56 Days to Fitness
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Eye health is important. Do not take your eyes for granted. We rely on our eyes to see everything around us. If you are experiencing vision problems, take note of the following tips. In this article, we will discuss how to take care of your eyes.
The food that you eat can have an impact on your eye health. Nutrients like lutein, omega-3 fatty acids, zinc, vitamin C, and vitamin E might help ward off age related vision problems such as macular degeneration and cataracts. To get these nutrients, fill your plate with:
• 
Green leafy vegetables (spinach, collards, and kale)
• Tuna, salmon, and other oily fish
• Nuts, beans, and other non-meat protein sources
• Oranges and other citrus fruits
Besides promoting eye health, a well-balanced diet can also help you stay at a healthy weight. That can lower your risk of type 2 diabetes, the leading cause of blindness in adults.
Specialized nutritional supplements may also help keep your eyes healthy. Lutein and Zeaxanthin are popular supplements for eye health. You can buy a very good Lutein and Zeaxanthin supplement here.
Smoking increases the risk of cataracts, damage to the optic nerve, and macular degeneration, among other medical problems. It’s best to avoid smoking completely. If you’re a smoker and have tried to kick the habit before but failed, don’t give up. Ask your doctor for help.
The right pair of sunglasses can help protect your eyes from ultraviolet (UV) rays. Too much exposure to UV rays increases your chances of having cataracts and macular degeneration.
Choose sunglasses that block 99% – 100% of UVA and UVB rays. Meanwhile, polarized lenses reduce glare while you are driving. If you wear contact lenses, some can offer UV protection. Still, it’s a good idea to wear sunglasses for added protection.
If you are exposed to airborne or hazardous materials at home or on the job, wear safety glasses or protective goggles.
Also, playing sports like ice hockey, lacrosse, and racquetball can cause eye injury. Wear eye protection. For example, sports goggles with polycarbonate lenses or helmets with protective face masks help protect your eyes.
Staring at a computer screen or phone screen for too long may cause:
• Blurry vision
• Eyestrain
• Dry eyes
• Trouble focusing at a distance
• Neck, back, and shoulder pain
• Headaches
To protect your eyes:
• Make sure your glasses/contacts prescription is up-to-date and suitable for looking at a computer screen.
• Move the screen so your eyes are level with the top of the computer monitor. That lets you look down slightly at the screen.
• Avoid glare from windows and lights. Use an anti-glare screen if needed.
• Choose a comfortable chair.
• If your eyes are dry, blink more.
• Rest your eyes every 20 minutes. Then, look 20 feet away for 20 seconds. If possible, get up every 2 hours and take a 15-minute break.
• If your eye strain won’t go away, consult an eye doctor.
Visiting an eye doctor can help protect your eyesight from disorders or diseases. For example, eye exams can detect glaucoma. It is important to spot such conditions early on when they are easier to treat.
There are two types of eye doctors that you can consult depending on your needs:
• Optometrists, meanwhile, provide general eye care and vision correction services (prescription glasses and contact lenses). However, they don’t do eye surgery.
• Ophthalmologists are doctors who specialize in eye care. They provide general eye care, treat eye diseases, and can also perform eye surgery.
A comprehensive eye exam might include:
• Talking about your medical history,
• Vision tests to see if you’re nearsighted, farsighted, have astigmatism or presbyopia,
• Optic nerve tests and eye pressure tests to check for glaucoma,
• Tests to see how well the eyes work together,
• External and microscopic examination of the eyes before and after dilation, and
• Other tests as needed.
How to take care of your eyes means eating well, wearing eye protection, and consulting your eye doctor. Some eye diseases can lead to vision loss, so it’s important to identify and treat them as early as possible. Get your eyes checked if you experience vision problems or as often as your doctor recommends it.
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Spinach is one of the most popular green leafy vegetables, as it’s a rich source of vitamins, minerals, and phytonutrients. It is native to the Middle East, cultivated in Persia thousands of years ago. From there, it was brought to China and made its way into Europe and then North America. Today, spinach has become a staple in a number of cultural cuisines. Do you want to know more about the health benefits of spinach? Read this article to find out.
