First Things First: Self-Care is Not Selfish! With that said, here, you will find valuable articles, quotes, and Scriptures that will inform you on how to actively embrace the importance of self-care for your physical, mental, emotional, spiritual, and even financial and social health and well-being. Dr. Maya Angelou, stated, "When you know better, you do better." Our goal is provide you with the KNOW, so you can DO...Better!
HAVE BREAKFAST: It's important for a bunch of reasons. It jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat a morning meal score higher on tests. If a big plateful first thing isn't for you, keep it light with a granola bar or a piece of fruit. Just don't skip it.
PLAN YOUR MEALS: It'll help you save time and money in the long run. Block out some time, then sit down and consider your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep keeps you in control. You know what you're eating and when. A bonus: It'll be that much easier to skip those doughnuts in the breakroom at work.
DRINK PLENTY OF WATER: It can do so many good things for you. Staying hydrated is at the top of the list, but it may also help you lose weight. Another reason to go for H2O? Sugary drinks are linked to obesity and type 2 diabetes. If you aren't a fan of plain water, add flavor with slices of orange, lemon, lime, watermelon, or cucumber.
TAKE AN EXERCISE BREAK: Don't just grab another cup of coffee -- get up and move. Do some deep lunges or stretches. It's great for your body and mind. Just 30 minutes of walking five times a week may help keep the blues at bay. And if you can't do those minutes all at once, short bursts help, too.
GO OFFLINE: Checking your email and social media a lot? Sure, your friends' and family's latest updates are just a click away, but do you really need to see pictures of your cousin's latest meal? Let it wait until morning. Set a time to log off and put the phone down. When you cut back on screen time, it frees you to do other things. Take a walk, read a book, or help your cousin chop veggies for their next great dinner.
LEARN SOMETHING NEW: New skills help keep your brain healthy. Sign up for a dance class or a creative writing workshop. Better yet, master a new language. The mental work it takes can slow the signs of aging and may even delay the effects of Alzheimer's disease.
DON'T SMOKE: If you light up, quit. It's a big move toward better health. Your body repairs itself quickly. As soon as 20 minutes after your last cigarette, your heart rate and blood pressure drop. Why wait? Kick the habit, today. Your doctor will be happy to help you get started.
SLEEP WELL: There are almost too many benefits to list. A good night's sleep keeps you in a better mood, sharpens memory and focus, and helps you learn new things. In the long term, it lowers your risk of heart disease and helps you keep trim. Aim to get 7 to 9 hours a night. For the best rest, do it on schedule -- turning in and waking up at about the same times every day.
TRAIN YOUR MUSCLES: Strength training helps your body trade fat for muscle mass. That means you'll burn more calories even when you're being a couch potato. But these workouts can also help you slim down, strengthen your heart, and build up your bones. Do strength-training exercises -- like push-ups, lunges, and weightlifting -- at least twice a week.
HEAD OUTDOORS: A few minutes in the sunshine raises vitamin D levels, and that's good for your bones, your heart, and your mood. Plus, being outside means you're more likely to move your body instead of parking it in front of the TV or computer. Choose nature over city streets, if you can. One study found that people who strolled in urban green spaces were calmer than people who walked in built-up areas.
KEEP YOUR BALANCE: If you're young and active, good balance will help you avoid injuries. If you're older, it will keep you active longer and lower the chances you'll fall and break a bone. No matter your age, good balance means better muscle tone, a healthier heart, and greater confidence. Yoga and tai chi are great ways to work on it, but just about anything that keeps you moving, even walking, can help.
BE MINDFUL: It can mean meditating or simply stopping to smell the roses. However, you do it, studies show mindfulness slashes stress, relieves pain, and improves your mood. And scientists are beginning to understand how. One study found that 8 weeks of regular meditation can change parts of your brain related to emotions, learning, and memory. Even washing dishes can be good for your brain, as long as you do it mindfully.
