Lifestyle - Issue 125 by topdoctormagazine

LIFESTYLE EDITION - ISS. 125

REVENGE BEDTIME PROCRASTINATION PG 15

MUSICAL MEDICINE PG 27

THESE 9 FOODS MAY HELP YOU LOOK YOUNGER PG 04

ASSOCIATE EDITOR

Brianna Connors

Derek Archer

EDITORIAL ASSISTANT

CREATIVE DIRECTOR

Ionuț Raicea

Aviana Roth

SOCIAL MEDIA DIRECTOR

PROJECT COORDINATOR

Mille Wright

Lillian Myers

CONTRIBUTORS

Justin Miller, Yuko Tabasa, Oyalola Lateef, Ionuț Raicea, Esther Oladapo, Joseph Smalley

A WORD FROM THE EDITORS Leading a healthy, well-balanced life is a challenging undertaking for many of us. New advancements in lifestyle or nutrition come to life daily, and the busy rhythm of our lives often prevents us from keeping up with what's fun and fresh. Here at Top Doctor Magazine Lifestyle Edition, we are on a mission to bring these advancements to your attention and become a source of inspiration for those who want to live their lives to the fullest. Our contributors will constantly keep you up to speed with fresh, entertaining, and reliable content, from nutrition and travel to lifestyle choices! We hope that our handpicked ideas will guide you towards self-realization, selfimprovement, and willingness to help those around you better themselves. - Brianna & Derek

TABLE OF CONTENTS

Leaky Gut Syndrome: Symptoms and Causes

Musical Medicine

9 Foods to Help You Look Younger

Why You Shouldn't Miss a Day Of Brushing Your Teeth

What Should You Watch for when Purchasing Supplements?

Revenge Betime Procrastination

10 Tips to Keep Your Vision Healthy

health is a state of body. wellness is a state of being.

J. STANFORD

Leaky Gut Syndrome CAUSES & SYMPTOMS By Esther Oladapo

Hanna Ormanczyk, a Canadian-based nutritionist blogger, lost her mother from health complications when she was only 19. "Her death was a wake-up call for me. I began studying nutrition and the benefits of eating right." From personal experiences, expert opinions, and years of research, Hanna concluded that, amongst other lifestyle choices, healthy food choices played an essential role in people's health. The leaky gut syndrome — a sickness caused by the increased permeability of the intestines, and many other body system illnesses, can, to an extent, be prevented by our decisions to eat healthy diets.

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Leaky Guts: Symptoms and Misdiagnosis The digestive system comprises many organs that work together to break down food, consume nutrients and water, and eliminate waste. Your intestinal lining serves as a buffer between your stomach and bloodstream to keep potentially dangerous chemicals out of your body. The majority of nutrient and water digestion takes place in the intestines. Tight junctions or narrow openings in your intestines cause nutrients and water to flow through your bloodstream. Intestinal permeability refers to how quickly liquids slip through the intestinal walls. These close junctions will loosen due to specific health problems, potentially causing dangerous substances such as bacteria, toxins, and undigested food particles to reach the bloodstream. According to her, a leaky gut causes systemic inflammation and induces an immune response, resulting in various health conditions known as a leaky gut syndrome. "When we look into these people who suffer from the very popular IBS—Irritable Bowel Syndrome—a health complication that affects between 25 and 45 million people in the United States, that's a very strong indication of the leaky gut," Hanna said. Increased intestinal permeability is a well-known cause of leaky gut, which arises in conjunction with several chronic diseases such as celiac disease and type 1 diabetes. Specific proteins, such as zonulin and inflammation markers, give some insight into what causes leaky gut. Long-term NonSteroidal Anti-Inflammatory Drugs use and a bacterial imbalance in the stomach, known as gut dysbiosis, are two other possible causes. Histamine intolerance is caused by an excess of histamine in the body. Histamine resistance can be caused by drugs, medical problems, the environment, dietary disorders, and diet since we find histamines in a variety of foods and beverages. In most cases, the enzymes DAO and HNMT break down swallowed histamine, stopping it from being consumed in the gut and entering the bloodstream. However, certain factors can affect how DAO and HNMT function and how many of these enzymes are present in the gut. "We test for histamine intolerance and histamine and low ratio," Hanna shared with Top Doctor Magazine. Many of the signs of leaky gut are similar to those of other illnesses. This will make it impossible for physicians to diagnose the disease. Chronic diarrhea, constipation, or bloating, dietary deficits, nausea, headaches, and trouble focusing are also signs of a leaky gut." She says. Inadequate nutrition, alcohol intake, parasites, autoimmune diseases, stress, and diabetes are all causes of the leaky gut. "Proper testing gives me more information on how the guts are functioning."

