Major Health Concerns for IT Professionals

10 IT health risks -- and how to combat themTakeaway: IT might not appear to be a high-risk field, but a surprising number of ailments can plague IT pros in all job roles. Here are some of the most prevalent health concerns.Everybody seems to understand that movers and construction workers can have serious back and neck problems from their strenuous work. But when you sit at a desk most of the day, people arent necessarily as sympathetic when you moan and groan about your spine, your sore throat, or your mood. Based on anecdotal evidence gathered in various workplaces, here are the top ailments people in a typical IT office may face.#1: A slugs lifeWhen the only body part you move in your job is your mouse finger, you just have to take fitness into your own hands. Do you have to train for a marathon to lose some weight? Not at all, according to Dr. James Levine of the Mayo Clinic. He found that the time spent sitting was more likely to correlate with weight gain than the lack of vigorous exercise. You can keep slim, according to Levine, by walking slowly (about 0.7 mph) two to three hours a day.Although few of us can stroll around the neighborhood that long, several companies have developed workstations with treadmills attached so you can pseudo-walk while you check your e-mail or debug code. It all makes CNETs Mike Yamamoto wonder if theres a conspiracy to tether workers to their desks. (You can download several tools from TechRepublic to help you evaluate and manage your weight, including a body mass index [BMI] calculator.)#2: SIT happensWeight gain can creep up on you, but its not an emergency in itself. A much more serious hazard of office work is seated immobility thromboembolism (SIT). This problem occurs when blood clots form in the legs (deep vein thrombosis) or lungs (pulmonary embolism) in people who spend a long time sitting. People may develop these clots while on a long trip, if they dont get out of the car or stroll around in the planes cabin a bit. CNET noted the risk of deep vein thrombosis increasing back in this 2003 article. More recently, results of a New Zealand study suggested that a sedentary job may double the risk of developing clots in the legs (DVTs) or, even more dangerous, clots in the lungs.#3: So many headachesFrom the flicker of fluorescent lights to the hunched-up debugging posture, the conditions of your cube farm conspire to cause headaches. Pagers, end users, and the threat of outsourcing provide additional stress to kindle a dandy migraine or tension headache. Downing Tylenol or ibuprofen several times a week can backfire by making your pain more tenacious. If you get in a pattern of frequent headaches, see a doctor to get out of the rut.You may have tension headaches, which can be treated with massage or stretches to help relax your muscles. Migraine is another possibility. Even if you dont have the visual disturbances (auras) that are the hallmarks of a classic migraine, you may have a common migraine. The good news is that there are many medications you can try to treat and prevent migraines. Although some are quite expensive ($25 or more per dose), treat the headaches aggressively. Migraines can affect your mood, your threshold of pain, and perhaps even your risk of stroke.#4: The bobblehead syndromeDo you nod off frequently at your desk and perhaps even have brief dreams? These episodes, called microsleeps, may indicate youre sleep deprived. Its natural for the human body to crave a siesta after lunch, but excessive daytime sleepiness needs to be treated. Most adults need seven to eight hours of sleep a night, so simply going to bed earlier may be all you need.If youre in the sack long enough but are still tired, consider your environment (a snoring spouse, a hot or cold room). Crying babies and pagers can jar you out of sleep and seriously disrupt normal sleep cycles. Sleep apnea is a fairly common but scary-sounding problem: People with the disorder briefly stop breathing, often hundreds of times a night, which disrupts normal sleep phases. Physical abnormalities that cause excessive snoring can also lead to poor sleep. So check with your doctor, who may refer you to an ear, nose, and throat specialist or sleep clinic to sort out your sleep problems.#5: Hurting handsAlthough your hands and wrists may be sore from intensive typing, theres not a whole lot of evidence to link keyboard use to carpal tunnel syndrome (CTS). A 2007 study of men who worked at video display terminals found an association of CTS with high body mass index (BMI) and job seniority but not with specific tasks related to computer usage. Still, many conditions other than CTS can make your hands and wrists hurt, so its wise to check with your doctor to try to get some relief.Severe carpal tunnel syndrome is usually treated with surgery, but many other conditions that cause hand pain dont require such drastic treatment. Tendonitis, for example, is a fairly common cause of hand pain that may be treated with anti-inflammatory drugs (such as ibuprofen or naproxen) and splinting.