1973 in Omaha, Nebraska, United States. His Chilean-born father was a doctor while his Cuban-born mother was a professor.

He was raised in San Juan Capistrano, Orange County and attended San Clemente High School. Jorge joined wrestling and was named 'Triton of the Year' during his senior year.

In 1995, Jorge graduated with a major in Communication Studies from the University of California Los Angeles (UCLA). He also took classes at the Beverly Hills Playhouse acting school.

Garcia started auditioning for TV roles while he worked at Borders Books and Music. He made his acting debut in 1997 when he played the role of Hector Lopez in the TV series Becker. He was cast for thirteen seasons of the show.

His role as Hugo 'Hurley' Reyes on Lost was specifically created for him. This was after the producers spotted him on the comedy series, Curb Your Enthusiasm.

While on Lost, he wrote a blog about the show called Dispatches from the Island. He discussed the script of season 6 in a podcast titled Geronimo Jacks Beard. He hosted the podcast alongside Bethany Leigh Shady.

In 2010, Garcia actor landed the role of Dr. Diego Soto in Alcatraz. He then made an appearance on an episode of How I Met Your Mother. The episode was titled Blitzgiving.

In 2011, he assumed the role of Bob Bobinson Bobert in Mr. Sunshine. He portrayed the role of Steve Wozniak in iSteve, a parody film produced by Funny or Die.

He appeared in a guest role in season four of Hawaii Five-0. He played the character of Jerry Ortega. He was later taken in as a regular on the show.

Is Jorge Garcia still on Hawaii Five-0? The actor left the show in September 2019. His last appearance was on season ten.

On November 14, 2016, the actor alongside Ralph Apel launched a bi-weekly podcast titled Kaiju Podcast.

The actor was also featured on the cover of Weezer's album, Hurley, named after his character on Lost. Does Jorge Garcia really sing? He performed with Weezer and even dropped lines with Rivers on Perfect Situation.

Image: instagram.com, @pronouncedhorhaySource: Instagram

Here is a list of Jorge Garcia movies and TV shows:

The actor made an appearance in the following movies:

Image: instagram.com, @pronouncedhorhaySource: Instagram

Jorge had roles in the following TV shows:

Image: instagram.com, @pronouncedhorhaySource: Instagram

For his role in Lost, the actor earned these awards and nominations:

For his role in Alcatraz, he was nominated for Best Actor/Television at the Imagen Foundation Awards in 2012.

Jorge's weight gain was as a result of his unhealthy eating habits. Even though his weight was not much of an issue to him, but it was not good for his health. To have him around longer, his family and relatives advised him to lose weight.

For his role in Lost, the producers asked him to shed off some weight.

Image: Instagram.com, @pronouncedhorhaySource: Instagram

The actor teamed up with dieticians and personal trainers. He was advised by the doctors to try a Nooch diet (also known as Nutritional Yeast). The diet makes use of deactivated yeast to break down fats, thus causing a person to lose weight. He also stayed away from alcohol, processed meals, dairy, and fatty food.

His meals were mostly made up of fruits, vegetables, and proteins. He started to work out on a regular with his exercises comprising of push-ups, sit-ups, arm circles, jogging, breathing exercises and more. Was Jorge Garcia skinny after his weight loss? No, he lost about 30 lbs but quickly regained all of it back.

The actor was advised to follow the 7-day eating plan.

The exercises that the actor did during the weight loss journey were:

Image: instagram.com, @efemerides_de_famososSource: Instagram

The actor became an inspiration to many people who wanted to lose weight. According to him, the dos and donts for weight loss are:

How much weight did Jorge Garcia lose? After following the diet and work out plan, Jorge Garcia lost over 100 pounds from his initial weight of 400 lbs.

How much does Jorge Garcia weigh? Jorge Garcia now weighs 175 kg or 386 lbs. Here is a Jorge Garcia weight loss photo:

Image: instagram.com, @pronouncedhorhaySource: Instagram

Who is Jorge Garcia married to? The actor got married to Rebecca Birdsall on June 22, 2019. They tied the knot at Leixlip Monor, Ireland. Rebecca is an actress and she has had several supporting roles.

In 2017, Rebecca made an appearance in Maggie with the role of Marilyn Monroe. She also appeared on an episode of Hawaii Five-0 as Susan Barnes.

Image: instagram.com, @pronouncedhorhaySource: Instagram

According to Celebrity Net Worth, the actor and comedian has an estimated net worth of $5 million.

Jorge came into the limelight when he joined the cast of Lost. He did not let his weight shatter his dreams of becoming one of the best actors in the world. Jorge Garcia today is an inspiration to many aspiring actors.

