6 Tips to Reduce the Stress of the Holidays

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Maybe you’re stressed about something specific, like seeing a certain relative who always pushes your buttons. Or perhaps your stress is more general – the constant feeling that there’s just not enough time to get everything accomplished.

Although it can be hard to know how to beat the holiday stress, much of it can be avoided if you find new ways to take care of your physical and mental health. Here are some strategies you can use to reduce stress this holiday season:

1. Exercise as Stress Relief

Over the holidays, it’s okay to take a day or two off from working out but do keep in mind that exercise is one of the best stress-busters of all. Don’t stop physical activity all together. Instead, do something active that’s also fun. Instead of staying indoors with the adults after breakfast, bundle up, go outside and play with the kids. Or this year, why not sing and dance to your favorite holiday songs?

2. Create New Traditions

Sometimes traditions outgrow themselves, but it can be hard to let them go. This year, remind yourself that just because you’ve always done things a certain way, you don’t have to continue doing them that way. To adjust more easily, think ahead of one new tradition you can start this year and one you can let go. Then go ahead and make the change.

3. Use Breathing Exercises to Reduce Stress

One way to stay ahead of stress and reduce the impact of holiday pressures is to practice focused breathing. Deep, abdominal breathing increases oxygen to the brain and relaxes the mind and body. Plus, you can practice it while you are doing other things, such as preparing a holiday meal.

4. Avoid Stress Eating

It’s common to overeat over the holidays and to feel stressed about it later on. Instead, figure out a strategy you’ll use when the food appears. For instance, decide in advance that you’ll enjoy your favorite foods but that you won’t take a second helping. Or choose to enjoy holiday cookies or other sweets only once a day, such as after dinner, versus whenever they appear.

5. Let Others Help You to Reduce Stress

Don’t insist on doing everything yourself during the holidays — not only will it cause you stress, it will probably make others around you stressed too. Instead, delegate holiday tasks to friends and family members. Often, they’ll be happy you told them what they can do and will be glad to help.

6. Remain Flexible

Although the holidays require careful planning, especially if you are hosting others at your home, planning and plotting every hour will only make you feel more stressed. If the plan changes, accept it and move on. Remind yourself that plan B often ends up being just as rewarding!

Exercise Reduces Heartburn and Depression

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Winter and Seasonal Affective Disorder (SAD)

Do you notice your mood takes a nose dive as the days grow shorter? For millions of Americans, gray skies and lower temperatures contribute to a condition called seasonal affective disorder (SAD). Also known as seasonal depression, SAD is considered a subset of clinical depression and is marked by depression that follows a cyclical pattern with the seasons. People affected by SAD often experience low energy, sleeplessness and difficulty concentrating.

Cold Weather and Acid Reflux

Cold days also tend to turn up the heat of heartburn from acid reflux. There are several reasons you might have more reflux in the wintertime. Most people are less active in colder seasons and spend more time in bed or on the couch, making acid reflux more likely. Chilly weather also goes hand-in-hand with calorie-rich comfort foods, spicy foods, chocolate and caffeine. These heartburn triggers weaken the valve between the stomach and esophagus leading to reflux.

Exercise Can Help with Seasonal Depression and Heartburn

Boosting your activity level can help reduce symptoms of seasonal depression as well as heartburn. Exercising raises serotonin, the “happy hormone” that gives you an overall sense of wellbeing. It also increases circulation, improves digestion and helps manage weight. Excess fat around the abdomen puts pressure on the stomach and allows gastric acid to flow into the esophagus. Studies show losing even five pounds can significantly reduce heartburn. 

Try to get at least 30 minutes of moderate exercise every day, and go outside if at all possible. Vitamin D from sunlight can boost your mood and improve your spirits, so get out for even a short walk. You can alternate activities like swimming, biking, yard work, yoga or hiking. Along with exercising, eat a well-balanced diet and get plenty of sleep.

Follow up with your Physician and GI Doctor

Seasonal affective disorder and all forms of depression need consistent monitoring by a physician, so don’t try to treat your symptoms alone. It’s also important to call your gastroenterologist if you experience frequent heartburn because you could have a serious condition called GERD, a progressive disease that can cause long-term health complications. Call a GI doctor today to make an appointment for evaluation and counsel.

