Preventing Diabetic Retinopathy

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Diabetes affects the heart, kidneys and nervous system, but it can also impact vision. Long-term diabetes can damage the retina of the eye, and this condition is known as diabetic retinopathy. Although there may not be symptoms in the early stages, diabetic retinopathy is characterized by blurred vision, blindness, floaters or blind spots in the visual field. If diabetes is not managed or goes undetected, you could be at risk for eye hemorrhage or even blindness.

Diabetic retinopathy cannot always be prevented, but there are some steps you can take to reduce your risk of developing the disease. Here are a few guidelines:

  1. Schedule regular check-ups and exams with your primary care physician. The best way to prevent diabetic retinopathy is to prevent diabetes. Annual well exams will monitor the health of your heart and kidneys, and most exams include blood panel labs that will test your blood sugar.
  2. See your eye doctor every year. Did you know that an eye exam offers a glimpse of your overall health? Staying current with comprehensive eye exams offers early detection and intervention for eye diseases. People with diabetes may need to visit their eye doctors more often than non-diabetics, so ask your eye doctor how often you should schedule your exams.
  3. Commit to daily exercise and a healthy diet. If you are diabetic, it is important to manage your diabetes with physical activity and nutrition. Exercise and a healthy diet are also two of the best ways to prevent diabetes and diabetic retinopathy. Talk to your doctor to get recommendations on types and durations of physical activity as well as dietary
    modifications.
  4. Take all medications as directed. Taking your daily medication is essential for your health and for the proper functioning of your body. If you are diabetic, taking oral diabetes medications or insulin as directed is one of the best ways to prevent diabetic retinopathy.

Celebrate Diabetic Eye Disease Month by scheduling an annual physical exam with your primary care physician or a comprehensive eye exam with your eye doctor. November is also National Family Caregivers Month, so go the extra mile and make an appointment for a parent or elderly loved one as well.

Take Probiotics to Boost Your GI Health

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Americans are just beginning to understand what Asian and European cultures have known for centuries. Consuming foods and beverages containing probiotics can prevent and treat conditions from stomach upset to urinary tract infections.

A normal, healthy gut contains 500 species of 100 trillion microorganisms. Illnesses, poor diet or antibiotic use can easily disrupt the delicately balanced gut flora, and it can take weeks or even months to re-establish that balance. Adding probiotics to your diet can help rebuild the beneficial bacteria in your colon and boost your gastrointestinal tract in many ways.

Probiotics help improve digestion and nutrient absorption.

Gastric acids begin the digestive process in the stomach, but friendly bacteria take over when food arrives in the colon. A healthy balance of bacteria ensures thorough digestion and efficient nutrient absorption.

Probiotics help regulate the elimination of waste.

One of the most common digestive complaints is bowel trouble. Everyone struggles with constipation or diarrhea at times, and probiotics can help with both types of bowel distress. Studies on infants showed that probiotics can help shorten the course of diarrhea. Conversely, probiotics can soften hard stools and enhance GI motility, making stools easier to pass.

Probiotics help ease symptoms of digestive disorders.

The GI tract is the center of the body’s immunity. Increasing beneficial bacteria can help treat conditions including indigestion, lactose intolerance and irritable bowel syndrome. Researchers are investigating whether probiotics can provide protection against infections and illnesses outside of the digestive tract such as tooth decay, skin infections, allergies and yeast infections.

If you have never tried probiotics, you may want to consider introducing them slowly into your diet. Here is a list of some of the most common sources of probiotics:

  • Yogurt
  • Kefir
  • Sauerkraut
  • Tempeh
  • Kimchi
  • Kombucha
  • Pickles
  • Miso
  • Dark chocolate
  • Apple cider vinegar

When shopping for a quality probiotic, look for a food or beverage that contains a minimum of 10 billion live bacteria. Pay attention to the expiration date as well. For maximum benefit, consume the product as soon as possible. The number of live bacteria will decrease as the expiration approaches. Enjoy trying something new for the sake of your digestion and — for life!

