INDOOR AIR QUALITY (IAQ) in CLOSED BUILDINGS

Hi guys!!  I promised to bring you the details on the adverse effects of staying in A/C rooms all day long because most times we are ignorant of its consequences!
enjoy!

Indoor air quality (also called "indoor environmental quality") describes how inside air can affect a person's health, comfort, and ability to work.  It can include temperature, humidity, lack of outside air (poor ventilation), mold from water damage, or exposure to other chemicals. 
The qualities of good IAQ should include comfortable temperature and humidity, adequate supply of fresh outdoor air, and control of pollutants from inside and outside of the building. 
The most common causes of IAQ problems in buildings are:

• Not enough ventilation, lack of fresh outdoor air or contaminated air being brought into the building
• Poor upkeep of ventilation, heating and air-conditioning systems,
• Dampness and moisture damage due to leaks, flooding or high humidity.
• Occupant activities, such as construction or remodeling, use of poor quality infrastructure.
• Indoor and Outdoor contaminated air.

Moist effect on the Wall.

People working in buildings with poor IAQ may notice unpleasant or musty odors or may feel that the building is hot and stuffy. Some workers complain about symptoms that happen at work and go away when they leave work, like having headaches, or feeling tired. Hay fever (allergic Rhinitis) or Fever, cough, and shortness of breath can be symptoms of a more serious problem. Asthma and some causes of pneumonia (for example, Legionnaires’ Disease and Hypersensitivity Pneumonitis) have been linked to IAQ problems. If you have symptoms that are not going away or are getting worse, talk to your doctor about them. But not all exposures cause symptoms, so there is no substitute for good building management. 

There is no single test to find an IAQ problem. Your employer should check measurements of temperature, humidity and air flow. In addition, inspection and testing of the ventilation, heating and air conditioning systems (to make sure it is working according to specifications for building use and occupancy) should be performed WHICH is not always the case. But hey ,we  know oftentimes, that we are more concerned about the AC units working and nothing else.
 A building walk-through to check for odors and look for water damage, leaks, dirt or pest droppings may be helpful. Leaks need to be eliminated. Standing water in humidifiers, air conditioning units, on roofs and in boiler pans can become contaminated with bacteria or fungi and need to be eliminated, also. In some circumstances, specific testing for radon or for asbestos may be required as part of building occupancy. For instance, in schools asbestos needs to be checked every three years and re-inspected every 6 months (under the Asbestos Hazard Emergency Response Act- AHERA).  This act is not in Nigeria
 but can be emulated.
Employers are required to follow the General Duty Clause, which requires them to provide workers with a safe workplace that does not have any known hazards that cause or are likely to cause death or serious injury. This is also requires employers to obey occupational safety and health standards created under it. Employers should be reasonably aware of the possible sources of poor air quality, and they should have the resources necessary to recognize and control workplace hazards. It is also their responsibility to inform employees of the immediate dangers that are present.Specific state and local regulations may apply.


The following information may be helpful to your doctor or your employer to figure out if there is an IAQ problem at your workplace:

• Do you have symptoms that just occur at work and go away when you get home?  What are these symptoms?
• Are these symptoms related to a certain time of day, a certain season or certain location at work?
• Did the symptoms start when something new happened at work, such as renovation or construction projects?
• Are there other people at work with similar complaints?
• Did you already see a doctor for your symptoms, and if so, did the doctor diagnose an illness related to IAQ?

Plants in the Office

If you are concerned about air quality at work, ask your employer to check the ventilation, heating and air conditioning systems and to make sure there is no water damage. If you think that you have symptoms that may be related to IAQ at your work, talk to your doctor about them to see if they could be caused by indoor air pollution.

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OMG!!! DOES OKRO (aka LADY FINGERS) REALLY AFFECT OUR HEALTH THIS MUCH????

Okra (Abelmoschus esculentus), known in many English-speaking countries as lady's fingers, bhindi or gumbo, is a flowering plant in the mallow family similar to that of cacao. It is valued for its edible green seed pods. It is green, sweet, tasty and most of all, slimy. The geographical origin of okra is disputed, with supporters of South Asian, Ethiopian and West African origins. The plant is cultivated in tropical, subtropical and warm temperate regions around the world. Its leaves may also be eaten, but people are often interested in the plant’s pods.

OKRA

Okra is known for a lot of names in different parts of the world. Okra is either loved or hated by many for its distinct sticky character but the health benefits are amazing.  For instance, Okra is one of the richest sources of soluble as well as insoluble fiber that offer protection from various lifestyles related disorders like cardiovascular diseases, diabetes, obesity etc.
Okra is either loved or hated by many for its distinct sticky and slimy character. But from a medical point of view, okra is a vegetable that individuals should NOT ignore. In fact, some of the benefits of okra come from its sliminess.
Apparently eating the crispy and immature okra on a daily basis is good for people who suffer from a variety of digestive problems, including diseases like colitis, ulcers, and constipation because of its slimy nature.

