5 July 2024

Julho 5, 2024 We devote a significant portion of our time working. For those that are office-based, this can mean up to 40% of the weekly waking hours there. While we often prioritize a beautiful, cozy, and well-decorated workspace, we tend to overlook simple yet crucial tweaks that can significantly enhance our productivity on a daily basis! Here are some tips, backed by science, on how to create a space that will for sure improve your focus and satisfaction with your performance. (On average, we will spend over 90 000 hours at work throughout ourlifetime [1]. If this primarily entails being within an office space for you, investing some time in optimizing it for productivity is undeniably worthwhile.) The best part? Most of these strategies are cost-free and can be implemented even in rented spaces, requiring no major renovations or extraordinary DIY skills! ENSURE ADEQUATE VENTILATION AND INDOOR AIR QUALITY Increasing the rate of air change rate within an office has been proven to enhance workers’ productivity while also reducing absenteeism and the spread of infectious diseases among team members. [2] Having more oxygen and fewer indoor air pollutants significantly impacts our ability to concentrate and remain alert. Remember to open the windows for, at least, a few minutes daily! Pro tip: During winter, wait for the lunch break to do it, so you get all the benefits from fresh air without freezing the entire space! For those reliant on AC, make sure you use the right filters for your space and regularly clean and replace them. MAINTAIN A COMFORTABLE INDOOR TEMPERATURE It’s challenging to focus on composing an email when your hands and feet are consistently cold. Regardless of the season, a stable indoor temperature seems to improve our ability to deeply concentrate on tasks at hand. Studies show that the optimal range seems to be 21–22ºC [3], though small variations might apply. Pro tip: If you are a woman, are pregnant, going through menopause or you don’t exercise regularly, you will probably thrive on slightly higher temperatures. All because of your expectedly lower basal metabolic rate! [4]. CHOOSE AN OFFICE CHAIR TO SUPPORT GOOD POSTURE No one is productive when their back aches! Choosing an ergonomic office chair is crucial to enhancing our performance (and posture). The right model should offer good spine support and allow for height adjustment. To ensure you made a good choice, check if your elbows do a 90º angle when resting on your desk while seated. (image) (Never overlook ergonomics! Invest in or request an office desk and chair that help you maintaining good posture, preventing back pain, and reducing muscular tension.) OPTIMIZE DESK PLACEMENT Not everyone has a say in office layout, but if you do seize the opportunity to position desks optimally based on your space! Ideally, place them perpendicular to large windows to benefit from natural light (refer to the point above!), and on the opposite side of your dominant hand to avoid constant shadows on your working documents and screens. SELECT APPROPRIATE LIGHTING TO AVOID DROWSINESS Do you often feel sleepy on cloudy days, even when working near a large window? Optimal lighting can signal our bodies that it’s time to get to work! Whenever possible, opt for natural light. If artificial light is necessary, avoid “very yellowish” hues that may remind your body of the end of the day and wrongly hint that it is time for relaxing activities. Pro tip: You cannot go wrong with “neutral” lightning, around 4000/4500K. A quick walk outside during breaks or lunchtime can also help regulate our circadian rhythms and enhance overall performance. [1] – https://www.huffpost.com/entry/weve-broken-down-your-entire-life-into-years-spent-doing-tasks_n_61087617e4b0999d2084fec5 [2] – https://hbr.org/2017/03/research-stale-office-air-is-making-you-less-productive [3] – https://indoor.lbl.gov/publications/room-temperature-and-productivity [4] – https://www.sciencedirect.com/science/article/abs/pii/S0360132318300052 Leave a comment Cancel Reply Sessão iniciada como admin_bienbati. Editar perfil. Sair? Campos obrigatórios marcados com * Mensagem* RELATED ARTICLES Sabia que os seus espaços podem estar a deixá-lo doente? A sua sala não é exatamente o lugar tranquilo e confortável para descansar após um dia Read more Escritório: 5 dicas para melhorar o seu espaço de trabalho e aumentar a produtividade Passamos uma grande parte dos nossos dias a trabalhar. Para aqueles que o fazem num escritório, Read more 6 classes de químicos a manter longe de sua casa Todos os dias, estamos expostos a centenas de milhares de químicos. Entre aqueles desenvolvidos pelos humanos Read more

Julho 5, 2024 Mold is gross. No one really wants to be living or working in a space where it grows along the corner walls, the ceiling tiles and it’s impossible to get rid of its characteristic musty, damp smell. But what many don’t know is that, on top of it all, mold can pose a serious health threat, being the potential missing link in explaining numerous apparently chronic symptoms which is difficult to attribute any other particular cause. Mold growth is more common is spaces where elevated levels of moisture are frequent, such as bathrooms, kitchens or laundry rooms.   Molds (yes, there are several types) occur naturally in the environment, being responsible for breaking down organic matter such as fallen leaves or dead trees. However, indoors they are a big no-no. Its spores, invisible to the naked eye, float and concentrate in the air, turning into strong allergens and causing eye, nose, and throat irritation. Asthma, persistent coughing, wheezing and even intense chronic headaches are just some of the awful reactions one can have to it when shortly or continually exposed within four walls [1]. For mold to propagate, it must find a suitable level of moisture and the right temperature. This is why it’s more common to see it in bathrooms, kitchens and laundry rooms, where there is plenty of (hot) water, and not always efficient mechanisms to allow for proper evaporation and ventilation [2]. But before you think this is a lost battle, here are some good habits, that if adopted consistently might make all the difference in keeping mold away!   