Medical App & Medical Advice with Hello Doctor

Could there be something more important than diet and exercise?

Think about it: you’ve had a bad day (or a bad year, more like!). What would you prefer to do, eat a salad or meet up with your BFF and have a heart to heart? Turns out that having strong social ties can have as much of an impact on your health as exercising regularly and eating a healthy diet. In fact, one study found that the effect of social ties on life span is twice as strong as that of exercising and equivalent to that of quitting smoking. Of course, that’s not to say you should ditch your exercise to catch up with your bestie, but does serve as an important reminder of the strength of your social relationships has on your overall health.

How friendships help your health

Because we’re all different, we all have different reasons for benefiting from a close circle of friends. However, there is one thing that is common amongst everyone: the positive effect that friendship has on stress.

While it’s true that a little stress can be good (when a deadline is fast approaching for example), ongoing stress is not. Chronic, or ongoing stress has been closely linked to:

  • Anxiety, depression and memory and concentration problems
  • Digestive problems
  • Heart disease, stroke and diabetes
  • Sleep problems
  • Weight gain

Feeling lonely and isolated turns on your stress response, and keeps it on for long periods of time. But when you throw a good friend into the mix, that stress response is toned down. That’s because friends help you get through the bad stuff, they increase your sense of belonging and purpose plus boost your self-confidence and self-worth. Put all these benefits together, and BOOM, a healthier you.

The positives of peer pressure

Peer pressure gets a bad rap but it has a lot of positives too. We often take cues from our friends about what to eat and whether to exercise. A positive story about a new exercise class or hike, for example, might encourage you to want to try it out too. Close social relationships provide real meaning to our lives, and in this way, encourage us to take better care of ourselves.

Friendships to cultivate and those to avoid

In the age of being connected 24/7 it can be easy to slip into the “comfort” of having hundreds of Facebook “friends”. But how many of these are true friends? One study found that out of 150 “friends” on Facebook, only around 4 of these were dependable. Sound familiar? Online friends can’t give you a hug, and a “LOL, smiley face” sometimes just doesn’t cut it when you’re sharing good news!

True friendships take time to form and more time to deepen, but when it comes to building meaningful relationships, this time means nothing. When a relationship starts taking up more time and energy than you have to give, perhaps it’s time to review!

Tips on how to expand your social network (with real friends!)

  • Focus on the way friendships feel, not how good they might look on paper.
  • Be yourself. When you take part in activities that you enjoy, you have a good chance of meeting people with similar interests.
  • Smile more! People who smile are perceived as more attractive, kinder, and happier, and therefore more approachable.
  • Be open to forming new relationships outside of your usual “comfort zone”.
  • Schedule ‘em in. It sounds silly, but life gets busy! Scheduling in meetings with friends makes it almost guaranteed you’ll get to see them instead of just talking about it!
  • Try to see the world from someone else’s perspective!

Research suggests we value experiences over material items, and what better experience is there than spending time with a group of best friends? The truth is you don’t need to be everyone’s friend. A toxic friendship is exactly as its name implies and won’t be doing you or your health any favours! Choose to be friends with people who build you up, not tear you down. Choose friends who inspire you and welcome you, not alienate and insult you. Remember, you can’t choose your family, you CAN choose your friends!

References

What is heart rate variability, and how do you improve it?

Heart rate variability refers to differences in time between each heartbeat. For example, if your heart rate is 60 beats per minute, it’s not necessarily beating once every second. Within that minute there may be 0.9 seconds between two beats, and 1.15 seconds between two others. The greater this variability is, the more “prepared” your body is to perform at an optimal level.

Heart rate vs. heart rate variability?

Heart rate (HR)

Heart rate is measured in beats per minute and refers to the average number of the beats in a given time period.

For example, a 60 beats per minute HR could mean 1 beat per second or it could mean an average of 1 beat every 0.5s, 1.5s, 0.5s, 1.5s, etc.

Generally, a low HR is measured during rest, while a high HR is associated with movement, exercise and sometimes stress.

Heart rate variability (HRV), on the other hand, measures the specific changes in time between consecutive heartbeats.

The time between beats is measured in milliseconds (ms) and is called an “R-R interval” or “inter-beat interval (IBI).

Why should you check heart rate variability?

Checking your heart rate variability is a great way to identify how well your autonomic nervous system is functioning.

