Long Work Hours Linked to Heart Problems

Results from a recent UK study* to examine the association between overtime work and the incident of coronary heart disease among middle-aged white collar workers found that overtime work of 3 hours or more beyond a normal 7 hour day is related to increased risk of coronary heart disease independently of conventional risk factors. The study was undertaken in the UK over 11 years and findings suggest that overtime work adversely affected coronary health disease in 60% of the participants. One or two hours overtime was less detrimental. The sample excluded blue-collar workers who may not have achieved the same results.

At a time when job certainty and corporate resources are low, unemployment is high, many middle-aged employees are working longer hours and the danger is if sustained over time, this is likely to be a detriment to good health. And what about work life balance? We know that work life balance is good for our health however if there is just not enough time in the day to exercise, relax and have a life outside work, what's the answer?

Ten tips from WorkLife Essentials suggest:

1. Scheduling time for relaxation - Deep breathing, Meditation, Visualisation, Progressive muscle relaxation. All of these techniques are effective but you must make the time for them two or three times a day.
   


2. Take care of yourself - Remember it's important to schedule regular time for yourself during the week to do something that brings you pleasure.
   


3. Expressing Emotions - Writing and talking about your feelings and emotions has been shown to be an effective way of defusing destructive tension.
   


4. Social support - Research shows that companionship, time spent with friends, sharing thoughts and feelings not only tends to make you feel better, but also has a significant effect on your health.
   


5. Positive thinking - Most of us are our own toughest critics. We think negative thoughts about ourselves all day long. Positive thinking involves paying attention to the negative messages we send ourselves, and turning them to be more positive.
   


6. Moderate exercise - The benefits of moderate exercise are well known. Regular exercise can reduce your risk of heart disease, osteoporosis, and many forms of cancer. It can also reduce stress and improve your mood.
   


7. Appropriate nutrition - We all know that good eating habits are associated with good health. Stick to the "80/20" rule in your eating, 80 percent healthy food with a nutritious, low-fat mix of vegetables, fruit, and grain products, then allow yourself to eat what you want for the remaining 20 percent.
   


8. Getting your right and left brain to communicate. - Moving both sides of your body will help to build communication between your left and right brain, decreasing stress. This is why walking, tossing a soft ball from one hand to the other, or patting both knees helps.
   

* European Heart Journal, 11 May 2010
www.eurheartj.oxfordjournals.org
Overtime work and incident coronary heart disease: the Whitehall II prospective cohort study.