Do Not Let Mother Nature Prevent You from Getting the Exercise You Need

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But even if the weather outside is frightful, you do not have to let it stop you from getting the exercise your body needs. Just move your exercise routine indoors. Fortunately, doing this does not have to be hard. In fact, there are countless easy ways to exercise indoors, and you do not need a lot of space or special exercise equipment to do it. Here are just a few ideas to consider:

  1. Use the stairs: If you have a flight of stairs, do not just use them to get where you need to go. Instead, think of them as your indoor exercise machine and go up and down them several times a day, making sure to safely hold the handrail at all times. This not only builds the muscles in your calves and thighs and keeps your heart rate going, it is also good for your joint health.
  2. Dance, dance, dance:  Dancing to your favorite music can be an especially good indoor exercise during the winter months. One reason is because it does “double duty”: dancing not only helps you stay strong and maintain good physical health, it is also a lot of fun and can support your mental health too.
  3. Move while you watch TV. Why not create a new, but achievable challenge for yourself? Decide that when you watch TV, you will move during at least half of your program. Even if it is as simple as marching in place, dancing or lifting small hand weights, training yourself to move instead of sit could result in a major improvement in your health.
  4. Do leg lifts. Leg lifts strengthen muscles, keep joints active and help improve balance. To perform a leg lift, hold something sturdy, like a chair, point your toe behind you, then move your leg up and down in small pulses. Switch legs and do the same number of repetitions on the other side. Then, do small pulses to the side to work the outside of your thigh.
  5. Squat! Squats — that is, standing with your legs shoulder width apart, and bending your knees, so your legs and buttocks support your weight — are excellent exercises. Like leg lifts, they build muscles and can help improve balance. If performing a squat seems too challenging, start by simply doing repetitions where you sit in a chair, then stand up, then sit again.
  6. Use household items as hand weights:  Do not forget to build your upper body strength. An easy and convenient way to start is simply to go to your pantry and find two cans of the same size and weight. Hold them, then start lifting, up and down. If you find this too easy or the weights too light, consider purchasing an inexpensive set of hand weights.

Why not get creative and come up with even more simple ways to exercise indoors. How about toe lifts while you talk on the phone? Marching in place while you prepare dinner? Playing an active game with your dog that keeps you both moving? Have fun considering your options — then give them a try!

Risks of Injury Increase in Winter: 9 Tips to Stay Safe

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While some accidents may only leave you with minor cuts or bruises, winter injuries have the potential to cause fractures, sprains, head trauma, back injuries and more.

While education alone cannot keep you 100 percent safe, learning about risks and how to prevent them makes you much less likely to suffer an injury. With that in mind, here are some tips to help you prevent injuries in winter.

  • Stretch out indoors before you perform any outdoor physical activity such as shoveling snow. Since cold muscles are more vulnerable to injury, this warm-up will help reduce your risk of muscle strain, sprain, soreness or stiffness.
  • Before scraping the ice from your windshield, make sure your footing is secure and you are not standing on ice.
  • Regularly salt your driveway, sidewalk and stairs to melt the ice and keep these surfaces safe for yourself, your family and anyone using them.
  • In warm weather, it is natural to reach for a glass of water, but in winter, you may not remember to drink as often. Staying hydrated is important any time of year. Dehydration can cause problems such as dizziness that could make you more prone to falls or injury.
  • Wear protective gear, including a helmet (even when you are sledding) and never participate in outdoor winter sports alone.
  • Wear sturdy footwear that not only keeps your feet warm and dry, but also properly supports your feet and ankles.
  • If you participate in sports like skiing and snowboarding, learn how to fall correctly and safely, which can reduce the risk of serious injury.
  • Be aware of the consistency of the snow you are shoveling. If it is light and fluffy, it may be easy to fill the shovel and clear a path. But if it is “wet” snow, it will be much heavier, and you could injure your back if you try to scoop and move the same volume of snow.
  • Exercising indoors is often safer than exercising outdoors in the winter time. The primary reason is the many dangerous and icy surfaces outside — both visible and hidden — that can cause you to fall.