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On her adaptation to telemedicine, she narrates, "I went through using my children's quick course and learned how to use Zoom and any other platforms to stay connected with my patients," Hanna said. Telehealth is growing to the forefront of medicine as hospitals and medical institutions worldwide scramble to find a treatment for their patients during the COVID-19 pandemic. Remote treatment will also be delivered to patients in their homes, offices, or assisted living centers as an alternative to in-person appointments with both primary and specialist care, thanks to the advancement of mobile technology. Virtual televisits can be used by the primary care provider and other health therapists to create a care team.

The Telemedicine Trend While technology is unavoidable, there are now more opportunities available than ever before. New apps, start-ups, and entrepreneurs assist people in making safe, more thoughtful choices by cutting through the noise. "That's the good thing with technology. We have so many tools to figure out what's going on in our bodies," Hanna says. Fooducate and Easy Diet Diary, for example, will do the heavy lifting for you instead of you wasting hours searching through details online or manually recording your dietary intake. These applications allow you to check every object in a grocery store or eat it to get an ingredient and calorie breakdown.

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Some apps will also offer you a rundown of healthy alternatives. For those with a lack of health awareness, apps like Health IQ have a wealth of information on issues like food allergies, childhood health, and portion control. Then there are apps like Paprika, Mealime, and Mealboard, which will assist in planning, shopping, cooking, and even suggesting a range of quick, nutritious meals.

On the Combination of Medicine with Alternative Medicine Practices On a final note, Hanna says, "Eating healthy should be a top priority for each individual. Eating healthy goes a long way in living a good life. Today, we have many wonderful practitioners around the whole world who know how to evaluate and decide what tests to run and things to do to ensure that their patients enjoy a healthy life." She says, "I think this is something which I will love to see going hand in hand with the typical academic medicine."

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Musical Medicine Could an Ancient Instrument in Combination with Modern Medicine Hold the Secrets to Healing? By Yuko Tabasa

At the age of four, it was undeniable to young Tara Rajendran that her 60-year-old grandmother’s battle with lymphoblastic leukemia was tragically ending. Although too young to fully understand, she could sense the impending separation and dread during the moment. Tara could see and empathically feel that her beloved maternal grandmother’s body was ravaged with anxiety and pain from cancer. At this time, the only comfort to her grandmother was the beautiful, soothing Indian classical music compositions that played bedside through a simple red tape recorder. When her grandmother passed away in 1998, Tara never forgot the healing power of music as medicine and has since devoted her life to reshaping India’s healthcare infrastructure to include India’s rich musical heritage as a science-based therapy. In her interview with Top Doctor Magazine, Dr. Tara Rajendran discusses her fascinating journey as both an accomplished musician and doctor and her international lecture-concert series, Oncology and Strings.

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Musical Child Prodigy After her grandmother’s death, Dr. Rajendran’s connection to the power of music immediately intensified. At the age of 7, she was already making a name for herself in the Indian classical music world with her solo vocal recitals, which were lauded by erudite classical music audiences and critics. But her incendiary talent in the 7-stringed Saraswati Veena, India’s national instrument, catapulted her to generational talent status at the age of 11. She would go on to have legendary performances of Indian classical music virtuosity on the notoriously difficult Saraswati Veena, including a national broadcast on All India Radio.

The Intersection of Music and Medicine Dr. Rajendran displayed academic brilliance even while pursuing a demanding dual academic schedule of Medicine and Music. However, when her medical training began, she decided to pause music and devote complete focus on medicine -- not an easy choice for any talented med student but especially difficult for Dr. Rajendran, an acclaimed performer of Indian classical music.

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On her 9-month clinical hands-on clerkships in Oncology from Ivy League institutions like Weill Cornell, Harvard Medical School, and Stanford Medicine, she met her mentor, Dr. Anthony D’Amico, the advisory dean of Harvard Medical School. Dr. D’Amico is a radiation oncologist who pushed Dr. Rajendran towards reconnecting to her Indian classical music roots and exploring the intersection of music and medicine.

