Eye Health Essentials

Your eyes are an important part of your health. There are many things you can do to keep them healthy and make sure you are seeing your best. Follow these simple steps for maintaining healthy eyes well into your golden years.

Feed Your Eyes

Good eye health starts with the food on your plate. Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems like macular degeneration and cataracts. Eating a diet rich in fruits and vegetables, particularly dark leafy greens such as spinach, kale, or collard greens is important for keeping your eyes healthy.

Know your family’s eye health history

Talk to your family members about their eye health history. It’s important to know if anyone has been diagnosed with a disease or condition since many are hereditary. This will help to determine if you are at higher risk for developing an eye disease or condition.

Never sleep in contact lenses

The risk of developing a corneal ulcer is 10 to 15 times greater in extended-wear contact lens users than those who only wear their contacts during the day. Sleeping in contact lenses deprives your corneas of oxygen, that can cause infection and encourage bacteria to grow.

It’s fine to take a 20-minute nap in your contacts but it’s safer to take them out beforehand—just in case you oversleep! If you do wake up to realise you’re still sporting your lenses, don’t try to take them out right away; if your eyes are dried out, you could actually pull the top layer of your cornea away with them. Instead, wait 20 to 30 minutes and lubricate with artificial tears before you remove the contacts. Then stick to glasses for the rest of the day.

Use Safety Eyewear

If you use hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles. Sports like ice hockey, racquetball, and lacrosse can also lead to eye injury. Wear eye protection. Helmets with protective face masks or sports goggles with polycarbonate lenses will shield your eyes.

Don’t touch and rub your eyes

Whether you wear contacts or not, you’re asking for trouble by unnecessary poking and rubbing your eyes. Sometimes your eyes itch and you have to rub, but it’s best to keep the lid closed and only touch the outside of the eye. Rubbing too hard can also lead to broken blood vessels and inflammation. Your eyes are protected by mucous membranes—moist tissue that can easily collect dirt and germs—so they’re a great place for bacteria to grow.

Give your eyes a rest

If you spend a lot of time at the computer or focusing on any one thing, you sometimes forget to blink and your eyes can get fatigued. Try the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This can help reduce eyestrain.

Get annual eye exams

Getting your overall eye health checked out is extremely important. There are no pain receptors in the eye, so if you have a broken blood vessel or a tumour, you would otherwise not know it until it starts to interfere with your vision, or worse.

Never use expired solution, lenses, or drops

Solutions have cleansers that kill bacteria on your lenses, so once expired, their ingredients cease doing their job.

The same thing goes for the lenses themselves, which sit in a sterile solution that can break down over time. Artificial tears and prescription eye drops also have expiration dates that you should pay close attention to, as well. And never rinse your contact case or store contacts in any liquid that’s not sterile, like tap or distilled water; both have been associated with Acanthamoeba keratitis, a drug-resistant corneal infection.

Wear sunglasses all year round

Failing to wear proper UV protection can result in corneal burns, skin cancer on the eyelids, and visible spots on the whites of the eyes. Make sure your glasses provide protection against UVA and UVB rays and wear them whenever you’re out in the sun.

Quit smoking or never start

Smoking is as bad for your eyes as it is for the rest of your body. Research has linked smoking to an increased risk of developing age-related macular degeneration, cataract, and optic nerve damage, all of which can lead to blindness.

At Kokilaben Hospital, we are committed to providing the highest quality of eye care as per international standards. From general services to the treatment of a variety of eye problems, our Ophthalmology Clinic combines cutting edge technology with professional expertise, compassion and dignity to deliver the best results.

https://www.kokilabenhospital.com/departments/clinicaldepartments/opthalmology.html

Higher consumption of citrus fruits, sodas and juices, coupled with changes in dining hours during the summer months can induce acid reflux.

Acid reflux occurs when some of the acid content of the stomach flows up into the oesophagus, which moves food down from the mouth. The stomach contains a strong acid that helps break down food and protect against pathogens. The lining of the stomach is specially adapted to protect it from the powerful acid, but the oesophagus is not protected. A ring of muscle normally acts as a valve that lets food into the stomach but not back up into the oesophagus. When this valve fails, and stomach contents are regurgitated into the oesophagus, the symptoms of acid reflux are felt, such as heartburn.

Causes of Acid Reflux

One common cause of acid reflux disease is a stomach abnormality called a hiatal hernia. These are other common risk factors for acid reflux disease:

• Eating large meals or lying down right after a meal
• Being overweight or obese
• Eating a heavy meal and lying on your back or bending over at the waist
• Snacking close to bedtime
• Eating certain foods, such as citrus, tomato, chocolate, mint, garlic, onions, or spicy or fatty foods
• Drinking certain beverages, such as alcohol, carbonated drinks, coffee, or tea
• Smoking
• Being pregnant

Symptoms of Acid Reflux

The main symptom of acid reflux is heartburn. Heartburn is a discomfort – happening in the oesophagus and felt behind the breastbone area – that takes the form of a burning sensation; it generally gets worse when the person lies down or bends over. It can last for several hours and also tends to worsen after eating food.