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Jorge Garcia bio: weight loss, wife, net worth, where is he now? - Latest News in Nigeria & Breaking Naija News 24/7 | LEGIT.NG

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Apr 3

Exercise Benefits Metabolism More Than We Realized, Study Finds – Study Finds

SYDNEY People with a fast metabolism seem to be capable of eating large amounts of just about whatever they want without gaining weight. For the rest of us with normal or slow metabolisms, losing or maintaining weight isnt nearly as easy. Its been universally assumed that no amount of exercise will drastically change ones metabolism, but a new study suggests that the effects of exercise on metabolism are much greater than originally thought. Exercise may boost ones metabolism after all.

This new research is the first ever to investigate the influence of exercise on the metabolism while controlling for other personal factors like diet, age, gender, alcohol & smoking habits, work environment, stress, and sleep schedule.

These results show that metabolic adaptation to exercise is far more profound than previously reported, comments senior author Dr. John F. OSullivan of the University of Sydney, Australia, in a release. The results increase our knowledge of the widespread benefits of exercise on metabolism and reveal for the first time the true magnitude of these effects. This reinforces the mandate for exercise as a critical part of programs to prevent cardiovascular disease.

In the past, its been a major challenge to study the relationship between ones exercise habits and metabolic functioning while accounting for the aforementioned individual factors. Mainly because no two people are exactly the same in terms of genetic background, lifestyle, etc.

Our motivation for this study was to overcome this limitation by studying exercise under controlled conditions, thereby revealing the true extent of effects on the body, Dr. OSullivan adds. Therefore, we used a cohort of newly-enlisted healthy male soldiers of similar age and baseline fitness who lived in the same domicile, had the same sleep patterns, ate the same food, and underwent the same exercise regimen.

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For this project, roughly 200 blood metabolites were measured from 52 soldiers both before and after an 80-day aerobic and strength exercise regiment. Those measurements were related directly to the changes in the soldiers exercise habits.

Significant changes in many metabolites were noted after the exercise program. Trained, more energy-efficient muscle burned much more fuel (fat) than before the training regimen. Additionally, more drastic changes in a variety of other factors were seen for the first time ever. Such changes involved the gut, blood clotting activities, the breakdown of protein, and an increased ability among blood vessels to open and facilitate increased blood flow.

Some soldiers, however, did not seem to gain the same metabolic benefits as their peers. These participants showed higher levels of a metabolite called DMGV.

This is intriguing because a recent study also found that this metabolite predicted who did not benefit from exercise, Dr. OSullivan says. DMGV levels are influenced by genetics and diet, rising with sugary drinks and falling with vegetables and fibre. Measuring DMGV may identify people who need strategies other than exercise to reduce their cardiovascular risk.

The power of exercise to boost metabolism is on top of its positive effects on blood pressure, heart rate, fitness, body fat, and body weight. Our findings cement the central role of exercise in preventing cardiovascular disease, he concludes.

The study is published in Cardiovascular Research.

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Exercise Benefits Metabolism More Than We Realized, Study Finds - Study Finds

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Apr 3

This best-selling mindfulness app is over 85% off today – Windows Central

The sudden and swift outbreak of the coronavirus has forced millions of people to stay indoorsrobbing them of their usual exercise routine and making it incredibly difficult to stay healthy and subsequently happy.

But when it comes to relieving stress and boosting your mood, taking care of your mind is just as important as taking care of your body. And the good news is that you don't need to spend an exorbitant amount of time or money on traditional meditation classes in order to get real results.

MindFi Mindfulnessis an award-winning platform that will help you decompress and boost your focus anywhere and any time, and a lifetime subscription is currently on sale for over 85% off at just $39.

Crafted with both novice meditators and seasoned pros in mind, this streamlined app makes it easy to conquer the day aheadthanks to a series of mindfulness and relaxation exercises crafted by top meditation experts and leading neuroscientists.

You'll be able to relax and recharge any time you want, and there are four different mindfulness modes based on your local time of day.

It's easy to take a quick break from the day with a silent breathing session by practicing short meditations to elevate your mood, and there are plenty of helpful tools and tricks that will keep you motivated and on-track to hit your goals.

Take care of your mind and stay happy during these uncertain times with a lifetime subscription to MindFi Mindfulness. Usually priced at over $360, a lifetime subscription to this mood-boosting app isjust $39 todayover 85% off MSRP.

Prices are subject to change.

We're headed into the weekend, so why not kick it off with some good news? Today, we've got stories of trees planted, masks delivered, and esports taking over ESPN (for a little while, anyway).

We're live with the Windows Central Video Podcast today at 2:30pm ET, make sure you're there!

The SD5500T docking station is compatible with USB-C and Thunderbolt 3, opening it up to use with more devices. It's similar to some other great docks out there, so how does it measure up?

Zoom continues to face new vulnerabilities, exploits, and privacy concerns, with even the FBI issuing a warning over recent hijacking attempts. We've wrapped up the best Zoom alternatives if you choose to switch.