When you’re in a fight-or-flight mode, or feeling very stressed, the variation between heartbeats is usually low. But if you’re in a more relaxed state, the variation between beats is higher.

The healthier the autonomic nervous system, the faster you’re able to switch mechanisms, showing more resilience and flexibility, especially to stress. A higher HRV is associated with improved cardiovascular fitness and resilience to stress, whereas a low HRV has been linked to anxiety, heart disease and an increased risk of early death.

Your HRV may also help give an idea of your lifestyle habits. Your HRV changes as you incorporate exercise, mindfulness, meditation and sleep into your life. This is a great way to not only track how your nervous system reacts to the environment, but also to your emotions, thoughts, and feelings.

How to improve heart rate variability

Stay hydrated: The more hydrated you are, the easier it is for your blood to circulate and carry oxygen and nutrients to your body.

Avoid alcohol: One night of drinking may negatively affect your HRV for up to five days.

Eat clean:  Poor nutrition has a negative effect on HRV

Quality sleep: The quality and consistency of your sleep is important. Going to bed and waking up at similar times every day is beneficial.

Auto-regulation: Adopting a consistent schedule for your body especially with sleep and eating is helpful. Your body operates more efficiently when it knows what’s coming.

References:

Can WiFi and Bluetooth make me sick?

We can’t deny the great convenience of being able to access the internet anywhere and anytime. We’re now easily able to log in from home, school, work, shopping centres and even public transport.

Despite this convenience, almost all of these environments that we are exposed to on a daily basis filled with Electromagnetic radiation (EMR).

What is the impact of this exposure on our health?

Radiofrequency

Wireless networks used by cell phones, computers, Bluetooth speakers, and other WiFi-powered devices stream invisible radio waves through the air. This is a form of radiofrequency radiation.

Radiation is the energy that comes from a source and travels through space. For instance, an electric heater functions by heating metal wires, which then radiate that energy as heat.

Radiofrequency radiation is a type of electromagnetic radiation, a combination of electric and magnetic fields that move through space together as waves. Electromagnetic radiation falls into two categories:

  1. Non-ionizing radiation: Usually known to be harmless to humans through Cell phones, Bluetooth, light bulbs, computers, Wi-Fi routers, FM radio, GPS, and TV.
  2. Ionizing radiation: High energy radiation with the potential for direct cellular and DNA damage, through X-ray machines, radioactive material, nuclear fission, nuclear fusion, and particle accelerators

How does it work?

Radio frequencies aren’t visible to the human eye and are measured in units called hertz. This represents the number of cycles per second a radio wave is transmitted.

One hertz equals one cycle per second. Radio waves range from thousands (kilohertz) to millions (megahertz) to billions (gigahertz) of cycles per second.

How can radiofrequency radiation affect your health?

The radio frequency signals from cell phones, Bluetooth and Wi-Fi, are considered nonionizing forms of radiation. Thus, they don’t carry enough energy to directly break or alter your DNA, one of the risk factors for cancer. Thus far, there are no studies or evidence of the dangers of radiofrequency radiation. The WHO is still evaluating and continually updating data on how radiofrequency might affect our health.

That said, it is advisable to practise caution when regularly exposed to radiofrequency radiation devices, for their effect may not be as drastically, or clearly noticed as extreme radiation (such as

Reduce the dangers

  • Keep your cell phone at a distance, especially away from your head and body
  • When you do use your phone, try texting or video-calling, use the speakerphone on your device or a wired or Bluetooth headset rather than holding the phone to your ear
  • Carry your phone in a bag instead of putting it in your pocket.
  • Avoid resting your tablet on your body for a long period of time.
  • When you go to bed store your phone away from where you sleep, switch it to aeroplane mode, or turn it off entirely.

Protect your home

  • Unplug appliances when not in use to avoid wasting energy and to reduce the levels of EMFs emitted in your home.
  • If you spend a lot of time in your room, be sure to clear it of as many EMFs as possible. Technologies can affect your sleep as well as your DNA.
  • Avoid halogen and fluorescent lighting.
  • If you do use Wi-Fi, unplug it when it’s not in use and be sure to keep the router away from areas where you or family members spend a lot of time. Avoid unnecessary wireless technologies around your baby, many generations have survived without these, you can too!