If heartburn occurs regularly – two or more times a week – it is termed gastroesophageal reflux disease. It can also have other symptoms, including:

• Dry, persistent cough
• Wheezing
• Asthma
• Nausea
• Vomiting
• Throat problems
• Difficulty or pain when swallowing
• Chest or upper abdominal pain
• Dental erosion
• Bad breath

Foods that may help reduce your symptoms

There are specific foods you can incorporate into your diet to manage symptoms of acid reflux.

• Green leafy vegetables
• Ginger
• Oatmeal
• Non-citrus fruits
• Egg whites
• Healthy fats (walnuts, olive oil, sesame oil etc)

Lifestyle changes to treat acid reflux

One of the most effective ways to treat acid reflux disease is to avoid the foods and beverages that trigger symptoms. Here are other steps you can take:

• Eat smaller meals more frequently throughout the day
• Quit smoking
• Put blocks under the head of your bed to raise it at least 4 inches to 6 inches
• Don’t eat at least 2 to 3 hours before lying down
• Don’t wear tight clothes or tight belts
• If you’re overweight or obese, take steps to lose weight with exercise and diet changes

Common trigger foods for people with reflux

Certain foods tend to cause problems for many people with the disease. To control your symptoms, you could start by eliminating the following foods from your diet.

• High-fat foods like:
  • french fries and onion rings
  • full-fat dairy products such as butter, whole milk, regular cheese, and sour cream
  • high-fat desserts or snacks such as ice cream and potato chips
  • cream sauces, gravies, and creamy salad dressings
• Citrus fruits like:
  • oranges
  • grapefruit
  • lemons
  • limes
  • pineapple
  • tomatoes
• Chocolate
• Garlic, onions, and spicy foods
• Caffeine
• Mint

Treatment of Acid Reflux

It’s time to see your doctor if you have acid reflux symptoms two or more times a week or if medications don’t bring lasting relief. Working with your doctor can also help you develop a diet to control or lessen your symptoms.

Kokilaben Dhirubhai Ambani Hospital’s Centre for Diabetes & Obesity has a host of facilities to deal with acid reflux and its associated problems.

https://www.kokilabenhospital.com/departments/centresofexcellence/centrefor_diabetesobesity.html

Eight hours in a chair in front of a computer, five days a week can take a serious toll on your body. From avoiding eye strain and back pain to reducing calorific snacks, here are tips that will help you stay healthy and in shape at work.

Snack Smart

Take a break, get a breath of fresh air, and skip the fried, or sugar-loaded snacks. Smart snacks would include dry fruits, fruits, nuts and seeds etc. or you can carry a homemade salad or granola too.

Posture Perfect

Slouching while working is very bad because, over a period, it can cause a musculoskeletal disorder. This can further lead to recurring pain, numbness, tingling and stiffening of various body muscles. In order to avoid this problem, follow these steps:

• Maintain the 90-90-90 (neutral) posture.
• Adjust chair height to make thigh parallel to the ground.
• Adjust armrest height to maintain relaxed shoulder position and ensure wrists are straight.
• Lock chair back in the upright position.

Water Wins

Drinking an adequate amount of water, eight to 10 glasses every day can help keep you hydrated. Many foods are also good sources of water; fruits like oranges, grapefruit, grapes, watermelon, and apples can help keep you healthy and hydrated. The 3 o’clock lull that you may feel at work can be due to dehydration.

Laptop Level

Though laptop stand raises the laptop screen to your eye level, you may end up bending your wrist upwards, which can cause wrist problems in the future. To maintain a straight wrist position:

• Use an external keyboard: While using a laptop stand, use an external keyboard for typing. It helps in keeping your wrist in the correct position.
• Take support of the desk: Keeping the external keyboard on the edge of the desk leaves your arm with support. Hence, move the keyboard slightly in front, bringing your chair closer and rest your arm on the desk.
• Increase chair height appropriately: Adjust your chair height in such a manner that your arm rests completely on the armrest, maintaining the 90-90-90 rule.

Exceptional Exercise

One of the most important things you can do during the day to stay healthy and in shape is to exercise. Walking during lunch is a great idea. Not only are you burning calories, but you’re de-stressing and refreshing. If you really can’t get out during lunch, park farther away than you normally do so you have a short walk to work in the morning and evening or make it a habit of taking the stairs instead of the elevator.