SOURCES:
American Cancer Society: “Guide to Quitting Smoking.”
CDC: “Consumption of Sugar Drinks in the United States, 2005–2008.”
Craik, F. Neurology, Nov. 9, 2010.
Dennis, E. Obesity, published online Feb. 1, 2011.
Harvard Health Publications: “Exercise and Depression.”
Kaiser Permanente: “The Importance of Eating a Good Breakfast.”
Let’s Move.gov: “Plan a Healthy Meal.”
Mayo Clinic: “Fitting in fitness: Finding time for physical activity.”
National Institutes of Health: “Reduce Screen Time.”
National Heart, Lung, and Blood Institute: "Why Is Sleep Important?"
Harvard University: "Sleep and Mood." "Sleep, Learning, and Memory," "A prescription for better health: go alfresco," "Better Balance for Better Health."
National Sleep Foundation: "Improve Your Memory with a Good Night's Sleep."
U.S. Department of Health and Human Services: "Why is Sleep Important?"
University of California, Berkeley Greater Good Science Center: "Mindfulness."
Brown, K. and Ryan, R. Journal of Personality and Social Psychology, 2003.
Hanley, A. Mindfulness, October 2015.
University of Massachusetts Center for Mindfulness in Medicine, Health Care and Society: "Mobilize your own inner resources for learning, growing, and healing.'
Holzel, B. Psychiatry Research Neuroimaging, Jan. 30, 2011.
Weinstein, N. Personality and Social Psychology Bulletin, published online Aug. 5, 2009
Aspinall, P. British Journal of Sports Medicine, February 2015.
National Institute of Arthritis and Musculoskeletal and Skin Diseases: "Preventing Falls and Related Fractures."
Westcott, W.L. Current Sports Medicine Reports, July-August 2012.
American Heart Association: "Strength and Resistance Training Exercise."
Medically Reviewed by: Kathleen M. Zelman, RD, LD, MPH, WebMD, on November 19, 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.
You’ve probably been in awe of people with strong habits, the people who wake up early, exercise regularly, eat well, and are successful at the end of the day. The main thing they’ll credit for their success is their habits and routines.
What Are Habits?
Habits aren’t active choices you make. They’re automatic responses. Deciding to go to the gym today isn’t a habit, but going without giving it a second thought is.
Habits aren’t easily labeled as “good” or “bad.” Many bad habits make you feel good. It’s more accurate to say that bad habits keep you from who you want to be, and good habits will help you get there. Habit formation is based on the discoveries of Ivan Pavlov, a Russian physiologist. While researching how dogs salivate when fed, he accidentally discovered the concept of conditioning.
The famous experiment of Pavlov’s dogs in the 1890s revealed that you can train your brain to respond a certain way to specific stimuli. Because a bell was rung at dinnertime, dogs started drooling at the sound of the bell in preparation for their dinner.
For example, you may want to link the smell of lavender with bedtime. You can use a lavender room spray (stimulus), get into bed, and go to sleep (outcome). When you do this often enough, you train yourself to get sleepy when you smell lavender.
The more you can automate your decision-making, the more time you can give to what matters. Habits help you become the person you want to be. Putting together your habits makes a routine. Routines and habits determine your behavior. Your behavior determines your identity.
How Long Does It Take to Form a Habit?
It takes as long as it needs to take. The easier and more desirable the habit is, the quicker it will form. More difficult habits take longer. On average, it takes about 66 days for a habit to form. It’s less about the amount of time it takes and more about the repetition. A habit you practice every day will form much faster than a weekly habit.
Start with Small Habits
As with any new pursuit, you need to start small. Changing your behavior feels like a huge task. That’s why vague resolutions like “losing weight” are doomed to fail. The best place to start with a new habit is the smallest place. Think of the smallest possible thing you can do toward your habit and master it. Make it impossible not to do.
