What is Causing Your Constipation?

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There are many reasons that you may be constipated, and the sooner you understand what is causing your constipation, the sooner you can get relief.

Here are some common causes of constipation:

  1. Dehydration—You have probably heard that you should drink 8 glasses of water per day, but that may not be enough. According to the Institute of Medicine, men should drink at least 104 ounces of water per day (13 cups) and women should drink at least 72 ounces (9 cups).
  2. Poor diet—In our fast-paced society, we gravitate toward pre-packaged, preserved or fast foods that are high in fat and low in fiber. Fiber is a necessary component of a healthy diet, but few people eat enough dietary fiber. Fiber helps you feel full, creates bulk in the intestines and moves digested food more swiftly through the gastrointestinal
    tract. Men should consume at least 35 grams of fiber per day and women should consume at least 25 grams of fiber per day.
  3. Alcohol and caffeine—Both alcohol and caffeine can cause dehydration, so limit yourself to an occasional alcoholic drink and choose decaffeinated beverages like soda and tea.
  4. Medications—Talk to your doctor if you are taking diuretics, antacids (with aluminum and calcium), narcotics, antidepressants, supplements, anticonvulsants, or blood pressure medicine. Any of these medications could be contributing to constipation.
  5. Dairy products—Milk, yogurt, cheese and ice cream are delicious, but tend to be “binding.” Dairy is slow to digest and can cause bloating, cramping and constipation.

Keeping a journal of your food intake and bowel habits can be helpful in identifying the root cause of your constipation. You may find that simply drinking more water will resolve your issue, so use a fitness app or set a daily calendar reminder to alert yourself to hydrate your body.

If constipation persists, don’t just ignore it or try to live with it. Make an appointment with your primary care physician or gastroenterologist for further testing.

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10 Signs It’s Time to Consider a Total Joint Replacement

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So how do you know when it’s time to consider total joint replacement? The most important factor is to think carefully about how much pain you’re experiencing and how much it is affecting the quality of your life.

To help you decide what’s right for you, here are 10 signs that it’s time to talk to your doctor about having a total joint replacement:

  1. You have pain when trying to perform routine daily tasks such as dressing, bathing or climbing stairs.
  2. Joint pain keeps you awake at night, even when you use pain or anti-inflammatory medications that used to help you.
  3. You’ve tried non-surgical treatments, such as pain injections or physical therapy for your joint pain, but they are no longer effective for you.
  4. The pain medications you use are causing new or serious side effects and you are unable to continue using them.
  5. Your x-rays or imaging tests show you have significant joint damage and your doctor recommends a total joint replacement.
  6. You have started to use a cane or walker every day due to joint pain.
  7. Even when you’re not using your painful joint, you are still experiencing noticeable pain in that joint.
  8. Joint pain, numbness or tingling is causing you to be clumsy, which is jeopardizing your safety.
  9. You feel your joint pain is affecting your ability to take care of yourself or your family.
  10. You feel you can no longer do your job, or perform it safely.

Besides symptoms like these, there are other things you should consider when you are thinking about total joint replacement, such as:

  • Your age. Although people of all ages and conditions undergo total joint replacement, most people who get joints replaced are between 50-80 years old.
  • Your bone health. If you have osteoarthritis or your bones and joints have become deformed or degenerated due to aging or disease, a total joint replacement may not only be the best option, it may be the only option.
  • Your history. If you’ve had an accident where your joint was severely damaged, a total joint replacement may be the only way to regain normal use of that joint again.

Next Step: Consult with an Orthopaedic Surgeon

Finding an orthopaedic surgeon experienced in joint health and total joint replacement is critical to understanding what is best for you. Don’t wait to talk to this expert in order to get the assessment and information you need. If you wait and your joint pain worsens, the stiffness of that joint also can worsen. This can make replacing the affected joint even more difficult for your surgeon, which can lead to a longer recovery, more physical therapy and potential complications.

