Το μασάζ εδώ και χιλιετίες βελτιώνει τόσο τη σωματική όσο και την ψυχική υγεία. Είναι άρρηκτα συνδεδεμένο με την ευεξία μας.
Για την ομάδα σας
Το εταιρικό μασάζ μπορεί να ενισχύσει την αποδοτικότητα της ομάδας σας και παράλληλα την αίσθηση του ανήκειν.
640 Εργαζόμενοι / 11 Σημεία 4 Ημέρες / Αθήνα-Λάρισα- Θεσσαλονίκη
‘’Προσέφεραν 12’ λεπτές αναζωογονητικές συνεδρίες στεγνού μασάζ χωρίς λάδι, σε κάθε έναν από εμάς, στις αίθουσες συνεδριάσεων που τους παρείχαμε. Σε συνδυασμό με τα τονωτικά ροφήματα και ειδικά διατροφικά μείγματα που μας προσέφεραν στο τέλος, άφησαν τον κάθε δέκτη απόλυτα ευχαριστημένο, αναζωογονημένο και σε πραγματικά καλή διάθεση.’’
‘’Η μεθοδολογία υλοποίησης είχε εκπληκτική ροή, προέβλεπε κάθε πιθανή λεπτομέρεια ενώ ταυτόχρονα ήταν αρκετά ευέλικτη για να απορροφήσει και τις δικές μας ιδιαιτερότητες και κανόνες. Ήταν συνεπείς, οργανωμένοι και χειριστικαν με επαγγελματισμό το project που τους αναθέσαμε. Τα επίπεδα υγιεινής ήταν υψηλά και η συνολική οργάνωση δέσμευσε μκρό απο τον δικό μας χρόνο.’
OTE – Cosmote Group
1200 Εργαζόμενοι / 6 Σημεία 4 Ημέρες / Αθήνα
‘’Ανταποκρίθηκαν σε κάθε αίτημά μας με μεγάλη προθυμία και ευελιξία στο εντατικό πρόγραμμα έδειξαν απόλυτη προσαρμοστικότητα στα διαφορετικά κοινά και νοοτροπίες, και χάρη στα communication skills που διαθέτουν κέρδισαν όλους τους εργαζόμενους.’’
‘’Στα λίγα λεπτά που διαρκεί το διάλειμμα των εργαζόμενων στα Call Centers ο Mark και ο Γιάννης εργαζόντουσαν τόσο εντατικά αλλά και ποιοτικά με αποτέλεσμα να χαρίζουν πραγματικά πολύτιμες στιγμές ευεξίας στους εργαζόμενούς μας, γεγονός που καταγράφηκε στη φόρμα αξιολόγησης που συμπλήρωσαν.’’
‘’Πιστεύουμε ότι θα μας δοθεί η ευκαιρία για νέα συνεργασία – ειδικότερα στο πλαίσιο των προγραμμάτων Εσωτερικής Επικοινωνίας – για τους εργαζόμενους του Ομίλου ΟΤΕ, καθώς έχει ήδη διατυπωθεί το αίτημα για επανάληψη του προγράμματος ευεξίας με τους συνεργάτες μας Mark και Γιάννη.’’
Έχουμε μια σειρά γευστικών και ευεργετικών προτάσεων που θα συνοδεύσουν και θα ολοκληρώσουν την εμπειρία των ανθρώπων σας. Εστιάζουμε αποκλειστικά σε υπέρ – τροφές και αντιοξειδωτικά μείγματα που βελτιώνουν την διάθεση και αυξάνουν τα επίπεδα ενέργειας.
Σκοπός μας είναι να ενημερωθείτε για μεθόδους που προάγουν τη σωματική και ψυχική ευεξία καθώς και για νέους τρόπους διατροφής. Αν επηρεάσουμε τις διατροφικές σας συνήθειες προς το καλύτερο, θα αλλάξουμε ταυτόχρονα και την καθημερινότητα σας. Επηρεάζοντας την καθημερινότητα σας βελτιώνουμε τα αποθέματα σωματικής ενέργειας, την ψυχική σας δύναμη και κατά συνέπεια την παραγωγικότητα σας.