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How to Reduce Acid Reflux and Stress

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The Stress-Heartburn Connection

Heartburn and stress are related, but which condition causes the other? Many people with acid reflux admit they often feel stressed and anxious, but the pain and discomfort of reflux can be extremely stressful. Stomach upset, regurgitation, chest pain, coughing and throat burning can cause loss of appetite, irritability and insomnia resulting in an intricate cycle of physical and emotional turmoil. It’s not surprising researchers continue to study the complex relationship between reflux and anxiety.

Stress Leads to Unhealthy Behaviors

Your digestive health is inextricably connected with your emotions. You may notice acid reflux increases during a family crisis or a job transition. Some studies suggest tension in the workplace or low job satisfaction increases the risk for gastroesophageal reflux disease (GERD), a progressive disease that can lead to long-term digestive complications.

Other research claims tension does not escalate acid production or regurgitation. Rather, it reduces the pain threshold and makes the esophagus more sensitive to acid erosion. Stressful situations can also cause you to overeat, drink alcohol, smoke and eat unhealthy food, which can all contribute to reflux and heartburn.

Lifestyle Choices to Prevent Stress and Heartburn

Regardless of whether stress causes heartburn or heartburn causes stress, you can prevent both by:

  • Eating a healthy, low-acid diet
  • Exercising regularly
  • Quitting smoking
  • Limiting alcohol
  • Eating smaller, frequent meals
  • Taking time to relax, meditate or be still
  • Getting a full eight hours of sleep each night

Make a GI Doctor Appointment

Call your gastroenterologist if you experience frequent heartburn in conjunction with stress. Your doctor can evaluate your symptoms and schedule an upper endoscopy if necessary. Prompt treatment will help you avoid further complications and improve your digestive health.

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4 Foods that are Good for the Eyes

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You can obtain the minerals and vitamins your eyes need by filling your plate with colorful fruits and vegetables, fish and healthy oils.

When composing your grocery list, consider some of these eye-healthy entrees and sides:

Salmon

Salmon contains fat, but not all fat is unhealthy. In fact, your eyes require omega-3 fatty acids to prevent dry eye and macular degeneration. Fatty acids also facilitate proper drainage of inner eye fluid to prevent glaucoma. Salmon and other oily fish contain rich levels of omega-3 fatty acids, so look for some recipes with salmon, tuna, trout, mackerel or herring for your entrée.

Sweet Potato

Instead of a traditional baked potato to accompany your fish, try a baked sweet potato with a sprinkle of cinnamon and a small amount of real butter. It’s a perfect accompaniment to a piece of flavorful fish, and your eyes will benefit from the beta-carotene and vitamin E. These essential antioxidants protect your eyes from UV damage and environmental toxins that can contribute to cataracts.

Carrots

Carrots may not cure all your vision problems, but they can help you maintain high levels of vitamin A. This critical antioxidant is an essential ingredient in rhodopsin, a unique protein that allows the retina to absorb light.

Citrus and Leafy Greens

Citrus fruits are full of vitamin C, and leafy greens contain vitamin C, lutein and zeaxanthin. These powerful antioxidants can prevent premature cataract development and can counteract the natural effects of aging. For an extra dose of nutrients, prepare a green salad of spinach and kale topped with sliced oranges and a sprinkle of walnuts (which contain healthy oils that lubricate the membranes of the eye).

Call an Ophthalmologist Near You

A nutritious diet, regular exercise and routine eye exams offer powerful protection against eye disease. Call your ophthalmologist if it has been more than a year since your last comprehensive eye exam. Many eye diseases do not exhibit symptoms in early stages and, if not detected, can cause permanent vision loss. Call your eye care center for an appointment today.

10 Healthy Holiday Tips to Prevent Heartburn

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Holidays provide countless opportunities to overeat and indulge in rich foods. You may already have acid reducers and proton pump inhibitors (PPIs) on hand to cool the burn of acid reflux, but how about trying to prevent heartburn naturally?

With deliberate planning and self-control, you can have all the taste of the holiday goodies without the chest pain, sour taste and throat burn. Here are ten healthy eating tips to keep the jolly in your holiday.