Finally, if you, a family member or a friend is injured this winter, make sure to carefully assess the injury. If it is minor, you may only need an over-the-counter medication such as ibuprofen and a warm bath to feel better. However, if you suspect your injury is more severe, do not hesitate to see a doctor immediately, particularly if you suspect head injury or fracture.

Gene Editing Could Help Prevent Types of Glaucoma

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What if there was a way to repair damaged pieces of genetic code and prevent the development of disease? Well, now there is!

CRISPR-Cas9 is a unique technology that allows geneticists and researchers to edit parts of the genetic sequence by removing, adding or altering sections of DNA. The system includes two key molecules: an enzyme called Cas9 and a piece of RNA. Cas9 acts as a pair of scissors that cuts two strands of DNA at a precise location so pieces of DNA can be added or removed. The RNA, called guide RNA, acts as a scaffold and “guides” Cas9 to the correct part of the genome.

Scientists are using CRISPR-Cas9 to study forms of glaucoma that are caused by a genetic mutation. Glaucoma is characterized by elevated inner eye pressure, and it is one of the leading causes of irreversible blindness. A group of researchers led by the University of Iowa found that repairing a mutation in a protein called myocilin can prevent elevated inner eye pressure. Myocilin is located in the trabecular meshwork, the part of the eye that regulates eye pressure.

The researchers used CRISPR-Cas9 to disrupt the mutant myocilin gene in the eyes of mice. This halted the production of the mutant protein, which prevented spikes in intraocular pressure. The results were clear: applying gene therapy to correct the myocilin mutation prevented the development of glaucoma.

Val Sheffield, M.D., Ph.D., is the Carver Chair of Molecular Genetics at the University of Iowa and an investigator with the Wynn Institute for Vision Research at the University. She also serves as senior author of the study. According to Dr. Sheffield, using CRISPR-Cas9 to study myocilin’s effect on glaucoma expression has been groundbreaking. “As scientists we don't want to just discover a diseased gene; we want to understand what the gene does and, in this case, have a better understanding of glaucoma so that it can be more effectively treated,” she said. “No one knows what this gene does, except that its mutant form causes glaucoma.”

Even though this study was only performed on mice and cultured human eye cells, it has tremendous implications. Currently, there is no cure for glaucoma, and the disease affects 2 percent of people over the age of 40 in the U.S. If future CRISPR-Cas9 studies have positive outcomes, we may see this technology used in human studies in the near future (Source: Science Daily).

Easy Ways to Care for Your Vision During the Holidays

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It is important to practice self-care during this busy season, especially when it comes to our vision.

Think of the countless changes in temperature and humidity our eyes experience on a given day. From home to the office, post office, shopping mall, grocery store and community center, our eyes have to adapt to many new environments. Outside weather conditions can also take their toll on our vision and cause dry eye. No wonder eyes can be red, irritated and fatigued at the end of the day!

Do not let eye problems limit your holiday social schedule. Here are some easy ways to care for your vision during this festive season:

  1. Wear sunglasses. Even though we associate sunglasses with summertime, eye protection is necessary all year long. In fact, you may be even more susceptible to eye
    damage during the winter when sunlight reflects off snow and ice. As a general rule, it is a good idea to wear sunglasses when outdoors, even on cloudy days.
  2. Control the humidity of your home. Home furnaces and heating systems remove moisture from the air, and this can make your eyes feel scratchy and irritated. Use a
    humidifier during colder months to keep your eyes moist and hydrated.
  3. Turn off digital screens two hours before bedtime. Blue light from smart phones, computers, tablets and televisions disrupts the body’s natural circadian rhythm by suppressing the sleep-inducing hormone, melatonin. Turn off devices two hours before you go to bed and charge them in a room other than your bedroom.
  4. Get proper sleep. Getting enough rest at night will keep your eyes refreshed and rested.
  5. Schedule a comprehensive eye exam. Yearly eye exams are the best way to make sure that your vision is healthy and your eyesight is clear. Your doctor will screen for refractive errors, focusing problems and eye diseases like glaucoma, macular degeneration and cataracts.

