"Eye Mistakes You Might Be Making"

 

ARE YOU OVERLOOKING YOUR EYES? They're easy to take for granted, but your vision is too important for that. It might be time to take a closer look at your eye-care routines to see if you’re doing more harm than good.

YOU DON'T GET ANNUAL EYE EXAMS: It’s a good idea to see your eye doctor each year to make sure all is well, especially once you’re over 40. They’ll check how well you can see, and they might put drops in your eyes to dilate, or widen, your pupils to help them to check for serious issues like glaucoma, diabetic eye disease, or macular degeneration.

How often you’ll get the drops depends on things like your:

• Age
• Overall health
• Family medical history

YOU IGNORE IRRITATED EYES: Red, watery eyes that itch or burn can be a telltale sign of allergies. But you may have an infection if they also:

• Hurt
• Feel gritty
• Are sensitive to light
• Have a thick or mucus-like discharge
• Have blurry vision that is new and not getting better

It’s important to see your eye doctor right away if you notice any of those symptoms. An untreated infection can damage your eyes. You can spread it to people around you, too.

YOU DON'T GET EYE INJURIES CHECKED OUT: Even if it doesn’t seem like a big deal, see your eye doctor as soon as possible if anything happens to your eyes. It’s especially important if you:

• Have trouble seeing
• Feel pain or discomfort in or around your eye
• Can’t open your eye
• See blood in the white of your eye
• Can’t move one eye as well as the other
• Notice that one pupil is larger or shaped differently than the other

YOU FORGET TO WEAR SUNGLASSES: Your "shades" protect your eyes from the sun’s ultraviolet (UV) rays. Those rays can make you more likely to have cataracts at a younger age, macular degeneration, or a condition called pterygium (when tissue grows over the white part of your eye). Look for sunglasses that block out at least 99% of both UVA and UVB rays.

YOU RUB YOUR EYES: This can irritate them and damage blood vessels. It can also make whatever is troubling you worse. Your hands constantly pick up germs that don’t need to be anywhere near your peepers. Make sure your hands are clean if you need to touch your eyes.

YOU SPEND TOO MUCH TIME ON SCREENS: Getting up close and personal with your computer, tablet, or even your smartphone works your eye muscles. Long periods of screen time can make your eyes tired and cause headaches. The 20-20-20 rule is an easy way to keep that from happening: Look at something 20 feet away for 20 seconds every 20 minutes. And blink often to keep your eyes moist. At the office, anti-glare protection on your computer screen can help, too.

YOU SKIP CONTACT LENS CARE: To keep your eyes healthy, clean your contacts with the solution your doctor recommends -- never water or saliva -- and store them in a proper case. (Change out the case every 3 months.) It’s also really important to take them out before you go to bed. If you wear disposable ones, switch them out as your doctor recommends.

YOU SHOWER IN YOUR CONTACTS: A hot shower can feel great, but it’s not great for your contact lenses. They can mix with germs in the water, and that can lead to infection. To prevent any problems, take your lenses out before jumping in. Or if you have daily disposable lenses, make sure to throw them away afterward or at the end of the day.

YOU LEAVE MAKEUP ON: Leftover particles of mascara, eyeliner, or eye shadow can fall into your eyes and lead to infection. It’s important to take off eye makeup completely every night. If your eyes are red and start to hurt, see your doctor right away.

YOU DON'T WEAR SAFETY GLASSES: The right protection is key to prevent eye injuries when you’re working around the house or playing sports. Depending on what you’re doing, you might need:

• Safety glasses or goggles
• A safety shield
• Eye guards

Before you start a new activity, do a bit of homework to make sure you cover all the bases to keep your eyes safe.

YOU DON'T KNOW YOUR FAMILY HISTORY: It’s important for your doctor to know if any eye conditions run in your family. That way, they'll check you for them regularly and start treatment right away if a problem comes up. For example, researchers think two of the most common causes of blindness -- glaucoma and macular degeneration -- could be linked to your genes.

YOU DON'T WEAR YOUR GLASSES: Your vision changes over time. Staying on top of those changes is key to keep your eyes healthy. Make sure your prescription is up to date or get a little help with fine print if you need it. “Readers” may be hard to keep up with, but they can help your eyes work better as you age.

YOU SMOKE: This can be as bad for your eyes as it is for the rest of your body. It can make you more likely to:

• Get cataracts
• Damage your optic nerve
• Have macular degeneration

All of those can lead to vision loss.