But on the other hand, if you take action and have your joint replaced, you could start experiencing significantly reduced pain—and an enhanced quality of life that you may have thought was long behind you.

Could Your Gut Distress be Caused by IBS?

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IBS is a collection of gastrointestinal symptoms that affects about ten percent of Americans during their lifetime. Because symptoms and triggers vary broadly and may resemble other conditions, IBS is often misdiagnosed.

The only way to receive a correct diagnosis for your symptoms is to make an appointment with your doctor, but in the meantime, you may find it helpful to start a journal with any information that would be helpful for your doctor to know.

Take note of your symptoms

Your doctor visit will be more efficient if you begin keeping a journal of your symptoms. Some common symptoms of IBS include abdominal pain, diarrhea, constipation, bloating and nausea after a normal-sized meal. Be as specific as possible about your daily symptoms, and keep accurate logs of your food intake and bathroom visits. You may want to include the time of each meal and bathroom visit.

Try to find patterns

IBS is characterized by suddenness or urgency. Do your abdominal cramps strike suddenly and without warning, or do they develop after you eat a certain food? Do any food combinations trigger diarrhea, or is your bowel unpredictable? If you are noticing that specific foods might be causing cramping or diarrhea, your doctor may test you for food allergies or celiac disease. On the other hand, erratic and unpredictable cramping and diarrhea may point more toward IBS.

Pay attention to contradictory feelings in your gut

One of the ironies of IBS is that you may experience both constipation and diarrhea. These opposite sensations are confusing and frustrating, but they are common symptoms of IBS (Source: IBS Treatment Center).

If you are experiencing symptoms of IBS, don’t suffer in silence. You are not alone in your struggle, so make an appointment with your doctor. With proper diagnosis and treatment, you can begin enjoying life again.

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Vitamin C: The Powerhouse of Eye Health

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All cells in the body depend on vitamin C, including cells of the eye, where vitamin C is concentrated.

Cataract risk prevention

Several studies associate vitamin C intake with a decreased risk for cataracts, a degenerative eye condition that is a leading cause of vision loss in the United States. Cataracts negatively impact quality of life by blurring and distorting vision. Without clear vision, it is difficult to accomplish simple, daily activities like reading, driving and house chores. Getting the recommended daily allowance of vitamin C could make all the difference in cataract development. In one study, women who took vitamin C for 10 years or more had a 64% decreased risk of developing nuclear cataracts.

Delayed progression of age-related macular degeneration

Sufficient vitamin C intake could also help prevent age-related macular degeneration (AMD). One case study found that individuals at high risk for AMD who took 500 mg daily of vitamin C, along with a supplement of beta-carotene, vitamin E and zinc, slowed the progression of advanced AMD by about 25 percent and visual acuity loss by 19 percent (Source: AOA).

How much is enough?

Your body does not create all the vitamin C you need, so you must get your daily intake of vitamin c through diet, supplements or fortified foods. To maintain good eye health, the U.S. Food and Drug Administration (FDA) recommends that men get 90 mg per day of vitamin C and women get 75 mg per day.

Best sources of vitamin C include:

  • 1 cup of orange juice – 124 mg
  • 1 cup of grapefruit juice – 93.0 mg
  • 1 medium orange – 69.7 mg
  • 1 cup of spinach (cooked) – 17.6 mg

Other good sources of vitamin C include:

  • Cantaloupe
  • Pineapple
  • Mango
  • Tomatoes
  • Squash
  • Cabbage
  • Watermelon
  • Sweet potato
  • Turnip greens

Add more vitamin C to your diet to fortify your eye cells with vitamin C and prevent eye disease. If it has been longer than a year since you have had a comprehensive eye exam, make an appointment with your eye doctor for a full evaluation of your vision (Source: Medasq).

What are Cataracts?