#6: Relax harder!How is it that sitting on your chair and looking at a monitor can make your back, neck, and shoulder muscles feel like youve spent eight hours painting a ceiling? Your tense posture may be part of the problem. Improving the ergonomics of your work area may help take the stress off your upper body. Try not to transfer the tension in your mind to your muscles and take a break now and then to unclench.#7. Noxious invadersThe dry air of a typical office certainly doesnt help your immune systems ward off your coworkers coughs, but hey, at least youre not sitting in a daycare center. There are hundreds of cold viruses, plus several influenza viruses each year. What can you do to stay healthy and help keep your coworkers healthy, too? Stay home for a change. Clean your keyboard, mouse and desk. Wash your hands. Keep hydrated.No replicable scientific studies have proven that vitamin C, Echinacea, or zinc will prevent or shorten colds, but many people swear by them.As far as gastrointestinal illness goes, remember that the most common transmission route is fecal-oral. So, for Gods sake, wash your hands after going to the restroom. Also, consider the effective, but possibly neurotic, act of opening the door with a paper towel when you leave.#8: Eye strainWatching a backlit screen two feet away for four hours at a time isnt really natural, is it? So its no surprise that people in IT complain about irritated eyes and declining visual acuity. Here are some suggestions that may help: Remember to blink. Yes, blinking is pretty much automatic, but some people really keep their eyes peeled when theyre engaged in work. Their eyes dry out, which is extra hard on people who wear contact lenses. A few drops of artificial tears can make your tired eyes much more comfortable. Change your focus. Look out the window or down the hallway anything to get away from your two-foot focus. There are even programs designed to remind you to give your eyes a break. Get an eye exam. Your doctor may have more tips to help you feel more comfortable as you work. And everyone needs to be screened for glaucoma and other eye diseases anyway.#9: Heavy liftingIf your job requires you to lift, lower, and/or carry equipment around, you might find yourself battling back pain. Maybe you spend your days installing workstations or inserting/removing computers from racks and if youre used to the work and know the right way to protect yourself in the process, you might not have any problems at all. But if its an occasional task, or if you dont follow some basic precautions, you could wind up with a painful injury or chronic back trouble.Despite the fact that best practices for lifting are largely common sense, people often ignore them and often wish they hadnt. Here are some basic recommendations for protecting your back: Examine an object before you try to pick it up to determine how awkward and heavy it is. Tip it a little to test its weight and make sure you have a comfortable, secure way to grip it. If you think an object might be too heavy for you move, find an alternative: Get someone to help you, unpack or dismantle the object and move it in pieces, use a dolly, etc. Dont extend your arms when you pick up or lower a heavy object. That puts a big strain on your back. Watch your footing the last thing you want to do is stumble or trip while carrying something heavy. Lift correctly. Keep your straight back, kneel to pick up the object, and then lift using your leg strength, not your back.#10: Something in the airIf you work on a lot of systems, youre no stranger to dust. Even a well-maintained machine in a clean, ventilated area is going to pull in plenty of it. And if you work on customers computers or make a lot of workstation calls, youre going to feel like Tom Joad before long.This may not faze you at all, but if youre like many techs out there, it could spell big-time allergy, respiratory, and sinus woes. Among the suggestions from veteran dust-sensitive IT pros: Put on a dust mask before opening a case (or crawling around under a grubby workstation). And if you plan to use compressed air to blow some of the dust out of the case, definitely mask up first. You might also want to consider vacuuming that dust out rather than blowing it around but you should use an ESD (electrostatic discharge) safe vacuum designed for electronics.

