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Top 5 Tips to Maintain Eye Health

Top 5 Tips to Maintain Eye Health

Taking care of the eyes is crucial as they are the primary sensory organ that helps interact with the world. To maintain good vision, consuming rich nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins A, C, and E is essential. One must also take preventive measures like wearing sunglasses, using safety glasses while working in certain industries, or reducing screen time. Given below are some other ways to maintain optimal eye health.

1. Avoid wearing contacts to sleep
When one blinks, oxygen enters the eyes and keeps them moist even when awake. However, contact lenses significantly reduce the amount of oxygen and moisture the eyes can access as they fit over the eye’s surface. This problem is compounded when one sleeps. Without enough oxygen, the corneal cells, known as hypoxia, lose their ability to fight bacteria effectively.
According to the Centers for Disease Control (CDC), over 50% of contact lens wearers have reported sleeping with their lenses at least once. But even a single night of sleeping with contacts in can be dangerous. It is only recommended if the eye doctor has advised to wear contacts overnight. Studies have shown that sleeping with contact lenses increases the risk of developing an eye infection by six to eight times.

2. Use only clean contact lenses
Careful upkeep is necessary for contact lenses. Always wash hands after handling contacts and dry them with a lint-free cloth before handling them again. Additionally, the sterile solution that the optometrist advised must be applied.
Additionally, one should put eye drops because wearing contact lenses could dry up and irritate them. The pain of dry eyes brought on by wearing contacts can be relieved by eye drops. Choose eyedrops designed primarily for use with contact lenses. At the very least, one should apply the drops every day. Many people need to utilize computer displays more frequently when working on computers since they regularly bother the eyes.
Before storing the contact lenses in a case, make sure to replace the solution with an authorized contact lens solution. Do not store the lenses in water.

3. Ensure wearing the correct prescription
An improper prescription for glasses or contacts can cause a headache. Likely, one is not wearing the most precise prescription if one has eye strain, headaches, or discomfort.
The eyes may hurt when one wears the incorrect prescription for an extended period. The constant effort to make the eyes see more clearly will eventually wear down the eye muscles, resulting in headaches. Because of this, one may frequently get headaches as a warning that the eyesight prescription isn’t correctly diagnosed.
It’s essential to have the correct prescription for each pair of eyewear because contact lens/colored lens and eyeglass prescriptions differ. from person to person and cannot be shared.

4. Wear sunglasses for protection
Spending time outdoors in the sunshine is beneficial for our well-being. It helps the body produce vitamin D, which strengthens the immune system, regulates sleep patterns, and reduces the risk of depression. However, excessive exposure to the sun’s ultraviolet (UV) radiation can lead to eye problems such as sunburn and corneal irritation. Therefore, enjoying the sunshine in moderation and taking necessary precautions to protect the eyes is essential.
Sunglasses are not just a fashion statement but crucial for maintaining good eye health. The sun’s ultraviolet (UV) radiation can cause eye-threatening disorders such as cataracts, macular degeneration, and glaucoma.
Therefore, wearing sunglasses outside, whether hot and sunny or cloudy and overcast, is essential. It is recommended to wear sunglasses all year round to ensure the best eye protection. When selecting sunglasses, make sure they provide 100% UVA/B protection. Without UV protection, sunglasses can be harmful to the eyes. Over time, excessive sun exposure, even from the reflection of the sun’s rays off sand, water, or snow, can cause eye disorders that may affect vision, such as cataracts and macular degeneration.

5. Reduce screen time
Staring at the computer or mobile screen for a long time can cause strain to the eye. This is because when one keeps looking at the screen without rest, one may forget to blink their eyes. To reduce the strain thus caused, follow the 20-20-20 rule. This says to look away from the screen every 20 minutes to a distance of 20 feet away for 20 seconds.

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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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12 warning signs of kidney disease