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Cataracts develop very slowly, and you may not notice the presence of a cataract for many years. In fact, most people find out about a developing cataract from their eye doctor. By the age of 40, 1 in 6 Americans have a developing cataract, and by age 70, half of all Americans are affected by the condition. Common symptoms of cataracts include:

  • Blurred vision
  • Double vision
  • Appearance of halos around bright lights
  • Increased glare
  • Difficulty driving at night
  • Faded or yellowed appearance of colors

Although cataracts are the leading cause of vision loss worldwide, they are treatable with surgery. Cataract surgery is one of the safest and most common procedures performed in the United States today and boasts over a 95 percent success rate. Currently, 9 out of 10 patients regain vision between 20/20 and 20/40, so you can expect positive results when you schedule cataract removal  (Source: All About Vision).

The likelihood of developing a cataract as you age is quite high, but it is possible to avoid cataracts or delay their formation. If you do not yet have a developing cataract, there are a few steps that you can take to prevent cataracts:

  • Wear sunglasses — Exposure to UV rays from the sun can speed cataract formation, so wear sunglasses, even on cloudy days.
  • Apply sunscreen — Shield the delicate skin around your eyes from sun damage.
  • Don’t smoke — Cigarette smoke contains thousands of toxins that cause cellular damage.
  • Maintain a healthy weight — Studies show that obesity increases the risk for cataracts, so keep your weight within a healthy range for your height.

Foods that Fight Inflammation and Ease Joint Pain

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According to WebMD, joint pain affects nearly one-third of all adults. The most common areas of joint pain include knees, hips, lower back, shoulders and neck. Treatment depends on the severity of the pain and can range from an occasional anti-inflammatory medication like ibuprofen or, for chronic cases, a prescription for a non-steroidal anti-inflammatory drug (NSAID).

A more natural approach to dealing with and preventing chronic pain is something as simple as a diet change. Processed foods, trans-fats, added sugars and artificial colors and flavorings can cause severe inflammation to the body. For some people, foods containing gluten and dairy also trigger inflammation. Switching to an anti-inflammatory diet (healthy proteins, complex carbohydrates and monounsaturated fats) and eating foods that reduce inflammation and swelling will work wonders in decreasing joint pain.

Here are some foods that have been shown to fight inflammation and ease joint pain:

  • Omega-3 fatty acids. Some of the best foods to combat inflammation in the body are those high in fatty acids like fish, grass-fed beef, chia seeds, flaxseed and walnuts. Omega-3 fatty acids reduce C-reactive protein (CRP) and interleukin 6, two inflammatory proteins in the body (Source: Arthritis Foundation). Try to eat salmon, trout, tuna, mackerel, sardines and other cold-water fish 2 or 3 times a week. If you aren’t a fish eater, ask your healthcare provider about an omega-3 supplement.
  • Nuts. Almonds, walnuts and pistachios are excellent sources of monounsaturated fats, which decrease inflammation, as well as protein and fiber. Aim for a handful a day.
  • Oils. Extra virgin olive, avocado, walnut and safflower oils are all good sources of mono- and poly-unsaturated fats, known to have an anti-inflammatory effect. But it’s important to consider the smoke point when cooking with these oils: extra virgin olive oil should not be used in cooking. Instead, choose avocado oil, which has a high smoke point and contains fatty alcohols that are anti-inflammatory in nature” (Source: The Conscious Life).
  • Cruciferous vegetables. Broccoli, cauliflower, Brussels sprouts, cabbage and kale are all members of the cruciferous family and have a compound called sulforaphane that is believed to slow cartilage damage in joints. They are also antioxidants and reduce the risk of inflammation.
  • Colorful fruits & vegetables. In addition to the crucifers, eat the rainbow for antioxidants that support the immune system and fight inflammation. Especially beneficial are blueberries, blackberries, goji berries, tart cherries, spinach, raspberries and strawberries. Also, the fiber in fruits and veggies reduces CRP and helps lower body weight.
  • Edamame. While people with inflammation should generally avoid dairy, soy protein products like tofu and tempeh have been found to reduce pain in joints according to a study from Oklahoma State University. An easy way to add soy to your diet is using soy protein powder.
  • Spices. Turmeric, an essential spice in curry, is known for its anti-inflammatory properties in the form of curcumin and its ability to protect against joint pain. Sprinkle turmeric on soups, salads, vegetables and cooked grains (Source: Prevention).
  • Teas. Black, green, oolong and white teas contain polyphenols, plant-derived compounds that active the immune system, protecting against certain diseases, including arthritis (Source: Arthritis Foundation). They may also block interleukin-1 from damaging cartilage. For polyphenol-rich tea, steep the tea bag for 5 minutes.

