| « Back |
|
Protecting Your Health While Translating
Are you working irregular hours day and night, staring and staying focused for hours on the computer screen at your source language documents and typing the target language away with your shoulders all tightened up? Are you also all focused on two documents of different languages at the same time during proofreading? Working in the office or at home in front of the computer long-term can be tricky enough for your body, while translators often need to work for longer hours at one time, especially when met with urgent translations. Even when the translation is not urgent, or you are an in-house translator who works regular office hours, you are still often obliged to complete your translation (meaning work continuously without rest), often for the sake of continuity and efficiency. Combined with the amount of brain juices and full attention that are required for quality and accuracy of translation, habits may all take its toll on the experienced translator’s health in the long term. Below are some health problems that may arise and ways to prevent them.
• Mind
1) Lacking Concentration and Focus
Do you find yourself beginning to leave huge paragraphs or even pages out unintentionally and copy numbers to the target texts wrongly? You were once able to finish translating 3000 words a day without sweat and now you are only able to complete 1500 words by dragging yourself through the day?
Long term usage of the brain without rest can reduce your concentration level. You are tired. Give your brain a rest by taking a short break, even if its 1-2 minutes. Have a snack or a sip of water. Speak a joke. Hop around (if you’re working at home). Breaks give your mind peace, meaning more energy and focus (=efficiency) afterwards when you get back to work. You may also get some brain food (for example, natural nuts) for snack (not too much though), and then continue. Working like a robot in a rush to complete your work may affect work quality. These are not good practices for maintaining or increasing work efficiency in the long-term. Speaking of brain food, oily fish that are rich in omega-3 fats is also good for your brain. Adults need them as much as kids!
Also, never forget your breakfast. 100-200 calories is enough to start your metabolism and brain working in the morning. Get a hot cocoa and milk drink or eat a sandwich.
2) Anxiety
Sipping on saturated coffee or tea all day to keep yourself awake and focused? Too much caffeine can make you feel anxious and jittery, affecting your work quality. You may drink sugar-free juices or other vitamin drinks instead, or alternate between different drinks, pumping up on your vitamins for better concentration as well!
3) Tiredness
The main reason for tiredness is lack of sleep or affected sleep quality. Try your best to sleep at regular hours, or take short naps if you are really busy. I believe in the saying that “Resting allows one to achieve more” (or “休息，是为了走更长远的路”).
Too much caffeine intake can also affect sleep quality. If you have problem sleeping after all zest up for completing your translation, try drinking chamomile tea or listen to soothing music to relax a little before going to bed. Remember, what matters most is your sleep quality!
Nutritional deficiencies can also cause tiredness, so be careful to balance your intake of food from the different dietary groups.
• Body
4) Aching Shoulders and Backs
Sitting all day long with shoulders all tightened up and back position fixed can cause aches. Try changing your sitting or leg positions (of course, this is easier if you’re not working in the office). Stretch your back by bending forward to reach your toes. Put a cushion behind your back. Consciously relax your shoulders while typing. Stretch your arms. Seat up straight and maintain your posture at times. Talk a walk to the washroom.
5) Gastric Pains
The stomach is where the food goes. Food is where you get your nutrients. Never skip meals. The best way to maintain gastric health is to eat at regular times. Try your best to get something into your stomach even if you have no time or you are all absorbed in your translation piece. Nuts, milk, sandwich or banana.
6) Deteriorating Vision
In the age of technology, the eyes of people are either fixed on the computer, television or mobile phone screen. Rest your eyes by looking at objects far away for 1-2 minutes every 1-2 hours. If you can, massage areas around your eyes, your temples or in between your eyes.
7) Weight Loss or Gain
Sitting all day long? A sedentary lifestyle can cause weight gain or loss. Gain of fats or loss of muscle mass. It is best to take some time out for some exercise. Go for a swim, take a walk in the park, or go for a jog. Not only can exercising refresh and relax your minds, it can also help keep you in form, shape and health.
The above are some suggestions and tips for translators to keep themselves in top form in the long-term, and I hope that they are useful and easy to follow. Finally, there is one golden rule that I often speak for, that is: Listen to Your Body!