Oncology and Strings In 2019, Dr. Rajendran started an ongoing international lecture-concert series, Oncology and Strings. The series aims to reshape the international healthcare infrastructure to include

instrumental music therapy, like the music she performs on her Saraswati Veena. The unique stringed instrument itself is a member of the lute family but has several unique acoustic tonal properties. The playing technique on the instrument requires the most gifted and trained musical hands to perform Indian classical music, which has origins dating back to at least 1700 B.C. The twenty-four frets of the seven-stringed instrument represent the 24 presacral vertebrae of the human spine and have long been associated with religious and mythical connections. The unique curvatures in the construction of the Veena allow for a high degree of glissando, something that in the hands of the right performer can evoke gorgeous, transcendent emotional phrases and melodies. The Veena can produce music with ethereal qualities like the sounds of the inimitable Chitti Babu, the masterful performer whose healing music played on the Panasonic tape recorder next to Dr. Rajendran’s ailing grandmother in 1998. PAGE

Repeatability and Reproducibility Oncology and Strings is also meant to educate the international medical community on the scientifically studied randomized control tests of music therapy for specific diseases. “For example, Mozart’s K448 [Sonata for Two Pianos] has been studied for over two decades and has been shown to help pediatric patients with epilepsy.” Music therapy began after World War II, but Aristotle and Plato mentioned music as therapy thousands of years ago. Today, one problem is that music therapy studies are often culturally based. For India, it may be true that Indian classical music on the Veena could be more impactful in many cases. One of the goals of Oncology and Strings is to get international medical students, researchers, and cancer centers to start several randomized control studies so that more advances can happen in medically defined music therapy.

The Future of Palliative Oncology Infrastructure Dr. Rajendran tells Top Doctor Magazine that her ambitious international project, Oncology and Strings, advocates for more than just the patients and the doctors. She intends to push India to have NMC accredited music therapy academic training programs for creating health care professional pathways for India’s near future. She also lends free musical clips to play classical Indian music passively in hospitals, palliative care centers, waiting rooms, and operating rooms. She reminds us that suicide rates in physicians were at a critical level before the COVID-19 pandemic, and in lower-middle-income countries like India, physician burnout leading to suicide or severe depression is an underserved epidemic on its own. Dr. Rajendran thinks that medical students should think twice before totally abandoning their artistic gifts and that reimagining the need for music in the international healthcare infrastructure is a movement that is gaining traction by the day. She tells Top Doctor Magazine, “Maybe somebody like me, as a young medical student, a young Tara, reads this and says… I want to be like her.” Watch for more from this compassionate trailblazer’s blossoming career: she is also an accomplished and published writer for a New York-based international human rights organization. Currently, she is pursuing a Ph.D. with a dissertation focusing on the “Evolution of the use of Indian classical music in medicine.”

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9 Foods To Help You Look Younger By Esther Oladapo

There is no secret magic potion that can instantly make you look young again. Of course, beauty and skincare products are relevant in modern society. But your focus of attention should be on the essential nine foods to look young. Interestingly, most of the foods on this list also increase the longevity of life. Pomegranates Pomegranates contain a high level of antioxidants that makes them one of the best foods to improve or maintain skin health. They contain more antioxidants than green tea and can reduce inflammation and provide sun protection.

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Dark Chocolate It is true – dark chocolate can work wonders as an anti-aging food. Unlike regular chocolate available in the supermarket, dark chocolate contains low sugar and high antioxidants. Dark (and white) chocolate protects your skin from sunlight. As a result, your skin will recover its beauty and youth.

Green Tea Mountainous case studies continue to hail green tea as an elixir of youth. And why wouldn’t they? After all, it contains antioxidants that work as anti-aging agents and rejuvenates the skin. You should be aware that 3-4 cups of green tea a day will protect your skin from damaging radicals and maintain skin hydration throughout the day. Green tea is the most efficient and effective way to avoid wrinkles.

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Avocados Of course, they are as delicious as they are versatile. Plus, avocados come with polyhydroxylated fatty compounds that fight against inflammation and safeguard skin from sunlight. It can even repair damaged DNA. Flaxseeds You may not be aware of it, but flaxseeds come with many benefits. For instance, they contain lignans that reduce insulin levels, blood sugar, and blood pressure. It even reduces the chances of prostate and breast cancer. But it’s the omega-3 properties of flaxseeds that create natural protection for the skin against sun radiation.