SOURCES:

National Eye Institute: “Simple Tips for Healthy Eyes.”

Cleveland Clinic: “Itchy, Red Eyes? How To Tell If It’s Allergy or Infection. What To Consider Before You Self-Treat.”

Mayo Clinic: “Eye Injury: Tips To Protect Vision.”

National Eye Institute: “Keeping Your Eyes Healthy: Wear Sunglasses.”

American Optometric Association: “Top Eye Care Tips.”

Association of Optometrists: “Top Tips For Healthy Eyes.”

National Eye Institute: “Simple Tips For Healthy Eyes.”

American Academy of Ophthalmology: “Top 10 Tips To Save Your Vision.”

American Optometric Association: “Contact Lenses.”

CDC: “Healthy Contact Lens Wear.”

Center For Young Women’s Health: “Eye Health: Corrective Lenses, Glasses, and Contacts.”

University of Iowa Hospitals & Clinics: “Take Eye Makeup Off Before Bedtime.”

Cleveland Clinic: “Inherited Eye Disease.”

MEDICALLY REVIEWED BY: Nayana Ambardekar, MD, WebMD, on April 17, 2022

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"SCIENTIFIC SECRETS TO HEALTHY AGING"

 

The second half of your life can bring some of your most rewarding decades. You may be more confident than your younger self. You gain wisdom and patience. Sure, your hair sprouts more grays and your face sports more lines. But you can grow older with your body and mind as healthy as they can possibly be.

Here are science-backed secrets to do just that.

TAKE STOCK:

Staying on top of your health is much more than getting care when you don’t feel good. See your doctor for regular checkups. (And don’t forget about your dentist and eye doctor.) These visits can help find problems early or even before they start. The tests you need depend on things like your age, gender, family history and whether you smoke or exercise.

Your doctor may want to check for these things, among others:

• Cholesterol levels
• High blood pressure
• Cervical cancer
• Colon cancer
• Breast cancer
• Prostate cancer
• Osteoporosis

EAT WHOLE FOODS:

It’s more a way of eating than a formal diet. You load up on veggies, fruits, whole grains, nuts, and low-fat dairy. You eat less fatty meats, butter, sugar, salt, and packaged foods. Many studies have found that this diet can help you live longer and protects against heart disease, cancer, Parkinson’s, and Alzheimer’s disease. Researchers believe one way it works is by physically changing parts of your chromosomes linked to age-related diseases.

WALK:

Aim for 30 minutes every day. If that’s too much, break it up into shorter strolls. Regular exercise -- especially if you do it briskly enough to feel a little breathless -- delivers huge health benefits. It helps keep brain cells healthy by delivering more blood and oxygen. In fact, research suggests aerobic exercise may delay or improve symptoms of Alzheimer’s disease.

IT ALSO HELPS TO:

• Control your weight
• Boost your mood
• Keep bones and muscles strong
• Helps you sleep better
• Makes you less likely to get heart disease, type 2 diabetes, high blood pressure, and high cholesterol

STAY CONNECTED:

Loneliness is harmful to your health. If you feel lonely -- whether you live alone or with someone, have lots of friends or none -- you are more likely to get dementia or depression. Seniors who report feeling left out and isolated have more trouble with everyday tasks like bathing and climbing stairs. They also die earlier than less lonely folks do. Researchers found that lonely people have higher levels of stress hormones that cause inflammation, or swelling, linked to arthritis and diabetes. Another study found more antibodies to certain herpes viruses in lonely people, a sign of stress in their immune system. So stay connected or make new friends. Do volunteer work or simply help someone in need. Just connect.

ADD FIBER:

It’s an easy way to eat your way to better health with every meal and snack. Swap out your white bread for whole grain. Add kidney beans to your soup or apple slices to your salad. Fiber fills you up and for longer. It cuts your cholesterol levels and lowers your chance of heart disease, type 2 diabetes, and colon cancer. It also helps you avoid constipation, which is more common in older adults. After age 50, men should aim for 30 grams of fiber a day and women should get 21 grams a day.

CURB BAB HABITS:

Tobacco kills. It harms almost every organ in your body. Cigarettes, chewing tobacco, and other products with nicotine cause heart disease, cancer, lung and gum disease, and many other health problems. It’s never too late to quit. Your body begins to heal within 20 minutes of your last cigarette. Your chance of a heart attack goes down right away. In a year, your odds of heart disease drop by half. You’ll also live longer. Ask your doctor for help. Too much alcohol can harm your liver and cause some kinds of cancer. Men shouldn’t have more than two drinks a day; women should have no more than one. If you drink more than that, talk to your doctor about cutting back.

