Activewear Dos and Don’ts for Heartburn Sufferers

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If recent fashion trends have taught us one thing, it’s that yoga pants are no longer just for the yoga studio. Activewear, also affectionately known as “athleisure,” soared in popularity in 2015 with a 16 percent increase in sales. Activewear has an estimated market size of $44 billion in the United States alone, and these numbers are expected to reach $83 billion by the year 2020 (Source: Forbes).

Heartburn sufferers often find that their symptoms are triggered or worsened by tight clothing. Elastic waistbands, snug-fitting tops and restrictive shapewear can place unnecessary pressure on the midsection and encourage stomach acid to escape through the lower esophageal sphincter. Once this stomach acid reaches the esophagus, it can aggravate the delicate esophageal tissues and cause that burning sensation known as heartburn.

Not all activewear is off limits for heartburn sufferers, but there are certain clothing items you’ll want to avoid. Here are some of the worst offenders and some fashionable heartburn-friendly alternatives:

  • Active Bottoms with Snug Waistbands or Control Tops- Instead, opt for a slouchy pair of jogger pants with an adjustable drawstring.
  • Lycra or Spandex Shaping Tops- Open-back tanks or flowy tunics are an excellent alternative with plenty of breathing room.
  • Waist Trainers- These restrictive garments compress the internal organs and contribute to heartburn. It’s better to achieve that hourglass shape with exercises that target the abs and obliques.
  • Tight-Fitting Sports Bras- Try going up a size if your sports bra fits too snugly around the ribcage. You can also opt for active tops with built-in support.

 

There are plenty of activewear options that will fit your personal style without aggravating heartburn. Keep these dos and don’ts in mind the next time you’re shopping for activewear, and enjoy the comfort without the risk of reflux!

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8 Ways Poor Habits Affect Your Eye Health

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Did you know that eight-tenths of our memories and knowledge is acquired through our sense of sight? (Source: ConsciousLife News). Take a look at this list to see if you are compromising your long-term eye health by falling into some common pitfalls.

Sleeping in Your Contacts

Contacts restrict the amount of oxygen your eyes receive, so sleeping in your lenses or over-wearing your lenses can have damaging effects over time.

Not Removing Eye Makeup

Removing eye makeup before you go to bed is important because mascara and eyeliner can be irritating to the eyes and even cause infection. Make sure to replace your eye makeup every few months to prevent the spread of bacteria.

Too Much Screen Time

Are you spending too much time in front of a computer screen, television, smartphone or iPad? For most of Americans, this answer is a resounding “yes.” Overuse of electronic devices can cause digital eye strain and interrupt the body’s natural circadian rhythm, causing insomnia.

Inadequate Nutrition

The eyes need essential vitamins, antioxidants and nutrients such as vitamin A, vitamin C, vitamin K, zinc and lutein to function properly. A diet that is lacking in fruits and vegetables can increase your risk for eye disease.

Rubbing Your Eyes

The eyes are an extremely delicate organ, so try not to rub your eyes. Excessive rubbing makes your eyes even more sensitive and susceptible to broken blood vessels.

Not Wearing Sunglasses

Harmful UVA and UVB rays from the sun cause free radical damage, which can lead to the development of cataracts. Wearing sunglasses is essential, even on cloudy days.

Not Using Safety Goggles

Maybe they don’t look cool, but that shouldn’t stop you from wearing safety goggles when doing yard work, using machinery or cleaning with harsh chemicals. They are an important barrier against eye irritants.

Neglecting Comprehensive Eye Exams

The best gift you can give to your eyes is a yearly comprehensiveeye exam. Your ophthalmologist will adjust your eye prescription, test for eye diseases and give you a complete update on your vision health.

If you have been getting a bit lazy in your eye hygiene or eye care habits, it’s certainly not too late. If you’re not sure where to start, call your ophthalmologist to schedule a comprehensive eye exam and you’ll be well on your way to healthier vision (Source: GoodHousekeeping).

Related Articles:

How to Prevent Work-Related Eye Strain

Proper Use of Contacts Prevents Long-Term Eye Damage

The Best Workouts for Reflux Sufferers

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Physical activity aids in proper digestion and promotes weight loss, both of which can naturally alleviate symptoms of acid reflux. In fact, researchers in the Journal of Gastroenterology and Hepatology found that reflux sufferers can reduce heartburn by up to 40 percent just by losing 10 to 15 pounds (Source: Sepalika).

Any type of exercise that gets your heart pumping and body moving can be beneficial for your digestive health, but you’ll want to proceed with caution. Certain kinds of exercise can actually exacerbate heartburn symptoms and discourage you from reaching your fitness goals. If you’re looking to develop a new fitness regimen, use these guidelines to keep your workout safe and heartburn-friendly.