If your goal is to work out and lose weight, don’t start by following a workout plan. Instead, think about steps like:
Put on your workout clothes
Pack a gym bag
Go to the gym (but don’t work out)
Walk for 2 minutes
Set your expectations small to match the first step. If you only go to the gym, but that was your only intention, you did it! Do it a few more times for good measure, and then take the next step.
Other Tips for Forming Habits
Use your environment.If you want to eat more fruit, put fruit in plain sight on the counter. If you want to exercise more, keep your workout gear within reach. If you want to read more, always carry a book with you. To break a bad habit, do the opposite: Make it harder to do. Don’t keep soda or snacks around the house if you’re trying to lose weight.
Stack habits.Try pinning a new habit to one you already do by using the formula, “When I do X, I will then do Y.” When you eat a meal, go for a walk afterward. When you take a restroom break, drink a glass of water.
Make it enjoable.If you dread working out, try listening to your favorite podcast while you do it. If you hate vegetables, find tasty recipes that make you want to eat them. It’s hard to form a habit if you hate doing it. For a bad habit, make it so you don’t want to do it. If you’re trying to stop smoking, think of the good things that will happen when you quit. Make the act of smoking undesirable by comparison.
Celebrate your wins. There’s no better way to enjoy forming a habit than to celebrate them. Set up a reward system for when you do your habit every day, or a long-term reward if you do the habit for a week.
Be understanding. It’s OK to miss a day. There will be roadblocks during the process. Let it pass and try again tomorrow. You can take these moments and reevaluate your system. What caused you to miss a day? Is there a way to keep that from happening again? What can you do differently? No matter what, keep going.
MEDICALLY REVIEWED BY: Dan Brennan, MD, WebMDon November 27, 2021
SOURCES:
British Journal of General Practice: "Making health habitual: the psychology of ‘habit-formation’ and general practice."
Clear, J. Atomic Habits, Penguin Random House, 2018.
Harvard Business Review: “What Does It Really Take to Build a New Habit?”
Iowa University Human Resources: “Habit Science.”
NPR: “'Tiny Habits' Are The Key To Behavioral Change.”
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.
EXERCISE? ME?Losing weight happens by not only changing your eating habits, but also stepping up your exercise routine. Regular exercise will go a long way in achieving your goals. To lose weight, you should aim to get at least 300 minutes of moderately intense activity each week. Here are some exercises that can help you on that journey. Just remember to first talk with your doctor about which ones might be best for you.
WALKING:If you were to add half an hour of brisk walking to your daily routine, you could burn about 150 more calories than you usually do each day. The faster and longer you walk, the more calories you burn. Walking is a great option if you’re new to regular exercise. Start with shorter journeys and build up to longer, more intense ones.
JUMPING ROPE:If you’re looking for a cheap piece of workout equipment, you’ll be able to take on trips, a jump-rope just might be for you. Jumping rope is a fantastic way to burn calories fast. In fact, you’ll burn more of them by jumping rope than walking on a treadmill for the same amount of time. You'll also work multiple muscle groups, from your core to your upper and lower body. Jumping rope can also improve your coordination.
HIGH-INTENSITY INTERVAL TRAINING (HIIT):High-intensity interval training (also called HIIT) is a type of workout that switches back and forth from intense physical activity to less-intense exercise. You shouldn't do it every day, but it's very effective for weight loss. You’ll burn more calories with HIIT than with steady cardio. The intense exercise keeps your body working and in fat-burning mode for up to 24 hours after your workout ends.
CYCLING: Cycling is another great way to lose weight, and it’s a low-impact, adaptable exercise. You can burn about 400-750 calories an hour riding a bike, depending on your weight, how fast you’re going, and what type of cycling you’re doing.
SWIMMING:It can be hard to be motivated to work out if your knees are achy or your back hurts. If you're in that boat, swimming is an ideal exercise. It's easy on your joints, you’ll use both your upper and lower body, and you'll get a good cardio workout. You’ll reap the benefits from the resistance of the water, too. If you swim for a half-hour a few times a week, you’ll lower your risk of heart disease, stroke, type 2 diabetes, and some cancers. It'll also bring down your bad cholesterol and blood pressure.