TRY TAI CHI:

This gentle Chinese exercise combines slow movements and deep breathing. It’s like meditating while you move. Tai chi may help older people avoid falls, a top cause of injury among seniors. It also can:

• Ease stress
• Improve balance
• Strengthen muscles
• Increase flexibility
• Lessen arthritis pain

SELECT SUPPLEMENTS:

It’s often better to get your nutrients from food, not a pill. And you usually don’t need special supplements aimed at seniors. After age 50, your body does need more of some vitamins and minerals from foods or supplements than before. They include:

• Calcium (to keep bones strong)
• Vitamin D (Most people get it from sunlight, but some seniors may not get out enough.)
• Vitamin B12 (Older people have trouble absorbing it from foods, so you may need fortified cereals or a supplement.)
• Vitamin B6 (It keeps your red blood cells strong to carry oxygen throughout your body.)

Tell your doctor about any supplements you take so you can avoid bad interactions with any medications or treatments.

STAY OPTIMISTIC:

Life tests us in many ways. Loved ones die, layoffs happen, and health problems can mount. But positive thinking can be a powerful ally. When you choose to be optimistic and grateful, your mind and body respond in kind. People with a rosier outlook live longer and have fewer heart attacks and depression than more negative people. One study found that thinking positively about getting older can extend lifespan by 7.5 years. And that’s after accounting for things such as gender, wealth, and overall health. A rosy outlook may help you exercise more and eat better. And that in turn helps you stay hopeful and happy because you feel better. You may hear that called a “virtuous circle.” If you see the glass half full, it could play an even bigger role in living better and longer than things such as low blood pressure and cholesterol, which have each been shown to increase life span by about 4 years. You can learn to be optimistic. It just takes time and practice. Things you can do include:

• Smile, even fake smile. It can help lower stress.
• Reframe. Spin your thoughts to the good things instead of dwelling on the bad.
• Keep a gratitude journal.
• Do good things for others.
• Surround yourself with people who boost your spirits.
• Accept things you can’t change.

STICK TO SLEEP:

Insomnia is common in older adults. It’s when you have a harder time falling and staying asleep. It helps to wake and sleep on schedule every day. That can help keep your body clock in sync so you get the sleep you need.

Also try and:

• Keep your bedroom dark. Turn off your TV, cell phone, and laptop.
• Avoid caffeine or alcohol in the evening.
• Don’t nap longer than 20 minutes during the day.
• Ask your doctor if any of your meds might be keeping you awake.

CHALLENGE YOUR MIND:

Things like crossword puzzles, Sudoku, chess, or reading are all good for your brain. Keep learning and trying new things to boost your brainpower. It may help lower your chances of Alzheimer’s disease.

WRITTEN BY: Teresa Dumain, WebMD

REVIEWED BY: Jennifer Robinson, MD on August 15, 2022

SOURCES:

Mayo Clinic: “Aging: What to Expect,” “Mediterranean Diet: A Heart-Healthy Eating Plan,” “Exercise: 7 Benefits Of Regular Physical Activity,” “Tai Chi: A Gentle Way to Fight Stress,” “Positive Thinking: Stop Negative Self-Talk to Reduce Stress.”

National Institute of Diabetes and Digestive and Kidney Diseases: “Health Tips For Older Adults,” “Walking: A Step in the Right Direction.”

American Academy of Family Physicians: “Healthy Habits at Age 60 And Beyond,” “Mediterranean Diet,” “Fiber: How to Increase the Amount in Your Diet,” “Sleep Changes in Older Adults.”

BMJ: “Mediterranean Diet and Telomere Length in Nurses’ Health Study: Population Based Cohort Study.”

Annals of Internal Medicine: “The Association Between Dietary Patterns at Midlife and Health in Aging: An Observational Study.”

Journal of American Geriatrics Society: “Adherence to Mediterranean Diet Reduces Incident Frailty Risk: Systematic Review and Meta‐Analysis,” “Can Exercise Improve Cognitive Symptoms of Alzheimer's Disease?” “Tai Chi for Risk of Falls. A Meta-Analysis.”