Bone Broth That’s right – bone broth comes with a wide range of health benefits. For instance, bone broth contains collagen that is ideal for restoring or maintaining natural skin and beauty. Several controlled studies concur that collagen reduces wrinkles and enhances skin elasticity. Fatty Fish Like salmon, most fatty fish contain various health components that can help you look younger. Studies prove that fatty fish can protect you against inflammation and sun damage. For instance, you can consume salmon for its high anti-inflammatory properties.

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Bananas Yes, the most inexpensive and accessible food on the planet has skin benefits. Bananas contain a high level of antioxidants that serve as natural protection from free radicals that lead to premature aging. It is the main reason you find a lot of banana-based face masks on the market. Extra Virgin Olive Oil When it comes to healthy fats, extra virgin olive oil is (almost) always at the top. Extensive research shows it can prevent different types of cancers and heart diseases. And its unsaturated fats boost skin firmness and elasticity.

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Final Thoughts It may sound basic, but studies confirm that these foods extend life, improve skin quality, and even minimize the chances of contracting various diseases. Once you understand the underlying benefits of these nine foods, you will realize that true beauty depends on the consumption of natural food items. Remember, true beauty is within you, and overdependence on expensive skin care products is not “the” solution. So, don’t just eat to live – eat to look younger for years come with nine crucial age-defying foods.

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Why You Shouldn't Miss a Day of Brushing Your Teeth By Joseph Smalley

Sometimes, you feel tired from work, and all you want is to head straight to bed. Other times you forget because you are still busy making plans for the next day. Either way, it is customary to skip brushing your teeth once in a while. You might think to yourself, "Well, there is no harm in it. I just skipped one day, that is all. I

Raise your hand if you ever missed a day of brushing your teeth. If you did, then do not be embarrassed. Everyone is sometimes guilty of missing a day or two of brushing their teeth. It can happen to anyone.

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can brush my teeth later tonight." But this is a big mistake. If you let your guard down, skipping brushing your teeth can lead to huge repercussions and hurt your future social interactions with others.

Microbes in the Mouth Why is it a big mistake if you missed brushing your teeth for a day? Because tons of microbes live in your mouth—about 700 species of them. There are good ones and bad ones. And it is the bad ones of which you should protect yourself. You might be surprised to hear this, but your mouth has its own ecosystem - from your tongue, gums, teeth, mucus lining, tonsils, cheek muscles, to even your saliva. Each part of your mouth plays a pivotal role in protecting your mouth and making sure it does its job. And the microbes also have their role to play.

Different microbes live in communities. Some of them are located in the tongue, while others like to sit between the tooth and gum. And what's fascinating is, they can interact with other microbes as well. Good microbes help with food digestion and keep a check on the growth of harmful microbes. Harmful microbes are the ones that cause tooth decay, plaque, and mouth disease such as gingivitis. Sugar is the fuel that feeds certain types of microbes. They multiply and spread out, creating acid that harms the surface of your teeth. Therefore, dentists encourage people not to drink too many sugary drinks or eat too many desserts.

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Long Term Consequences if You Don't Brush Your Teeth Everyday As adults, it can be a pain to remind yourself to brush your teeth every time before going to bed, although it's clear that no one is a lover of bad breath. Having poor dental hygiene can be a serious cause of embarrassment and social anxiety for many people. Poor dental hygiene also determines a person's state of mind. Here are some of the few consequences if you do not develop the habit of brushing your teeth regularly: 1. Yellow Teeth: It is normal to have yellow teeth. The people you see in ads with white teeth only have white teeth because of chemical whitening from the dentist. However, there's a difference between light yellow and deep yellow tooth discoloration. If you are a coffee lover but do not brush your teeth regularly, you might notice your teeth are a lot more yellow than usual. That happens because coffee can stain your teeth. The same is true for nicotine if you like to smoke a lot. 2. Gingivitis: Gingivitis is a common gum disease that starts with the inflammation of the gums, heading towards irritated gingiva, and eventually leads to periodontitis and tooth loss. The leading cause of gingivitis is poor dental hygiene.

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3. Tooth Decay and Cavities: They are the most common dental health issues in the world, very common in children, young adults, and older people. Cavities are permanently damaged areas in your tooth that make tiny openings or holes. It is important to treat cavities early, or else they will lead to severe toothache, infections, and overall gum health. 4. Big Dental Bills: It is common knowledge that procrastinating a visit to the dentist can lead to higher bills. For example, if left untreated for many years, cavities will require a root canal that costs a lot more and may lead you to dig deeper into your pocket.