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This best-selling mindfulness app is over 85% off today - Windows Central

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Apr 3

Silver Diner Launches Weekday Program to Feed Those in Need – FSR magazine

Silver Diner at Rio in Gaithersburg and Real Food for Kids teamed up to launch a weekday program to feed those in need in the region. The program, Chefs Feeding Families, set up to run from 2 p.m. to 4 p.m. on weekdays, gave away 350 meals in just 25 minutes. The two organizations were disheartened to have to turn away a large number of families waiting in line.

With additional donations from the community, we can expand this program to feed even more people, says Jenn Yates, executive director with Real Food for Kids. The need is enormous and growing as the COVID-19 crisis deepens. We could have easily fed several hundred more people today.

Many people in our communities are hurting, says Silver Diners Executive Chef and co-founder Ype Von Hengst. Many children in our area are missing out on the meals theyd normally get in their schools and many family members have been laid off. Silver Diner is not without its own challengesthe company recently had to lay off almost 1600 employees. In spite of our struggles, we still wanted to participate in this program to give back, Von Hengst added.

Silver Diner has a long-standing history of working with local schools and, to date, has given more than $1 million in grants to area schools for use on health, nutrition and exercise programs.

Real Food for Kids and chef David Guas of Bayou Bakery, Coffee Bar & Eatery in Arlington, Va. initiated the Chefs Feeding Families project on March 17. In the first 9 days we served over 1,500 meals and received an outpouring of financial support from the community. As a result, were now able to expand our program to include Silver Diner at Rio, stated Bonnie Moore, local culinary consultant and board member of Real Food for Kids. Our hope is to roll this out to other areas as well.

Moore adds, Chefs Feeding Families aims to feed children and their families, no questions asked. We also aim to support our local restaurants and provide continued employment for restaurant workers.

Contributions to the program may be made atwww.realfoodforkids.org/chefsfeedingfamilies.

Silver Diner at Rio will continue to serve a single-serve, healthy meal every weekday from 2 to 4 p.m. (while supplies last) until further notice, at 236 Boardwalk Place, in Rio, Gaithersburg, Md. 20878. Those seeking the meals can pull up to the curb and pick up as many meals as needed for their family. Representatives from Silver Diner and Real Food for Kids will be on hand at the pop-up tent at that address. They are all practicing social distancing and all meals are prepared under strict CDC guidelines.

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Apr 3

This Guy Lost 145 Pounds in a Year by Eating 6 Meals a Day – Men’s Health

I used to find comfort in food, says Brian Brister, eating not only when I was sad but also when I was happy. The 32-year-old fashion photographer from Los Angeles, California, struggled with his weight for a long time; as youngster, hed been diagnosed with Hashimoto's thyroiditis after gaining almost 60 pounds. He started taking medication, but kept gaining weight. I didn't knowor have the desire to learnhow to eat healthy, he says.

Even living in New York City and walking everywhere, Brister was largely inactive. And healthy eating was still out of reach. I could go days without eating a single vegetable, except French fries, if that even counts, he says. Constantly tired, unable to bend over to tie his shoes, and having to sit down after climbing a single flight of stairs, he felt defeated. Then a series of knee surgeries left him couch-ridden for five months. He gained another 50 pounds, bringing him to 330. He was 30 years old.

Hed nearly resigned himself to that life, but a few weeks later he met with a coach from the healthy weight and habits company, OPTAVIA. Brister decided hed try it for a month, even though, he says, he didn't actually believe anything would change. At the end of the month, he had dropped 32 poundsand that convinced him.

The program had him focusing on a healthier diet, which was a big change for Brister. He started eating six times a day: five were nutrient-dense and portion-controlled, and one was a meal of lean protein and three vegetable servings. He started drinking more water.

It was all part of a project to change his mindset around his health. At first, it was tough to resist his typical large, carb-heavy meals, but he soon found he liked learning new ways to cook, and discovering new vegetables to eat. He also liked working on hydration and sleep. As he changed his habits, he found he had more energy and mental clarity. He began moderate exercise, including pushups and planks or jogging.

In 12 months, he lost 145 pounds. I underwent a major physical, emotional and spiritual transformation, he says. I feel like a completely different person. He can hike and walk around without knee pain; hes able to lead songs at church without feeling winded. Hes even weaned himself off of caffeine. I still drink coffee because I love it, he says, but I rarely feel like I need it.

Dropping the weight gave him more confidence, Brister says. I have more energy, more mental clarity and I'm stronger in so many areas of my life. Hes become a coach himself, and shares his story to inspire others to keep striving. Hes just ten pounds from his goal weight; from there hes excited to work and tone his body. Losing weight has been amazing, but keeping that weight off long term will be the real win, he says.

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Apr 3

Weight loss transformation: Woman made one easy change to shed 3st what did she eat? – Brinkwire

A WEIGHT loss transformation can be good inspiration for those trying to get into shape. One woman lost three stone by changing her diet plan and incorporating running into her routine.

With the days getting lighter, some people will start to think about upping their fitness regime. One woman revealed the diet and exercise plan she used to shed over three stone. What did she eat?