Arthritis Foundation: “Osteoarthritis Prevention: What You Can Do,” “Tai Chi for Arthritis.”

National Institute on Aging: “Osteoarthritis,” “Participating in Activities You Enjoy,” “Vitamins and Minerals,” “Dietary Supplements.”

Alzheimer’s Association: “Prevention and Risk of Alzheimer's and Dementia.”

National Cancer Institute: “Harms of Cigarette Smoking and Health Benefits of Quitting.”

Smokefree.gov: “Reasons to Quit,” “Benefits of Quitting.”

National Council on Aging: “Falls Prevention.”

British Journal of Clinical Pharmacology: “Critical Evaluation of Causality Assessment of Herb-Drug Interactions in Patients.”

Journal of Personality and Social Psychology: “Longevity Increased By Positive Self-Perceptions of Aging.”

National Sleep Foundation: “Healthy Sleep Tips.”

Neuropsychiatry: “Feelings of loneliness, but not social isolation, predict dementia onset: results from the Amsterdam Study of the Elderly (AMSTEL).”

JAMA Internal Medicine: “Loneliness in Older Persons: A Predictor of Functional Decline and Death.”

Annual Reviews: “The Neuroendocrinology of Social Isolation.”

Ohio State University: “Loneliness, Like Chronic Stress, Taxes the Immune System.”

American Dental Association: “Oral Health Topics: Smoking and Tobacco Cessation.”

Harvard Health Publishing: “The health benefits of tai chi.”

Johns Hopkins Medicine: “The Power of Positive Thinking.”

University of San Francisco: “Randomized Controlled Trial of a Positive Affect Intervention to Reduce Stress in People Newly Diagnosed with HIV; Protocol and Design for the IRISS Study.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"What You Can Do to Prevent Cancer and Why It Works?"

 

DITCH THE SMOKES: Every puff of tobacco is packed with 250 harmful chemicals. Nearly 70 of them cause cancer. And it's more than just lung cancer. Cigarettes are linked to 12 other kinds, including stomach, bladder, kidney, mouth, and throat. The sooner you stop, the better. Ask your doctor for advice on quit-smoking methods.

EAT MORE BROCCOLI: Fruits and veggies pack an anti-cancer punch because they're high in nutrients and fiber, and low in fat. Try broccoli, Brussels sprouts, cabbage, kale, watercress, or other cruciferous vegetables. They protect against DNA damage that can turn cells cancerous. Or eat colorful berries. Studies show they have cancer-fighting chemicals that ward off damage to cells.

TRIM A FEW POUNDS: Extra weight around your middle could add up to a greater chance of having cancer, especially of the breast, colon, uterus, pancreas, esophagus, and gallbladder. Researchers say one reason may be that fat cells release substances that encourage cancer cells to grow.

GO EASY ON ALCOHOL: Tip back too many martinis each day, and your odds of cancer go up. Alcohol is linked to cancers of the mouth, breast, liver, esophagus, and others. The more you drink, the higher your risk. If you drink, do it in moderation. Women should stick to one drink a day, men up to two.

CUT BACK ON HOT DOGS: Think twice before you throw some on the grill. Studies show that processed meats, like hot dogs, bacon, and sausage, have chemicals called nitrites and nitrates that may be linked to cancer. And research suggests too much red meat like steak and burgers could be a long-term risk for colorectal cancer. Choose safer alternatives for your backyard cookout, like chicken breast or fish.

GET OFF THE COUCH: Do you spend too much time lounging around? Cancer prevention is one more reason to get moving. Exercise fights obesity and lowers levels of hormones like estrogen and insulin, which have been linked to cancer. Aim for 30 minutes of aerobic exercise -- the kind that gets your heart pumping -- on most days of the week.

PUT ON SUNSCREEN: Baking in the sun might give you a healthy-looking glow, but under the surface, UV rays cause skin damage that could lead to cancer. Because you can burn in just 15 minutes, rub on sunscreen before you go outside. Pick a broad-spectrum product with an SPF of 30 or higher. Reapply whenever you sweat or swim. And when you're out in the sun, wear a wide-brimmed hat and wraparound sunglasses.

PRACTICE SAFER SEX: Sexually transmitted diseases (STDs) aren't your only worry during unprotected sex. Some of these infections also increase your odds of having cancer. About 70% of cervical cancers start with human papillomavirus (HPV) types 16 and 18. Some types of hepatitis can cause liver cancer. To stay safe, use a latex condom every time you have sex.