OPEN THE WINDOW AFTER SHOWERING Ventilate, ventilate, ventilate properly! Steam must get out, as humidity levels above 50% are a major trigger of mold. Opening the window(s) immediately after showering is the first step to keep your bathroom mold-free. No windows? Go for a fan or, even better, an efficient dehumidifier, never forgetting to clean its collection bucket and condensation coils regularly.   LEAVE THE DOOR OPEN WHILE AIRING THE HOUSE This one becomes especially important if you have a small, windowless bathroom. By leaving the door open while airing other divisions, you are helping humidity to spread out instead of concentrate in just a limited, confined area, preventing the ideal conditions for mold to spread.   AVOID CARPETS Carpets absorb moist and collect dust and organic matter, two major elements that need to be present for mold to grow. If you don’t intend to wash them weekly and let them fully dry outside every time they get damp, it is better to avoid them altogether. Alternatively, use a smaller towel on the floor to dry your feet after leaving the tub and put it to wash after use.   Pro tip: Never forget to also dust your bathroom! Dust and all that sticks to it is fuel to mold spores, so don’t forget to pass the duster over the little frame you have over your toilet seat and inside the radiator as well.   CHECK FOR LEAKY PIPES REGULARLY Prevention is key! By frequently checking if there’s any leakage in the space, we avoid damp areas that make the bathroom prone to mold. Quickly check behind all faucets, sinks and drainages every time you clean. Fix any malfunctions immediately to avoid later, bigger issues, and never forget to dry everything properly in the end.   ADD A PLANT THAT LOVES HUMIDITY Plants will not fix high humidity in a bathroom alone, but they can give us a helping hand! Spider plants (chlorophytum comosum) and snake plants (dracaena trifasciata), for instance, can be great choices that are low-maintenance, not requiring frequent watering or much sunlight exposure [3].   PREFER TILES AS A FINISHING Naturally waterproof, tiles will not absorb and accumulate moisture and are easy to mop and clean. They should be the preferred choice to finish bathroom and kitchen surfaces as they are also cost-effective and easy to upkeep.   USE WITH EFFECTIVE NON-TOXIC PRODUCTS TO CLEAN Faced with mold, many resort to bleach, but bleach is quite concerning to human health as well. Opt for natural, long-used solutions that are just as efficient [4]. Instead, try spraying undiluted white distilled vinegar (or hydrogen peroxide, for an odourless option) over the mold stains, let it sit for some minutes and then scrub the area well.   Pro tip: Tea tree oil is a powerful natural fungicide! You can add some drops of it to your home-made cleaning sprays to kill mold effectively or prevent its comeback.   WASH TOWELS FREQUENTLY Apply a no damp-cloths inside policy! Putting towels to dry outside after use, instead of leaving them damp in the bathroom. Washing them every few uses can make all the difference in keeping humidity levels within acceptable ranges…   MOP UP ANY EXCESS CONDENSATION OR USE A SQUEEGEE By quickly moping away the water vapor that accumulates over the main surfaces after showering, we can already reduce a significant amount of humidity inside, reducing the time all the surfaces will take to dry out.   REPLACE YOUR SHOWER CURTAIN REGULARLY Taking out shower curtains to dry every time we shower is a herculean task that no one really does, but its regular washing and cleaning should not be overlooked. Regardless of all the care, they will probably be one of the find places where we will notice the appearance of those dark moldy stains. To avoid it, make sure to replace them regularly. [1] – https://www.epa.gov/mold/brief-guide-mold-moisture-and-your-home [2] – https://www.mayoclinic.org/diseases-conditions/mold-allergy/symptoms-causes/syc-20351519 [3] – https://www.latimes.com/lifestyle/story/2020-10-28/10-humidity-loving-houseplants-that-will-thrive-in-your-bathroom [4] – https://draxe.com/health/black-mold-symptoms/ Leave a comment Cancel Reply Sessão iniciada como admin_bienbati. Editar perfil. Sair? Campos obrigatórios marcados com * Mensagem* RELATED ARTICLES Os 9 pilares de um espaço saudável No mundo contemporâneo, passamos muitas horas dentro de quatro paredes. Conscientes do impacto que os espaços Read more 6 classes de químicos a manter longe de sua casa Todos os dias, estamos expostos a centenas de milhares de químicos. Entre aqueles desenvolvidos pelos humanos Read more Luz natural: como aproveitar todos os seus benefícios mesmo no interior A luz natural é frequentemente um critério crucial na procura de um novo apartamento para alugar,