Kidneys play a pivotal role in maintaining the body's internal environment. They filter toxins and excess substances from the blood and contribute to the production of vital hormones. Kidney disease is a condition that silently affects millions worldwide. These organs, responsible for filtering waste and maintaining fluid balance, can experience distress that often goes unnoticed. Understanding the subtle yet crucial indicators equips individuals with the knowledge to seek timely medical attention. 1. Changes in urination patterns Here are a few changes noticed in urination patterns: Increased urination (polyuria) This happens when the kidneys struggle to concentrate urine, leading to frequent urination, including during the night. Factors like diabetes or excessive fluid intake can influence it. Polyuria can be distressing, as it can disrupt daily routines and sleep patterns. Decreased urination (oliguria) In contrast, kidney disease can lead to reduced urine output. This occurs as the kidneys struggle to filter waste and regulate fluid balance. Oliguria can be a cause for concern, as it may indicate significant kidney impairment. It's important to seek medical attention promptly if this symptom is observed. Presence of blood in urine (hematuria) Hematuria, or blood in the urine, can be a sign of kidney distress. It can indicate damage to the nephrons, the microscopic filtering units within the kidneys. Hematuria may be visible to the naked eye or detected only through a urine test. It's crucial to note that while it may be alarming, hematuria can also be caused by factors unrelated to kidney disease, such as urinary tract infections or kidney stones. Foamy or bubbly urine Foamy or bubbly urine is a visual sign of potential kidney dysfunction. It is caused by excessive protein in the urine, a condition known as proteinuria. This occurs when the kidneys' filtering units become impaired, allowing the protein to escape into the urine. While proteinuria is often associated with kidney disease, it can also be indicative of other health conditions. Therefore, a comprehensive evaluation by a healthcare professional is essential for an accurate diagnosis. Persistent fatigue and weakness Reduced production of erythropoietin, a hormone produced by the kidneys, can lead to anemia. This results in fatigue, weakness, and a general sense of lethargy. Fatigue associated with kidney disease can be particularly debilitating and impact daily activities. Anemia in kidney disease can be multifactorial, influenced by factors like reduced erythropoietin production and decreased iron absorption. Managing anemia is a crucial aspect of kidney disease treatment. Swelling (edema) When the kidneys cannot regulate fluid balance, excess sodium and water can accumulate in the body's tissues, leading to swelling. This is known as peripheral edema. Swelling may be observed in the lower extremities, hands, and face. It's important to note that while edema can be a significant sign of kidney disease, it can also be caused by other health conditions. Therefore, a thorough evaluation is essential to determining the underlying cause. High blood pressure (hypertension) Healthy kidneys play a crucial role in regulating blood pressure by controlling sodium levels and fluid balance. When kidney function is impaired, blood pressure may become elevated. Regularly monitoring blood pressure is essential. Hypertension in kidney disease can lead to further complications if not managed effectively. It's important to implement lifestyle changes and, when necessary, treatments to maintain blood pressure within a healthy range. Unexplained back pain Persistent pain in the upper back or sides, particularly near the kidneys, may indicate kidney issues. Kidney pain is usually felt deeper and higher in the back, beneath the ribs. It can be caused by inflammation, infection, or kidney swelling. A prompt medical evaluation is crucial to determining the cause and appropriate course of action. It's worth noting that back pain can also be caused by factors unrelated to kidney disease, so a thorough assessment is essential for an accurate diagnosis. Nausea and loss of appetite As waste products build up in the blood due to impaired kidney function, it can lead to a loss of appetite, accompanied by feelings of nausea and sometimes vomiting. This can significantly impact an individual's nutritional intake and overall quality of life. Promptly addressing these symptoms is essential for comfort and proper kidney disease management. Additionally, managing food and fluid intake in consultation with a healthcare provider is crucial for individuals with kidney disease. Difficulty sleeping Electrolyte imbalances, which can occur in kidney disease, can disrupt nerve and muscle function. This may lead to symptoms like muscle cramps or restless leg syndrome, making it difficult to fall asleep or stay asleep through the night. Disrupted sleep patterns can contribute to overall fatigue and impact daily functioning. Proper sleep hygiene and, when necessary, interventions to address electrolyte imbalances are important aspects of managing sleep difficulties in kidney disease. Metallic taste in the mouth The accumulation of waste products can lead to alterations in taste perception. Some individuals with kidney disease report a persistent metallic or ammonia-like taste in the mouth, which can be bothersome and impact appetite. This symptom can be particularly challenging for those managing kidney disease. It's important to communicate any changes in taste to a healthcare provider, as they may be indicative of underlying kidney dysfunction or other health conditions. Shortness of breath Impaired kidney function can lead to fluid overload, resulting in shortness of breath. This is due to excess fluid accumulating in the lungs. It's crucial to address this symptom promptly, as it can indicate a serious progression of kidney disease. Shortness of breath can significantly impact an individual's quality of life, so effective management of fluid balance is essential. Dry, itchy skin Kidneys play a role in regulating mineral and electrolyte balance, including phosphorus. When kidney function is compromised, phosphorus levels can rise, leading to skin irritation and itchiness. Dry, flaky skin can also result from inadequate hydration, which is common in kidney disease. Proper skincare and managing phosphorus levels are important for alleviating skin discomfort in individuals with kidney disease. Recognizing these early signs of kidney disease is crucial for early intervention and an improved prognosis. If any of these indicators are present, seeking prompt attention and evaluation is essential for appropriate guidance. Early detection and effective management can significantly improve outcomes for individuals with kidney disease.

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