Opt for low-impact – Running sprints on the treadmill or taking an intense aerobics class might sound great for weight loss, but these high-impact activities can force digestive acids into your esophagus where they can cause painful irritation. If you notice that a particular activity triggers heartburn symptoms, try something low-impact like walking or the elliptical. As your digestive symptoms improve, you can experiment with higher-impact exercises.

Keep your body upright – Remaining upright during exercise allows gravity to work in your favor by keeping food and digestive acids in your stomach. Use an incline bench when lifting weights instead of lying in the supine or decline position. When doing yoga or Pilates, avoid inverted poses which place the stomach above the esophagus. Ask your instructor for pose modifications which will allow you to continue exercising comfortably.

Tone down the intensity – High-intensity exercise causes blood to flow away from the digestive system to support your larger muscle groups. This slows down digestion and may trigger unwanted symptoms. If you notice heartburn developing during your workout, trying taking the intensity down a notch and see if your symptoms improve.

Try breathing exercises – A small study of GERD patients found that four weeks of breathing exercises improved reflux symptoms for up to nine months (Source: EverydayHealth). Ask a certified trainer or instructor for breathing exercises you can practice in the gym or at home to improve your reflux symptoms. You can also attend yoga, Pilates or tai chi classes which focus on breathing form and technique.

Committing to an exercise routine is just one way to improve your digestive health. Talk to your doctor about other treatments and lifestyle modifications that can help keep your acid reflux symptoms under control. With the right tools for symptom prevention and management, you’ll be able to enjoy newfound freedom without the fear of heartburn!

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Celiac Disease and Bone Density

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One of the side effects of untreated celiac disease is osteoporosis, a disease that decreases your bone density and makes bones thin and brittle. Low bone density often manifests itself by backaches, stooped posture, and fractures of the wrist, spine or hip.

Three out of four adults with untreated celiac disease and overt malabsorption at diagnosis also have bone loss. According to a research review in the Journal of Clinical Endocrinology & Metabolism, having celiac disease is associated with a 30 percent increased risk of any fracture and a 69% increased risk of hip fracture.

If you have celiac disease, it is important to be under the care of a physician who can help you monitor your condition. To prevent bone loss, it is essential to:

  • Attend all your doctor appointments. Your doctor will perform routine tests that will check your gluten levels as well as your bone density.
  • Follow a gluten-free diet. If you consume gluten, you are harming your digestive tract and preventing your body from absorbing essential nutrients to maintain bone density.
  • Consume foods that are high in calcium and vitamin D. Gluten-free foods that are high in calcium and vitamin D include leafy greens, almonds, figs, fortified orange juice, salmon and eggs.
  • Take a good multivitamin supplement. Your doctor can suggest a multivitamin that is high in calcium, vitamin D, magnesium, vitamin K and the B vitamins (Source: Today’s Dietician).

If your celiac disease has gone unchecked for months or even years, you may be jeopardizing your bone health. A popular misconception is that only women suffer from osteoporosis, but men are also susceptible to bone loss.

What Hurts Worse than a Colonoscopy?

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He’s experienced intense pain almost one thousand times by being bitten or stung by the smallest of creatures: insects. Schmidt recently developed the Schmidt Pain Index, which gives colorful comparisons of what it feels like to be the recipient of the bite or venom of bugs. He assembled a scale of over 70 different stings, from the irritating (which rated a 0) to the excruciating (which rated a 4).

Here are a few examples of Schmidt’s brilliant metaphors.

  • Red Harvester Ant – bold and unrelenting. Somebody is using a drill to excavate your ingrown toenail.
  • Bullet Ant – pure, intense, brilliant pain. Like fire-walking over flaming charcoal with a three-inch rusty nail in your heel.
  • Tarantula Hawk – blinding, fierce, shockingly electric. A running hair drier has been dropped into your bubble bath (if you get stung by one you might as well lie down and scream).

While some patients have complained about the inconvenience of their colonoscopy or the chalky taste of the prep solution, a colonoscopy has never been likened to the sting of a Polybia Wasp: “A trick gone wrong. Your posterior is the target for a BB gun. Bull’s eye, over and over.”

If it is time for your colonoscopy, take comfort in knowing you won’t experience any pain registering on the Schmidt Pain Index! You are in the capable hands of a skilled gastroenterologist and a team of competent and caring staff. Your colonoscopy will help prevent colon cancer because precancerous polyps can be removed during the procedure, preventing them from growing into cancer. Thank you for making routine screenings a part of your preventative care! If you are 50 years of age or older and you have not had a colonoscopy, it is time for you to get screened. Make an appointment today by calling one of our centers (Source: Science Friday).