How to Stay Cool in Warm Weather – especially in Athens
Keeping cool in warm weather is a multi-faceted challenge. Risks of getting too hot in warm weather include dehydration, and a variety of heat-related illnesses, including heat stress, heat cramps, heat exhaustion, or even heat stroke. Keeping your body cool will also help to keep your mood calm too, for heat often exacerbates feelings of stress, tension and frustration. There are lots of simple and effective ways to stay cool in warm weather and most of them are very affordable. Source: WikiHow 1) Stay hydrated. Water is essential for keeping you cool during hot weather. Water keeps your body cool and should be drunk even if you don’t feel thirsty. It’s okay to also drink commercial waters (such as Vitamin Water) or sports drinks such as Powerade or Gatorade but they’re usually not necessary unless you’re deliberately replenishing lost vitamins/electrolytes following a sporting activity. The best way to check your hydration level is to measure your urination color. Anything darker than straw colored is probably an indication that dehydration is on the horizon, and water is needed. Stay away from sugary drinks such as sodas(even if they are sugar-free!); they decrease the ability of your body to store water. Also, steer clear of alcoholic drinks, coffee, and caffeinated drinks, which are natural diuretics. 2) Don’t wait until you’re thirsty to drink. Drink plenty of water before engaging in any activities. If you wait too late, you could experience cramps, which are a sign of heat-related illness. Remind yourself to drink water frequently with one of the following options. Purchase a durable water bottle or water pack that you can tote everywhere and refill at any safe water tap. Freeze a bottle of water to carry around with you. It’ll be solid when you leave the house, but the heat will start melting it from the moment you take it out of the freezer. Wrap it in a towel to prevent water condensation affecting other items in your bag. Download a water drinking app onto your phone. Set reminders, daily targets, and even track when the last time you had a drink. 3) Choose cooling foods. Food can keep you cool provided you make the right choices. Choose salads, fresh raw food, vegetables and fruit. “Cool as a cucumber” is literal; it is nearly 100% water, providing hydration to keep you cool. Avoid eating meat and protein-heavy foods during the heat of the day because these can increase metabolic heat production, which can add to loss of water. It may seem counter-intuitive, but eating spicy peppers may help cool you off. They make you sweat, which provides a cooling sensation. Smaller meals may also help keep your core temperature down. Large meals require the body to work harder breaking everything down. 4) Make food without using the oven or stove. Find foods that don’t need to be cooked, or don’t need heat to be cooked. If you must actually cook, keep the cool air in, and the temperature down, by using the microwave instead of the stove or oven. For example, you can microwave frozen vegetables and canned soup instead of cooking them on the stovetop. Cold soups are great in warm weather. If you haven’t tried them yet, hot weather is the excuse you need! The fact they are often healthy is just an added benefit. Make popsicles, slushies, frozen fruit, frozen yogurt, and other frozen treats to help you cool down. 5) Stay out of the sun while it’s at its hottest. This common sense approach isn’t always easy to adhere to when summer fun beckons, so it bears repeating. Avoid activities in the noonday sun as much as possible. It’s best to limit your sun exposure between the hours of 10 a.m. and 4 p.m. each day during warmer months. When you are outside during these times, limit your exposure as best as you possibly can. Schedule activities early in the morning or later in the afternoon Some people are particularly vulnerable to heat and should stay in cool places during hot weather, such as children, the elderly, obese, redheads, gingers, and those who have health problems. 6) Wear sunscreen! While sunscreen doesn’t necessarily have a cooling effect, its protective effect is vital during warmer weather. As well as being painful and damaging, sunburn can cause a fever and various signs of dehydration. If left unchecked, sunburns can lead to heat exhaustion or heat stroke. At the minimum, use SPF 15. If you’re planning on being outside for a while, SPF 30 would be a better option. Reapply often. Every two hours is recommended, but it should be reapplied more often if you’re swimming or sweating a lot. Apply roughly a shot glass worth of sunscreen to cover the entire body. 7) Stay in the shade. Retreat to shade as much as possible. Taking breaks under trees works doubly well because trees release water into the air that absorbs some of the heat. While shade doesn’t lower the actual temperature, the lack of sunlight exposure makes it feel like the temperature is up to 15 degrees cooler. If a cool breeze comes by, that can feel like an additional lowering of 5 degrees in the shade. 