香港人工時長，工作要求高，壓力大，容易帶來職業病痛。各個行業的從業員需要因應不同的工作性質，好好預防各類職業病。當中有好幾類都市職業病，影響各行各業的男男女女。不要少看這些「小病痛」，長久累積起來，分分鐘會演變成更嚴重的健康問題！就看看各種常見都市職業病的成因，及由註冊營養師與中醫師提供的預防方法。
Different job types pose different occupational disease or injury risks to workers. While everyone should always take preventive measures at work, most Hong Kong employees work long hours and are under high levels of job-related stress, hence may already be at higher risk of developing some occupational diseases or injuries. Some subtle symptoms and health signs shouldn’t be ignored as they may be indications for more serious health concerns than you could imagine. Let’s explore the causes of some common work-related diseases and injuries, as well as some prevention strategies recommended by our Registered Dietitians and Chinese Medicine Practitioners.
典型都市職業病：胃痛
Common urban occupational disease: Stomachache
不少上班族的時間表都排得密密麻麻，甚至會犧牲食飯時間去工作，捱餓之後更會暴飲暴食作為補償，不知不覺間會對胃部做成壓力，加上工作上的精神壓力、缺乏運動或飯後久坐等生活習慣，容易損傷脾胃，飲食停滯，導致胃失和降，氣機阻滯，不通則痛。
對症下藥，要改善工作引致的胃痛，首先要決心改善飲食習慣。例如保持規律飲食、減少臨睡前進食宵夜或太晚吃飯、避免飯前飯後飲用大量水分、亦避免進食刺激性、加工或醃製食物。飯後散步10至15分鐘都有助改善胃痛或不適。如胃痛持續，可預約註冊中醫師辨證施治，四診合參擬定湯藥或針灸治療。
Stomach pain can be work-related too! A tight and stressful work schedule can lead to irregular meal times and a lack of physical activity, which are some risk factors of digestive health problems, will damage the spleen and stomach, cause diet stagnation, leading to stomachache.
The right thing to do is to improve eating habit. For example, maintain regular diet, avoid eating too much before bed, avoid eating too late, avoid drinking plenty of water before and after meals, and avoid eating irritating, processed or pickled food. Walking for 10 to 15 minutes after a meal can help to relieve stomachache or discomfort. If the stomach pain persists, you may make an appointment to a Registered Chinese Medicine Practitioner.
典型都市職業病：腰酸背痛
Common urban occupational disease: Low Back Pain
別以為只有從事體力勞動工作的人才會有職業性身體勞損，常在辦公室工作的上班族都時常受腰痠背痛纏繞。經常扭動腰部或用不良姿勢提起或搬動重物、缺乏運動令背部肌肉變弱、長時間維持同一個坐姿或不正確的站姿導致肌肉繃緊或椎間盤突出、及劇烈運動的創傷等都有機會造成腰酸背痛。
要改善腰酸背痛問題應避免久坐及時刻保持正確姿勢、進食足夠蛋白質及配合多做強化肌肉運動如舉啞呤、瑜伽、重訓機等都有助增強肌肉，謹記做任何運動前要適當地熱身，減低肌肉受傷的機會。註冊營養師亦提醒大家，要確保每日最少攝取1000毫克鈣質，幫助減低因骨質疏鬆所引致的脊椎彎曲及疼痛。
You might think work-related injury is merely exclusive to manual labourers. In fact, office workers can also easily suffer from lower back pain. Some common causes of lower back pain include: bending and twisting repetitively, lifting heavy objects with poor posture, back muscle weakness due to lack of exercise, prolonged sitting, abnormal postures leading to muscles stiffness or a herniated disk, and over strenuous exercise-related injury.
To improve lower back pain, it is important to maintain good posture, avoid prolonged sitting, get enough protein from diet and do muscle-strengthening exercises, such as weightlifting and yoga. Don’t forget to warm up properly before exercising to prevent injury. Our Registered Dietitians also recommend consuming at least 1000mg calcium daily to support bone health and to prevent pain from osteoporosis.
典型都市職業病：情緒困擾
Common urban occupational disease: Emotional Distress
精神健康是一項非常重要，但時常被忽略的健康風險。都市人注重工作表現、經濟及生活負擔重，在效率為先的職場文化中，上班族經常面對各方面的精神壓力。從中醫角度，長期工作壓力大、情緒緊張、思憂會導致肝氣鬱結，氣機失調，久鬱化火，容易令心情煩躁，影響情緒。
與其默默承受壓力，不如找個適合自己的方法去紓解。適量運動，出一身汗，深呼吸，暫時忘卻工作煩惱，有助調節身心狀態。適當時候跟身邊家人好友傾訴，或者尋求專業咨詢服務。或者預約註冊中醫師辨證施治，改善情緒困擾。
Mental health is very important and people always overlook the mental problem. Urbanites always suffer from work pressure, economy and life burden. They often need to face various mental pressures in a workplace with efficiency. From the perspective of Chinese medicine, long-term work stress, emotional stress will lead to qi stagnation of the liver, gas dysfunction, long-term stagnation, easy to make the mood irritate, affecting emotions.
Instead of being under pressure, it’s better to find a way to relieve yourself. Do some exercise to sweat, take a deep breath, both help to relax the mind and body. Talk to your family and friends at the right time, or seek professional advice. Also you may make an appointment to a Registered Chinese Medicine Practitioner to improve emotional distress.
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