Eat a healing diet

Protect your body from the possible effects of EMFs by eating nutrient-rich foods. High Oxygen Radical Absorbance Capacity (ORAC) foods can help to support your body in preventing EMF-related DNA damage

Add these beneficial options into your diet:

  • Cruciferous vegetables, broccoli, rosemary, asparagus, blueberries, pomegranate seeds, walnuts, pecans, prunes, cinnamon, dates, and cilantro.
  • Vitamin D3, spirulina, B-complex vitamins, melatonin, holy basil, omega-3 fatty acids, selenium and zinc.

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Anxious about news headlines? Here’s what to do.

You want to stay informed, but every day the news highlights tragedy and disaster, causing you anxiety and stress. You’re not alone. Coined ‘headline stress disorder’ by therapists, sufferers report symptoms of intense worry and helplessness.

Although there isn’t much you can do about the news, here’s how you can deal with the negative emotions, according to experts.

Take a break from the news

At least for a while, especially if it prevents you from being productive on a daily basis. Yes, you have an obligation to be informed about what’s happening in the world, but how you consume information helps. For example, instead of watching news online which usually has no filter, read about it from news sources who only report the facts. It’s up to you to create your own boundaries.

Find ways to release stress

Being constantly bombarded by negativity can wreak havoc on your emotions and lead to stress. Take your mind off negative scenarios with stress-releasing activities like exercise, listening to music, and meditation. These all help to regulate your emotions and boost your mood.

Broaden your news sources

Vary your reading diet and actively seek out positive news on sites like www.sagoodnews.co.za.

Focus on what you can solve

Negative news such as acts of violence and natural disasters can make you feel powerless. However, every single one of us can do something to make the world better. Start in your community, family, or even yourself and focus on what is within your power to do or change. Research shows that getting involved by volunteering can boost wellbeing and give you a sense of purpose.

Tricky conversations

When bad things happen in the world, others will share your concern. So, whether you’re in class, meeting a friend or at work, chances are that it will crop up in conversation. So, how do you deal? One way is to simply say that you’re finding the subject hard to talk about. Another option is to try something more practical and talk about ways you and others can help. For example, if you’re worried about poverty, talk about ways you can help.

Seek help

If you’re feeling super stressed, seek support and assistance from an expert. Do not try to do
it alone. Talk to your doctor for advice.

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Winterise your workout!

The winter season – rain, wind and icy temperatures – doesn’t exactly give you that urge to stick with your summer workout schedule; we know the feeling. But unless you want your 6-pack to turn into a keg, you need to keep up with your training programme. Here are our tips to help you push through.

Go straight to the gym after work

The majority of us have said to ourselves, “I’ll go home for 30 minutes and then head off to gym.” – how often has that worked? Once you shut your front door on the dark and gloomy sky, watching TV with a cup of hot chocolate seems like a much better idea. Let’s help you change that attitude. Now.

Pack your gym bag the night before and leave it at the front door. In the morning, drop it in the boot of your car. Now, you have no reason to stop at home. Think about your workout as you’re driving to the gym, to keep your mind on track.

Draw up a weekly workout plan

You’ve seen those guys wandering aimlessly around the gym – wasting time. It’s best to have your workout planned before you get there. This way you’ll actually get through your training much quicker.

A solid 30min-45min workout is much better for you than walking around doing one exercise every 10 minutes.

Ask a friend to train with you

We know that the winter weather really tests your ability to stay motivated, but it’s essential for your progress. If you find it’s lacking, give a friend a call and ask them to join you at the gym; they will be your personal motivator.

Also, it’s a good idea to have a friend to train with you because they can be your “spotter”, to help you push out “just…two…more…reps!”.

Book a session with a personal trainer

Your friend may decide, at the last minute, that he would prefer to stay at home and watch TV. Make an appointment with a personal trainer; they get paid to be at the gym. They’re also expert motivators and can help you with form and technique.

IMPORTANT: Exercise is your sure-fire de-stressor. It releases endorphins – the feel-good hormone – and will give you the physical and mental energy to push you to the gym.

The results: Your body will thank you by keeping you looking and feeling great! Remember, working out keeps you healthy and when it comes to your wellbeing, there is no offseason.

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Running for beginners

Running can take a toll on your body, especially when you’re just getting started. Here are a few ways to help you manage the demands of running, while minimising the chances of getting injured.