Julho 5, 2024 Every day, in our habitual daily lives, we are exposed to hundreds of thousands of chemicals. Among those developed by humans, to meet new industrial demands, surprisingly only a small, small fraction is well-studied for its potential harm to human health before entering the market. Thousands of chemicals are sent to the market every year without much testing being previously done on their potential harm to human health. In the European Union alone, for instance, we are talking about just 500 chemicals in a sea of more than 100 000 currently in use [1]. Worldwide, the scenario is not that different. Many of us are already aware of the need to read food, personal care and cosmetic labels to make better choices for ourselves and our families. But what about construction materials and other household items? Are we properly screening those as well? In the modern world, stats say we spend, on average, up 90% of our time within close walls [2], making exposure to the wrong chemicals potentially prolonged and recurrent. But before you get discouraged by the numbers, hear me out: chemicals can be organized in classes, meaning that from similar compositions, we can expect similar outcomes as well as potential hazards. By just learning about the ones scientific experts agree we should definitely avoid to the best of our ability [3], we can already reduce our exposure to thousands of chemicals of concern, limiting by a large margin the chemical burden of our homes (and families)!   PFAS Per- and polyfluoroalkyl substances, more commonly known by PFAS, are very convenient. A carpet that claims to have satin-repellent properties? Or a sofa cover that affirms to be waterproof? There were probably PFAS or similar chemicals added to those. Indoors, they are also commonly found in non-stick cookware, carpet cleaning products, adhesives, sealants and a myriad of furnishings. On top of being highly persistent, unbreakable and pollutant to the environment, PFOA — one of the most well studied chemicals within this class — is strongly linked to kidney and testicular cancer, elevated cholesterol, decreased fertility, thyroid problems and decreased immune response to vaccines in children [4]. Even though there are currently no “safer” replacements in the market, with the same exact properties, there are many tricks one can implement to reduce the harm of these nasty chemicals: Steer away from textiles and carpeting that advertise water-, oil- and stain-repellence properties (if you have kids or pets, go for darker, easier-to-wash fabrics instead or protect those with chunkier pieces of furniture); Exclude products with “perfluor-”, “polyfluor-”, and “PTFE” or “PFOA free” on the label (they either use PFAS of any sort or regrettable, equally harmful substitutions to those); Prefer cast iron, glass, or ceramic cookware to Teflon.   ANTIMICROBIALS At first glance, antimicrobials sound harmless, even maybe helpful. After all, they are intended to kill and inhibit the growth of microbes. Good, no? The problem is that, according to research, these chemicals besides having very limited efficiency compared to just traditional soap and water, may increase our collective resistance to antibiotics or disinfectants and on top of it even cause some other collateral damaging impacts on human health. Triclosan, a known antimicrobial, now being phased out worldwide, is, for example, a hormone disruptor associated with developmental and reproductive effects as well as an allergy trigger. Quats, a more recent addition to the class, are associated with asthma, skin irritation and other adverse respiratory, nervous system and immunological issues. Plus, they bio-accumulate in our ecosystems, disrupting them [5]. Antimicrobials are often found in personal care products, hand soaps, exercise mats, food storage containers, kitchenware, paints and even countertops and some flooring solutions. To make sure you keep antimicrobials away from your home and family, you can: Steer away from products advertised as “antimicrobial”, “antibacterial”, “antiviral” or “anti-odor” (just properly wash textiles and surfaces with traditional soap and water instead); Select products without triclosan, triclocarban, quats (often ending with -onium chloride) or nanometals in their ingredient label; Opt for just plain hand soap to wash hands, instead of other options with nondescriptive labels (traditional Marseille or Aleppo soap tend to be great options). Before commercialization, antimicrobials are also sometimes added to different kinds of home textiles.   FLAME RETARDANTS Just like the previous class, flame retardants seem to be here to help: they were first added to a diverse range of products to prevent fires indoors. Nowadays, however, several studies show these often only delay ignition by a couple of seconds (if at all) and can make combustion smokes even more toxic for humans, being linked to lowered IQ and hyperactivity in children as well as cancer, hormone disruption and decreased fertility in adults [6]. Flame retardants tend to accumulate inside as they are slowly released from the products they were added to and stick to dust. They can be found in bodies of nearly everybody when tested because they became a usual addition to furniture foam, building insulation, home textiles, infant mattresses, rebounded carpet padding, fabric blinds, paints, coatings and even television cases. For this class, the solution lies in looking for better replacements. The market offers many healthier alternative solutions to almost every building material and household item to which flame retardants may be added to. You can: Look for a TB117–2013 (in the US) or a “Contains no Added Flame Retardants” label when shopping for home furniture (in case of upholstered furniture, try to track the producer and ask); Avoid furniture and children’s products filled with foam, preferring recovered polyester or wool instead (which are much less likely to contain flame retardants); Steer away from rebounded carpet padding made from recycled or scrap polyurethane (prefer similar materials like the ones suggested in the point above); Keep dust under control (by vacuuming with a HEPA filter, wet mopping and dusting with a damp cloth to prevent accumulation of released chemicals of concern inside).   BISPHENOLS + PHTHALATES Bisphenols and phthalates are plasticizers, pertaining to a big group of chemicals that can add special characteristics to plastics, making them, for instance, more resistant or flexible. While the first can be often found in some polycarbonate plastic products, like food