If you’re feeling the effects of inflammation in your joints, then cut out the processed foods and cut back on the sugar and salt. Instead, fill half your plate with vegetables, and load up on these anti-inflammatory foods. See if you don’t notice a change soon.

Should You Be Sleeping in Your Contacts?

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While it’s important to have a clean face and teeth, removing your contact lenses nightly is an absolute necessity and could have a lasting impact on your vision.

Oxygen: The Eyes’ Greatest Need

The biggest reason why you shouldn’t sleep in your contacts is because healthy corneas require oxygen. When you are awake, the contact lens in your eye moves slightly every time you blink. This millimeter of movement is sufficient to supply your cornea with oxygen. When you are sleeping, the contact lens creates a barrier between your closed eyelid and the cornea which restricts oxygen and nourishment. It’s like sleeping with a plastic bag over your head.

Contact Removal and Infection Prevention

Another reason to remove contacts nightly is that you highly reduce the risk of corneal infection and corneal abrasion. Failure to clean your lenses properly or even over-wearing your contacts can allow bacteria to grow and multiply. In 2012, a study in Ophthalmology found that people who occasionally wore their contacts overnight were 6.5 times more likely to develop keratitis, or inflammation of the cornea. It is even possible to develop corneal ulcers, open sores on the outer layer of the cornea, when not following contact lens manufacturer’s instructions.

If you are getting into the habit of falling asleep in your contacts, ask yourself what changes you need to make in your routine to break this pattern.

Helpful Tips for Remembering to Take Out Those Lenses Before Bed

  • Set a calendar reminder at a specific time each evening to remove your contacts
  • Put a post-it note on your bathroom mirror
  • Ask a family member to remind you or ask you whether you have removed your lenses before you turn on that television or open to the next chapter

Finally, make sure that you are making an annual appointment for a comprehensive eye exam to have your vision checked. Not only will your ophthalmologist fine-tune your prescription, but he or she will test for common eye conditions and evaluate the health of your retina and optic nerve. Don’t delay in getting quality eye care. It’s one of the best investments you can make.

Using that End-of-the-Year Deductible on a Screening

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While a crisp new calendar can feel like a fresh start, there’s something else that gets a clean slate every January 1: your health plan deductible! Your deductible is the amount you must pay for medical care each year before your insurance company begins paying for your healthcare bills. The best way to maximize your health care benefits is to schedule those last appointments before the year ends and your deductible resets.

So maybe the best question to ask yourself at this time of year is not “Have you started your holiday shopping yet?” but “Have you scheduled all your health screenings yet?”
If not, there’s no better time than today.

Here are some of the most important preventative screenings that promote good health:

  • Well Visit – Includes personal history, blood pressure, body mass index (BMI), physical exam, and counseling
  • Colonoscopy – Screening for colon cancer begins at age 50 (unless you are at high risk) and then every 10 years
  • Skin cancer screening – Annual total skin exam at discretion of your physician
  • Mammogram and breast exam (women) – Annual screening for breast cancer
  • Pap smear and cervical exam (women) – Annual screening for cervical cancer
  • Testicular and prostate exam (men) – Annual screening for testicular cancer and prostate cancer
  • Eye exam – Annual comprehensive eye exam to test for visual acuity, refractive errors and eye disease

Get the maximum benefit out of your medical coverage by calling your health care provider to verify the amount of your annual deductible. The phone number is located on your health care ID card, and a representative will assist you. He or she can also tell you whether you have met your annual deductible. If you have not, you can find out how close you are to meeting your deductible before the end of the year.