GET VACCINATED: When it comes to vaccines, think beyond your annual flu shot. Some can protect against cancer, too. Certain HPV vaccines prevent cancers of the cervix, vulva, vagina, and anus. The time to get vaccinated is between ages 9 and 26. The hepatitis B vaccine wards off the virus that causes liver cancer. It's part of the childhood vaccination schedule.

AVOID TOXIC CHEMICALS: Chemicals called carcinogens damage DNA in your cells and raise your chance of having cancer if you touch, eat, or breathe them in. Asbestos, radon, and benzene are a few that some people come into contact with at work or home. Chemicals in weedkillers, plastics, and some home products may also be risky. You can't avoid every chemical, but know which ones are in products you use and switch to safer options if you can.

KNOW YOUR FAMILY HISTORY: You inherited more than your mother's eyes or your father's grin. They may also have shared their chances for having diseases like cancer. Some genes that parents pass down to their kids have flaws. They don't repair damaged DNA the way they should, which lets cells turn into cancer. Learn about your family's medical history and ask your doctor if a genetic test is a good idea for you.

STAY UP TO DATE WITH SCREENINGS: Screening tests catch cancer early -- sometimes even before it starts. A colonoscopy often finds polyps in the colon and rectum before they turn into cancer. The Pap test locates pre-cancerous and cancerous cells in a woman's cervix. Mammograms and low-dose computed tomography (LDCT) look for early breast and lung cancers. Ask your doctor when to start getting these tests, and how often you need them.

TAKE MEDS IF YOU NEED THEM: Some drugs lower your odds of getting certain cancers. Tamoxifen (Nolvadex, Soltamox) and raloxifene (Evista) can reduce breast cancer risk but may have serious side effects. Aspirin may protect against colorectal and prostate cancers. Be wary, though, of supplements that promise to keep you cancer-free. Many haven't been proven, and some have side effects.

BE CAUTIOUS ABOUT HORMONE THERAPY: It can ease menopause symptoms like hot flashes and fatigue, and protect your bones. But hormone therapy may raise your chances of breast cancer and make cancer harder to detect. Ask your doctor about your risks before you try this treatment.

MEDICALLY REVIEWED BY: Carol DerSarkissian, MD, WebMD, on February 10, 2021

SOURCES:

Pharmaceutical Research: "Cancer is a preventable disease that requires major lifestyle changes."

National Cancer Institute: "Harms of Cigarette Smoking and Health Benefits of Quitting," "Alcohol and Cancer Risk," "Obesity and Cancer Risk," "HPV and Cancer," "Cancer Vaccines."

Johns Hopkins Medicine: "Former Smokers: What's Your Risk for Lung Cancer?"

The New England Journal of Medicine: "21st-Century Hazards of Smoking and Benefits of Cessation in the United States."

American Cancer Society: "Cruciferous Vegetables and Cancer Prevention," "Does body weight affect cancer risk?" "World Health Organization Says Processed Meat Causes Cancer," "Alcohol and Cancer," "Medicines to Reduce Breast Cancer Risk."

The American Institute for Cancer Research: "Berries Seem to Burst With Cancer Protection."

Harvard T.H. Chan School of Public Health: "WHO repport says eating processed meat is carcinogenic: Understanding the Findings."

Fred Hutchinson Cancer Center: "Trim Your Cancer Risk With Exercise."

Skin Cancer Foundation: "Sunscreen."

National Institute of Child Health and Human Development: "Can a sexually transmitted disease or sexually transmitted infection (STD/STI) lead to cancer?"

CDC: "Chemicals, Cancer, and You," "What Should I Know About Screening?" "Cancer Screening Tests."

National Health Service: "Everyday chemicals may contribute to cancer," "Can vitamin and mineral supplements prevent cancer?"

Cancer Research UK: "Family history and inherited cancer genes."

MD Anderson Cancer Center: "Can a daily aspirin lower your cancer risk?"

Mayo Clinic: "Hormone therapy: Is it right for you?"

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Checklist for Staying Healthy”

 

KEYS TO GOOD HEALTH: You hear lots of advice from many sources about what it takes to live well and keep your body in good working order. Sorting out what that means for you could seem like an overwhelming task. Let's break it down into a few simple, easy-to-remember ways for adults to stay on a healthy path.

