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).

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.

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.

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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Natural Remedies for Relieving Joint Pain in Cooler Weather

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When colder weather sets in, try easing your extra joint-pain challenges with one of these natural remedies:

  1. Wear lots of warm layers. Layering allows you to control your comfort level when temperatures change throughout the day. For example, you can wear two pairs of socks, then peel them off as needed. Or regularly layer long underwear under your regular clothing, then remove your top layers as needed.
  2. Wear a hat. You probably heard that much of your body heat escapes through your head. A simple solution is to wear a knit hat — even when you’re indoors.
  3. Wear warm footwear. Switch to insulated winter boots and store your regular shoes for the season. Also, wear warm slippers indoors, but make sure they aren’t so bulky that it is difficult for you to walk.
  4. Cozy up with a heated bean bag. Many retailers sell bean bag “cozies” which can be warmed in a microwave oven, then used to keep you warm, just like a hot water bottle. Get one to have on hand, then heat and reheat throughout the day whenever you need a “warm up.”
  5. Warm your bed before you tuck in for the night. Place a hot water bottle or heated bean bag under the covers a few minutes before you go to bed. Chances are, you’ll not only feel warmer throughout the night, you might even sleep better too.
  6. Stay hydrated. When it’s hot outside, it’s normal to reach frequently for a glass of water to refresh yourself. But once it gets colder, you may start drinking less without even realizing it. Try to remember to stay well-hydrated because recent studies show even mild dehydration can make you more sensitive to pain.
  7. Move your exercise indoors. When it gets cold outside, many people have a tendency to become less active. Plan ahead for the winter by establishing an exercise routine you can stick to indoors, such as using a treadmill or working out to an exercise video.
  8. Consider a Vitamin D supplement. During winter, you’re less likely to get enough vitamin D from its natural source — sunlight. If this happens, you might be more sensitive to joint pain. Talk to your doctor about your need for supplements or vitamin D-fortified foods.

Finally, don’t forget there are other natural remedies to help manage joint pain you can — and should — use no matter what the temperature is outside. Two important ones are eating an anti-inflammatory diet and maintaining a healthy weight.

Tips for Reducing Stress, a Common Trigger for Digestive Issues

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Stress that begins in the brain can manifest as stomach ache, heartburn, reflux or even Irritable Bowel Syndrome (IBS). The gut can be negatively affected by a single, stressful event or an accumulation of small, daily stressors.

When it comes to the link between the nervous system and digestive system, there seem to be more questions than answers. What is certain, however, is that the link is strong. The gut is often referred to as “the little brain” because it is the largest area of nerves outside of the brain.

If you think that your digestive issues may be rooted in stress, here are six stress-reducing tips:

  1. Incorporate relaxation into your day. Whether you use meditation, yoga, prayer or another method, choose an activity that relaxes you and perform that activity at the same time each day. You may want to begin your day with meditation and attend a yoga class after work.
  2. Don’t be afraid to say “no.” Taking on too many responsibilities can cause considerable anxiety and digestive distress, so make sure to leave time in your schedule for rest.
  3. Keep a journal. Journaling daily will help you gain an understanding of patterns that may be affecting your stress. See if you can identify the cause of your stress. Is it a relationship? A boss you can’t seem to please? A long commute? If you isolate the source, you can make changes to eliminate stressors from your life.
  4. Find a confidante. Talking through your stress with a trusted friend or family member can be a good way to relieve tension and solve problems. Ask your confidante to remind you of all the good things going on in your life as well. Sometimes it’s easy to just focus on the negative.
  5. Call your doctor. Stress can have an adverse effect on your sleep patterns and eating habits which can damage your health. You may need the support of your primary care physician and gastroenterologist.
  6. Be willing to take action. Reducing and eliminating stressors from your life can be difficult, but change may be necessary for your digestive health to improve.

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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.

Eating Purple Potatoes Could Prevent Colon Cancer

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Purple potatoes, and other foods that are high in antioxidants like phenolic acids and anthocyanins, could lower your risk for colon cancer and other diseases like type-2 diabetes. Jairam K.P. Vanamala, a professor of food sciences at Pennsylvania State University, led a research project to put this theory to the test. The team studied two groups of pigs. One group received a normal diet and one group was fed a normal diet supplemented with purple potatoes. After 13 weeks, the pigs that ate purple potatoes experienced a reduction in pro-inflammatory proteins in the colon.

After he completed the study on the pigs, Professor Vanamala reflected on the team’s discovery: “What we are learning is that food is a double-edge sword — it may promote disease, but it may also help prevent chronic diseases, like colon cancer” (source: Medical News Today).

Professor Vanamala’s study is one of many that underscore the importance of eating a variety of fresh fruits and vegetables and lowering intake of high-fat foods like red meat. Even though most colon cancers are preventable with healthy choices and regular colonoscopies, the American Cancer Society predicts that there will be 95,520 new cases of colon cancer diagnosed in the United States this year. This statistic means that colon cancer is the third-leading cause of cancer death among men and women.

If your diet needs an overhaul, it’s not too late to start eating healthier foods. The foods that contain the most nutrition will be on the outer perimeter of the grocery store, especially in the produce section. You don’t have to limit your new diet to purple potatoes either. There are many other foods that contain phenolic acids and anthocyanins.

