It’s obvious that radiology is a very prestigious and rewarding industry to get into. However, you have to admit that it is also, in many cases, a sedentary profession. During the analog imaging days, radiologists would spend much of their time standing at alternators, hanging film, and moving around their offices. Now with the advent of digital imaging, everything is at their fingertips, and the only time they need to leave their desks is to get something to eat, go to the bathroom, attend their meetings, etc.
The winter season can lead to even more sedentary behavior than usual. With the cold weather, and the low daylight, it's important to be intentional about curbing poor health habits, instead of letting things slip. That being said, here are a few ways that you can keep the weight off during the winter and the holidays?
If you typically exercise outdoors with activities such as walking, jogging, hiking, biking, etc., you need to keep up the physical activity in the winter months as well in order to best look after your health. Doing this comes with a twofold benefit:
- Exercising burns calories and helps maintain good overall health.
- Exercising in colder temperatures actually burns more calories, so the cold weather can be your friend.
Use a Sit/Stand Imaging Desk
Sitting is often considered the new smoking, but standing all day is not healthy either. As my grandmother told me, moderation is the key. For best results, you need a desk that allows you to both sit and stand throughout the day. With health tracking technology such as smart phones, Fitbit's, Apple watches, etc. at your fingertips, you can easily keep track of your activity, as well as set reminders for when it’s time to stand, sit, or move.
Eat a Healthy Diet
When trying to make positive dietary decisions, it’s helpful to pack your own health-focused lunch and avoid processed foods. It’s much easier to resist impulse buying fast food when you have a thoughtful meal already waiting for you. As far as snacks go, trade fruits, vegetables, and water for donuts, candy bars, and soda pop.
To specify even further, here are foods to avoid if you’re trying to manage a healthy weight:
Seven worst foods for your belly:
- Milk and other high-lactose dairy foods
- Excess fructose commonly found in foods like apples, honey, and asparagus
- Garlic, onions, and other foods containing the fiber known as fructan
- Most beans and certain types of nuts, such as cashews and pistachios
- Natural and artificial sweeteners
Now that we’ve looked at foods to stay away from, let’s focus on some of the things you can feel great about eating:
Seven best foods for your belly:
- High-fiber and antioxidant-rich veggies, such as leafy veggies, bell peppers, cucumbers, eggplants, and tomatoes
- Fruits like blueberries, cantaloupes, and grapes
- Maple syrup (Used in moderation, it has less fructose compared to other sweeteners.)
- Carb-light grains, such as quinoa, oats, and brown rice
- Nuts that don’t contain fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), such as almonds, hazelnuts, peanuts, sunflower seeds, and pumpkin seeds
- Lean protein, such as eggs, fish, lean beef and pork, skinless poultry, and seafood
- Greek yogurt
Even though your daily activities in the radiology office can promote cardiovascular disease, musculoskeletal injuries, obesity, and other forms of poor health, taking control of your diet, environment, and activity level will greatly improve your health and overall well-being. Take charge of your life by increasing your activity level, eating healthier, and working at an ergonomic sit/stand imaging desk.