BECOME A FLEXITARIAN: Numerous studies have shown that a plant-based diet is healthiest, but you can still get many of the benefits even if you don't go full-on vegetarian. Following a semi-vegetarian diet that includes fewer animal products but doesn't completely cut them out may help you keep your weight in check as well as lower your chances of high blood pressure, type 2 diabetes, and inflammatory bowel disease.

EXPAND YOUR PALATE'S PALETTE: Dietary guidelines recommend that half of what's on your plate at any meal be vegetables or fruits. But it's also important to mix things up. While all fruits and veggies are healthy, they don't all have the same nutrients. Give yourself the widest range of benefits by eating different-colored produce throughout the day.

LESS SUGAR, MORE WATER: It's a good idea to avoid added sugar in whatever you eat, yet soda, sports drinks, and energy drinks may be a bigger source than you realize. Some studies show that just a soft drink or two a day makes you 26% more likely to get type 2 diabetes. Sugary drinks have also been tied to heart attacks, gout, and obesity. Stay hydrated with water or, if you miss the fizz and taste, naturally flavored seltzer.

MOVE MORE, SIT LESS: That's the physical activity guidelines in a nutshell. While at least 150 minutes a week of moderate exercise is ideal, experts say that any movement is better than nothing. So, make it a point to stand up more often and stretch, park a bit farther from your destination for extra steps, and explore new pastimes that will help put you in motion.

GET ENOUGH REST: Sleep is often low on the list in our nonstop society, but it's a must for good health. Chronic sleep deprivation raises the odds for heart disease, diabetes, stroke, obesity, and many other sicknesses. Getting your ZZZs also helps keep you safe: Driving while sleepy is just as bad as driving drunk. If you don't usually wake up feeling refreshed, try slipping into bed 15 minutes earlier every week until you do.

TAME YOUR STRESS: Everyone has stress; it's how you react to it that matters. When you often explode in anger, get stomachaches because you're nervous, or have trouble sleeping because you're anxious, it's time to make a change. Find a way to blow off steam, whether that's through exercise, meditation, or laughing with good friends. Still feeling overwhelmed? Make an appointment with a counselor or other mental health professional.

WASH YOUR HANDS: It's one of the easiest and most effective ways to avoid catching whatever contagious bugs are going around. The key is to be thorough: After you lather up with soap, scrub your palms, the backs of your hands, between your fingers, and under your nails for at least 20 seconds. That's about how long it should take you to sing "Happy Birthday" twice.

LIMIT YOUR DRINKING: It's true that moderate amounts of alcohol have been tied to some health benefits, like a lower risk of heart disease, but there are also serious downsides to drinking, such as a higher risk of cancer and liver disease. So, you shouldn't start drinking for the sake of good health. When you do have alcohol, keep it to one drink per day if you're a woman or two if you're a man.

STEER CLEAR OF SMOKE: Smoking doesn't just hurt your lungs. It harms almost every organ in your body, making you a more likely target for cancer, heart disease, and other serious illnesses. Secondhand smoke is dangerous, too, and there's no amount that's "safe." If you live with a smoker, support them in quitting or at least ask them to take it outside.

MAP YOUR FAMILY TREE OF HEALTH: A history with a disease doesn't guarantee your fate, but your genes do offer a clue about the health issues you might face. You may need to be screened more often or earlier for conditions that run in the family, especially when close relatives developed them at unusually young ages, or several family members had them. Let your doctor know about any serious ailments your parents, siblings, and children have been diagnosed with.

CHECK IN WITH YOUR DOCTOR: While there's no one-size-fits-all time frame for seeing your primary care doctor (anywhere from annually to every 3 years might be OK), don't go AWOL. Regular visits can help you catch problems early when they're easier to treat and often cure. Stay on top of tests like cholesterol checks, mammograms, and prostate cancer screenings.

USE PRESCRIPTIONS CORRECTLY: Missing doses or taking your medication at the wrong time can have serious consequences. According to the CDC, so-called "non-adherence" leads to 125,000 deaths every year. If you aren't taking your prescribed medicine because of side effects or other issues, talk to your doctor. Having trouble remembering? Put notes on your calendar or set alarm reminders on your phone or watch.

STAY UP TO DATE ON VACCINES: Grownups need shots, too. You should get a flu shot every year, but you may also be due for a tetanus booster, a shingles vaccine, or a shot to protect against pneumonia. Ask your doctor what you might be missing and when you should get it.