The none to run plan

The none to run plan is a structured program to help you get fit, even if you’ve never run before. The plan focuses on building mileage slowly to make lasting changes. This is a system that will moderately push you toward higher levels of activity and better nutritional habits. You’ll go from running continuously for less than five minutes and eventually, up to 30 minutes.

The aim is to build strength over a few weeks starting with:

  • Walking briskly for five minutes.
  • Then alternating between 30 seconds of slow running and two minutes of walking for a total of 20 minutes. This will result in a total of 25 minutes.

After 12 weeks, you’ll be able to walk briskly for five minutes, then run slowly for 25 minutes, bringing you up to a total of 30 minutes.

How to get started

Running involves the nervous, muscular, skeletal and cardiovascular systems. When you move, the brain sends messages via nerves to the muscles, to tell them to respond in a certain way. To perfect a movement, you’d need to do some brain-training too!

Get ready to run…

  1. Hold your head up with your eyes looking straight ahead, not down.
  2. Get some advice about which running shoes are best for your specific feet.
  3. When you’re running, make sure to land lightly instead of slapping your feet on the ground as this can increase risk of injury.
  4. Make sure your knees are slightly bent as you make contact with the ground.
  5. Your hamstrings (back of your thighs) and gluteus maximus (biggest muscle of the backside) play a crucial role in the running movement and it’s key that you strengthen them. Often, the quad muscles (front of your thigh) are much stronger than the hamstrings.
  6. Keep your back straight but relaxed. Tired runners often lean forward.
  7. Relax your neck and shoulders, .
  8. Try and keep your hands relaxed with the palm facing inwards.

Chant a mantra to help you reinforce your focus and belief in your own ability. Adopt a “Yes I can” attitude.

“Couch to 5k”

The Couch to 5K running plan has helped thousands to run their first 5K. The plan consists of 30 minutes per day, three days per week, over nine weeks and you’re 5K ready. Would you be able to keep up?

Well for many people, Couch to 5K may be too difficult and here’s why:

  • Beginner runners generally don’t have the lower body strength needed to prepare them for the demands of running.
  • Beginner runners need time to adapt to running.
  • New runners often develop injuries like shin splints, Achilles tendinitis, Iliotibial band syndrome and plantar fasciitis.
  • When running for a distance, beginner runners often feel pressure to cover a certain distance in a certain time. This creates bad running habits that can lead to burnout, injury and less enjoyment.

Find a suitable plan for yourself and your lifestyle, the more active you become, the better for your health Alternatively, talk to a professional runner or trainer to make sure you’re choosing the most appropriate plan.

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How to stay productive (even when working from home)

Just like any activity, concentration takes practice. If you want to be good at something, practice makes perfect!

It’s time to banish old habits and adopt new ones to stand a better chance of achieving your goals.

Here are a few science-backed tips and tricks to help you hone your concentration skills to learn and perform better.

1. Set goals

This should be a daily routine. Organise your day and divide it into goals, each with a clear timeline, purpose and intention. Keep a to-do list to ensure you stay focused and increase your productivity. Set reasonable daily targets. Write them down or use an app on your smartphone.

2. Prioritise

Take a moment and identify your most important task, then get it off your plate first thing. Not everything on your list is urgent.

3. Set deadlines and stick to them

Having a set deadline can be a great way to control procrastination, but research suggests that self-imposed deadlines don’t work very well for procrastinators. What’s more effective are hard deadlines that are evenly spaced out. Speak to your lecturer or tutor to help you with this.

4. Keep tasks manageable

To improve productivity, break big projects down into manageable chunks to allow you to focus on one area or one subject at a time. This way you’ll stay motivated and avoid distractions.

5. Train your brain

To fully activate the full power of your mind, you need to train your brain. Set aside a couple of hours every day where you can completely focus on one task without interruption. When you do this, you fully engage your brainpower making progress on critical tasks more likely.

6. Sort your time

Set aside some ‘focus time’ to minimise interruptions. Tell your friends that you won’t be available for anything during this time. Compartmentalising your time allows your brain to isolate a task, so you can completely focus on that one thing without constantly breaking your concentration for something else. Identify when and where you are able to focus best and then invest your time there.

7. Put away your cell phone

Simply by putting your phone away for periods of time, or at least turning off notifications, you’ll gain hours of improved productivity and focus.

8. Monotask

Multitasking isn’t for everyone, so why not giving monotasking a try. Look at your calendar at the beginning of each week and assign yourself a single, specific focus each day.