Nutrition
Okra is a rich source of many nutrients, including fiber, vitamin B6 and folic acid. I got the following numbers from the University of Illinois Extension Okra Page compiled by Sylvia W. Zook, Ph.D. (Nutritionist)

Okra Nutrition (half-cup cooked okra)
Calories = 25
Dietary Fiber = 2 grams
Protein = 1.5 grams
Carbohydrates = 5.8 grams
Vitamin A = 460 IU
Vitamin C = 13 mg
Folic acid = 36.5 micrograms
Calcium = 50 mg
Iron = 0.4 mg
Potassium = 256 mg
Magnesium = 46 mg
These numbers should be used as a guideline only, and if you are on a medically restricted diet please consult your physician and/or dietician.

Good Eye Sight

Scientific research on the benefits of certain vegetables has been ongoing, and researchers have been and are discovering many interesting facts about this vegetable. Okra has been one of the vegetables that have been included in a number of studies, with some absolutely incredible results which include the following:-

Improves Good Eyesight
the okra pods are good sources of Vitamin A and beta carotene which are both essential antioxidants for maintaining good eyesight. It is one of the green vegetables with highest levels of these antioxidants. In addition, these essential antioxidants also help PREVENT eye related diseases such as cataracts and retina-related eye problems.

Natural Remedy for Diabetes
Okra is good for diabetic patients because it helps to normalize blood sugar level. The fibre in okra helps to stabilize blood sugar by regulating the rate at which sugar is absorbed from the intestinal tract especially the large intestine.
According to a 2011 study published in the Journal of Pharmacy and Bio-allied Science, researchers corroborated that okra was a potential alternative source to treat diabetes because it lowers blood sugar level significantly in tested animals under laboratory conditions.
Here is the process to use okra sap therapy for diabetes control. Soak overnight two pieces of okra, whose rear and cap are chopped off, into a glass of water.  A sticky white liquid will start coming out of the okra. Do not wash it off. In the morning, remove the pieces of okra from the water and drink it. Just wait for around 30 minutes before eating or drinking anything else. This is to be done on a daily basis in order to control blood sugar levels.
Controls Cholesterol Level

Cholesterol Heap in the Blood Vessel

Controlling the body’s cholesterol level is somewhat challenging because it is difficult to resist foods high in cholesterol content. One of the best health benefits of eating okra is the effective control of the body’s high cholesterol level. It helps to absorb water and traps excess cholesterol, metabolic toxins and surplus bile in its mucilage, slipping it out through the stool.
In a 2011 study published in “Journal of Pharmacy & Bio allied Sciences”, researchers also suggest that extracts from okra normalized cholesterol level.

Treats Stomach Ulcer
In a 2004 study entitled “Glycosylated compounds from okra inhibit adhesion of Helicobacter pylori to human gastric mucosa”, extracts from okra was found to prevent Helicobacter pylori, the germ that causes stomach ulcer,

Stomach Ulcers

adhering to the walls of the stomach, thus preventing peptic ulcer.
The researchers assumed in this study, which was documented in the Journal of Agricultural and Food Chemistry that the anti adhesive qualities of okra was due to a combination of glyco- proteins and highly acidic sugar compounds,  a complex three-dimensional structure that is fully developed only in the fresh juice of the okra fruit.



Prevents Constipation
Okra helps lubricate the large intestines due to its bulk laxative qualities. The okra fibre absorbs water and ensures bulk in stools, thus helping to prevent and improve constipation. Unlike harsh wheat bran, which can irritate or injure the

Constipation

intestinal tract, okra’s mucilage soothes, and okra facilitates elimination more comfortably by its slippery characteristic.

Boosts Immunity Against Diseases
Okra is a rich source of Vitamin C. For example, 100 grammes of raw okra pods contains about 21 milligrammes of vitamin C according to “The Nutribase Complete Book of Food Counts. Research suggests that consumption of foods rich in vitamin-C helps the body develop immunity against infectious agents, reduce episodes of cold and cough and protect the body from harmful free radicals.

Prevent Congenital Malformation in Babies
Folic acid, also known as vitamin B-9, is especially important during pregnancy because it decreases the incidence of neural tube defects in newborns. According to “The Nutribase Complete Book of Food Counts” a 100 grammes of raw okra pods contains about 88 microgrammes of folic acid.