STRENGTH TRAINING:This type of exercise uses resistance to build strength and muscle. It not only helps you lose weight, but also helps you keep the weight off by building muscle. That'll help your body burn more fat. Try to do some strength training 3-5 times a week, for about an hour each time. Don’t forget to rest a day between every 2 days that you do it.
PILATES:Research says that Pilates -- exercises usually done on a mat or with various tools that emphasize core strength -- can make you stronger and help you keep a healthy weight. The intensity of a Pilates class depends on your needs. You can find some classes or demonstrations online or at your local gym.
JOGGING:Jogging is an aerobic exercise -- it uses oxygen. This can help you lose weight. A good jog can also raise something called your metabolic rate for up to 24 hours. So, you’ll be in fat-burning mode even after you’ve crossed your daily finish line. Done regularly, jogging can help boost your metabolism for a long period of time.
YOGA:This is a practice that combines physical activity and meditation. It’s a popular way to practice mindfulness after a long day at work, too. But the benefits don’t stop there. Research suggests that over time, people who are overweight and do yoga at least once a week for 30 minutes lose weight and have lower BMIs. Folks who do yoga are also more mindful eaters, meaning they’re more likely to know when they're truly hungry and when they’re full.
STAIR CLIMBING:Another low-cost, versatile exercise for weight loss is stair climbing. Although you could use a machine, all you really need for this exercise is a trusty set of stairs. Climbing just two flights of stairs every day can lead to 6 pounds of weight loss in a year. It can also add to the amount of good cholesterol in your blood and help keep your joints, muscles, and bones healthy.
HIKING:If you’re looking for a more adventurous way of losing weight, hiking might be the move for you. It usually involves walking in nature and avoiding the obstacles around you, like tree roots and rocks. Hiking can lead to weight loss, especially if you do it regularly.
SOURCES:
Mayo Clinic: “Can I lose weight if my only exercise is walking?”
Piedmont Healthcare: “4 reasons you should jump rope for exercise.”
YMCA of Greater Cincinnati: “Top 5 Benefits of HIIT Workouts.”
Obesity Action Coalition: “Swimming for Weight-loss.”
Beaumont Hospital: “Cardiovascular Training Vs. Strength Training for Weight Loss.”
The Journal of Sports Medicine and Physical Fitness: “The effect of Pilates exercise on body composition in sedentary overweight and obese women.”
National Health Service (U.K.): “A guide to pilates.”
Georgia Highlands College: “Walking and Jogging for Fitness.”
Harvard Health Publishing: “Yoga -- Benefits Beyond the Mat.”
Duke: “Benefits of Taking the Stairs.”
American Journal of Lifestyle Medicine: “Hiking.”
REVIEWED BY:Ross Brakeville, DPT, WebMDon February 25, 2023
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.
Put down that sugary soda. It could be deadly, particularly if you have type 2 diabetes.
A nearly two-decade-long study linked high intake of sugar-sweetened beverages — soda, lemonade and fruit punch — with premature death in people with type 2 diabetes. The link was found for both heart-related reasons and all causes.
But other beverages — specifically coffee, tea, low-fat milk and plain water — helped lower the odds of early death.
These findings point to the potential role of healthy drinks for folks with type 2 diabetes, the study concluded.
“Beverages can be a source of sugar, but also could be an important source of other dietary constituents, so it is natural to hypothesize that the different beverages may really have different effects on health among diabetes patients,” says study co-author Dr. Qi Sun, an associate professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health. He notes that there was little existing evidence about the impact of beverages on type 2 diabetes-related death.
Data from the study came from more than 9,200 women and more than 3,500 men who were part of other major research projects. All had been diagnosed with type 2 diabetes during the 18.5-year study period.