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Vision Loss and Cooking

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You can still make succulent pasta dishes, fluffy biscuits and moist chocolate cakes. 

The first step in making a delicious meal is to make sure that you are wearing eye glasses with an updated prescription or reading glasses with the correct strength. Then, ask yourself the following questions:

1. Is my working space well-lit? If you have low vision or poor vision, you need brighter light to help you see. Make sure that your kitchen has plenty of light. Open shades and curtains, use bulbs with higher wattage, and turn all lights on in your kitchen during the entire cooking process.

2. Have I read through my recipe completely? Do not rely on memory for ingredients and instructions, even when making one of your favorite recipes. Read the entire recipe, take out all your ingredients, and follow step-by-step directions to the letter. 

3. Am I paying attention to detail? U.S. Customary System measurements can be tricky. The abbreviation for a teaspoon (t) and tablespoon (T) look very similar, but getting those measurements confused can ruin any recipe. Especially when following a hand-written recipe, look carefully to distinguish between measurements so you achieve your desired outcome.

4. Have I set my kitchen timer? Using a kitchen timer will allow you to use your sense of hearing instead of just your sense of sight. Set your kitchen timer for a few minutes shorter than the cooking or baking time that the recipe requires so you can check on your dishes while they are cooking.

Following these steps will keep you happy and safe in the kitchen. Most importantly, visit your ophthalmologist every year for a comprehensive eye exam so he or she can monitor your vision needs and adjust your prescription as needed. Happy Cooking!

Five Steps to Protect Your Knees While Hiking

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Hiker’s knee is a common condition among avid hikers. One of the telltale signs of hiker’s knee is pain around the knee cap, and it usually occurs after several hours of hiking. Although hiking uphill can be strenuous because of steep inclines and rocky terrain, it is actually downhill hiking that can damage the knee joint and surrounding cartilage. This is because compressive forces on the knee are three to four times greater when hiking downhill than uphill.

There are several precautions that you can take to prevent hiker’s knee:

  1. Wear quality hiking shoes or hiking boots — Proper footwear is the most essential consideration for your hike, so purchase hiking boots with ankle support and shock-absorbing soles. Instead of shopping for hiking shoes or boots online, go into a store to get fitted so you can select the size and brand that will provide the best support.
  2. Use a knee brace — For longer or more challenging hikes, wear a knee brace that will provide additional stability. This is especially important if you are recovering from an injury.
  3. Use hiking poles — Hiking poles are not just for older hikers. The Journal of Sports Sciences says that hiking poles reduce compressive forces by 25 percent. By redistributing load-bearing body weight to the arms and shoulders, hiking poles reduce the impact on your knees.
  4. Put a spring in your step — When you begin your descent, do not “brake” too much because it causes the knee to jerk. Let gravity carry your body weight at a rhythmic pace.
  5. Stretch before and after the hike — Loosening your muscles before your hike will help your legs and knees to be more pliable. After the hike, your muscles will be contracted so you need to stretch again to get them back to their normal length (Source: India Hikes).

Caring for your knees will help ensure that they will carry you up and down hills and mountains for years to come. Proper equipment, technique and rest are key when it comes to maintaining knee health and preventing hiker’s knee. Talk to your doctor if you experience sustained pain or swelling after a hike. It is normal to feel some soreness after an invigorating hike, but if tenderness or swelling lasts for more than a day or two, you should consult your doctor.

Ways to Avoid Exercise-Induced Heartburn

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If so, you’re certainly not alone. Studies show that approximately 25 percent of Americans never exercise, and this number is even higher among heartburn sufferers. According to a survey sponsored by Pepcid, two out of five weekly heartburn sufferers report that they stopped being active because of digestive symptoms (Source: Verywell).

We often think of acid reflux as a condition brought on by spicy foods or overindulging at the dinner table, but many heartburn sufferers find that their reflux symptoms are exacerbated by physical activity. Exercise that is intense or involves jarring movements can force stomach acid into the esophagus where it can cause burning and irritation.

Although exercise may produce digestive symptoms for some individuals, it is actually a great way to reduce or relieve the overall occurrence of heartburn. Researchers in the Journal of Gastroenterology and Hepatology found that losing 10 to 15 pounds can actually reduce heartburn symptoms by up to 40 percent (Source: Sepalika). If you’re prone to experiencing acid reflux during your exercise routine, try using these techniques to prevent the burn:

Time Meals Around Your Workout

Giving food adequate time to digest can greatly reduce the occurrence of heartburn. Try to wait at least one to two hours after eating before lacing up your cross-trainers.

Turn Down the Intensity

Exercises that are low-intensity and low-impact are less likely to trigger heartburn. Try swapping out that long distance run or cycling class for yoga or swimming.