10 Major Health Concerns for IT ProfessionalsBetween monitoring networks, configuring applications, and managing technology projects, IT professionals spend massive amounts of time in front of the computer screen. And because IT emergencies can occur at any time, workers often have to monitor IT systems outside normal business hours. Over time, extended periods at the computer can take a toll on your health. Here are 10 common health problems for IT workersand ways you can prevent them.Thrombosis

Deep-vein thrombosis is the formation of blood clots, which can travel to the brain and lungs, causing strokes, pulmonary embolisms, and other urgent health conditions. The term eThrombosis was recently coined, referring to the long hours and sedentary lifestyle of many computer users and IT professionals. Extended sedentary periods can cause these dangerous blood clots to form.Prevention: If you tend to spend long periods sitting at a desk, regularly stand up for a short breakat least every hour or so. Even a quick walk to the bathroom or water fountain can get your blood flowing and prevent clots. You might also want to consider purchasing a standing desk.

Heart disease

Studies have shown a heightened risk of heart disease among those people who spend most of their days sitting. According to NPR, a 2010 study foundthat "men who reported more than 23 hours a week of sedentary activity had a 64 percent greater risk of dying from heart disease than those who reported less than 11 hours a week of sedentary activity." For IT professionals who spend most of their time sitting in front of a computer, this should sound an alarm.Prevention: Get in the habit of taking regular short breaks to get your legs moving for a few minutes. Some studies have shown that frequent breaks every 15 minutes or so will help. You can also get in the habit of doing simple exercises whenever you're reading something and not interacting with a computer.

Cancer

In addition to thrombosis and heart disease, recent medical research has found a link between physical inactivity and certain cancers, particularly breast and colon cancer.Prevention: Maintaining healthy habits is important; cancer studies have found that just 30 minutes of light exercise per day can help to maintain your health and help ward off some cancers. In addition, cancer screening can save lives. If you're an IT professional who spends a lot of time in a chair, consult with your doctor about your lifestyle habits and discuss screening options.

Carpal Tunnel Syndrome

A common problem among computer users, Carpal Tunnel Syndrome occurs when the major nerve in the wrist becomes compressed after continual physical stress. The condition starts gradually, with symptoms such as burning or tingling in the hand, but it can eventually lead to severe pain and decreased wrist mobility.Prevention: Regularly stretching your wrists can help combat early symptoms, but its especially important to make sure your workstation is ergonomically correct. You should be 2 feet away from your screen, with the top of the viewing area at eye level. When typing, keep your wrists straight, with your elbows at a 90-degree angle.

Vitamin D deficiency

Most people get the vitamin D they need through sun exposure. But if youre in a northern climate and you spend most of your time indoors handling IT concerns, you might not be getting the vitamin D you need. Vitamin D deficiency has been linked to a variety of health problems, including bone diseases, multiple sclerosis, and certain cancers.Prevention: In addition to taking regular short walks outside or taking a daily multivitamin, you can get vitamin D through your diet. For example, eating fortified cereals and fatty fish like salmon and tuna can help keep your vitamin D level normal.

Bacterial infections

Recent studies have shown that most keyboards and cell phones are teeming with bacteria and other microorganisms. In addition to spreading cold and flu bugs, dirty tech tools can lead to staph and other serious infections.Prevention: Regularly wiping your keyboard and other desk surfaces with an antibacterial wipe will help prevent bacterial infections. If you spend a lot of time working at other peoples machines, keep a bottle of hand sanitizer around. If you tend to eat lunch or snacks while working, be sure to keep your hands clean.

Anxiety, stress, and depression

Recently, British scientists discovered a link between computer usage and depression. IT workers typically manage crises and disaster recovery, which can be extremely stressful. In addition to causing mood swings and anxiety,recurring stress can lead to a variety of physical symptoms.Prevention: Limiting computer use, especially time on the Internet, during non-work hours can help you avoid depression. Consult your doctor if you experience symptoms such as extended tiredness and disinterest in things you normally enjoy. For stress and anxiety,exercise is an effective way to safely burn off steam. Calming forms of exercise, including yoga and tai chi, can be especially helpful for stress reduction. Breathing methods, meditation, and relaxation techniques can also help soothe your body and mind.

Insomnia

Many IT workers use their electronic devices late into the evening. But staring at an illuminated screen before bedtime can limit the bodys production of melatonin, a hormone that helps you fall asleep. Chronic insomnia can lead to other health problems.Prevention: Consider switching your electronic devices off an hour or half-hour before going to sleep. Dim the lights and read a book to help prepare your body for rest.Lower back pain

Slouching in an office chair for hours at a time can cause serious aches and pains, especially in the lower back. Over time, bad posture can permanently damage the spinal structure, leading to severe, chronic pain.Prevention: To avoid lower back pain, pay constant attention to your posture. Placing a lumbar support pillow behind your lower back can help. Even using a rolled towel or thin pillow behind your lower back can improve support. Also, be sure to remove any items from your back pockets to avoid creating pressure points and an awkward spine angle.Neck and eye strain

Regular computer usage can lead to neck strain, usually due to improperly adjusted monitors. The habit of tucking a phone between your ear and shoulder for extended periods of time can also lead to stiff neck muscles and cramps. Also, squinting at the computer screen or your mobile device screen for hours on end can lead to eye strain and headaches.Prevention:For neck pain, adjust your chair and monitor so that the screen is at eye level and your neck is not tilted while you work. If youre using a laptop, you can place books or some other sturdy support underneath it to get it at the proper sight level. For eye strain, the Mayo Clinic suggests following the 20/20/20 rule: after 20 minutes of computer work, look at an object about 20 feet away for about 20 seconds. You should also check with your eye doctor to make sure your glasses or contacts are optimized for computer work.