In order to find a diet that will work, it can be helpful to look to those who have already slimmed down.

One slimmer, Paula, explained she struggled with food and the pounds crept on over the years.

She said: As an emotional eater, I had been overweight for a long time, on a bad day I would binge eat, feel guilty, then start all over again.

It was a vicious circle. I struggled with low self esteem and felt frumpy.

Although Paula wanted to make a change, she could not find a diet that worked for her.

Instead of slimming down she was left unmotivated and tipped the scales at 12st 1lb.

Id tried lots of diets but nothing worked in the long term, Paula explained.

Id lose weight and then put it on again. But that hasnt been the case with Jane Plan its broken my relationship with food.

I started the plan following a health issue when my weight had crept up to 12 st 1lbs I was 1lb off being obese.

At a size 16/18 I knew I had to make a change, for the sake of my health.

Trying out healthy meal delivery service Jane Plan, the dieter noticed the number on the scales go down.

By eating healthy regular meals on the plan, Paula managed to shed an impressive three stone.

As her fitness improved, the dieter also started running every day.

Paula added: Since starting the plan I havent looked back. I lost over three stone and reached my goal weight of nine stone, it felt great.

I felt so motivated and positive that I had finally started to get my weight under control, but I did not feel deprived as you do on crash diets.

While losing weight, the slimmer started to be able to fit into her old clothes again.

She said her confidence improved and she started to feel better in herself.

Paula said: It is a great feeling to be able to fit back into old clothes and feel more confident in the way I look.

The consistent weight loss of 2.5lb a week is good as you dont get the plateaus or the weight gain in some other diets, so you see the benefits without the pain.

I am much happier and my relationship with my partner is much stronger. For the first time I love myself and what I have achieved.

By following the diet plan, Paula noticed a change mentally and physically.

She explained her weight loss journey transformed her life in many ways.

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Weight loss transformation: Woman made one easy change to shed 3st what did she eat? - Brinkwire

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Apr 3

CPD: Managing common mental health disorders and their effects on long-term absence – Personnel Today

Common mental health disorders can have a devastating impact on individuals and their ability to remain in or return to work, as well as have a knock-on effect on employers and the economy. Occupational health can play a pivotal role in supporting those in need as well as highlighting the positive links between work and health, explain Racheal Arkle and Anne Harriss.

Common mental health disorders (CMD) are increasing in the UK. The 2014 Adult Psychiatric Morbidity Survey cited by McManus et al (2017) showed an increase since 2000 in CMD to one in five sufferers in the female adult population, and one in eight in the adult male population. The greater prevalence of CMD was found in those living alone and those who have poor physical health or are unemployed.

A total of 300,000 individuals lose their jobs each year due to CMD, costing employers 42bn per year (Stevenson and Farmer 2017). Return to work (RTW) is arguably one of the most underused yet most meaningful measure of health outcomes for CMD (Palmer et al 2007), providing the best prognostic outcomes irrespective of CMD diagnosis.

This is supported by Waddell and Burton (2006), who clarified the links between health and work, demonstrating that not only is health good for work but also that work is good for health.

Racheal Arkle is a specialist occupational health nurse and Professor Anne Harriss is emeritus professor at London South Bank University

The results of the Chartered Institute of Personnel and Development/Simplyhealth Health and Well-being at Work Report (2019) showed that CMD have now overtaken musculoskeletal disorders across workforces as one of the main causes for sickness absence.

These links between health and work were further investigated by Coombs (2016), who found that work was beneficial for health, including for depression and anxiety, two of the most common mental health causes of sickness absence.

Coombs findings showed that 20% of employees will be experiencing a CMD at any given time. Anxiety and stress are closely linked, as are anxiety and depression which are now shown to be the most common mood disorders seen in primary care (Kumar and Clark 2010). Cox et al (1997) articulate the cycle of anxiety and depression as: worry leading to poor sleep, leading to poor performance, leading to malaise, leading to depression, leading to more anxiety, worsening depression.

This article details the effects of depression and anxiety on Angela (pseudonym), a woman in her late thirties working full time as a personal assistant for an NHS consultant physician. She was also a single parent of two children for whom she was the sole financial provider.

Her role involved her minuting meetings and organising diaries for the healthcare team, a role demanding clarity of thought and excellent communication and organisational skills. She was responsible for communications, including complex subject matter requiring mental resilience.

Angela described experiencing a triple bereavement, following the death of her mother and two other close family members. This resulted in her absence from work for a total of five months, prompting an occupational health (OH) referral.

Palmer et al (2013) note that OH input can optimise successful outcomes for individuals absent from work for lengthy time periods. Surveys undertaken by the Confederation of British Industry (CBI) (2011) and by the Chartered Institute of Personnel and Development (CIPD) (2019) confirm the importance of OH input for a successful RTW.

Given the risks of long-term unemployment to those on long-term sickness absence, it is important to address this at the earliest possible opportunity.