TAKE BABY STEPS: It's tempting to overhaul your entire lifestyle at once. But tackling too many health goals at once often backfires because change can be hard. To better your odds of getting -- and staying -- healthier, make a series of small changes and work your way up to a bigger end game. For instance, if you'd like to eat a more nutritious diet, focus on breakfast. Once you get used to that, think about how to improve your lunch menu.

REVIEWED BY: Carol DerSarkissian, MD, WebMD, on August 02, 2021

SOURCES:

Frontiers in Nutrition: "Flexitarian Diets and Health: A Review of the Evidence-Based Literature."

Dietary Guidelines for Americans 2015-2020, 8th edition, US Department of Health and Human Services and US Department of Agriculture, December 2015.

Harvard T.H. Chan School of Public Health: "Added Sugar in the Diet," "Soft Drinks and Disease."

Physical Activity Guidelines for Americans, 2nd edition, US Department of Health and Human Services, 2018.

National Heart, Lung, and Blood Institute: "Sleep Deprivation and Deficiency."

American Psychological Association: "How stress affects your health."

CDC: "Wash Your Hands Often to Stay Healthy," "Fact Sheets - Alcohol Use and Your Health," "Smoking and Tobacco Use: Health Effects," "Health Effects of Secondhand Smoke," "Recommended Immunization Schedule for Adults Aged 19 Years or Older, United States, 2018."

Understanding Genetics: A New York, Mid-Atlantic Guide for Patients and Health Professionals, Genetic Alliance, 2009.

Johns Hopkins Medicine: "Screening Tests for Common Diseases."

FDA: "Why You Need to Take Your Medications as Prescribed or Instructed."

Mayo Clinic: "3 Ways to Make Healthy Habits Stick," "Ask for support to achieve your health goals."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Checkups and Tests, You Shouldn't Miss”

 

ROUTINE PHYSICAL EXAM: Some people see their doctor every year for a physical to make sure everything is OK. There's debate about whether you need to go that often. In the end, it depends on your:

• Age
• General health
• Risk factors for certain problems

Your doctor will ask you about your health and lifestyle. They'll listen to your heart and lungs and probably get your weight and vital signs.

HEIGHT AND WEIGHT: Whether you go for a regular physical or some other checkup, your doctor probably will get your height and weight. They need it to measure your BMI (body mass index). Keeping your BMI in a healthy range helps protect you from things like heart disease, type 2 diabetes, and some forms of cancer. Your BMI is based on a formula of height and weight. If you're not in the healthy range, your doctor will suggest ways to help get you there.

BLOOD PRESSURE: It’s a measure of the pressure of your blood against your arteries. If it's too high, your chances of heart disease and stroke go up. Normal blood pressure is less than 120 over 80. Doctors define high blood pressure, or hypertension, as 130 over 80 or higher. You should get your blood pressure checked at least every 2 years. If it's high, you may have to take it more often. Ask your doctor how often you should have yours taken.

CHOLESTEROL: This is a type of fat in your blood. High cholesterol can lead to heart disease and stroke. You should get your cholesterol checked every 4-6 years if you're older than 20. Your doctor will likely recommend that you get it checked more often if you’re an older adult, male, overweight, or you have:

• A family history of heart disease or high cholesterol
• Diabetes
• A personal history of high cholesterol

COLORECTAL CANCER SCREENING: Tests look for cancer in the colon or rectum by checking for blood there or for tissue growths called polyps. If you don't have a high risk for cancer, start to get these tests when you turn 50. Some experts suggest that African American adults should start testing at age 45. Fecal occult blood tests (FOBT) should happen yearly. A sigmoidoscopy, where your doctor checks part of your colon, should happen every 5 years. You should have a colonoscopy, where the doctor looks at your entire colon, every 10 years.

BLOOD SUGAR TEST: This is a way to check for diabetes or prediabetes. It's a simple test that measures the level of sugar (also called glucose) in your blood. You should start routine testing once you reach age 45. Your doctor may suggest having it done sooner if you:

• Are overweight
• Have high cholesterol or high blood pressure
• Have had gestational diabetes

SKIN CHECK: It's a good idea to check for any changes in moles, freckles, and other marks on your skin. Experts say you should do a skin self-exam once a month. When skin cancers are found early and treated, they're almost always curable. If you or someone in your family has had skin cancer, it is smart to have your skin looked over regularly by a doctor.