  1. Volunteer to plan the menu — Offer to plan or prepare the holiday meal. Making menu decisions will ensure that you can enjoy several dishes that won’t cause acid reflux.
  2. Avoid Heartburn Trigger Foods — Common heartburn triggers include citrus, mint, chocolate, onions, garlic, spicy foods, greasy foods, red meat and dairy. Try to avoid these common heartburn triggers in your recipes or research suitable substitute ingredients that will provide similar flavor and texture.
  3. Cook at home — When you cook at home, you can control the menu, ingredients and cooking methods. Choose fresh, whole foods instead of prepared, fast foods.
  4. Eat small amounts — Overeating can place pressure on the valve that separates the stomach and esophagus. Use a smaller plate and take tiny portions. You can always go back for a second helping later.
  5. Be careful about condiments — Gravy, sauce and dressing are usually high in fat or sugar, and condiments often contain acid and spices. Use sparing amounts and eat slowly.
  6. Limit alcohol and caffeine — Beverages can also cause reflux, and alcohol and caffeine are common heartburn triggers. Limit your intake of wine, beer, soda, coffee and tea.
  7. Keep your regular meal schedule — Those holiday munchies look tantalizing but grazing throughout the day is a recipe for reflux. Eat at your usual meal times to regulate digestion.
  8. Wear loose-fitting clothing — Tight pants or a top with a fitted waistline can constrict the stomach and increase the likelihood of heartburn.
  9. Take a walk after dinner — Resist the urge to take an after-dinner nap. Lying down after eating can allow digested food to escape the stomach and flow back into the esophagus.
  10. No eating before bed — Eat your last meal of the day two to three hours before bedtime to allow for complete digestion.

These tips can help you prevent heartburn all year long, not just on holidays. If you follow these suggestions but still experience acid reflux regularly, call your gastroenterologist. You may have gastroesophageal reflux disease (GERD), a condition that requires a doctor’s diagnosis and prompt treatment.

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Holiday Foods for Strengthening Bones

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Eating for bone health can help you feel healthier and happier. You can also take it one step further and make it a family affair.

Over the holidays, teach your family members about foods that support strong and healthy bones. Most children do not get the calcium they need to strengthen their bones and build optimal peak bone mass. Starting on a good dietary path now could help them avoid issues related to bone health later in life.

Why Strong Bones Matter

As we age, our bones lose density and weaken. We can even develop osteoporosis, a disease that causes the bones to become porous and brittle. Women have a higher risk of osteoporosis, and one out of every two women 50 and older will likely break a bone because of the disease.

There are a variety of factors that increase the risk of developing osteoporosis. Some factors cannot be changed, such as age, gender, medical history and genetics. However, there are other lifestyle factors you can control. You are at higher risk for osteoporosis if you:

  • Smoke
  • Are inactive
  • Have obesity
  • Drink alcohol frequently
  • Do not get enough bone-healthy foods or nutrients, such as calcium

Holiday Foods for Strong Bones

Fortunately, there are holiday foods that taste good and are also good for bone health. This year why not challenge yourself to enjoy traditional favorites as well as some dishes you haven’t had before. Here are a few choices to consider this holiday season:

Holiday Snacks and Appetizers

  • Cheese Platter: Cheese is high in calcium, which is key to bone health. Look for hard cheeses, which tend to have higher levels of calcium. Don’t eat too much though, since cheese can also be high in fat and calories.
  • Nuts: Nuts are surprisingly high in calcium. Choose almonds over other varieties; they offer twice as much calcium as walnuts and other nuts. Like with cheese, enjoy in moderation, since nuts are also high in fat and calories.

Main Courses and Side Dishes

  • Salmon: Consider preparing salmon, a high-calcium rich food, for a holiday main course. Red meat, in contrast, is low in calcium, so skip the rib roast this year and start a new holiday main course tradition.
  • Sweet Potatoes: Calcium is not the only important nutrient for bone health — potassium and magnesium are too. Fortunately, sweet potatoes contain a healthy dose of both. Try swapping out a baked potato with a baked sweet potato. Top it with a dollop of calcium-rich, plain, low-fat yogurt, and you’ve just made it even better for your bone health.

Dessert

  • Figs: Ever heard the holiday song about figgy pudding? Traditional figgy pudding is made with ingredients like flour, beef fat, figs and dried fruit — not a healthy option. This year keep the “figgy” but forget the “pudding” since figs are high in calcium, potassium and magnesium. If you can’t find fresh figs, dried figs are just as bone-healthy.

After-Holiday Energy Breakfast

  • Yogurt Parfait: The day after a holiday celebration, no one wants to prepare or eat a big breakfast. Why not try a simple yogurt parfait by combing plain yogurt with calcium-fortified granola, your favorite berries and some toasted nuts?