5. Negative Social Impact: Though not all of us admit it, people judge others at first glance. No one wants to be friends with someone who has bad breath or poor dental hygiene. And this can put you in a difficult position if you don't continue to take care of your teeth. Tips on How to Keep Teeth Healthy Numerous severe consequences await just around the corner if you don't keep the habit of regularly brushing your teeth. This goes for everyone of all ages. Therefore, parents should instill the habit of toothbrushing into their children's minds while they are young to prevent tooth decay. Here you can find a few helpful tips on how to keep your teeth healthy: 1. Floss Regularly: Sometimes, food debris can get stuck in between the teeth and in the gums. Learn how to floss correctly and remove the gunk out of your mouth to prevent plaque build-up.

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2. Mouthwash: Bacteria multiply quickly. Rinsing your mouth with mouthwash can go a long way in keeping the harmful bacteria at bay. It also helps freshen your breath. 3. Brush Your Teeth Twice a Day: Dentists encourage brushing at least twice a day. Once in the morning when you wake up and also before going to sleep. Running a brush across your teeth allows food debris to loosen in between teeth, preventing plaque from sticking to your teeth.

4. Visit the Dentist Regularly: Keeping a daily routine for brushing your teeth is great, but it is even better if you visit the dentist regularly. Even if you do not have any dental issues, a dentist can still perform tooth cleaning from plaque build-up or provide regular health maintenance for your teeth. 5. Avoid Eating or Drinking Too Much Sugar: Bacteria loves sugar. It is a feast for them and allows them to multiply, causing tooth decay, plaque build-up, and causing mouth ulcers.

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What Should You Watch For When Purchasing Supplements? By Esther Oladapo

When shopping in the supplement aisle on our supermarket trips, we all tend to fall for the baits. Most of us cannot resist the promises of brighter skin, healthier hair and nails, sickness prevention, boosted metabolism, and energy. But do you know that not all supplements contain all that they claim on their labels? Not all supplements contain premium quality ingredients, and many can even contain ineffective ingredients. We know this makes the selection process even more confusing for you, but the truth is that there are different classifications. For each law, the dietary supplements, the manufacturing standards, and the classifications will differ. For all we know, supplements can even contain certain disagreeable ingredients because the FDA gives them authority to do their own testing. With all of this, how do you decide whether you’re picking the good vitamin stuff or the useless one?

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In this short guide, we’ll enlighten you on what to watch out for when shopping for supplements. This way, you’ll be sure you’re bringing home what’s healthy for you:

Thoroughly Inspect the Claims Before you go shopping for your supplementary capsules, liquids, or softgels, do your homework. Read some clinical studies from authentic sources so you can note the active ingredients a good supplement should contain. When you’re shortlisting options, make sure that the supplement contains all the necessary ingredients in the label that the studies outline. For example, if you want a supplement to induce joint comfort, your supplement choice must contain Cosamin DS. The clinical study supports this ingredient for its health benefits for joints. Mark Bearing USP Verification It would be best if you looked for a mark on the supplement bottle that shows USP verification. This means that the US Pharmacopeia, which is non-profit, verifies that the product has all the ingredients the label specifies. It also verifies that the product does not contain any harmful levels of contaminants. Check the Expiry Date Many may tell you that it is alright to use products beyond their expiry dates, and for other products, it’s okay. But supplements? You must never even consider using those that have expired or are close to expiry. Before you buy a supplement, make sure that its bottle clearly states the expiry date. It will give you an idea of when the store shelved the product. PAGE

Stay Away from Chinese Supplements The inappropriate manufacturing processes, ideals, and poor regulations in China are not uncommon knowledge. We’re all aware of their lack of hygiene practices. Furthermore, Chinese manufacturers do not hesitate to use contaminants. Hence, lead is a widespread ingredient in their supplements, so we strongly advise you against purchasing any Chinese supplements Only Purchase from Reputable Companies In some cases, it is essential to settle for the high brands, especially in health matters. The higher companies undergo rigorous testing for purity and safety. In fact, they earn their reputation for being reliable and authentic. Several underhanded manufacturers are not conscientious in their practices and many even practice “skip batch testing.” They do it to reduce their overhead costs, which is why you can never trust their quality and safety. Hence, before you select a brand, make sure you are knowledgeable about their testing standards, industry reputation, etc., to be confident of genuine supplements.