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Taking Steps, Literally, to Help Prevent Osteoporosis

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The fact that bones are living tissue is good news. That’s because it means you can take steps to improve your bone health — and one of the best ways to strengthen your bones is through exercise.

When you perform certain types of exercises, it causes your muscles and tendons to pull on your bones. This, in turn, stimulates the bone cells causing them to produce more
bone tissue.

Exercise can help prevent osteoporosis, a serious disease in which your bones become brittle, weak and may even break easily. Although post-menopausal women are at a higher risk for osteoporosis, anyone can develop it, so taking actions to avoid it is good for everyone.

Some of the best activities for preventing osteoporosis are weight-bearing exercises, resistance training and high-impact workouts.

While these workouts can all have a direct impact on preventing osteoporosis, workouts that focus on flexibility and balance are also good for your overall bone health. They can reduce your risk of falls and your chances of sustaining a fracture. For these reasons, make sure to include balance and flexibility exercises in your workout routine, too.

Note: When it comes to working out, always remember that moderation is key. It is possible to overexercise, and in fact cause damage to your bones and joints. If you’re not sure if an exercise is right for you, talk to your doctor. If you already have osteoporosis, do not perform high-impact workouts, and ask your doctor which workouts are safe for you.

It’s Never Too Late to Get Started

It makes good sense to combine your workouts with other healthy lifestyle choices that can help improve your bone health. Be sure to get plenty of calcium in your diet, avoid alcohol or drink in moderation, and do not use tobacco products.

Finally, remember it’s never too late to start building new healthy habits. Although it is ideal to have been practicing osteoporosis-prevention exercises throughout your life,
starting at any age can benefit you and help you maintain strong and healthy bones!

Best Foods for Arthritis Sufferers

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That said, no one has yet perfected a diet “cure” for arthritis. However, certain foods are known to help reduce inflammation associated with arthritis, and other symptoms, like joint stiffness.

By adding these choices—called “anti-inflammatory” foods—to your diet, and later, reducing foods that are considered “inflammatory” (more on that later) you might be pleasantly surprised to notice your joint pain and stiffness lessening.

Here are examples of foods with anti-inflammatory properties you can try adding to your diet to help improve the symptoms of your arthritis:

  • Avocados
  • Beets
  • Berries
    • Blueberries
    • Raspberries
    • Strawberries
  • Broccoli
  • Celery
  • Cherry Juice (tart, not sweet)
  • Fatty Fish
    • Salmon
    • Tuna
  • Green Leafy Vegetables
    • Box Choy
    • Collards
    • Kale
    • Spinach
    • Swiss chard
  • Lentils
  • Nuts
    • Almonds
    • Walnuts
  • Pineapple
  • Seeds
    • Flax
    • Chia

How to Get Started

If your current diet includes few or none of the foods on this list, don’t worry—it’s better anyway to make small, gradual changes to your diet, since it will be easier for your body to adapt and you’re more likely to stick with your new, healthier routine. So, instead of completely emptying your pantry and starting from scratch, gradually build a diet that can help reduce your joint pain and stiffness one step at a time.

Once you’ve discovered new foods you like, you can start eliminating any inflammation-causing foods that are still in your diet without feeling deprived—just like you did with adding new foods, do it gradually. In general, these inflammatory foods include anything that is highly processed, with additives or artificially dyed, or with a high sugar content.

Here are some other tips to help support your efforts to build a healthier, anti-inflammatory diet:

  • If you have arthritis in your hands, sometimes preparing foods can be difficult, such as cutting fresh vegetables or opening a can of tuna. If this is true for you, try using precut frozen fruits and vegetables instead, and look for tuna and salmon in sealed pouches.
  • If your diet changes aren’t helping you as much as you’d like, consider eliminating wheat. It’s not necessary to go all in and join the gluten-free movement, but you may have a sensitivity to wheat that is causing inflammation in your body.
  • When flavoring foods, try using turmeric and ginger—both are known for their anti-inflammatory properties.
  • When you’re starting out, buy a variety of fresh fruits and veggies in very small qualities and discover what you like best.