Holiday Advice for Caregivers of a Parent with an Eye Disease

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Your parent’s particular eye disease may affect when and how often he or she can drive, if at all. For example, a parent with cataracts may be able to drive during the day, but not at night. In the case of macular degeneration or glaucoma, however, it may no longer be safe for your parent to operate a vehicle at all.

December 4-8, 2017 is National Older Driver Safety Awareness Week. It is important that elderly loved ones remain active in the community and that transportation challenges do not prevent them from participating in meaningful work and recreation. There is no denying that there are physical, mental and sensory changes that accompany aging, and driving is one of the first activities affected by these changes. One of the aims of National Older Driver Safety Awareness Week is to create awareness of safe travel options for
all people who wish to work, volunteer and move about the community.

Whether your parent has glaucoma, diabetic retinopathy or another eye disease that limits driving, you may feel overwhelmed as a caregiver, especially during the holidays. How can you get everything done and still keep your sanity? In honor of National Older Driver Safety Awareness Week, here are some tips to help you coordinate holiday schedules:

  1. Print out a weekly activity calendar for your parent. Use different colors to designate various activities. For each activity, include the time you will arrive at your parent’s home to provide transportation.
  2. Ask your parent to prioritize events. Depending on the number of events during the holidays, your parent may need to prioritize activities in order of importance. Tell your parent you will try to provide transportation to the most important ones.
  3. Ask for help. December is one of the busiest months of the year. Even if you do all the driving during other months, you may need to get assistance as the holidays approach. If you have other siblings in town, request their help to do some of the driving. You can also ask a friend or a neighbor.
  4. Call Uber. There are many alternative options like Uber, Lyft or Dial-A-Ride that can take your parent to or from an event or appointment. This may be a last resort, but it’s a good solution if you get in a bind.

A little bit of planning can go a long way when it comes to holiday transportation. As a caregiver, you are giving the gift of time. Make sure to give yourself the same gift by creating breaks in your schedule for rest and recuperation.

How to Prevent Winter Dry Eye

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There are several factors that contribute to the development of dry eye. Post-menopausal women are more at risk, as well as people who live in major cities with high levels of air pollution.

Cooler conditions and higher elevations can also have a significant impact on dry eye. According to the Environmental Factors and Dry Eye Syndrome study, risk for dry eye is 13 percent higher in areas of higher altitude. This makes sense, as arid weather conditions and wind can rob the eyes of moisture. However, anyone can get dry eye, regardless of latitude or elevation.

Some people can experience seasonal dry eye during fall and winter months. If you find that your eyes feel scratchy, irritated or burning when the weather turns cold, you are certainly not alone. Here are some ways to help prevent winter dry eye from affecting your vision.

  1. Wear sunglasses. Sunglasses create a barrier between your eyes and the outdoor elements. If you are going to be outside on a windy day, wear a pair of wraparound sunglasses to keep the wind from blowing directly into your eyes.
  2. Use a humidifier. When you turn on your home furnace, the humidity level of the air inside your home drops. Turn on a humidifier during winter months to add moisture back into the air.
  3. Eat foods high in omega-3 fatty acids. Some people find that eating foods with omega-3 fatty acids can help reduce symptoms of dry eye. Mackerel, salmon, oysters, sardines, flax seed, walnuts and soybeans are a few foods that contain high amounts of omega-3s. You can also try an omega-3 supplement.
  4. Keep artificial tears handy. Rewetting drops or lubricating drops can offer temporary relief when your eyes feel dry and gritty. Lubricating drops may make your vision blurry for a short time, so use thinner drops when reading or doing other activities and use the thicker, more blurring drops before bedtime.
  5. Get a comprehensive eye exam. Talk to your eye doctor about your dry eye symptoms at your next eye exam. A thorough exam is the best way to protect your vision, prevent eye disease and treat chronic conditions like dry eye (Source: AAOA).

