Medical & Health Advices to Programmers, Software Developers, and Engineers
I collected many sound medical advices for all of you, fellow developers. I included the references and sources of the health and medical tips, too. Feel free to check them and contact me if you find any misinformation or wrong statements.
Take regular breaks ๐
We - programmers - often spend hours coding, which can lead to eye strain, fatigue, and carpal tunnel syndrome. Take short breaks every 20-30 minutes to stretch, walk around, or simply rest your eyes.
Maintain good posture ๐
Sitting for long periods can lead to back pain and other musculoskeletal problems. Invest in an ergonomic chair and desk setup that supports good posture.
Stay hydrated ๐
Dehydration can lead to fatigue, headaches, and decreased cognitive function. Keep a water bottle nearby and drink plenty of water throughout the day.
Eat healthy ๐
A balanced diet is essential for maintaining energy levels and overall health. Focus on fruits, vegetables, whole grains, and lean protein.
Get enough sleep ๐
Sleep deprivation can impair cognitive function, creativity, and problem-solving skills. Aim for 7-8 hours of sleep per night.
Exercise regularly ๐
Physical activity can improve mood, reduce stress, and boost energy levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Manage stress ๐
Programming can be a demanding job, so it’s important to find healthy ways to manage stress. This could include exercise, meditation, or spending time with loved ones.
Take care of your eyes ๐
Staring at a computer screen for long periods can lead to eye strain and dry eyes. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
Limit caffeine and alcohol ๐
While caffeine can provide a temporary energy boost, it can also lead to anxiety and insomnia. Alcohol can also disrupt sleep and impair cognitive function.
Get regular checkups ๐
Regular medical checkups can help identify and address any health concerns early on.
Get enough sunlight ๐
Sunlight is essential for vitamin D production, which is important for bone health, immune function, and mental health. Aim to get at least 15 minutes of sunlight exposure each day.
Limit processed foods ๐
Processed foods are often high in unhealthy fats, sodium, and sugar. Limiting your intake of processed foods can improve your overall health.
Manage your weight ๐
Maintaining a healthy weight can reduce your risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.
Don’t smoke ๐
Smoking is a major risk factor for many chronic diseases. If you smoke, quitting is the best thing you can do for your health.
Limit alcohol consumption ๐
Excessive alcohol consumption can lead to liver damage, heart disease, and other health problems. If you drink alcohol, do so in moderation.
Do not east raw peanuts ๐
Some plants such as peanuts contain high dosage of aflatoxins. Avoid eating meat of animals that feeded plants contaminated with aflatoxin. Consuming aflatoxins is correlated with liver cancer in humans.
References:
Eat less cocoa and chocolate ๐
Cocoa and chocolate have a high percentage of Cadmium. Cadmium is carcinogenic if eaten too much. So, we must eat less of the food that contain Cadmium.
References:
- Cadmium and lead in cocoa powder and chocolate products in the US Market
- Cadmium Mitigation
- EPA has classified cadmium as a Group B1 or “probable” human carcinogen
This is for informational purposes only. For medical advice or diagnosis, consult a professional.
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