Finally, remember that while changing your diet can help bring about positive changes, when you combine an anti-inflammatory diet with other healthy lifestyle behaviors—such
as getting enough daily physical activity, sleep and following your doctor’s advice—the results will likely be even better.

Worst Foods for IBS Sufferers

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While there is no cure for IBS, the most effective treatment is a combination of daily modifications that are the result of trial and error.

Although each case of IBS is unique, certain foods can aggravate the condition. If you learn what foods do not agree with your digestive system, you could reduce the risk of flare-ups by eliminating those foods from your diet. Here are some common foods that can make IBS worse, along with substitutions that may be gentler on your system.

Dairy Products

As much as you might crave a glass of cold milk or a hot fudge sundae, the lactose in milk products may not agree with your gut. Almost half of the world’s population is somewhat lactose intolerant, and IBS can make it even worse. Thankfully, there are many substitutes for dairy products. Try almond milk, soy ice cream, lactose-free yogurt and sour cream made with tofu.

Cruciferous Vegetables

Vegetables like broccoli, Brussels sprouts, cabbage and cauliflower are high in sulfur and can cause bloating and gas. Try some of these vegetables to see if they are easier to digest: carrots, spinach, sweet potatoes, zucchini, green beans, celery and squash.

Fructose

Fruits that are high in fructose can exacerbate IBS symptoms. You may want to substitute apples, pears, watermelon and dried fruit with fruits lower in fructose, such as bananas, grapes, kiwi, citrus, cantaloupe and berries.

Legumes

Beans contain saccharides that are not digestible, so don’t be surprised if you can’t tolerate baked beans, chick peas, lentils and soybeans. You may find that you can digest oats, rice, quinoa or millet much easier.

Sugar Substitutes

Artificial sweeteners can cause digestive problems, so avoid sweeteners that end in “ol.” These sweeteners are often used in gum and candy, so read food labels carefully and avoid products that contain sorbitol, mannitol, isomalt, maltitol and xylitol. Natural sweeteners like honey, stevia and maple syrup are best (Source: Cleveland Clinic).

The best diet to alleviate your IBS symptoms will be unique to you, so keep a daily food journal and pay attention to your body. Remember to schedule regular visits with your doctor to monitor your IBS, and share any new symptoms or concerns at each appointment.

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Preventing and Treating Glaucoma

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Unlike cataract-related vision loss which is treatable with surgery, glaucoma-related vision loss is irreversible. In most cases, glaucoma does not exhibit symptoms or pain until noticeable vision loss has occurred. One of the earliest symptoms of glaucoma is reduced peripheral vision or limited visual field.

A painless disease that slowly robs you of your vision sounds scary, doesn’t it? Glaucoma is aptly nicknamed the “sneak thief of sight” because it is difficult to detect and diagnose. While there is no way to prevent glaucoma, there are tests to help diagnose the condition. Your best defense against glaucoma is to visit your eye doctor annually for a comprehensive eye exam. Regular eye exams can provide an early diagnosis and minimize vision loss.

Even if you can’t prevent glaucoma, you can assess your risk for developing the disease. You are more likely to develop glaucoma if you are over 40, African American or have a family history of the disease. Conditions like diabetes, eye injury or eye tumor can also put you at higher risk. If you are at risk for developing glaucoma, your doctor may want to examine your eyes more often than someone else at your same age who is not at risk.

If you have received a glaucoma diagnosis, your eye doctor will discuss treatment options based on your age, medical history and advancement of the disease. Some cases of glaucoma can be managed with eye drops, pills or conventional surgery. There are also procedures that use lasers to help lower inner eye pressure. Finally, there are exciting, emerging glaucoma treatments like shunts and stents that reduce pressure to a safe level and prevent vision loss.

Make an appointment today for a full eye examination. It’s the best way to prevent eye disease and keep your vision clear and healthy for years to come.

The End-of-the-Year Event You Didn’t Consider: a Colonoscopy

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Why now? Because there’s a good chance that it could be a low- or no-cost screening if you have traditional healthcare coverage. Since the deductible on most health insurance resets on January 1 each year, you may have a short window of opportunity in the next two months to schedule a colonoscopy with potentially limited out-of-pocket expense.