Leafy green vegetables like spinach are loaded with nutrients. One cup of cooked spinach only contains 41 calories. More importantly, it contains very high amounts of Vitamin A (377% DV) and Vitamin K (1,111% DV). It also contains other vitamins and minerals, including:
• Manganese (84% DV)
• Folate (66% DV)
• Magnesium (39% DV)
• Iron (36% DV)
• Potassium (24% DV)
• Calcium (24% DV)
• Copper (16% DV)
• Vitamin C (29% DV)
• Vitamin B2 (25% DV)
• Vitamin B6 (22% DV)
• Vitamin E (19% DV)
Note: DV means Daily Value, which is the amount a healthy adult on a 2,000 calorie diet should consume in a day.
Among the health benefits of spinach is being a rich source of beta carotene, lutein, and zeaxanthin, which are all beneficial for eyesight. Beta carotene helps boost eye health. It helps prevent vitamin A deficiency, dry eyes, and eye ulcers. The anti-inflammatory properties of spinach can also reduce puffiness or irritation in the eyes.
Meanwhile, lutein and zeaxanthin are powerful antioxidants that can protect the eyes from the harsh effects of ultraviolet rays. They also reduce the impact of free radicals which can cause cataracts and other eye conditions.
Spinach has a very high potassium content, while being low in sodium. This composition of minerals is beneficial for people with high blood pressure. Potassium lowers blood pressure while sodium has an opposite effect. Additionally, the folate present in spinach can help reduce hypertension, relax blood vessels, and maintain proper blood flow. By reducing blood pressure and relaxing blood vessels and arteries, the stress to the cardiovascular system is reduced, while oxygenation to the body’s organ systems is increased.
Atherosclerosis is caused by hardening of the arteries. The lutein found in spinach has the potential to reduce the occurrence of atherosclerosis, heart attack, and stroke. Also, spinach tends to reduce cholesterol and other fat deposits in the arteries.
Spinach contains many anti-inflammatory compounds — more than a dozen, in fact. These fall under the category of methylenedioxy flavonoid glucuronides. This leafy green is one of the best vegetables when it comes to reducing inflammation in the body. That means protecting the heart and reducing pain and inflammation associated with conditions like gout and arthritis, which affect millions of people around the world.
The high antioxidant capacity of spinach can help with cognitive function. Several nutrients found in spinach like potassium and folate, along with antioxidants, can provide neurological benefits to individuals who regularly consume it. Folate can help reduce the occurrence of Alzheimer’s disease, so eating spinach might be a good idea for individuals at risk of cognitive decline. Potassium is good for brain health as well. It has been associated with increased blood flow to the brain and improved cognition, concentration, and neural activity.
Like many green leafy vegetables, spinach is loaded with antioxidants that are important for normal skin cell development and healthy skin tone. Other health benefits of spinach include increasing the production of collagen and reducing the appearance of fine lines and wrinkles. The vitamin A in spinach can also help the skin retain moisture to fight dryness, psoriasis, and acne.
Incorporating spinach into your diet is very healthy. However, this vegetable may cause adverse effects in some people.
Kidney stones are caused by mineral salt and acid buildup. The most common type is calcium stones, which consist of calcium oxalate. Since spinach is high in both calcium and oxalates, people who are at risk of developing kidney stones should limit their consumption of this vegetable.
Spinach is high in vitamin K1, which does several functions in the body but is best known for its role in blood clotting. Because of this, it could interfere with blood-thinning medications. People who are taking blood thinners, such as Warfarin, should consult their doctor before eating large amounts of spinach.
Spinach can be eaten raw as an ingredient in many salads. Just make sure to wash it thoroughly. It can also be cooked or sauteed. This green leafy vegetable can be eaten as a side dish or added in soups, stews, and casseroles. Due to the numerous health benefits of spinach, it is recommended that you incorporate it into your diet.
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Whether you are a weekend warrior or a highly-trained athlete, there is always that chance of getting injured. Unfortunately, when injuries do happen, it can be difficult to know what you’ve tweaked and how to treat it. In this article, we will count down the most common sports injuries, along with causes, treatments, and recovery strategies.
What it is – Many athletes, while participating in their favorite sports, have experienced a sprained ankle. The outside of the ankle has ligaments which are relatively weak and can be torn or stretched when the foot turns inward.
What you can do – Apply ice and elevate your ankle to reduce inflammation. When a sprain occurs, you must prevent your ankle from losing its flexibility and strength, and from possible re-injury. This can be done by guided exercise to be directed by a doctor or physical therapist. They will teach you what kind of exercises you can do.