To Protect Your Joints from the Cold, Warm Yourself, and Your Environment

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Not only does winter often require more work — such as shoveling snow from the driveway and scraping ice from your windshield — for many people, it also brings about increased joint pain. And even if you do not live in a climate with extreme cold or snow, you may still feel the effects of the changing seasons.

Two of the best ways to protect your joints from cold and reduce joint pain during the winter are to keep yourself and your environment warm. Here are some tips to help with both.

3 Ways to Keep Yourself Warm

  1. Start a warming bedtime ritual. Begin by putting a hot water bottle under your bedsheets. Next, step into a warm bath. The bath will not only warm you, it will help you relax and get a better night’s sleep. Get in your pajamas right away to help retain the heat. Then, head straight to your warm bed!
  2. Wear a hat and scarf, indoors and out. An exposed head and neck can make you feel cold, tense and shivery. You can always choose to wear your hat and scarf inside to stay warm. If you do wear a scarf indoors, be safe — and always remove it while you are cooking or near an open flame.
  3. Take advantage of the new lightweight materials now available. If it has been a while since you have purchased a winter jacket or long underwear, you may be surprised to find there are many new materials and options available. The new styles are low-cost, very warm and much less bulky than in the past.

3 Ways to Keep Your Environment Warm

  1. Use a programmable thermostat. When you are sleeping or away from home, it makes sense to keep the temperature in your house low. If you use a programmable thermostat to automatically turn down the temperature 10-15 degrees for just eight hours per day, it can cut your heating bill by approximately 10 percent. That way, you
    can afford to turn it up when you are home to keep those joints nice and toasty.
  2. Use a space heater. Use space heaters in the rooms you use most often. Turn them on and off as needed, and warm up your favorite space so you can keep the temperature in the rest of the house low.
  3. Block drafts. Install weather-stripping around doors and windows, pull your drapes closed at night and cover your windows and patio doors with plastic film.

Finally, if you use electrical devices such as heating pads or space heaters to keep warm, stay safe. If these items are old or if cords are fraying, do not use them and never leave these items unattended or on all night.

Never “Wait It Out” When It Comes to Knee Pain

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Difficulty bearing weight: When you stand, do you shift your weight to avoid putting extra pressure on your painful knee? There could be many reasons for this, but it is best to see an experienced knee doctor for an expert diagnosis.

Knee appears misshapen: Stand in front of a full-length mirror and look at your knees. If the knee that is bothering you looks misshapen or different from your other knee, you might have a dislocated knee cap, broken knee or patella injury.

Knee instability: When you put weight on your knee, does it feel wobbly as if could collapse? In many cases, this feeling of instability is a sign of ligament damage. Ligament problems may become worse if you continue using your knee as usual, so see a knee doctor if this is happening to you.

Limping: If your knee pain is bad enough that you need to limp — or if the pain is making you avoid walking altogether — you should see a knee doctor. Your pain could be due to “wear and tear,” bone injury or another condition.

Pain that affects daily life: Stop for a moment to assess your daily routine. Are you dodging certain activities as a way to avoid knee pain? If so, it may be a sign that it is time to see a knee doctor.

Pain that is not improving: If you have had worsening knee pain for several weeks, it is time to see a knee doctor.

Pain that keeps you up at night: Does your knee pain make it hard for you to fall or stay asleep? Sleep is critical to overall health, so if knee pain is impacting your sleep, make an appointment to see a knee doctor.

Swelling that limits range of motion: If your knee is swollen, it could be an injury. If the swelling has reduced your range of motion so much that it is difficult for you to straighten or bend your leg — and this has been happening for more than a day — you should see a doctor.