9. Be mindful

Practising mindfulness meditation has been shown to increase the ability of the brain to focus on a task while at the same time, enhancing learning and memory.

10. Know your body clock

We all have natural rhythms that influence our ability to focus and produce. The key is to match your highest priority work with your most productive hours of the day. Pay attention to your body clock. Most people tend to be most alert in the morning, with concentration dipping in the afternoon. Find out what works for you and stick to it.

References:

10 bad habits that can damage your teeth

Certain habits and lifestyle choices wreak havoc on your teeth. Here’s how you can put these habits to rest.

1. Fizzy and sports drinks

Fizzy drinks are packed with sugar that leaves a coat of acid on the enamel of your teeth.
What to do instead: Stay hydrated with fresh water; add fresh or frozen fruit for a bit of flavour.

2. Eating sticky and sugary treats

Sugary, chewy and gummy sweets stick around and between your teeth. These attract bacteria which contributes to tooth decay.
What to do instead: Try crunchy fruit and veggies, like apples or carrots. While you chew, your mouth produces more saliva, which helps to rinse away sticky residue.

3. Using your teeth as a tool

This may be a convenient way to crack open certain things but using your teeth as a tool can cause them to chip or crack.
What to do instead: Use your hands, a bottle opener or scissors instead.

4. Smoking, vaping or chewing tobacco

Cigarettes and tobacco products can stain your teeth, cause gum and periodontal disease, tooth decay and tooth loss
What to do instead: Talk to your doctor about finding ways to help you quit.

5. Chewing on ice, pens and pencils

Mindlessly nibbling at a pen when you’re concentrating or chomping on ice after your cold drink can crack or chip your teeth, irritate the soft tissue inside teeth and cause regular toothaches.
What to do instead: Chew sugar-free chewing gum instead.

6. Grinding teeth

Stress and sleeping habits can cause teeth grinding, which wear teeth down over time.
What to do instead: Wear a mouth guard at night to protect your teeth and reduce mouth pain.

7. Brushing too hard

Firm bristles and brushing aggressively can damage teeth and irritate gums.
What to do instead: Choose a brush with soft bristles and replace it every 3 months. This lowers the risk fo creating an environment for nasty bacteria to grow on your brush bristles.

8. Playing sports without a mouthguard

A hit to the mouth can cause chipped or loose teeth when you play contact sport without a mouthguard.
What to do instead: Get a mouth guard at your local pharmacy or talk to your dentist about a custom-made one.

9. Nail-Biting

Regularly biting your nails can cause your teeth to move out of place, potentially cause teeth to break or tooth enamel to splinter.
What to do instead: Carry a nail clipper for convenience.

10. Eating too much fruit

Some diets promote eating large amounts of fruit, but it might be doing damage to your pearly whites. Acid causes tooth enamel to wear down and exposes your teeth and gums to sensitivity.
What to do instead: Eat fruit in moderation and learn which fruits contain more sugar and acid. Also, be sure to visit the dentist twice a year.

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How dehydration affects your brain.    

Water makes up over two-thirds of the human body. It plays an important role in lubricating the joints and eyes, as well as aiding digestion, flushing out toxins and waste and keeping skin healthy. There’s something else it does: it keeps you happy.

When your hydration levels dip, so does your mood. That’s because when the normal water content of the body is reduced, it upsets the balance of minerals, like salts and sugars, in the body, which affects the way it functions.

Dehydration happens when you use or lose more fluid than you take in, and your body doesn’t have enough water to carry out its normal functions. Without replacing lost fluids, dehydration can occur.

How does this affect your brain?

Extreme dehydration, which happens after days of reduced fluid intake, causes significantly reduced cognitive function, delirium unconsciousness, coma, and may ultimately lead to death.

Symptoms of dehydration

The signs and symptoms of dehydration differ between individuals and range from minor to severe.

Mild to moderate dehydration may include the following:

  • Feeling tired or sleepy
  • Decreased urine production
  • Headache
  • Dizziness

Symptoms of severe dehydration include:

  • Blood pressure drops when you try to stand up after lying down
  • Racing heart rate
  • Fever
  • Poor skin elasticity (skin slowly sinks back to its normal position when pinched)
  • Lethargy and confusion
  • Seizure
  • Shock

Prevent getting dehydrated: drink according to thirst

Severe dehydration is uncommon and usually occurs only in athletes participating in extreme events (e.g. desert marathon runs) or in other unusual circumstances.