Every two to four years, they reported how often they consumed sugar-sweetened or artificially sweetened beverages, as well as juice, coffee, tea, water and low-fat milk.
Each additional daily serving of a sugar-sweetened beverage was associated with an eight percent uptick in death from all causes for people with type 2 diabetes. Replacing that drink with one of the healthy options lowered the risk of early death by 18 percent.
The study does not prove that unhealthy drinking habits cause early death, only that there is an association between the two.
In 2021, an estimated 537 million adults worldwide had type 2 diabetes. That number is projected to reach 783 million by 2045, the researchers wrote.
How to change your drinking habits?
Some healthy drinking habits reaped big benefits, the study found.
For example, replacing one serving of soda or lemonade with a cup of coffee can lower your risk of premature death from all causes by 18 percent and lower your risk of death from heart disease by 20 percent. If you’re a tea drinker that has amazing benefits as well. The benefit for tea was 16 percent and 24%, respectively.
Plain water paid dividends, too — lowering the risk of early death by 16 percent for all causes and 20 percent for heart-related causes.
Replacing a sugar-sweetened beverage with low-fat dairy milk showed a 12% and 19% lower risk.
“I think the keyword, if there’s only one keyword here, is quality,” Sun notes. “One factor to measure quality is the association of health effects of beverages.”
His advice: Drink healthy versions of beverages and reduce or avoid unhealthy choices.
Beverages with artificial sweeteners were found to be less problematic than their sugary counterparts. But they weren’t as good as healthier choices, the study found. Replacing a sugar-sweetened drink with an artificially sweetened one was linked to an eight percent lower risk of early death and a 15 percent lower risk of death from heart-related causes.
Fruit juices, with high natural sugar content but also nutrients, fell somewhere in between.
“Fruit juice is still better than the sugar-sweetened beverages,” Sun shares.
Dr. Nita Gandhi Forouhi, of the University of Cambridge in England, is the author of an accompanying editorial. She wrote that the findings point in one direction: Drinking fewer sugar-sweetened drinks and more of the healthier alternatives is best for folks with type 2 diabetes.
How sugary drinks affect your health?
Forouhi notes that the analysis did not differentiate between different types of tea or the impact of adding sugar to coffee.
Yet, the choice of beverage clearly matters.
These drinks contribute to energy intake and to diet quality, which can affect obesity and longer-term health, Forouhi shares.
“Diabetes is a pretty serious issue and it does indeed cut down people’s life expectancy and, at the very least, their quality of life,” she adds. “Even if they live long, they have a life often that is complicated with heart disease and all sorts of other problems, kidney disease and sensation problems and so on, so if there is something seemingly so simple as just swap your drinks and that can really have quite a meaningful impact, I think that’s a pretty powerful message.”
How to minimize your sugary drink intake?
Connie Diekman, a food and nutrition consultant and former president of the Academy of Nutrition and Dietetics, notes that sugar-sweetened beverages have lots of calories but little, if any, nutritional value. They don’t satisfy hunger, and it’s possible to consume a large quantity within minutes. A healthy lifestyle can be about finding balance, she says.
“As a registered dietitian, what I always say to people is, ‘OK, so if you want the hundred calories in this food that gives you nothing else, what other food are you willing to not consume?'” Diekman adds.
She suggests that people diagnosed with type 2 diabetes meet with a registered dietitian to help determine what they should eat and review their overall health, eating habits and lifestyle.
Everyone, not just people with type 2 diabetes, should look at how much of these drinks they consume, Diekman suggests.
“Take about three days, look at your food intake. How much sugar-sweetened beverage is in there? Is it one a day, two a day, three a day? And how can you begin to reduce that?” Diekman says. “Do it slowly, so that it’s comfortable and maintainable.”
BY: Jessica Daniels, BlackDoctor.Org,
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.
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.
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 alcoholcan harm your liverand 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 mineralsfrom 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 depressionthan 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 betterand 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.