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Stay away from Doubtful Ingredients Before you go supplementation hunting, do take time out to learn about the questionable ingredients. We can tell you about four that have so far shown drastic side effects on health. 1. Bitter orange- this one has chemical synephrine and can lead to strokes and cardiac arrests in even healthy people. It is especially risky with caffeine. Better to stay away! 2. Kava- this ingredient can cause significant liver damage and certainly not worth risking. 3. Chromium- an overdose of chromium can cause fatal kidney failure and also anemia. Do not consume supplements with this ingredient. 4. Contaminated L-tryptophan- this ingredient has shown it can cause neurotoxic reactions. Indeed not a good choice for your health. Clear Contact Information When shopping for supplementation, another vital thing to look for is the company’s credentials. The packaging of the product must clearly state the number, address, and headquarters of the company. They should also provide information to contact the manufacturer in case you need to. Final Thoughts Several clinical studies have shown promising results of how some supplements can boost our health. Many people also claim satisfactory personal experiences and an improvement in their health after taking particular supplementation. However, when shopping for one, it is essential to pick the proper supplementation for use carefully. PAGE

Revenge Bedtime Procrastination By Oyalola Lateef The current business climate created a new trend that has drawn attention from the public and the press. People in high-stress jobs sacrifice a bulk of their day for efficiency and try to make up for the loss of entertainment in a rather detrimental way. Between work, cooking, running errands, walking the dogs, raising children, and other essential daily life activities, many people have little time to do things for fun and pleasure. PAGE

Consequently, they tend to procrastinate during bedtime to do the things they love. The refusal to go to bed when you should is a psychological phenomenon known as “revenge bedtime procrastination,” which describes the decision to sacrifice sleep for more pleasurable activities such as bingeing and scrolling through social media. Bedtime procrastination is a relatively new concept that came up in a study paper by Dr. Floor Kroese and colleagues from the Department of Clinical and Health Psychology, Utrecht University in the Netherlands, published in 2014. Dr. Kroese and her colleagues describe this procrastination as “going to bed later than intended while no external circumstances are accountable for doing so,” meaning that a person who chooses to delay bedtime without genuine reason engages in bedtime procrastination.

The word “revenge” was added to the phrase, and it started appearing in China in late 2016. It was further introduced to English speakers by Daphne K. Lee. Revenge Bedtime Procrastination is a deliberate decision to stay awake past bedtime to create a “me time.” People naturally revenge on sleep almost as an act of rebellion to take back some precious time they lost to recoup on the ever-increasing demands at work and home. Even though it is evident that sleep deprivation takes a toll on mental health, people who engage in this infamous practice want to get enough rest, but they fail to do so. This behavioral pattern is known as the intention-behavior gap. With that in mind, experts warned that insufficient sleep is a global public health epidemic. According to a global sleep survey across 12 countries with over 11,000 responses revealed that 62% of adults feel they get fewer hours of sleep than needed, averaging 6.8 hours than the 8 hours recommended by sleep experts.

People procrastinate on sleep for so many reasons, but some factors will be considered for sleep deprivation to be deemed bedtime procrastination: · Delaying going to sleep and reducing total sleep time. · Staying awake later than necessary for no serious reasons. · Knowing that the delay will have a negative consequence on mental health.

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Even though a study in the international journal of environmental research and public health showed that adolescents are the most apparent bedtime procrastinators, another study also showed that women and students are more likely to engage in bedtime procrastination. However, research on the sleep phenomenon is still in the early stages, and further research will reveal those most affected by it. Reducing sleep hours as a form of revenge and retaliation is dangerous to health, and it can lead to a plethora of harmful mental and physical health issues that can affect the quality of life. Getting eight or more sleep hours refreshes the mind, and lack of it negatively affects reasoning, alertness, reaction times, and working memory. Another effect of sleep deprivation includes diabetes, obesity, heart disease, hormone-related problems, and a weaker immune system. When you deprive yourself of adequate sleep for a long time, your odds of dying early from any cause increase. Overcoming bedtime procrastination requires healthy sleep hygiene, which involves creating a conducive sleeping environment and good sleep habits. Creating a set nighttime routine to facilitate sleep can help reduce the impulse to stay awake longer than necessary. Listed below are some examples of sleep habits you can incorporate into your daily schedule: · Find your proper sleep and wake-up time. · Keep electronic devices away from your reach. · Shut down your social media and other notifications. · Avoid taking caffeine, tobacco, and alcohol in the afternoon and evening. · Do some yoga or meditation to help ease you into sleep. · Skip big night meals.