Waddell and Burton (2006) noted that an absence from work of six months led to an 80% chance of being out of work for five years. In addition, the Adult Psychiatric Morbidity Survey (2014) noted that rates of CMD tend to be far higher in those who are single or divorced, because of mental health being closely linked to social context, Angela was therefore at high-risk with regards to poor long-term outcomes.

Angela had been absent from work for three months following her mothers death. Her mothers death had triggered a particularly traumatic response in Angela, as she had been her mothers main carer through the later and palliative stages of her illness.

Angela had attempted to RTW but was unable to manage her first day back. She described anxiety symptoms recognised by MIND (2017) as typical of the flight, fright or freeze response that can occur in anxiety.

She acknowledged that her job role involved typing letters to patients regarding their oncology diagnosis/prognosis. She found this traumatic in the light of her own recent bereavement, leading Angela to experience symptoms of severe anxiety and depression and a further two months sickness absence followed.

Bereavement is a recognised precipitative event for anxiety and depression (Palmer et al 2007). They detail that common CMDs can produce impairments in concentration, motor, communication and social skills, all essential to Angela in her job role.

This impact on concentration and attention can result from the illness itself but also from medication, and can both lead to performance issues. Impaired motor-skills can be attributed to the same aetiology (Thornbory and Everton 2018).

The findings of Coombs (2016), following surveys of managers and health professionals including OH, agreed on the importance of manager input and support in the RTW process; so good communication from OH to support managers is essential.

Angela was seen in clinic by an occupational health nurse (OHN). The purpose of this sort of OH assessment is to assess the effects of ill health on work and work on health and to recommend any reasonable adjustments, which it is hoped will enable the employee to achieve the demands of their workload (Thornbory and Everton 2018).

When Angela arrived for her appointment, she was tearful and explained that even travelling to her workplace triggered anxiety symptoms that she felt unable to manage. She stated that she was no longer able to sleep at night, had lost significant amounts of weight and felt unable to mix socially, all consistent with the symptoms described by Lindsey et al (2006).

She described a process of rumination that she was engaging in similar to those described by Genet et al (2012), whereby rumination exacerbates the negative effects of depression and anxiety, two of the most commonly seen CMDs in primary care, and which are often linked illnesses (Kumar and Clark 2012).

A biopsychosocial approach was used in assessing Angela. The psychosocial flagging system is used in OH to assess severity of conditions that may need an automatic referral to other medical professionals and to identify barriers and facilitators to successful RTW.

The recent addition of orange flags relates to the mental wellbeing of patients and is a useful way of guiding health practitioners towards additional health care input if required (Watson, H 2010). Taking a biopsychosocial approach also allows for the holistic assessment of individuals, taking into consideration medical and non-medical matters. This is an important tool used throughout medicine in dealing with health and understanding health beliefs, which may have an impact on RTW (Coombs 2016).

Angelas physical health had deteriorated during her absence from work. Her appearance was unkempt and she appeared thin and gaunt, resulting from her significant weight loss. She had a grey pallor and confessed to finding it very difficult to eat because of nausea associated with her anxiety. Combined with poor sleep, she reported extreme fatigue and back pain, symptoms consistent with anxiety and depression (Palmer et al 2007).

Angela self-identified struggling with depression and anxiety and was asked to complete a standardised assessment tool for both. Completion of standardised tools such as the Hospital Anxiety Depression score can be useful diagnostic tools for CMD (Zigmond and Snaith1983).

Some view the use of patient health questionnaire (PHQ-9) as unreliable in diagnosing CMD such as depression (Arroll et al 2010), while others refute this, asserting that they both have value in the primary care setting (Manea et al 2012).

Angelas score on both anxiety and depression assessment tools was high; she had insight into her mental health, having sought support from her GP who had referred her for bereavement counselling, with which she was actively engaging.

Although it is less common for care givers to suffer from traumatic grief after the death of a relative with a terminal illness, care givers may not cope well mentally with anxiety and depression (Hudson 2006) recognised responses in vulnerable patients.

Bereavement support and counselling are important in helping individuals to return to normal functioning. Angela had no previous history of mental ill health and had declined medication offered by her GP.

Angela reported having socially isolated herself, as being in the company of others caused her to experience anxiety. She was keen to RTW as her sick pay would only continue for a further two weeks. Without her regular salary she was unable to support herself and her two children.

She was therefore catastrophising, imagining she might lose her home and be unable to cope with the basic social needs of her family without a RTW. Her recent bereavements had resulted in her losing her primary support networks, and she felt unable to provide for her children financially and emotionally.

Angela confirmed her manager had been very supportive. She had attempted to attend the workplace on several occasions for RTW meetings but on her journey into work had became tearful and distressed and had been incapable of completing the journey. Her inability to enter social environments without becoming highly distressed resulting in her becoming increasingly isolated, further impacting negatively on her anxiety and depression.