How do I find out if this applies to me?

You will need to find out what your deductible is per calendar year on your health plan and whether you have met it or are close to meeting it. If you have had medical appointments or treatments earlier in the year, chances are you have been making payments towards your deductible, you may have already met it.

What’s a deductible?

A deductible is the dollar amount that you’re required to pay out of pocket for your health care services before your health insurance or plan kicks in and starts to pay. It’s important to know that your deductible does not apply to all medical services.

Because not every service counts toward your deductible, it’s a smart practice to always contact your insurance provider before scheduling any screening or procedure to find out whether an out-of-pocket cost will be counted.

I know I’ve already met my deductible. What should I do next?

Then now may be an excellent time to schedule a colonoscopy to screen for colon cancer, if you need one.

How do I know if I need a colonoscopy?

If you are 50 or older (45 or older if you are African-American) or if you have a family history of polyps or colon cancer, you should have a colonoscopy.

Are colonoscopies expensive?

Colonoscopies range in cost, depending on where you live and where you go for the procedure, but can be as high as several thousand dollars. Before you have your procedure, contact your insurance policy so you understand exactly what you may be expected to pay toward your colonoscopy. If you have been paying toward your deductible throughout 2017, the amount you owe could be very small or you might owe nothing.

Can I go to my own doctor for my colonoscopy and have it count towards my deductible?

Maybe, but you need to check with your insurance provider first. You’ll need to make sure you choose a doctor and facility that is in your provider’s network. If you don’t, you later may have the unpleasant surprise of finding out your procedure was not be covered or your out-of-pocket could be higher than you expected.

Keep in mind that even if your doctor is “in network,” he or she might work at several locations. This is important information, because your doctor must perform your colonoscopy at a facility that is in network, too.

Okay. I’ve met my deductible and I’m ready to schedule my appointment. Can you recommend a clinic near me where I can have my end-of-the-year colonoscopy?

Yes. Visit Find a Screening Center to find a center near you.

Related Articles:

Year End Colonoscopies: The Price Is Right!

Deductible Details Explained: Colonoscopies and End-of-the-Year Coverage

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IBS or More? When to See a Specialist About Your Gut Pain

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Common symptoms of IBS include cramping, abdominal pain, bloating and gas, constipation and diarrhea. Between 3 and 20 percent of the U.S. population experiences symptoms of IBS, and more women than men are affected.

Several other intestinal conditions can share similar symptoms with IBS. Inflammatory bowel disease, (including Crohn’s disease and ulcerative colitis) and even colon cancer can manifest some of the same warning signs, so it is easy to see how bowel conditions are challenging to diagnose. So, when is it time to see a specialist about your symptoms?

You should see a GI specialist if you begin experiencing new bowel symptoms or if your existing symptoms are getting worse. IBS is a common, chronic, functional bowel disorder where the gut is hypersensitive to stimuli and this affects the movement of the intestine. As uncomfortable or inconvenient as it may be, however, IBS is more of a bowel sensitivity issue and will not damage the intestines. Inflammatory bowel disease (IBD) and colon cancer are characterized by chronic inflammation and can have more serious symptoms like fever and fatigue, blood in the stool, reduced appetite and unintended weight loss. These warning signs are very serious and should not be ignored.

Finding out whether you have a “sensitive gut” or a long-term health complication is not something you can discover on your own. Your doctor will be able to suggest the appropriate tests to determine your condition. Whether you have been diagnosed with IBS or you have recently experienced changes in your bathroom habits, it is important to
visit your doctor at regular intervals. Regular appointments and check-ups are the best way to determine whether you need further testing or a change in your treatment. If necessary, your doctor may suggest some blood work, CT scan, X-rays, endoscopy or a colonoscopy (Source: Everyday Health).

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Is Strength Training the Key to Bone Health?

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So what happens to your bones when you lift weights? When the bone is stressed—which happens during strength training as the muscles pull on the bone—bone formation is stimulated.