When to see a doctor – It is important to find out where the sprain occurred. If it is a high ankle sprain, it is advisable to see a doctor to ensure that the bones in the lower leg didn’t separate. If you notice tenderness above the ankle, most likely it is a high ankle sprain. A high ankle sprain may take a longer time to heal.
What it is – This injury is common in such sports as football, soccer, hockey, and baseball. Players who push off in a side-to-side motion are more prone to strain in the muscles of the inner thigh or groin.
What you can do – Remedies for groin injuries include compression, ice, and rest. If athletes with a groin pull resume full activity at once, their condition may aggravate and turn into a long-term problem.
When to see a doctor – A groin pull accompanied by considerable swelling should be seen immediately by a physician.
What it is – Three muscles can be found at the back of the thigh which form the hamstring. Kicking your leg out sharply while running may cause the hamstring to be over-stretched. Falling forward while water-skiing may also cause hamstring strains.
What you can do – A hamstring strain may take a long time to heal due to the constant stress being applied to the injured tissue while walking. Because of this, complete healing may take anywhere from 6 to 12 months. It is usually difficult for athletes to stay inactive for such a long period, so recurrence of hamstring injuries are common.
What they are – Undergoing or participating in strenuous training programs like running on long paved roads sometimes causes pain down the front of the lower legs. This kind of pain is known as shin splints.
What you can do – Treatment for shin splints includes rest, ice, and over-the-counter pain medicine.
When to see a doctor – The pain brought about by shin splints is rarely due to a stress fracture (a break in the shin bone). However, if pain persists even after resting, you should see your doctor. Stress fractures require a longer rest period, usually a month or more.
What it is – ACL or the anterior cruciate ligaments hold the leg bone to the knee. These ligaments may be torn or strained if they are hit from the side, or due to sudden “cuts” or stops. If there is a complete or total tear, the dreaded “pop” may be heard.
When to see a doctor – ACL tears are considered the most serious of the common sports injuries. So if you suspect an ACL injury, you must see your doctor immediately. A completely torn ACL may require surgery if the individual wants to remain physically active.
What it is – The patella is the kneecap, and the femur is the thigh bone. The repetitive movement of the patella against the femur can damage the tissue under the kneecap, and this can lead to patellofemoral syndrome (also known as jumper’s knee or runner’s knee). Running, playing volleyball or basketball are common causes. One or both knees can be affected.
What you can do – Patellofemoral pain can last up to six weeks. Low-impact exercises can be done during this time. Working out the quadriceps may also ease the pain.
What it is – Repetitive use of the elbow may cause tiny tears or irritate the elbow’s tendons. This is known as lateral epicondylitis. It usually occurs during tennis or golf swings. Tennis elbow commonly involves the outside of the elbow. People aged 30 to 60 are the most commonly affected by this injury.
What you can do – People suffering from epicondylitis are advised not to play golf or tennis until the pain eases.
Accidents leading to injuries can happen while participating in sports activities. Sometimes, they are beyond our control. That said, it’s important to note that common sports injuries are preventable. We can institute measures to minimize their occurrence. Some injuries happen simply because we are not conditioned for a particular activity.
A gentle warm-up at the start of the workout or sport will help prevent sports injuries. A good warm-up increases blood flow to the muscles, allows you to be more flexible, and reduces the possibility of sports injuries. Gradually increase intensity and always use proper form to avoid injury.
Overuse injuries are common but preventable. Don’t engage in a sport for an extended period if you have been physically inactive for a long time. If you are about to participate in a sports activity, whether it is hiking, running, or any team sports, it will be beneficial if you do some “pre-participation training” before the activity.
Lastly, learn to recognize your capabilities and limitations. Muscle fatigue reduces and may even remove all your protective mechanisms, increasing your risk for injuries. If you feel you can no longer play, stop and rest. There are plenty of opportunities next time.
Playing sports can provide many health benefits while doing something you’re passionate about. But sports can also cause injuries. While it’s not always possible to prevent all these common sports injuries, there are things you can do to reduce the risk. Injuries caused by straining and overuse can be prevented by stretching before and after the activity. Also, listen to your body when it’s telling you that it needs some rest.
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FITin56® is a revolutionary fitness program that helps anyone get fit in 56 days — and stay fit! Members get online access to workout videos, exercise videos, and a nutrition plan. Lose weight, tone, or build muscle — follow the plan that best meets your goals. Get fit and healthy in only 30 minutes per day!
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