Angelas desire was to return to work the following Monday, but she was clearly not in a fit mental state to do so. Upon discussion, she agreed that a further two weeks off work would be beneficial, with the aim of building routine into her life to assist her mental and physical wellbeing. Further review appointments were made with a view to establishing a phased RTW once she had gained greater mental stability.

A growing body of evidence supports the use of mindfulness as a means of improving mental health conditions such as anxiety (Hall, L, 2013). The National Institute for Health and Care Excellences (NICE) 2009 guidelines recommend mindfulness and cognitive behavioural therapy (CBT) in the management of depression.

Angela was offered self-referral information to a local CBT provider and advised to consider undertaking some mindfulness practices. She was also advised to consider increasing physical activity, as this is known to improve the symptoms of both anxiety and depression and can have a positive impact for individuals struggling with appetite loss and problems with sleeping (Crone and Guy 2008).

She was advised to consider making attempts to increase her weight by using eating strategies such as eating little and often or, in the absence of the ability to do this, to use protein drinks to boost her calorie intake.

With Angelas consent a report was sent to her manager recommending that she should remain off work for a further two weeks and then be reassessed to ascertain her fitness to RTW and discuss a phased return. Her manager was advised to maintain contact with Angela.

A lack of interaction with colleagues is identified by Joosen et al (2017) as both a barrier to RTW and a cause of CMD. Palmer et al (2013) note that reduced hours or phased return assists in re-acclimatising CDM sufferers to the work environment, and is beneficial for a successful long-term outcome.

Hughes (2004) recommends phased RTWs involving reduced hours should take place over a maximum timeframe of six to eight weeks and should not start at any less than four hours per day, as fewer hours than this does not allow for any meaningful productivity.

A phased return mirroring these guidelines was detailed in Angelas OH report, with the additional recommendation of regular one-to-one meetings with her manager and a further OH review should she struggle on her return.

In her role, Angela was assigned to a specific oncology consultant. Her manager was therefore asked to consider whether she could support another consultant, one specifically not working oncology, whilst recovering her mental stability and integrating herself back into the workplace.

Angela appeared much improved on review two weeks later. She was practising yoga daily with her daughter, explaining that it helped her to connect with her as she felt she had neglected her over the past year. This also provided opportunities to practice mindfulness.

Yoga has positive effects on both mental health and confidence, as it helps the practitioner to move from the sympathetic to parasympathetic nervous system, so helping to calm nerves relieving anxiety symptoms (Friedman 2018).

Angela remained nervous about her RTW because she was still experiencing some symptoms of anxiety and depression. But as they were under sufficient control a phased RTW now seemed like a realistic step forward.

She had already met with her manager without experiencing anxiety symptoms and she would now be working primarily for a urology rather than an oncology consultant. Repeated completion of mental health screening tools demonstrated that Angela assessed herself as improved from the first time that she had been seen in OH.

In the OH setting these standardised assessment tools are less useful as a diagnostic tool, but can be appropriate as a baseline assessment against which future assessments can be compared (Thornbory and Everton 2018).

Upon completion of four weeks of her phased return, Angela returned to OH and was much improved. She had had her hair done and was wearing make-up. She had gained two kilos by adding protein shakes to a meal plan that included six small meals a day, and she was slowly increasing her food intake.

Angela was discharged from OH at this stage as she was clearly managing and benefiting from her RTW. She admitted that returning to work had improved her confidence, general physical health and had pulled her out of the social isolation in which she had previously been trapped.

In 2017 Stevenson and Farmer (2017) were pushing for the UK to become world leaders in best practice when addressing the stigma and lack of support available for those experiencing CMD in the workforce.

Angelas case provides a perfect example of how OH support can help to support those in need whilst boosting productivity for employers, demonstrating the premise of Waddell and Burton (2006) that work is good for health.

Given the very real risk of unemployment for those experiencing long-term sickness absence noted by the Department for Work and Pensions (DWP) (2014), Angela s case was a success story for both herself and her employer.

Supporting managers to manage sickness absence through health assessment and return to work is, naturally, an essential part of the OH role. The retention and rehabilitation of staff, and the economic benefit this has for employers and society has been widely recognised since Carol Blacks 2008 Working for a Healthier Tomorrow review and Marmots 2010 report.

It is also of course a legal responsibility for employers under the Health and Safety at Work Act (1974). Much is now being done to address mental ill health in the workplace. However, if OH is to become the proactive service it is expected to be, it is the responsibility of OH to channel good mental health maintenance through wellbeing, encouraging engagement throughout the workplace.

A supportive workplace alongside good OH provision in the case of acute exacerbation are complementary factors for care of employee mental health and staff retention.

References

Arroll B, Goodyear-Smith F, Crengle S, Gunn J, Kerse N, Fishman T, Falloon K, and Hatcher S (2010). Validation of PHQ-2 and PHQ-9 to screen for major depression in the primary care population. Ann Fam Med. 8(4), pp. 348-353. Doi:10.1370/afm.1139.