Folic acid is an essential nutrient of okra which improves the development of the unborn child’s brain. This nutrient prevents mental deficiencies of the foetus inside the womb of the pregnant woman.

Supports strong bones
Okra provides good amounts of Vitamin K which is important to build and maintain strong bones. Vitamin K is also essential for the production of blood clotting proteins that control bleeding.


Protects from colon cancer
Okra is full of dietary fibre, which is essential for colon health and digestive health as a whole. The fibre Okra provides helps to clean the gastrointestinal system, allowing the colon to work at greater levels of efficiency. Additionally, the Vitamin A contributes to healthy mucous membranes, helping the digestive tract to operate appropriately.

Good for asthma
Okra contains Vitamin C, which has been shown to help with respiratory issues like asthma. A study concluded that “the consumption of fruit rich in Vitamin C, even at a low level of intake, may reduce wheezing symptoms in childhood, especially among already susceptible individuals.”

Reduces Nephropathy Risk

Nephropathy is damage to the kidneys caused by high blood sugar, high blood pressure and inflammation. The initial sign is high levels of protein in the urine. Over time, nephropathy may lead to end-stage renal disease, which may require regular dialysis as treatment. To reduce your risk of nephropathy, keep your blood sugar within the ranges recommended to you by your doctor, control your weight and maintain healthy blood pressure levels. Liu Ke-hu of China's The First Hospital of Jilin University reports that eating okra can reduce the risk of diabetic nephropathy. According to a study published in the October 2005 issue of "Jilin Medical Journal," Liu and her colleagues split a group of 70 diabetics into two groups. One group received traditional (orthodox) diabetic treatment while the other received the same treatment while eating okra every day. The group that ate okra had better kidney health over six months compared to the control group.

Helps Weight Control

Losing weight is an important aspect of treatment for diabetes. Diabetics who lose weight generally have better blood glucose control than those who don't. Fortunately, just losing about 5 percent of your total weight is enough to notice a significant difference in your blood sugar. Vegetables such as okra are ideal for a weight-loss diet, as they are low in calories. Diets that are rich in fresh vegetables promote weight loss. To keep okra a low-calorie choice, cook it without adding much oil, butter or other calorie-rich ingredients.

The mucilaginous okra fiber is very effective in preventing type II diabetes. It prevents insulin spikes and thus keeps a check on blood sugar.

Patients with type 2 diabetes who consumed a diet containing food naturally rich in fiber (e.g., 50 g fiber/day, 50 per cent soluble) for six weeks had significant improvements in glycemic control and lipid panels when compared with patients who consumed a diet with moderate amounts of fiber (e.g., 25 g fiber/day, 50 per cent soluble).
I hope that this piece provides significant results as you put the lessons here to work.

Keep Your Work Place Healthy by Proper Ventilation

What is Ventilation

Ventilation is defined as the intentional movement of fresh air from outside a building to inside. If there is something burning (a fireplace, gas heater, candle, oil lamp etc.) more oxygen is replaced by carbon dioxide. The purpose of the chimney is to move air from inside to outside. It causes infiltration or natural ventilation. The resulting negative pressure change induced in the building typically causes a flow of air to move into the building. Continuous air circulation is necessary to keep the interior healthier. Lowering the concentrations of indoor air pollutants in your work place is to be done by increasing the amount of outdoor air coming in.

A Roof Top Ventilator

Whether  you are building your factory, office, workplace,  or taking care of the one you are in now, the importance of good ventilation cannot be over emphasized. it helps protect your health. Studies show that good ventilation is critical to your safety and comfort. it has also shown that with good ventilation, there's less likelihood of suffering from chronic obstructive pulmonary diseases (COPD) provided all other variations  remain constant. proper ventilation supplies fresh air to your workplace and dilutes or removes stale air. if there is something burning, more oxygen is replace by carbon dioxide. the purpose of the chimney in buildings is to move air from inside to outside. it causes infiltration or natural ventilation. an efficient means of extracting warm and stale air is through roof mounted turbo ventilators which create positive draft.

Importance of Ventilation

Ventilation in a structure is important to remove water vapour formed by respiration, burning and cooking. It is required for removing odours, e.g., from a toilet or kitchen. If water vapour is permitted to accumulate, it may damage the structure, insulation or finishing. It is reported that improper ventilation is the cause of about half of all indoor air quality problems in your work place.

Ventilation is becoming a point of major concern for industrial workplaces and factories due to the fumes, gases, vapours and heat generated. In natural ventilation, air moves through opened windows and doors. Air movement associated with infiltration and natural ventilation is caused by air temperature differences between indoors and outdoors and by wind. 