There is no one-size-fits-all “right” amount of water to drink each day. The exact amount you need is extremely variable and depends on a person’s body size, physical activity levels, climate and what types of food they are eating. The best way to get in the right amount of fluid each day is to “drink to thirst”. Your kidneys work to perfectly balance and regulate your water requirements so that you take in and retain only as much fluid as you need. What’s more, fluid intake can also come from food – in fact, around as much as 25% of your water intake comes from what you eat, not what you drink.

Exceptions to the rule

While most people can trust their “thirst mechanism”, there are some groups who should be more conscious of how much fluid they drink:

  • Certain medications (e.g. for heart disease, ulcers or depression) can alter the thirst mechanism
  • Certain chronic diseases, such as diabetes, can alter the thirst mechanism
  • When you’re sick with a fever or experience diarrhoea and vomiting
  • Women who are pregnant and breastfeeding
  • Being in very hot, humid weather

 References:

The power of pets to boost your health

Owning a pet can do more than just make you happy, they increase the likelihood of you exercising, engaging in outdoor activities and socialising. In addition, being a pet owner can help manage loneliness and depression by giving you companionship, as well as having something to talk about with fellow pet owners.

How do pets affect your health?

According to the American Heart Association, pet ownership is an important form of social support that can benefit patients with heart disease or stroke. For example:

  • Dog owners are 31% less likely to die from a heart attack or stroke than non-dog owners.
  • People with cardiovascular problems who had a dog living at home had a 65% reduced risk of death.
  • Dog owners who walk their dogs regularly face a 33% lower risk of diabetes than those who don’t own a dog.
  • Dog parents are more likely to reach their fitness goals than those without canine companions.
  • They can catch cancer early: several pet owners have reported that their dog saved their lives after they noticed they were constantly touching at, sniffing or even licking a tumour hidden underneath the skin.
  • Research at the University of California at Davis concluded that Alzheimer’s patients suffer less stress and have fewer anxious outbursts if there’s a dog or cat in the home.

Regular walking or playing with pets can decrease blood pressure, cholesterol levels, triglyceride levels and feelings of loneliness.

It was found that having a pet in the home could improve immunity and decrease a child’s likelihood of developing allergies (related to their home) by 33%. It’s believed that the dander in pet hair might serve as a natural form of immunotherapy for babies and children

Keep your pet healthy

Pets can sometimes carry harmful germs that can make you sick even when they appear healthy. Whether you have a dog, cat, horse, or any other pet, be sure to look for a veterinarian for your furry one.

By keeping your pet healthy, you’re also keeping yourself and your family healthy. Regular veterinary visits are essential to good pet health. Provide your pet with a good diet, fresh water, clean bedding, and regular exercise. Keep up with your pet’s vaccines, deworming, and flea and tick control. Some pets can carry ticks that can spread serious diseases to people.

Contact your veterinarian if you have any questions about your pet’s health or if you think your pet may be sick.

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Try these habits in 2020, to keep your eye-sight 20/20

You’ve noticed a decline in your vision lately. You’ve even been struggling to read road signs and restaurant menus. What’s going on with your peepers? Well, for most people, a gradual decline in vision is a normal sign of aging. Fortunately, there are various ways you can slow down any loss in eyesight.

For optimal eyesight avoid the following:

Staring at screens

This isn’t just limited to working on your computer or laptop, but if you binge-watch TV shows or read books on an electronic device, you’re decreasing the blink rate of your eyes which, over time, causes them dry out and become fatigued.

This is because when you blink, your eyelids spread tears over the eye which helps keep them moisturised.

Tip: Follow the 20-20-20 rule. Every 20 minutes, look away from your screen at something 20m away for 20 seconds to give your eyes a healthy break.

Wearing the wrong sunglasses

Most sunglasses may not have UVA/UVB block-out necessary to reduce eye damage caused by the sun. If you’re thinking of buying a new pair of sunnies, look for ones that protect your eyes from both UVA and UVB rays.

Overusing your contacts (and not cleaning the contacts case!)

Contact lenses are developed to be worn for a certain period of time. Stretching out that time can be both harmful and increase the chance of an infection.

Replace your lens case every three months or when your bottle of solution runs out. If you store your case in your bathroom, there is likely to be bacteria floating around. That’s why it is important to rinse your case properly and don’t just change the solution.

