2023-07-29 03:24:00
Keypoint:
‘Working age’ is the age with the most health problems. because of the amount of work Working time that causes stress already. lifestyle, sleep deprivation, smoking, drinking alcohol Not eating food from all 5 food groups are all factors that affect health. ‘Vitamin supplements’ are another helper in taking care of the health of working people in this era. Because it’s convenient, easy, plus there are many to choose from. Should check carefully before taking vitamins, supplements. Taking too much of certain vitamins may have harmful effects on the body. simple health care On your own, you can start by eating, exercising, and getting enough rest. and find activities to reduce stress
In each stage of life needs care. dining Different vitamin supplementation, which ‘working age’ is considered a time of intense use of the body and brain. The more some people have to work more than 10-15 hours a day. The working age is therefore the age at risk of having health problems just like the elderly.
Plus, some diseases can be found in working age more than others. due to lifestyle Both eating that is useless Insufficient sleep, sleep deprivation, late night sleep, lack of exercise, smoking and partying, drinking alcohol, most importantly, stress from work. Threats that deteriorate health
So how do we know? which vitamin deficiency or need to add something If clearly appropriate for each person May need to have a blood test for thyroid hormones, vitamins and minerals by a specialist. Because normally the body may not show clearly which vitamin deficiency. or symptoms that seem to be lacking in that type of vitamin as read the information But it might actually be a symptom of another condition or disease.
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Why? Take vitamin supplements to take care of your health.
Nowadays, buying your own vitamins or supplements is as easy as buying snacks. And there are a lot to choose from. Even though getting nutrients Or too much of certain vitamins can be harmful to health.
Dr. Orkamon Inkongngam, a specialist in anti-aging medicine Phyathai 3 Hospital has brought good information that vitamins are a group of organic compounds that are essential for the functioning of the body. Which we must get from eating different types of food. because the body cannot synthesize it by itself (except vitamin D to be synthesized at the skin when exposed to sunlight) by vitamins divided into 2 groups:
water-soluble groups such as B vitamins and vitamin C; fat-soluble groups such as vitamins A, D, E and K.
by each type of vitamin have different functions and benefits to the body as follows
Vitamin A is good for eyesight and growth, Vitamin B is good for the nervous system. Building energy and blood cells Vitamin C is related to the creation of collagen. And is an antioxidant. Vitamin D is regarding bones. Vitamin E is an antioxidant. Vitamin K is regarding blood and bone clotting.
Dr. Orakamon said that because vitamins will help the body work at full capacity. both energy generation Immunization body repair Including the occurrence of free radicals Especially the vitamins that have antioxidant activity are vitamin A, vitamin C and vitamin E.
In our house, there is a recommendation on the amount of vitamins that should be taken each day, called the Thai recommended daily intakes or Thai RDI, in order to maintain normal body function. and no severe vitamin deficiency disease
Popular health problems in working age
Good health for working people It is essential and very important. Because if you get sick often, it will affect the work that cannot be done at full efficiency. Common health problems in working age such as
Fatigue, blurred vision, decreased immunity, often sick, not refreshed, not energetic not sleeping well or can’t sleep Have accumulated stress until it becomes a chronic stress disorder
Which groups… risk of vitamin deficiency easily
Eating a varied, nutritious diet will help you get enough vitamins. At present, vitamin deficiency is rarely found in Thai people like in the past. however You also need to be aware of these factors because they cause the body to have insufficient vitamins.
getting older refraining from eating meat gastric or intestinal surgery taking certain medications that decrease the body’s absorption of certain vitamins not getting enough sunlight Behaviors that cause the body to lose vitamins quickly, such as drinking alcohol, smoking, drinking a lot of caffeinated beverages
What kind of symptoms do people of working age starting to lack vitamins
Vitamin deficiency can be divided into 2 cases:
Obvious lack Until the disease or symptoms appear, such as lack of vitamin B12 and folate, causing abnormalities in red blood cells or lack of vitamin C swollen gums Scurvy, etc. Lack of insufficient (suboptimal vitamin intake) such as lack of vitamin B12 from vegetarian diets. It causes physical discomfort such as fatigue, lack of freshness, poor energy metabolism, insomnia, pale skin, etc., which doctors often take a history and physical examination. in order to know the daily use dining which is a big cause of vitamin deficiency
‘Vitamins’ alternative solutions to health problems of working people
With the life style of working people nowadays, they have to live in a hurry. Most of the time is spent working and traveling. Daily life is a race once morest time. As a result, working people are neglecting their overall health care. Not enough rest Work hard to get the job done. lack of regular exercise not picky regarding food choices Importantly, there is high stress. These behaviors are all causes of self-destruction in terms of health and cause many health problems.