8) Splash water on your skin. When it’s hot and sunny outside, a dip in cool water is refreshing. Jumping into a pool is not always a choice. Don’t forget low-maintenance options like sprinklers. You could also try taking showers or baths with cooler than normal water to take the edge off. Fill a spray bottle with pure water and place in the refrigerator at home or work. When you feel too hot, spray a fine mist of the cooled water over face and body to help cool you down quickly. Refill as needed and keep refrigerated. Make a game of staying cool. Gather friends and run through sprinklers. Throw water balloons. Have a squirt gun battle. 9) Wear lighter clothing. Lightweight, loose-fitting clothing will help to keep you cooler. If it is light in color, it’s even better, as this will reflect the heat and sunlight better. Shorts and short sleeved shirts are good choices. Something that lets the air flow freely through, hitting the sweat on your body, works best. The following suggestions are specific ways clothing can maximize your ability to stay cool: Cotton and linen clothing tends to keep you cool and absorb moisture. Clothes you can hold up to the light and see through are great choices. Be sure to apply sunscreen when wearing really thin clothing, however, as the clothing doesn’t provide adequate protection from the sun’s harmful rays. Synthetic clothing tends to trap moisture, which makes the fabric feel heavier, stick to your skin, and restrict air-flow. Working in lower humidity settings with short sleeves has been shown to have a minor benefit. Weigh the options of UV exposure with your choice of clothing. 10) Keep your head covered. Wear a wide-brimmed hat, one that sufficiently covers the top of your scalp as well as the tops of your ears. This helps to keep you cooler by providing shade. Choose a brim that is wide enough that it can also cover the back of your neck. Light-colored hats can help keep you cool. 11) Wear breathable footwear. Depending on the activity, one shoe could be more comfortable or appropriate than another. Consider whether arch support, durability, and comfort are mandatory, and then choose the best breathable footwear for the activity. Cotton socks are great, but moisture wicking socks help your feet stay cooler. Some running shoes are designed with the summer months in mind, providing ventilation in a variety of designs. Be careful if you decide to go barefoot. Many artificial pavements become unbearably hot during warm weather and can scald your feet. 12) Choose function over style. Wear fewer accessories during hotter weather. Metallic accessories can heat up considerably and less is always best when it comes to keeping cool. Other clothing accessories can weigh clothing down, trapping in heat and moisture. If you have long hair, wear it up and off your face and body, allowing the breeze to flow along your neckline. 13) Use fans. While the efficacy of fans during extreme heat and humidity has been debated, some research suggests fans are beneficial up to 36 °C with 80% humidity, and 42 °C with nearly 50% humidity. Whether hand-held or electric, fans can keep you cool by continuously circulating air. In your home and office space, locate fans in rooms where you are working or resting to keep the air circulating freely and to reduce the mugginess of heat. Try making your own «swamp cooler.» These evaporative coolers can reduce temperature by significant amounts. They range from the simple (i.e. a bowl of chilled water in front of a fan) to the semi-complex. With just a few PVC pipes, a bucket, an electric fan, and a frozen gallon of water, you can create mid 4 °C wind. However, keep in mind that swamp coolers will not work with humid heat. A fan should not be the primary source of cooling down in extremely hot weather. Fans work well, but only if the weather is not too hot. 14) Use air conditioning. Even if your home does not have central air, placing a small window air conditioner in one room of your home may help to keep it cool during the summer. For example, you could place the air conditioner in the room where you spend the most time, such as the living room, kitchen, or your bedroom. You can also try running the air conditioner at the highest comfortable temperature to avoid racking up a high electricity bill. Visit public buildings if you don’t have adequate air-conditioning at home. A few possible locations to avoid the heat: Grocery stores are air conditioned well. And if it’s particularly