Black, C (2008). Working for a Healthier Tomorrow. London: The Stationary Office

Chartered Institute of Personnel and Development and Simplyhealth, Health and Well-being at Work Report 2019. Available from: https://insights.simplyhealth.co.uk/insights/cipd-health-and-well-being-at-work-report-2019

Confederation of British Industry (2011) Healthy Returns: Absence and Workplace Health Survey. London.

Coombs, J, (2016). Occupational Health Management in the Workplace, a Guide to the Key Issues of Occupational Health Provision. Leicester: IOSH.

Cox, R A F, Edwards, F C, McCallum, R I (1997). Fitness for Work The Medical Aspects. 2nd ed. Oxford: Oxford University Press.

Crone D, and Guy H (2008). I know it is only exercise, but to me it is something that keeps me going: a qualitative approach to understanding mental health service users experiences of sports therapy. International Journal of Mental Health Nursing, vol.17(3), pp.197-207.

Department for Work and Pensions (2014). A Million Workers off Sick for More Than a Month. London: Press Office. Available at: https://www.gov.uk/government/news/a-million-workers-off-sick-for-more-than-a-month

Friedman, J D (2018). 5 Ways Yoga Benefits Mental Health. Yoga Journal. Available at: https://www.yogajournal.com/lifestyle/5-ways-yoga-is-good-for-your-mental-health.

Genet, J J, and Siemer M (2012). Rumination moderates the effects of daily events on negative mood: results from a diary study. Emotion, vol.12(6), pp.1,329-1,339.

Hall, L (2013). How Practising Mindfulness in the Workplace can Boost Productivity. Occupational Health and Wellbeing. Available at: https://www.personneltoday.com/hr/how-practising-mindfulness-in-the-workplace-can-boost-productivity/

Hudson, P L (2006). How Well Do Family Caregivers Cope after Caring for a Relative with Advanced Disease and How Can Health Professionals Enhance their Support?. Journal of Palliative Medicine. 9(3): p694-703.

Hughes, V, ed (2014). Tolleys Guide to Employee Rehabilitation. London: Lexis Nexis UK.

Joosen, M, Arends, I, Lugtenberg, M, Gestel, H V, Schaapveld, B, Klink, J V D, Weeghel, J V, Terluin, B, and Brouwers, E (2017). Barriers to and Facilitators of Return to Work After Sick Leave in Workers with Common Mental Disorders: Perspectives of Workers, Mental Health Professionals, Occupational Health Professionals, General Physicians and Managers. Leicestershire: IOSH.

Kumar P, and Clark M (2012). Clinical Medicine, 8th edition, Edinburgh, Saunders Elsevier.

Lindsey, J, Baillon, S, Brugha, T, Dennis, M, Stewart, R, Araya, R, and Meltzer, H (2006). Worry Content Across a Lifespan: an analysis of 160 74-year-old participants in the British National Survey of Psychiatric Morbitity 2000. Psychol Med. 36(11): pp.1625-1633.

Manea L, Gilbody S, and McMillan D (2012). Optimal cut-off score diagnosing depression with the Patient Health Questionnaire (PHQ-9): a meta-analysis. CMAJ, vol. 184(3). doi: 10.1503/cmaj.110829.

Marmot, M (2010). Fair Society, Healthy Lives. London: University College.

MIND (2017). Anxiety and Panic Attacks. Available at: https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/causes-of-anxiety/#.XOHYjDHsY2w

National Institute for Health and Care Excellence (2009. Depression in adults: The Treatment and Management of Depression. Available at: https://www.ncbi.nlm.nih.gov/pubmed/22132433

McManus S, Bebbington P, Jenkins R, Brugha T (eds) (2016). Mental health and wellbeing in England: Adult Psychiatric Morbidity Survey 2014. Leeds: NHSDigital.

Palmer, K T, Cox, R A F, and Brown, L (2007). Fitness for Work The Medical Aspects. 4th ed. London: Faculty of Occupational Medicine.

Palmer, K T, Brown, L, and Hobson, J (2013). Fitness for Work The Medical Aspects. 5th ed. Oxford: Oxford University Press.

Stevenson, D, and Farmer, P (2017). Thriving at Work: a review of mental health and employers. London: Department for Work and Pensions.

Thornbory, G, and Everton, S (2018). Contemporary Occupational Health Nursing a Guide for Practitioners. 2nd ed. Oxon: Routledge.

Watson, H (2010). CPD: Psychosocial flags system. Occupational Health & Wellbeing, July 2010. Available from: https://www.personneltoday.com/hr/cpd-psychosocial-flags-system/

Waddell, G, and Burton, K (2006). Is Work Good for Your Health and Well-being?, London: The Stationary Office.