Not eating enough nutrients and vitamins for eye health

Vitamins and nutrients that can improve and maintain vision health include vitamins A, C, D, E, zinc, and omega-3 fatty acids. They can be found in a variety of foods such as fish, nuts, colourful vegetables and oranges. These types of “real food” have health benefits for the whole body too.

Sleeping with makeup on or using expired make-up

Eye makeup like mascara is in close proximity to your cornea, the front part of the eye. Sleeping with mascara on can scratch the cornea, while using old and expired make up increases your risk of eye infection. .

Skipping your eye exams

Many eye ageing conditions like cataracts or dry eyes start off slowly without any obvious symptoms. The only way these conditions can be detected is with a regular eye exam. Picking them up and treating them early can help prevent permanent vision loss.

Keep your vision optimal

Look for warning signs of changes in your vision.

If you start noticing changes in your vision, see your eye doctor immediately. Signs include double vision, tunnel vision, hazy vision and difficulty seeing in low light conditions.
Other signs of potentially serious eye problems that need immediate attention include:

  • Red eyes
  • Frequent flashes of light
  • Floaters
  • Eye pain and swelling

Healthy habits for your eyes

Wear sunglasses

The right pair of shades will help protect your eyes from the sun’s ultraviolet (UV) rays. Too much UV exposure boosts your chances of cataracts and macular degeneration.

Choose a pair that blocks 99% to 100% of both UVA and UVB rays. Polarised lenses reduce glare while you drive. While some contact lenses offer UV protection, it’s still a good idea to wear sunglasses for an extra layer of protection.

Use safety eyewear

If you use hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles. Helmets with protective face masks or sports goggles with polycarbonate lenses will shield your eyes during and risky activities.

Quit smoking

Smoking increases the chances of cataracts developing, damages your optic nerve and contributes to macular degeneration.

Visit your eye doctor regularly

Getting a regular eye exam can help protect your sight. Eye exams can also find diseases like glaucoma that have no symptoms. It’s important to spot them early on, when they’re easier to treat.

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The dark side of coffee

There’s nothing like a steaming cup of coffee to rev up your day – and for good reason. The beloved beverage is packed with a stimulant called caffeine which helps with mental alertness.

Besides this, coffee has also been given a health stamp approval which gives you even more reasons to reach for your morning cuppa.

Coffee is packed with health-boosting antioxidants and contains several important nutrients like magnesium, potassium, manganese and riboflavin. You’ll also be happy to know that your favourite cup of joe could also help you shed fat by giving your metabolism a boost. In fact, it could help burn fat up to 10% in obese individuals and 29% in leaner people.

Unfortunately, coffee could also make you pack on the kilos if you aren’t careful. Let’s look at why you should be sipping carefully.

Coffee and your waistline

For most healthy adults, four to five cups of coffee per day (about 400mg) is the maximum healthy limit that shouldn’t cause any negative effects. And in some people, this may be lower if you have a sensitivity to caffeine.

If you drink coffee regularly, while staying in the healthy limit then you could lose some weight. Studies have shown that drinking coffee regularly can lower inflammation and free-radical oxidative stress, both of which contribute to obesity. Coffee also stimulates fat burning, which aids in weight loss.

When it goes wrong

It all depends on what you’re adding to your coffee. Coffee itself doesn’t really have much impact on your waist, but if you’re adding litres of milk and several spoons of sugar to each cup, the story changes somewhat. Sugar and carbohydrates from the milk can cause a spike in your blood sugar levels.. When your blood sugar levels rise, your insulin levels also spike.

As insulin is a storage hormone, it’s an expert at storing excess fat and especially around your middle. The more coffee with added sugar and milk you drink, the higher your blood sugar levels will be, along with your insulin.

When this happens, your cells become insulin resistant and aren’t able to absorb as much sugar from your blood after meals. If this continues, over time, you’ll also pack on more body fat as your body will have more sugar than it needs.

So, what now?

To date, the studies around coffee show that the benefits of the brew outweigh its risks, so there’s no need to ditch it completely. If you have a sensitivity to caffeine, then you should know what your upper daily limits are already!

If you enjoy your coffee on the sweet side, make the change to something like xylitol which won’t have the same impact on your blood glucose. Alternatively, gradually reduce the amount of milk and sugar you add to each cup to limit the impact on your waist!

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