hot, visit the freezer section and peruse for a while. To be honest, nearly all offices have a clima aircon, so staying at work at least until 18:00 is a great choice and your supervisor will love you for it 15) Close curtains and blinds. The sun’s rays convert to heat. However possible, you should block the rays coming into your house to keep the temperature down. Closing curtains, lowering shades, or even blocking windows can significantly reduce the heat in your house and keep it cool. Awnings work as well, because they keep the direct heat off the windows without blocking out all light. WorkWell Tip As a final reminder, Athens is full of mid-range to high-end hotels with swimming pools so that’s always a realistic option! Here is a link with the best ones in town 🙂
Harvard neuroscientist: Meditation not only reduces stress, here’s how it changes your brain
Sara Lazar, a neuroscientist at Massachusetts General Hospital and Harvard Medical School, was one of the first scientists to take the anecdotal claims about the benefits of meditation and mindfulness and test them in brain scans. What she found surprised her — that meditating can literally change your brain. She explains: Source: Health Science Journal.gr & remedyspot.com Q: Why did you start looking at meditation and mindfulness and the brain? Lazar: A friend and I were training for the Boston marathon. I had some running injuries, so I saw a physical therapist who told me to stop running and just stretch. So I started practicing yoga as a form of physical therapy. I started realizing that it was very powerful, that it had some real benefits, so I just got interested in how it worked. The yoga teacher made all sorts of claims, that yoga would increase your compassion and open your heart. And I’d think, ‘Yeah, yeah, yeah, I’m here to stretch.’ But I started noticing that I was calmer. I was better able to handle more difficult situations. I was more compassionate and open hearted, and able to see things from others’ points of view. I thought, maybe it was just the placebo response. But then I did a literature search of the science, and saw evidence that meditation had been associated with decreased stress, decreased depression, anxiety, pain and insomnia, and an increased quality of life. Q: How did you do the research? Lazar: The first study looked at long term meditators vs a control group. We found long-term meditators have an increased amount of gray matter in the insula and sensory regions, the auditory and sensory cortex. Which makes sense. When you’re mindful, you’re paying attention to your breathing, to sounds, to the present moment experience, and shutting cognition down. It stands to reason your senses would be enhanced. We also found they had more gray matter in the frontal cortex, which is associated with working memory and executive decision making. It’s well-documented that our cortex shrinks as we get older – it’s harder to figure things out and remember things. But in this one region of the prefrontal cortex, 50-year-old meditators had the same amount of gray matter as 25-year-olds. So the first question was, well, maybe the people with more gray matter in the study had more gray matter before they started meditating. So we did a second study. We took people who’d never meditated before, and put one group through an eight-week mindfulness- based stress reduction program. Q: What did you find? Lazar: We found differences in brain volume after eight weeks in five different regions in the brains of the two groups. In the group that learned meditation, we found thickening in four regions: The primary difference, we found in the posterior cingulate, which is involved in mind wandering, and self relevance. The left hippocampus, which assists in learning, cognition, memory and emotional regulation. The temporo parietal junction, or TPJ, which is associated with perspective taking, empathy and compassion. An area of the brain stem called the Pons, where a lot of regulatory neurotransmitters are produced. The amygdala, the fight or flight part of the brain which is important for anxiety, fear and stress in general. That area got smaller in the group that went through the mindfulness-based stress reduction program. The change in the amygdala was also correlated to a reduction in stress levels. Q: So how long does someone have to meditate before they begin to see changes in their brain? Lazar: Our data shows changes in the brain after just eight weeks. In a mindfulness-based stress reduction program, our subjects took a weekly class. They were given a recording and told to practice 40 minutes a day at home. And that’s it. Q: So, 40 minutes a day? Lazar: Well, it was highly variable in the study. Some people practiced 40 minutes pretty much every day. Some people