This process of building and maintaining bone density is important for many reasons. For instance:

  • Bone density can help prevent fractures
  • Bone density can help prevent osteoporosis
  • The denser your bones are, the more bone mass you can lose as you get older without suffering negative effects

Although both men and women reap rewards from strength training, women in particular can benefit from this preventative health strategy, as they have the highest rates of osteoporosis. After menopause, the risk increases, and if a woman is thin that risk goes even higher. The reason is estrogen—a hormone that’s one of the body’s most powerful bone builders—decreases after a woman stops menstruating.

Strength-Training Exercises

Here are several exercises that focus on increasing bone density in the hips and spine—areas that are most at risk of bone loss.

  • Steps: Stand in front of the bottom step of a staircase, making sure the stair and floor are free from any loss objects. Then, hold on to the handrail and use a single leg to step up, lifting your full body weight up, hold it for a few seconds, then step down again. Perform this movement five to 10 times before switching to the other leg.
  • Marches: Attach 5-pound weights with Velcro straps to each of your ankles. Then march in place, using your thigh muscles to lift your knees one at a time.
  • Lunges: Standing with your hands on your hips, take an exaggerated step forward, so your thigh muscle supports your body weight, and hold that pose for several seconds before returning to a standing position. Alternate legs, and perform the series 5-10 times.

Need more reasons to give strength training a try? How about the fact that strength training has been shown to bring other health benefits, too, like improved sleep and a better mood. Plus, having strong bones as you move into old age can help keep you more independent, active and enjoying a greater quality of life.

So, remember, even though you can’t see the visible results and positive effects of strength training on your bones like you can on your muscles, it’s happening—and if you could see it, the results would be impressive. So, make the decision today to add strength training to your routine, and you’ll enjoy better health today, and into the future.

Best Natural Remedies for Chronic Joint Pain

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Fortunately, there are many natural remedies to try that may help reduce your joint pain. Here are some of the best ways you can take care of yourself and feel better:

  • Use an Assistive Device: Assistive devices such as canes, splints, walkers and shoe inserts can be very helpful in reducing joint pain. That’s because when you use them, they redistribute your weight, which immediately takes pressure off your joints. If you already use one, consider using a second device at the same time.
  • Get Braces: Braces are another option that can help—for instance, if knee pain is an issue for you, try a knee brace. It will provide extra support, improve your joint alignment while you walk and can help reduce your pain.
  • Meditate: Studies have shown that meditation can help reduce pain—and as a bonus, anxiety and depression, too. If you’ve never tried it, don’t worry about “how” to do it—there is no right or wrong way. Read up on different approaches and try some out to see what works best for you.
  • Exercise: Although high-impact activities, like running, can often be hard on your joints, low-impact exercises can help reduce your pain. Some great ones to try include walking, biking, water aerobics, swimming or biking. Another option is tai chi—it’s a low-impact form of exercise than helps strengthen the muscles around your joints and may help increase your range of motion and reduce the symptoms of joint pain.
  • Eat Anti-Inflammatory Foods: Did you know the foods you eat can cause inflammation? Not only eliminating inflammatory foods, but consuming anti-inflammatory foods can help reduce joint pain. Get started by keeping anti-inflammatory snacks in your kitchen or take them with you when you are on the go. Some simple options are blueberries and walnuts—choose them instead of foods that contain sugar, which is known to cause inflammation.
  • Lose 5 Pounds: Sometimes the idea of losing weight can seem daunting, especially if you have more than a few pounds to lose. But here’s some good news—even a small loss can go a long ways. For instance, did you know that every pound you lose results in about four pounds less pressure on your knees (July 2005 issue, Arthritis & Rheumatism, Stephen P. Messier, PhD, Wake Forest University)? That means a five-pound loss can feel like 20 pounds off your knees. So, don’t be discouraged, and remember that every pound counts.

Why not give some of these natural remedies a try? Even if they don’t make your pain disappear, chances are, they may help reduce it. And be patient and keep in mind that sometimes the results of your choices might not be noticeable right away, but if you stick with them, your efforts will likely begin to pay off sooner rather than later.