Finally, always keep in mind that if you notice a sudden change in your symptoms, you should see a doctor as soon as possible, especially if you are an athlete. And if you experience an extreme symptom such as a high fever, you could have a serious infection, so seek medical care immediately.

Turn Up the Activity to Turn Down the Burn of Reflux

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Body fat, especially in the abdominal area, puts pressure on the lower esophageal sphincter, the valve that separates the esophagus from the stomach. And when the valve fails to close properly, gastric acid can seep into the esophagus and can cause pain in the chest and throat. Chronic acid reflux and heartburn symptoms are known as gastroesophageal reflux disease (GERD).

One of the best ways to naturally treat heartburn is physical exercise. Even though there are not specific exercises that can completely relieve symptoms of GERD, there is a direct correlation between exercise-induced weight loss and reducing GERD. Physical activity does not have to be vigorous to burn body fat and prevent heartburn. In a study involving adults with acid reflux, those who took a post-dinner walk and delayed going to bed for at least three hours after eating had the fewest reflux symptoms overnight.

There are many other exercises you can try in addition to walking. Biking, swimming, hiking or ballroom dancing are good examples of low-impact activities that will help you achieve your desired result. You could also consider purchasing a treadmill or an elliptical machine that you can use in your home.

For the best possible results, try to adopt these exercise habits:

  1. Avoid eating within one or two hours before exercising.
  2. Stay hydrated throughout the day, but avoid energy drinks and sports drinks. Stick with water.
  3. Only perform exercises that keep you in the upright position. Exercises that cause you to bend over could trigger reflux.
  4. Find a workout partner. You are more likely to adhere to your exercise regime if you have accountability to someone.
  5. Switch up your activities to keep it fun!

Now, why are you still reading? It is time to get moving and kick heartburn to the curb. Get creative with your workouts and enjoy waving goodbye to those extra pounds — and to heartburn! If you have questions about what exercises are best suited for your age group and activity level, talk to your doctor.

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When to Choose Glasses Over Contacts

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It is a very personal choice. While both contact lenses and glasses each have benefits, here are a few reasons you might want to choose glasses instead of contacts to correct your vision.

Glasses are easy

Compared to the work required with contact lenses, maintaining glasses is easy. You’ll never have to remember when you opened your newest set of disposable lenses or worry about falling asleep in your contacts. Additionally, glasses won’t put you at a greater risk for an eye infection, and you won’t have to buy contact lens solution. Glasses are definitely a simple way to correct your vision.

Glasses are appropriate and safe for every age level

From babies to seniors, everyone can wear glasses. Contacts, on the other hand, require special care and maintenance. Parents often debate whether their children are responsible enough to care for contact lenses, and this is a valid concern. Improper care of contacts increases the risk of bacterial infections and eye ulcers. Over-wearing contact lenses can compromise the oxygen flow to the cornea, and in severe cases, can permanently affect vision.

Glasses are more comfortable

As the weather gets cooler, arid conditions can make your eyes feel dry and irritated. People who wear contact lenses are especially prone to dry eye, redness and irritation. And those who are having problems with contacts might have to resort to wearing glasses anyway. The lenses in glasses retain moisture near the eyes and can be much more comfortable in the fall and winter.

Glasses can be a fashion statement

Currently, glasses are very popular. They are a great way to accessorize and add color and interest to outfits. Even people who don’t need glasses often wear frames just because they look cool. Glasses are customizable, too. Lenses and frames come in all styles, colors and shapes to complement your face shape or your personality. For ultimate convenience, you can choose transition lenses that get darker when exposed to sunlight so you don’t have to purchase prescription sunglasses (Source: GlassesCrafter).

Ultimately, the decision to wear glasses or contacts is a personal one based on functionality, style and comfort. Talk to your eye doctor to get recommendations on what type of corrective lenses are best for you. You may just receive some insight to help you make your final decision.