BONE DENSITY: As you age, your bones become thinner and weaker. Over time, that can lead to a condition called osteoporosis, which can make your bones very weak and easily broken. If you’re a woman who’s 65 or older or a man who’s 70 or older, you should have your bone density tested. If your doctor finds that your bones are getting weak, there are treatments available.

Your doctor may suggest that you have this test earlier if you:

• Broke a bone in the past
• Have taken steroids for a long time
• Have rheumatoid arthritis
• Weigh less than 127 pounds
• Have a parent who has broken a hip after a minor injury

MAMMOGRAM: This X-ray test looks for changes in your breasts. Experts disagree on how often you need this test and when you should start. Talk to your doctor about it once you turn 40. They may tell you to wait until you’re 50, or they may have you get your first one right away. Once you start, some experts have you get one every year. Others say every 2 years. Talk to your doctor about what's best for you.

CERVICAL CANCER SCREENING: There are a couple of tests for this. A Pap test checks for changes in your cervix that could become cancer. Your doctor will use an instrument called a speculum to widen your vagina and take some cells to examine. The HPV test looks for a virus that can cause the cell changes that can lead to cervical cancer. It can also be done in a doctor’s office. Talk to your doctor starting at about age 21 about what's best for you. You might get both tests, or just one.

PROSTATE EXAM: Experts differ on how often you should have this test that checks the prostate gland for signs of cancer. Most men will want to start talking with their doctor about it around age 50. African American men and men with a family history of prostate cancer may want to start the talk between 40 and 45 years old. Most often, the test is a blood test called a PSA test. You may get a rectal exam instead. Your doctor will let you know what’s best for you.

DENTAL CHECKUP: Hopefully you brush and floss every day. But it's smart to also see a dentist regularly so they can look for cavities, gum disease, and other problems in your mouth. You may need to go once or twice a year. It depends on your oral health and what you need to do to keep your mouth and smile looking and feeling good.

REVIEWED BY: Arefa Cassoobhoy, MD, MPH, WebMD on January 27, 2020

SOURCES:

Agency for Healthcare Research and Quality: "Breast Cancer (Screening)," "Colorectal Cancer," "Lipid Disorders in Adults," "Obesity in Adults."

American Academy of Dermatology: "Melanoma: Tips for finding and preventing."

American Academy of Family Physicians: "Annual Exams? Tailor Visit Frequency to Patients' Needs," "Summary of Recommendations for Clinical Preventive Services, 2014."

American Cancer Society: "American Cancer Society recommendations for early breast cancer detection in women without breast symptoms."

American Cancer Society: "Screening Recommendations by Age," "Skin exams."

American Heart Association: "How To Get Your Cholesterol Tested," "Understanding Blood Pressure Readings," “High Blood Pressure.”

CDC: “How and When to Have Your Cholesterol Checked,” “What Should I Know About Screening.”

Giannobile, W. Journal of Dental Research, 2013.

Krogsboll, L. BMJ, 2012.

MouthHealthy, American Dental Association: "Questions About Going to the Dentist."

National Cancer Institute: "Tests to Detect Colorectal Cancer and Polyps."

National Diabetes Information Clearinghouse: "Diagnosis of Diabetes and Prediabetes."

National Heart, Lung, and Blood Institute: "Calculate Your BMI."

National Institute of Diabetes and Digestive and Kidney Diseases: “Diabetes Tests and Diagnosis.”

Piedmont Healthcare: "A yearly physical can save your life."

Richards, D. Evidence-Based Dentistry, 2002.

U.S. Preventive Services Task Force: "Blood Pressure in Adults (Hypertension): Screening," "Breast Cancer: Screening," "Cervical Cancer: Screening," "Colorectal Cancer: Screening," "Diabetes Mellitus (Type 2) in Adults: Screening," "Lipid Disorders in Adults (Cholesterol, Dyslipidemia): Screening," "Obesity in Adults: Screening and Management," "Skin Cancer: Screening."

University of California, San Diego: "A Practical Guide to Clinical Medicine: Male Genital and Rectal Exam."

UptoDate: "Definition, risk factors, and evaluation of resistant hypertension," "Screening for colorectal cancer: Strategies in patients at average risk,” “Patient education: Bone density testing (The Basics),” “Patient education: Breast cancer screening (The Basics),” “Patient education: Prostate cancer screening (PSA tests) (The Basics).”

WomensHealth.gov: "Pap test."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.