Enjoy these delicious options and quality time with your family this season. Have a happy (and bone-healthy) holiday!

Eye Exams Detect Cataracts, Glaucoma and Other Eye Problems

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Comprehensive Eye Exams

As you bustle around town for gifts this season, add making an appointment for an eye exam to your to-do list. During your annual, comprehensive eye exam, your ophthalmologist can catch eye diseases in the early stages when they are most treatable. When you get your eyes examined, your eye doctor will test for:

  • Visual acuity
  • Refractive errors like myopia (nearsightedness), hyperopia (farsightedness) and astigmatism
  • Focusing issues like presbyopia, a common eye problem that develops around age 40
  • Eye problems like amblyopia, strabismus or binocular vision
  • Glaucoma
  • Issues with the retina and optic nerve

Eye Exams Prevent Vision Loss

Regular eye exams are especially crucial if you have a chronic condition like diabetes or hypertension which can lead to diabetic retinopathy or glaucoma. These diseases can develop slowly and without symptoms. By the time you notice changes in your vision, you may have permanent eye damage.

Eye Exams Detect Cataracts

Is your vision cloudy or blurry? At your exam, your eye doctor may discover that you have a developing cataract. Cataracts are one of the leading causes of vision loss, affecting more than 25 million Americans.

Common symptoms of cataracts include blurred vision, double vision, the appearance of glares and halos and faded colors. If you think you might have a cataract, click here to take a Cataract Symptoms Quiz. Your ophthalmologist can talk with you about cataract surgery, a short procedure that can reverse cataract-related vision loss.

Eye Exams Detect Glaucoma

Glaucoma is one of the leading causes of blindness in the U.S. More than 3 million Americans have glaucoma but only about half know it.

There are two main types of glaucoma, and the most common type has no initial symptoms — the pressure in the eye builds up gradually. Eventually, if glaucoma is not treated, the optic nerve can become damaged to the point that peripheral vision is lost. Without treatment, total blindness can occur.

The only way to accurately diagnose glaucoma is for an eye doctor to check your optic nerve during a comprehensive eye examination.

Call an Eye Doctor Near You

In the midst of holiday parties and family gatherings this season, call your ophthalmologist to get your eyes examined. One hour could save your vision and prevent eye disease.

8 Tips to Avoid GERD Symptoms this Holiday Season

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GERD is an ongoing condition in which acid from the stomach flows into the esophagus. While many people have occasional bouts of acid reflux and heartburn, individuals with GERD experience it several times a week or more.

Over time, GERD not only impacts quality of life, it can also be damaging to the body: when stomach acid continually washes into the esophagus, it can cause tissue damage that can lead to esophageal cancer. GERD can also cause ear, nose and throat (ENT) and respiratory problems such as coughing and chronic sore throat.

What Causes GERD

GERD can be caused by the improper functioning or weakening of a sphincter (valve) either at the top of the stomach or the bottom of the esophagus. When this happens, acid is released into the esophagus. Symptoms can include heartburn, belching, bad breath, nausea, difficulty swallowing and more.

Sometimes people can develop GERD by practicing unhealthy nutrition or lifestyle habits — which also means, by changing these habits, they can reduce their risk of developing GERD. GERD occurs more commonly in people who:

  • Are overweight, which puts pressure on the abdomen and can cause a valve to leak
  • Smoke or are frequently exposed to secondhand smoke
  • Take medications such as antihistamines, some asthma drugs and antidepressants

8 Tips to Avoid GERD, Acid Reflux Symptoms

Many of the habits that lead to GERD happen during the winter holidays when food and sweet treats are abundant, making it easier to overeat. Here are some tips to help you avoid GERD symptoms over the holidays:

  1. Wear loose clothes and avoid belts or anything that is tight around your abdomen.
  2. Sit up straight when eating. If you hunch over, it may cause the esophageal valve to open, releasing burning acid into your food pipe.
  3. Mentally prepare yourself before you face the dinner table. Decide what and how much you will eat.
  4. Chew your food well, eat slowly and stop when you’re full.
  5. Before taking a second helping at a holiday feast, pause for a few minutes. This will give your digestive system a chance to process the food you have already consumed. You may even realize you are too full for seconds.
  6. Avoid foods known to cause reflux, such as those that are fatty or fried. Also, avoid eating foods you know are problematic for you personally. Don’t give yourself permission to eat them as a special treat since it is a holiday, or you may just regret it later.
  7. Take a walk after your meal and invite a family member to join you. You’ll be helping them avoid GERD, too.
  8. Avoid lying down for at least 2-3 hours after eating. Symptoms will worsen if you lie down or bend over.