Equipments to Handle Ventilation

There are a number of mechanical devices that help steady ventilation. Generally exhaust fans are used to remove air from rooms, such as bathrooms and kitchens. There are air handling systems that use fans and duct to continuously remove indoor air and distribute filtered and conditioned outdoor air to strategic points throughout the work place. When there is little infiltration, natural ventilation, or mechanical ventilation, the air exchange rate will be low and pollutant levels will increase.

But most heating and cooling systems, including forced air heating systems do not mechanically bring fresh air inside. Opening windows and doors, operating window or attic fans, when the weather permits, or running a window air-conditioner with the vent control open increases the ventilation rate. Local bathroom or kitchen fans that exhaust outdoors remove contaminants, including moisture, directly from the room where the fan is located and also increase the outdoor air ventilation rate.

Ideal work places should have some kind of mechanical ventilation to remove pollutants. Whether a mechanical ventilation system makes sense in your existing homes depends on the house, your existing heating, ventilation and air circulating systems.

It’s unfortunate that some of our workplaces are NOT well ventilated and we don’t even know how to go about it looking at the issues surrounding our environment(workplace). Its in our health interest to note that our health insurances should be geared towards preventive healthcare than curative. THIS IS A WAKE-UP CALL AND  LETS BE CONSCIOUS OF OUR VENTILATION IN OUR WORK PLACES.

DIET & EXERCISE TIPS

Excessive body weight contributes to snoring and obstructive sleep apnea, in addition to being a major influence on general health and well-being. Obstructive sleep apnea occurs in about 50-60 percent of those who are obese.
A recent report from the National Center for Health Statistics concludes that  35 percent of adults exercise regularly (more than 6 of 10 don’t), and nearly four in 10 aren’t physically active. Lack of exercise can increase the risk of diabetes, heart disease, and stroke.
Proper diet and exercise are the mainstays for a healthy lifestyle, although many Americans turn to costly fad diets and exercise programs that fail to provide weight loss and a healthy lifestyle. The basic tenets to gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity.
Self-Help Guidelines for Healthy Activity:

• Consult a physician – men over age 40; women over 50; people with (or at risk for) chronic health problems such as heart disease, diabetes, or obesity.
• Start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury.
• Try to accumulate 30 minutes or more of moderate-intensity cardiovascular activity each day. You can do all 30 minutes together or through short bouts of intermittent activity (e.g., 10 minutes at a time).
• Add strength-developing exercises at least twice per week.
• Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.)
• Make leisure time active – garden, walk, ride a bike with family and friends, participate in an exercise class, join in a sports activity.
• Select activities you enjoy, find satisfying, and that give you a feeling of accomplishment. Success leads to increased motivation to be physically active.
• Be sure your activities are compatible with your age and physical condition.
• Make it convenient to be active. Choose activities that are readily accessible (right outside your door) like gardening, walking, or jogging.
• Try “active commuting.” Cycle, walk, or in-line skate to work or to the store.
• Make your activity enjoyable – listen to music, include family and friends, etc.

  For those who are already moderately active, increase the duration and intensity for additional benefits.

Weight Loss Tips:

Take in fewer calories than you expend. Few people understand this basic, simple concept.

• Eat smaller meals 3-5 times per day.
• Eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables.
• Eat slowly, and wait 10-15 minutes before taking second helpings.
• Don’t eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.).
• Prepare healthy snacks that are easily available (cut carrots, apples, etc.).
• Avoid buffets.
• Drink plenty of water, especially immediately before meals.

  The Healthy Weight Approach to Dieting:
• Enjoy a variety of foods that will provide essential nutrients.

• Three-quarters of your lunch and dinner should be vegetables, fruits, cereals, breads, and other grain products. Snack on fruits and vegetables. Eat lots of dark green and orange vegetables. Choose whole-grain and enriched products more often.

• Choose lower-fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat. Shop for low fat (2% or less) or fat-free products such as milk, yogurt, and cottage cheese. Eat smaller portions of leaner meats, poultry, and fish; remove visible fat from meat and the skin from poultry. Limit the use of extra fat like butter, margarine, and oil. Choose more peas, beans, and lentils

• Limit salt, caffeine, and alcohol. Minimize the consumption of salt. Cut down on added sugar such as jams, etc. Limit beverages with a high caffeine content (tea, sodas, chocolate drinks) and caffeinated coffee to two cups per day. Minimize alcohol to one to two drinks per day.

• Limit consumption of snack foods such as cookies, donuts, pies, cakes, potato chips, etc. They are high in salt, sugar, fat, and calories, and low in nutritional value.

• Eat in moderation. If you are not hungry, don’t eat.