Zigmond, A S, and Snaith, R P (1983). The Hospital Anxiety and Depression Scale. Acta Psychiatrica Scandinavica. 67(6): p361-370. Available at: doi:10.1111/j.1600-0447. 1983.tb09716. x. PMID 6880820.

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CPD: Managing common mental health disorders and their effects on long-term absence - Personnel Today

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Apr 3

Weight loss tips: How this guy lost 25 kg in 6 months by eliminating sugar & following an active workout routine – GQ India

Internet-friendly weight loss diet plans and frantically-worded weight loss tips are as sustainable as their real-time value on your Google news feed. Simply put: no fad diet plan can help you achieve your fitness goals beyond a point as theyre just not focussed on helping you make any holistic changes in your daily lifestyle. Much like the changes 25-year-old Mayank Satija tells us he made to lose 25kg in 6 months.

What you eat is key! At my heaviest, I weighed 120kg, and was gradually able to lose the excess body weight and fat by cleaning up my diet. I cut out sugar completely. I also began following a very active workout routine. Heres his diet and workout plan:

Early morning: A glass of hot lemon water

Breakfast: A bowl of oats or cereal

Midday: A cup of green tea

Lunch: A big bowl of sprouts, a bowl of dal, a homemade vegetable preparation, and a small bowl of poha or porridge

Evening: A cup of green tea

Dinner: A glass of juice with some salad

Id work out 6 days a week for upto 2 hours. The exercise routine:

Cardio: 30 minutes:

Cycling, jumping, stretching, running on the treadmill

Floor Exercises: 30 minutes

Mostly ab exercises

HIIT: 20 minutes

After his initial yet drastic weight loss, Mayank emphasises he stuck to his diet and workout regimes to retain his new body weight. Makes sense to us.

Stay focussed!

Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss tips: How this guy lost 25 kg in 6 months by eliminating sugar & following an active workout routine - GQ India

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Apr 3

Weight loss story: This guy lost 50 kilos in just 5 months and his transformation is mind blowing! See pi – Times of India

No matter what those models with flat tummy ads claim, we all know losing weight (and keeping it off) is not exactly an easy task. The worst part of being overweight is not only do you feel exhausted all the time, but your self-confidence levels also take a beating. To top it all, being the centre of all the fat jokes and comments is something nobody should ever go through. When 29-year-old Prit Sundaram Kandar realised that his obesity had taken a toll on his workplace performance, he started his weight loss journey. From that day, there has been no looking back for this dedicated guy. Here is his journey.Name: Prit Sundaram KandarOccupation: Account Receivables Specialist.Age: 29 years

Height: 5 feet 4 inches

Highest weight recorded: 128 kgs

Weight lost: 50 kgs

Duration it took me to lose weight: 5 months

The turning point: While being overweight had definitely impacted my self-esteem and overall mental being, I realised that it was also hampering my work life. Even though I had grown accustomed to taunts and jokes being made at my expense, I could not take it when my productivity and quality of work started going down the hill because of my weight. I knew I had to do something before things completely went out of my control. Hence, I embarked on my weight loss journey and the result is here for all to see.

My breakfast: 6 soaked almonds, 2 egg whites and 1 tablespoon peanut butter.

My lunch: 2 cups boiled vegetables, 1 bowl of dal, 300 grams fish or chicken stew and a portion of fresh salad.

My dinner: 1 cup boiled vegetables, 150-gram fish or chicken stew and 1 bowl cottage cheese.Pre-workout meal: 1 cup of lukewarm lemon water mixed with cinnamon powder. Alternatively, I also take a cup of black coffee.

Post-workout meal: 1 cup of green tea.

I indulge in: I absolutely love Hakka noodles.

My workout: For the first two months I just focussed on doing cardio and core exercises. After I lost a significant amount of weight, I started weight and resistance training. I used to make it a point to go for a walk daily.

Low-calorie recipes I swear by: Fish or chicken stew.

Fitness secrets I unveiled: On my journey to weight loss, I have realised that cardio gives you the best results when it comes to shedding those stubborn kilos. You need to minimize the amount of oil you are using in your food. You can certainly use a variety of spices to prevent the meals from getting boring. I also realised the importance of cheat days and how they help in boosting your metabolism.How do I stay motivated? My personal coach Sovan Sarkar and nutritionist Shiny Surendran kept me motivated during this journey. I also used to search for weight loss videos of fitness influencers and see them regularly.

How do you ensure you dont lose focus? There is no denying that everyone loses their focus every once in a while but the trick is to make a stronger comeback. When you begin seeing results, you get more motivated to stay focussed.Whats the most difficult part of being overweight? When you are overweight, you are not only the butt of all the jokes and taunts, but people also stare at you rudely. My growing weight had also taken a toll on my health as I felt lazy and lethargic all the time

What shape do you see yourself 10 years down the line? I want to attain a ripped body and immense stamina in the coming years.

Read the original here:
Weight loss story: This guy lost 50 kilos in just 5 months and his transformation is mind blowing! See pi - Times of India

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