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5 Signs you Need Reading Glasses

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Most people begin to notice presbyopia around the age of 40, although it varies from person to person (Source: AAO).

Treatment for presbyopia is reading glasses, or bifocals if you already wear eyeglasses. You may find yourself resistant to purchasing that first pair of reading glasses or bifocals, but you may be surprised how a new pair of frames can ease your daily tasks. If you are unsure whether you need reading glasses, here are five signs that you need to make an appointment with your eye doctor:

  1. You are squinting a lot more often. If you cannot see clearly, your natural reaction will be to squint. Although squinting temporarily improves focus and clarity, it puts excessive strain on the eye and can make vision worse. If you are squinting to read your smartphone, tablet, computer screen or your favorite book, it might be time to get reading glasses.
  2. You hold books differently. If you are developing presbyopia, you will create more distance between your eyes and the page. About 12 inches is a normal distance, but presbyopia will cause you to hold books more at arm’s length. If you are holding books at least 14 inches from your face, it’s probably time for reading glasses.
  3. You are getting headaches. One of the most common reasons for headaches is changes in vision. If you are having regular headaches, it could be due to eye fatigue from straining all day to see the computer.
  4. Your vision is blurry. As the eye changes, the lens loses elasticity and cannot focus light as efficiently. Your eyes may not change at the same rate, and this could result in double vision. Your eye doctor can help correct this issue.
  5. You are always turning lights on. A telltale sign of presbyopia is needing brighter light. If you need to turn on several lamps and lights in a room to feel like you are getting adequate light, it may be time for reading glasses.

There is no way to prevent presbyopia from developing because it is a natural part of aging. Make an appointment with your eye doctor for a comprehensive eye exam to have your vision evaluated. Your vision can change quickly, so even if it has been less than a year since your first exam, call the office if you are experiencing vision challenges.

Addressing the Source of Your Hip Pain

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If the pain is coming from the buttocks, upper thigh or outside hip, you may have problems with the soft tissues surrounding the joint such as muscles, ligaments and tendons. When the pain originates from a hip-related structure instead of the hip itself, it is called referred pain (Source: Web MD).

The most common causes of hip pain include:

  • Injury such as tendonitis, hip fracture or dislocation
  • Arthritis such as osteoarthritis or rheumatoid arthritis
  • Pinched nerves

It is much easier to isolate the source of hip pain if you had a recent injury. A bad fall or car accident is not quickly forgotten, but arthritis or pinched nerves may develop slowly so it might be difficult to isolate an incident or event that initiated the pain.

The natural response to hip pain is to massage, stretch or apply pressure to the location of the pain. This is not recommended, and it can even make hip pain worse by causing increased inflammation and irritation. The best way to handle hip pain is to call your doctor. The likelihood is quite high that you may not be able to see your doctor immediately, so here are some tips to help you safely manage your hip pain:

  1. Apply ice for 15 to 20 minutes at a time. Cold therapy helps numb pain and ease inflammation.
  2. Use good posture. Try to achieve a neutral spine to relieve stress on the hip.
  3. Relax your body. Reduce stress and anxiety by deep breathing and self-relaxation.
  4. Find low-impact exercises that do not worsen your pain. Swimming or walking are two activities that often help with mobility and movement.

In the days before your appointment, keep a log of your hip pain and write down any notes that might be helpful to your doctor. When did your hip begin hurting? Did an event or accident cause the pain? Where is your hip pain located? Does the pain move from one area to another? At what time of day is it most painful? Having several days of notes and observations can be a useful tool in diagnosis and treatment of your hip pain.