Good sources of phenolic acids include:

  • Mangos
  • Berries
  • Apples
  • Citrus fruits
  • Plums
  • Cherries
  • Kiwis
  • Tea and coffee
  • Red wine
  • Flour made from whole wheat, rice, corn or oats

Anthocyanins will often be purple or red in color. Good sources of anthocyanins include:

  • Red cabbage
  • Red onion
  • Radishes
  • Red beans
  • Black currents
  • Red, purple and black grapes
  • Blackberries
  • Red wine

The deepness of the pigment in a fruit or vegetable generally reflects its concentration of antioxidants. The darker the color, the more the benefit (source: American Journal of Clinical Nutrition).

To reduce your risk for colon cancer, make an appointment with your doctor to discuss preventative steps you can take each day. A diet that includes a variety of colorful fruits and vegetables, lean protein and whole grains will help you maintain a healthy weight, feel energized and stay colon cancer-free. It’s also important to be aware of risk factors like age, family history and ethnicity, so talk to your doctor to get a full picture of your digestive health.

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Eye-Healthy Thanksgiving Foods

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Instead of making turkey the focal point of your feast, recall that the Thanksgiving holiday is about celebrating the bountiful fall harvest. Colorful fruits and vegetables can be the theme of your Thanksgiving table, serving to nourish your vision as well as your stomach.

When planning your Thanksgiving meal, use the colors of fall to guide you. Foods that are red, burgundy, violet, deep orange and yellow are full of flavor and packed with eye-nourishing vitamins. Carotenoids, a group of A vitamins that includes beta-carotene, lycopene and lutein, help fight against free-radical damage. When you combine carotenoids with other essential vitamins and nutrients, they provide health benefits that are essential for aging eyes.

Remember that fruits and vegetables will lose some of their nutritional potency in the cooking process, so try to eat raw foods whenever possible. You can practice this principle by creating an eye-catching veggie tray with various colors of bell peppers, broccoli, radishes and carrots.

Two of the carotenoids are in popular foods found on the Thanksgiving table: beta-carotene and lutein. And don’t forget the Vitamin C, another powerful antioxidant that promotes eye health.

  • Beta-carotene —These powerful antioxidants are found in pumpkin, carrots, sweet potatoes, yams, winter squash and cantaloupe. For a boost in beta-carotene, look for recipes and dishes that are yellow or orange.
  • Lutein — Dark, leafy greens such as kale, spinach and collards have lutein, which is important for good macular function. Make a large bowl of mixed green salad for your harvest table and garnish it with eye-healthy dried berries, orange slices and walnuts.
  • Vitamin C — Citrus, broccoli, leafy greens, cranberries and bell peppers are excellent sources of vitamin C. One easy way to boost vitamin C intake is to replace mashed potatoes with mashed cauliflower. Just steam a head of cauliflower and blend it in the food processer with some milk, butter, salt and pepper. Cauliflower is also high in omega-3, which is associated with healthy visual development.

Research shows that what you eat makes a significant impact on your visual health, and not just on Thanksgiving. According to the Age-Related Eye Disease Studies (AREDS and AREDS2), an increased intake of antioxidant vitamins reduced age-related macular degeneration (AMD) risk by about 25 percent and reduced vision loss by 19 percent. Other studies linked higher vitamin C and E intake with a reduced risk for cataracts.

So fill your plate with mashed cauliflower, steamed carrots, sautéed spinach, and homemade cranberry sauce with orange zest. Make your Thanksgiving table a feast for the eyes this year!

Could Your Gut Be Affecting Your Arthritis?

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“Good” microbes protect your health, by helping the immune system identify and ward off dangerous pathogens and inflammation. However, if they are “bad” microbes, become disrupted or if some types are more or less abundant than the others, they can have a negative effect.

In fact, there is increasing evidence suggesting that disruptions in your microbiome can cause or contribute to many chronic diseases, including rheumatoid arthritis (RA). Scientists are also wondering whether it will one day be possible to treat arthritis and other diseases by adjusting the microbiome. Many believe that someday it will.

Start Improving Your Gut Health Today

While adjusting the microbiome in your gut to treat arthritis is still just an idea, the good news is, right now you can still take steps to improve your gut health—and reduce joint swelling, stiffness and your arthritis symptoms.

How? By carefully choosing the foods you eat. That’s because your diet has a direct impact on your gut health, the strength of your immune system and the severity of your arthritic symptoms.

There are several diets that have been shown in studies to improve gut health. They are:

  • Mediterranean Diet: If you have RA you can benefit from a Mediterranean diet which has been scientifically proven to be anti-inflammatory. It includes high quality oils and fats, like olive oil and avocado oil, nuts and seeds, whole grains and plenty of vegetables and fruits. Red meat should be avoided, or eaten if it is lean, a few times a month. Instead, eat more fish—especially fish high in omega-3 fatty acids such as salmon and tuna.
  • Vegan Diet: Some small studies suggest a vegan diet can change the gut microbiome and improve arthritis symptoms. In a vegan diet, you do not eat any animal products—that includes meat but also eggs, dairy products and any other foods that include animal-derived ingredients.
  • Vegan and Gluten-Free Diet: In another study, a small group of participants who had RA followed a gluten-free vegan diet for three months. They experienced reduced inflammation.

Finally, keep in mind that if you do decide to alter your diet significantly, you may need to take vitamin supplements, especially if you choose to go vegan. If you have questions or concerns, talk to your doctor to make sure you are getting all the vitamins and nutrients you need.