Sticking to these healthy sleep habits can improve your life significantly and also improve your quality of life. Thankfully, the awareness of the inherent danger associated with bedtime procrastination is an excellent step in the right direction. If your negative sleep patterns persist, talk with a doctor who can provide a professional evaluation of your health and determine if you have a sleep disorder.

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10 Tips to Keep Your Vision Healthy By Esther Oladapo

Eyesight plays an essential role in our lives. Without it, we wouldn’t know how to move through life. From capturing light every moment to delivering messages to our brain through neurons, our eyes perform a monumental job. Our eyes are nature’s biggest blessings, and we must do everything possible to protect their health. Keeping your vision healthy requires a few practices but will ensure maximized and optimal functionality for years. Let’s look at the top 10 tips below:

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1. Eye Exam- Comprehensive Dilation Self-assessment is not enough in the case of vision health. You may think you boast perfect eyesight, but it is essential to have a routine comprehensive dilated exam. That is the best way to ensure your vision is on point or whether you need contact lenses and glasses. Furthermore, you can never know how many kinds of eye diseases or macular degeneration cases occur without warning. Therefore, an exam is the best way to detect and treat eye problems in the early stages.

2. Eye Protection A thoughtful precaution is always to wear a pair of sunglasses when stepping outdoors during the day. Even on cloudy days, some eye protection is a thoughtful idea. They block almost a hundred or at least ninetynine percent of UVB or UVA radiation. Some other protective measures include: - Giving your eyes a break after every 20 minutes when you’re working continuously on the PC. - Wash your hands thoroughly before putting on your lenses. Also, disinfect them and replace them timely. - Use protective eyewear for activities like sports, construction, repairs, etc.

3. Health Maintenance Maintaining your health and making healthy choices all the time impact your vision positively. Eating well can reduce your risks of several diseases that can cause vision loss, such as high blood pressure and diabetes. Try to eat more fish, dark green leafy veggies. Also, refrain from smoking and other harmful habits.

4. Prescription Lenses - Only Wear the Right One Many tend to avoid contact lenses and prescribed glasses. While this habit may not cause eye diseases, it will undoubtedly produce headaches, eyestrain, and unsafe vision. Numerous people find wearing prescribed glasses or lenses quite uncomfortable, but one can always ask their doctor for alternatives. You can even explore options for corrective surgery, but taking action in time will keep your vision healthy for long. 5. Refrain from Smoking Smoking is not only harmful to health but also leads to cataracts. Moreover, smoking can cause significant damage to the optic nerve and can also speed up the macular degeneration process. If you haven’t quit smoking already, now is the time to do so. You will do your eyes a great favor.

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6. Managing Blood Sugar Levels People are already aware that diabetes can lead to vision problems if one does not maintain their blood sugar level. But the good news is that you can prevent your vision from deteriorating. One can prevent nearly ninety percent of the vision loss occurring from diabetes with some preventative measures. These include asking your healthcare providers for the appropriate blood sugar management routine. Alongside, it would help if you keep your cholesterol and blood pressure in check. Learn the ABCs of diabetes and follow them regularly.

7. Weight Control Obesity and overweight have a direct link to diabetes and several systematic conditions. These ultimately lead to vision loss and can result in glaucoma or diabetic eye problems, which is why you must strictly keep a check on your weight. You must consult your doctor if you need help in maintaining a healthy weight. 8. Exercise By exercising regularly, you will stay fit physically and health-wise, keeping all diseases leading to vision problems at bay. In addition, cardiovascular exercises are specifically helping in lowering intraocular pressure. These exercises further protect your cells in the retinal ganglion and increase blood flow to your optic nerve.

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9. Some Important Foods Certain foods are perfect for your eye health. Spinach, collard greens, kale, and carrots should be part of your daily intake. You have heard about carrots for sure, but alongside do remember to include more vegetables and fruits in your daily diet. 10. Family Eye History Knowing your predecessors’ eye health history can help you look for symptoms of any eye disease that runs in the family. Many eye problems are hereditary, too, so if you take precautions from the start, you will better protect your vision. Final Thoughts Our vision is one of the central parts of our lives. Having a healthy vision means we can live life just as we want to. With proper preventative measures, such as a regular eye exam, healthy living, eating habits, exercising, blood sugar management, etc., we can maximize the health and quality of our vision for long years.

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