practiced less. Some only a couple times a week. In my study, the average was 27 minutes a day. Or about a half hour a day. There isn’t good data yet about how much someone needs to practice in order to benefit. Meditation teachers will tell you, though there’s absolutely no scientific basis to this, but anecdotal comments from students suggest that 10 minutes a day could have some subjective benefit. We need to test it out. Q: Given what we know from the science, what would you encourage readers to do? Lazar: Mindfulness is just like exercise. It’s a form of mental exercise, really. And just as exercise increases health, helps us handle stress better and promotes longevity, meditation purports to confer some of those same benefits. But, just like exercise, it can’t cure everything. So the idea is, it’s useful as an adjunct therapy. It’s not a standalone. It’s been tried with many, many other disorders, and the results vary tremendously – it impacts some symptoms, but not all. The results are sometimes modest. And it doesn’t work for everybody. Q: So, knowing the limitations, what would you suggest? Lazar: It does seem to be beneficial for most people. The most important thing, if you’re going to try it, is to find a good teacher. Because it’s simple, but it’s also complex. You have to understand what’s going on in your mind. A good teacher is priceless! Get in touch with us for our Office Yoga and Mindfullness Techniques
Job Performance and Massage
Coffee breaks and lunch hours are traditional parts of a work day. In recent years so are fruit days, in house catering services and in some cases, in house exercise rooms – wouldn’t it be nice if massage sessions were too? Perhaps they should be and there is enough research to support it. This research evaluated the efficacy of employer-funded on-site massage therapy on job satisfaction, workplace stress, pain, and discomfort. Twenty-minute massage therapy sessions were provided. Evaluation demonstrated improvements in job satisfaction, with initial benefits in pain severity. (Back, C., Tam, H., Lee, E. Haraldsson, B. The Effects of Employer-Provided Massage Therapy on Job Satisfaction, Workplace Stress, and Pain and Discomfort.Holistic Nursing Practice, January/February 2009 – Volume 23 – Issue 1 – p 19-31.) Abstract At the University of Miami’s Touch Research Institute, studies suggest that massage therapy reduces job stress. The purpose of the Job Stress study was to determine whether massage might improve job performance. Twice a week, 26 adults were given 15 minute chair massages in their office, over a period of five weeks. Immediately after the massage sessions, the subjects experienced: A change in brain waves in the direction of heightened alertness Better performance on math problems (completed in less time with fewer errors) At the end of the five week period, subjects reported: Reduced job stress Less depressed mood state In a study on 52 adults, the massage group showed increased relaxation, decreased frontal alpha and beta power (suggesting enhanced alertness),increased speed and accuracy on math computations, decreased anxiety,and, at the end of the 5 week period, depression and job stress scores were lower only for the massage group versus the control group. (Cady, S. H., & Jones, G. E. (1997). Massage Therapy as a Workplace Intervention for Reduction of Stress. Perceptual & Motor Skills, 84, 157-158.) Abstract The immediate effects of brief massage therapy, music relaxation with visual imagery, muscle relaxation, and social support group sessions were assessed in 100 hospital employees at a major public hospital. The effects of the therapies were assessed using a within-subjects pre-post test design and by comparisons across groups. The massage groups reported decreased anxiety, depression, fatigue, and confusion, as well as increased vigor following the session. (Field, T., Quintino, O., Henteleff, T., Wells-Keife, L. & Delvecchio-Feinberg, G. (1997). Job stress reduction therapies. Alternative Therapies, 3, 54-56.) Abstract Adults were given a chair massage, and control group adults were asked to relax in a chair for 15 minutes, two times a week for five weeks. Frontal delta power increased for both groups, suggesting increased relaxation. The massage group showed decreased alpha and beta power, and increased speed and accuracy on math computations. At the end of the five-week period depression scores were lower for both groups but job stress decreased only for the massage group. (Field, T., Ironson, G., Scafidi, F., Nawrocki, T.,Goncalves, A., Burman, I. , Pickens, J., Fox, N., Schanberg, S., & Kuhn, C. (1996). Massage therapy reduces anxiety and enhances EEG pattern of alertness and math computations. International Journal of Neuroscience, 86, 197-205.) Abstract