If working-age people have not changed their behavior and become more aware of the nutrients that are essential to the body, causing the body to be sick, tired, not fresh during the day. weakened immune system As a result, it is unable to effectively fight off pathogens that enter the body. may lead to viral infection and bacteria such as sore throat, tonsillitis, herpes, etc.
Don’t let your body deteriorate. Because nothing is more important than good health. Therefore, turn to modify behavior to maintain and slow down the deterioration of the body as much as possible. to return to work fully and efficient
People of working age are those who need to use their minds, brains and bodies with full efficiency. Including working conditions that must be stressful and hastily make life behaviors change, whether did not eat breakfast Do not eat fruits and vegetables Eating less than 5 food groups, getting little rest, staying up late, getting tired and getting sick often.
Introducing vitamins that will help to work efficiently with ‘multivitamin’ CD Zinc formula and minerals that play an important role in boosting the immune system in the body. Improves the performance of white blood cells fight once morest germs and foreign matter and prevent viral and bacterial infections
Vitamin B Complex : When faced with work stress There is a chance that there will be dizziness, overactive brain, and fatigue. It can help prevent these symptoms. It also helps to increase the efficiency of the brain to be more sensitive and clear, refreshing, reducing fatigue. It can also help reduce stress.
essential minerals :Working people need a lot of energy and thinking. and eating insufficient food Therefore, there is a high risk of mineral deficiencies. You may experience tiredness and weakness. because of mineral salt It plays a role that helps the body function normally every day. This complete nutrient supplement prevents vitamin and mineral deficiencies and boosts the body’s immunity. strengthen the body not easily sick Ready to go to work fully
Vitamin C: Helps in the absorption of iron from food. Prevent scurvy and make the wound heal faster Foods high in vitamin C include broccoli, potatoes, bell peppers, spinach, papayas, mangoes, strawberries, guava and oranges.
Vitamin D: Helps in calcium absorption and prevents bone-related diseases. Normally, the body can synthesize vitamin D when exposed to sunlight. For the elderly who do not get sunlight The body might not make enough vitamin D. Eat whole grains, mushrooms, and drink vitamin D-fortified milk on a regular basis.
Vitamin A : Helps maintain the eyesight of the elderly from deteriorating quickly. Helps tissue growth and the body’s immune system. Dietary sources of vitamin A include spinach, carrots, sweet potatoes, pumpkin, papaya, and ripe mangoes.
Calcium: Calcium helps prevent osteoporosis. and build bone mass to be dense Older adults need at least 1,000 milligrams of calcium per day. Food sources of calcium include calcium-fortified soy milk, fresh milk, dairy products (e.g. yogurt, unsweetened yoghurt), soybeans, soy products (e.g. bean curd skin), small fish that Can be eaten whole-bone (e.g. rice fish), dark green leafy vegetables, orange vegetables (e.g. kale, bok choy, gourd, leaves, squash, carrots)
Vitamin E: is a good antioxidant. Helps prevent cells in the body from being destroyed. Vitamin E is found in avocados, nuts, sunflower seeds, peanut butter, sesame seeds and all cooking oils.
Easy to check What vitamins are we lacking?
Dr. Orkamol said that nowadays we can check the main vitamins. And complete antioxidants such as vitamin A (beta and alpha-carotene, lycopene), B vitamins, vitamin C, vitamin D, vitamin E (alpha and gamma trocopherol), coenzyme Q ten Including being able to detect various minerals that the body must use together in the functioning of various vitamins as well
in which the doctor will talk to take history and analyze the problems of each person that daily life affects health Your doctor will recommend a blood test to look at the level of the suspected vitamin deficiency. Once the blood results are obtained, it will recommend adjusting the vitamins to be within the appropriate range. not too high or too low Recommend foods that are sources of vitamins. and the amount of vitamins that should be supplemented which can create personalized vitamins to solve problems on a case-by-case basis
How to buy vitamins and eat by yourself? Don’t take risks.