Stay Hydrated

Drinking water before, during and after your workout will help wash digestive acids out of the esophagus.

Dress Appropriately

Tight-fitting workout clothes place pressure on the midsection and may trigger heartburn. Opt for loose or flowy activewear that gives you plenty of room to breathe.

Save Protein For The Finish Line

Protein bars and shakes take longer to digest and may promote heartburn episodes during your workout. Save these supplements as a treat for after your cool down.

Exercise-induced heartburn can be a significant source of discouragement, but don’t let it stand in the way of reaching your fitness goals. Use these tips to keep reflux on the sidelines, and see a doctor if your symptoms persist. There are several treatments, prevention techniques and lifestyle changes that can keep you healthy, fit and heartburn-free!

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To Drive or Not to Drive? That is the Question

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Eye conditions like cataracts, macular degeneration and glaucoma can make driving difficult and even dangerous. It may be time to decide whether you should restrict your driving or retire your keys for good.

Degenerative eye disease develops slowly, so you might not realize the gradual changes in your vision. Over time, however, you may notice:

  1. Difficulty driving at night — When your vision is compromised, you need bright light to see clearly. The American Automobile Association says that a typical driver makes 20 decisions per mile and has less than a second to react quickly enough to avoid a collision. Driving at night puts you at higher risk for traffic accidents.
  2. Glare and halos — A cataract is a clouding of the lens of the eye, and it can cause blurred vision. When light from bright headlights and street lamps enters the clouded lens of your eye, it causes intense glare and a distracting halo effect.
  3. Inability to read street signs — Failing eyesight can make it challenging to see street signs and highway markers. Delayed reaction on your part can put you or other motorists at risk.
  4. Reduced speed in your driving — Patrol officers are looking for motorists who are driving too fast, but they are also on the lookout for those who are driving too slow. Driving well below the speed limit can interrupt the flow of traffic and cause other motorists to change lanes more often, which increases the risk of accidents. (Source: All About Vision).

The best way to know whether you should take to the open road or have a designated driver is to talk with your ophthalmologist. He or she can discuss the specifics of your eye condition, and you can share your concerns that you are noticing while you are driving. It may be that you can still keep your driver’s license, but you may want to restrict your driving to daylight hours and leave nighttime driving to a friend or family member. Get a comprehensive eye exam soon so you can discuss this important topic with your
doctor.

Tips for Preventing and Managing Osteoporosis

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Often called “the silent disease,” osteoporosis can progress gradually over the years without producing any symptoms. However, the complications from this disease can be extremely painful and debilitating.

Most people who have osteoporosis do not even realize it until they suffer a fracture. An estimated 1 in 3 women worldwide will suffer an osteoporotic fracture, as well as 1 in 5 men over the age of 50. A patient who has suffered an osteoporosis-related fracture has a substantially higher risk of experiencing subsequent fractures in the future (Source: International Osteoporosis Foundation).

Everyone experiences gradual bone loss as they age, but there are several preventive steps you can take to protect yourself against osteoporosis. And the best news is you can start at any stage of life. Follow these tips to keep your bones healthy and strong throughout the years.

  • Eat a nutritious diet – Your body needs key nutrients such as calcium and vitamin D to build strong bones. Center your diet around lean meats, eggs, dairy, nuts, seeds, fruits, and vegetables to keep your body fueled with the right vitamins and minerals.
    Exercise regularly – Weight-bearing exercise is best for preventing osteoporosis because it stresses the bones and forces them to grow stronger. Try walking, jogging, jumping rope, or step aerobics for a fun and challenging workout that will strengthen your whole body.
  • Cut out sodas – Caffeine and carbonation can be detrimental to bone health. Drink water or milk to strengthen bones and stay hydrated, and make sodas a rare treat.
  • Avoid falls – If you already have low bone density, preventing falls is the best way to avoid fractures. Keep high-traffic areas of your home well-lit and free from clutter. Wear supportive shoes with non-slip soles, and use a cane or walking aid if necessary.
  • Quit smoking – Cigarettes damage the entire body, including the skeletal system. Smoking accelerates bone loss by 1.5 to 2 times after the age of 30, placing you at much higher risk for osteoporosis.
  • Talk to your doctor – Hormonal changes, genetics and some medical conditions can greatly increase your odds of developing osteoporosis. Talk to your doctor about any risk factors you may have and discuss whether supplements or medications may be necessary to preserve bone density (Source: Everyday Health).

Bone health is the result of a lifetime of choices, so start building healthier habits today. Diet, exercise, lifestyle modifications and risk management are just a few steps you can take to preserve bone health and keep osteoporosis at bay. Talk to your doctor about additional ways you can build strong, healthy bones that will last a lifetime.