If you believe you have GERD now, don’t pop just another antacid — schedule an appointment with a doctor. Your doctor can prescribe medications and other therapies that can help you feel better.

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Family History is Biggest Risk for Crohn’s and Colitis

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Talking about irritable bowel disease (IBD) isn’t easy, especially at a family gathering. There’s no better setting in which to have this conversation though, because IBD runs in families. If your family has a medical history of IBD, make it a point to discuss facts about the disease and explain the importance of treatment.

Here are some answers to questions your family members may ask:

What are Crohn’s disease and ulcerative colitis?

Crohn’s disease and ulcerative colitis are the two most common types of irritable bowel disease, a group of conditions that cause inflammation in the digestive tract. Crohn’s disease can form anywhere along the digestive tract, from the mouth to the anus. However, ulcerative colitis only affects the colon and the rectum.

How do my genes affect my risk of IBD?

Family history of inflammatory bowel disease is the most influential risk factor for developing IBD. About 12 percent of people with Crohn’s disease and about 9 percent of people with ulcerative colitis have a confirmed family history.

Can I calculate my own risk for IBD?

Your risk for IBD depends on which family member is affected. Having a first-degree relative (a mother, father, brother, sister or child) with IBD increases your risk more than having a second-degree relative (uncle, aunt, nephew, niece, grandparent, grandchild or half-sibling) with the disease. If your mother and your father have IBD, you have a one in three chance of being affected. Your risk for IBD is highest if you have three or more relatives who are affected.

Make an Appointment with a Gastroenterologist

Remind your family that anyone can develop IBD, even if they don’t have a family history of the disease. Both conditions can share symptoms of abdominal pain, fever, diarrhea, constipation, cramping, weight loss and urgency to move bowels. Encourage your family members to call a gastroenterologist if they have any of these ongoing symptoms or experience changes in bathroom habits. IBD can also increase the risk of colon cancer, so certain family members may need to get a colonoscopy at a younger age. 

By opening up a conversation about family history and IBD, you can contribute to making this season a happy and healthy one for your loved ones.

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Dangerous Toys That Can Harm Your Children’s Vision

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According to the eye health and safety organization, Prevent Blindness, American children incur an estimated 11,000 toy-related injuries each year. While a minor corneal abrasion may heal quickly, a retinal detachment or corneal ulcer from a toy injury can cause severe eye damage.

Here is a list of some of the types of toys that pose the greatest threat to your child’s vision and how you can keep your child safe when using them:

Sporting Equipment

Problem:

Baseball bats, tennis racquets and lacrosse sticks can cause blunt or penetrating injuries.

Solution:

If you buy sports gear or equipment for your child, ensure that he or she is using proper eye protection and head protection. Always supervise your child outside during practice and play time, and do not allow sporting equipment indoors.

Toy Weapons

Problem:

Light sabers, wands and swords can have sharp edges and cause eye trauma. Dart guns, paintball guns, BB guns and airsoft rifles launch objects that can cause lacerations, increased eye pressure, cataracts and vision loss.

Solution:

Projectile toys are never safe, so avoid purchasing toy guns for children. If you buy any toy that could be used as a weapon, accompany the gift with proper eye protection and require that your child wear the safety glasses when using the toy.

Laser Pointers

Problem:

Laser pointers seem harmless, but eye specialists warn against allowing children to use them. Staring at a laser beam directly or through a mirror can injure the retina and permanently limit central vision.

Solution:

A flashlight is a safer alternative to a laser pointer and poses less risk to the eyes. Remind kids never to shine any type of light into the eyes.

December is Safe Toys and Gifts Month, so commit to purchasing safe, age-appropriate toys for your children this holiday season. If you have a question about the safety of a specific toy, call your ophthalmologist. It is also wise to schedule comprehensive eye exams for the whole family before the year ends. An eye exam with dilation is crucial for optimum eye health because it can detect refraction errors, focusing problems and degenerative eye diseases like cataracts and glaucoma. Call your eye doctor today to make an appointment.