Dr. Orakamon also said that buying vitamins to take by yourself during times when the body is stressed or not eating enough. If it’s a vitamin from a standard production source Dosage within the RDI is considered relatively safe. But we need to know if our body is really lacking in that vitamin or in a condition where the body has to use that vitamin higher than usual. Because taking too much of some vitamins is not good and will harm the body. Especially the fat-soluble vitamins as follows:
Vitamin A. During the first 3 months of pregnancy, do not take too much vitamin A. Because it can cause abnormalities in the fetus, beta-carotene, people who smoke or have exposure to asbestos. There is an increased risk of lung cancer. Vitamin D. A blood test should be done to check that the vitamin D level in the blood is not too high. because it may result in abnormal levels of calcium in the blood
The body needs vitamins. Is it really a dietary supplement?
Asst. Prof. Daruneewan Warodomwijit, M.D., Department of Internal Medicine Faculty of Medicine Ramathibodi Hospital Mahidol University said food supplement The name speaks for itself as a supplement. Therefore, we will use it in the event that some people receive insufficient nutrition or lack thereof. In fact, if we get enough from our daily diet. We don’t need to get it from supplements once more.
vitamins and minerals We mostly get it from fruits and vegetables. If suppose one day we get less than 5 parts of vegetables or fruits, what is 5 parts here? Let us think regarding our fists. Vegetables and fruits together, 1 fist is 1 portion, so if one day we receive less than 5 portions of vegetables and fruits, it means that we are not getting enough vitamins and minerals. And we have to continue to see if that person has a congenital disease or not.
If there is a congenital disease such as impaired intestinal absorption had bowel surgery or have other congenital diseases Anything that causes the body to not absorb enough vitamins or minerals therefore should be taking additional supplements
The detection of vitamins and minerals in the body. This can be done by taking a blood test to check for vitamin levels in the body. If we can’t test the blood and we are not sure We want to buy supplements self-contained vitamins
Doctors recommend that
Eating a lot of vitamins or supplements That doesn’t mean it’s safe. There is a danger to the body as well. because it can accumulate in the body If we want to eat vitamins It is advisable to check the level of vitamins in the body first. Choose water-soluble vitamins that are safer for the body. because there is no residual accumulation in the body, including vitamin B and vitamin C if there is a congenital disease should consult a doctor Because some vitamins doctors do not recommend eating, for example, patients with kidney problems. We do not recommend buying vitamin A supplements. Because it will cause vitamin in the liver and cause negative effects on the body.
for good health We don’t need high doses of vitamin supplements. But focusing on eating all kinds of food in quantities that are not too much, not too little Before deciding to consume, you should choose to see if the product is already certified or not. And do not forget to eat in the right amount to reduce the accumulation in the body as well.
How to take vitamins and supplements safely?
Check the information on the product label before buying and consuming. Choose products that have received standards from the Food and Drug Administration, including those produced by reliable companies. Check the ingredients. and the amount of nutrients contained Should not buy or eat products that contain more nutrients than the body needs. because it will make the body work harder to excrete the excess nutrients Do not take vitamins Dietary supplement to treat illness or use as a substitute for medication. without medical advice people with congenital disease Those who are pregnant or breastfeeding should consult a doctor for advice on the proper intake of supplements. and match with the physical condition at that time study details and how to take vitamins Each type of supplement is appropriate. what kind of vitamin What time should I eat? for maximum benefit and reduce side effects that may occur if eaten improperly
Due to the way of life, physical condition, and health of each person are different. for taking vitamins that have the highest results should consult a medical professional for preliminary diagnosis or advice on taking vitamins the right supplement for sustainable good health
Tips for taking care of health of the working age that anyone can do.
1. Exercise: Regular exercise will help your body have a better metabolic system. Helps with good mental health, good mood, including stimulating the functioning of the immune system to work efficiently. You should exercise at least 30 minutes or more per day.
2. Eat food from all 5 food groups: Of course, the body needs various nutrients. Contained in food are proteins, carbohydrates, fats, minerals, vitamins, as well as water and dietary fiber. Therefore, it is necessary to eat food from all 5 groups and eat a variety of each group in order to get complete and sufficient nutrients.
3. Get enough rest: The most important thing is getting enough sleep. Lack of sleep deprivation and enough sound sleep It will help the immune system to be effective. and have a healthy body
4. Relieve stress: Find your favorite activities. To relax the body and mind, such as singing, drawing, planting trees, etc.
refer: Phyathai Hospital , Synphaet Hospital ,Rama Channel ,Bumrungrad Hospital
1690610182
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