Super Stretches

Take periodic health-breaks, because if you get too focused on a task, this will lead to a still posture, which can reduce blood flow to muscles and can increase fatigues. Over time, it can also lead to numbness and pain. Hence, to avoid this problem, keep varying your task during the day, regularly adjust your position and flex your body to improve blood circulation. This will help to keep you energetic and active all day long.

Clean the Clutter

Your keyboard, mouse and phone can harbour thousands of germs that are just waiting to make you sick. So get out the disinfectant. Viruses can survive for hours to days on a hard surface … if a virus such as a rotavirus were on the surface of a telephone receiver, infectious doses could easily be transferred to persons using the telephone.

Recent studies have indicated that sitting for long periods of time does not have a positive impact on your health. However, following these tips can give your health a good boost!

Kokilaben Dhirubhai Ambani Hospital’s Pain Management and Palliative Care Clinic helps in reducing pain and restoring the quality of life. Our skilled team of doctors excel in managing any kind of pain. Click here for more:

https://www.kokilabenhospital.com/departments/clinicaldepartments/painmanagementpalliativecare.html

A functioning liver works as your bodies’ fat-burning organ: It converts nutrients from the food you eat into essential blood components, storing vitamins and minerals and producing proteins and enzymes to maintain hormone balances in your body. Your liver also helps your immune system fight infections, remove bacteria from the blood and make bile, which is essential for digesting meals. Mistreating your liver can raise the risk of obesity, cardiovascular disease, chronic fatigue, headaches, digestive problems, allergies and many other ailments, which is why keeping your liver healthy is of vital importance.

Garlic, which has a high amount of allicin and selenium, helps your liver activate enzymes that can flush out toxins.

One of your most powerful allies in cleansing the liver is leafy greens, which can be eaten raw, cooked, or juiced. Extremely high in chlorophyll, greens soak up environmental toxins from the bloodstream and have the ability to neutralise metals, chemicals and pesticides that may be in your foods, acting as a protective mechanism for the liver. Incorporate leafy greens such as bitter gourd, spinach and mustard greens into your diet as this will increase creation and flow of bile—the substance that removes waste from the organs and blood.

Eating or drinking grapefruit juice can help your liver flush out carcinogens and toxins. This fruit is also high in both vitamin C and antioxidant properties.

In relation to fruits rich in vitamin C, citrus fruits like lemons and oranges also help your body cleanse out toxic materials and aid the digestion process.

Beets are high in plant-flavonoids, while green tea is full of plant antioxidants known as catechins, both of which have been known to improve the functions of your liver. Just remember that green tea offers the benefits, not green tea extract. Some research suggests green tea extract may actually have a negative effect on liver health.

Adding more avocados to your diet can help your body produce a type of antioxidant called glutathione, which is needed for your liver to filter out harmful materials.

Cruciferous veggies like broccoli, cabbage and Brussels sprouts also increase the amount of glucosinolate (organic compounds) in your body that helps create enzyme production for digestion.

Turmeric has been known to help the body digest fats and stimulate the production of bile. It can also act as a natural form of detox for your liver.

Walnuts are also high in glutathione and omega-3 fatty acids, which help support your liver through its cleansing process.

Avoiding an excessive consumption of tobacco, alcohol, coffee and white sugar and adding in low-impact exercises (like daily walks) and drinking lots of water are additional ways to ensure good liver health.

Often referred to as the gatekeeper of the body, it is important to remember that although the immune system protects your body from many dangers, it is the liver that protects the immune system from becoming overloaded.

Contact our Nutrition Department to create a liver-friendly diet that ensures maximum health!

https://www.kokilabenhospital.com/departments/clinicaldepartments/nutrition.html

With the mercury levels rising steadily every day, summer seems to completely drain everyone out. Temperatures have been scorching high and humidity levels are escalating by the day. In such conditions, your body needs the help of cooling foods that will balance your diet and keep your energy levels stable. The good part about summer is the availability of our favourite seasonal fruits and vegetables! Make the most of them by including them in your diet right away!

Here’s what to include and remove from your summer diet.

Watermelon

True to its name, watermelon is over 90% water. It’s also an even better source of cancer-fighting lycopene than raw tomatoes. At just 44 calories a cup, there’s no reason not to bite into this summery fruit. Avoid buying the chopped watermelon slices sold by the roadside vendors as it can increase your risk of getting diarrhoea.

Salad leaves

Amaranth leaves, rocket leaves, basil and other summer herbs should be tossed together to make a great summer salad. They create a powerhouse of nutrition and are a great way to lose weight. Add in fruits, nuts, peppers, mint or coriander leaves to make a light and lovely meal.

Cucumber

Stay cool as a cucumber! It’s a joy to have a cool bite of this crisp, nutritionally dense vegetable that is packed with nutrients like Vitamin K, Vitamin C, Magnesium, Riboflavin, B-6, Folate, Calcium, Iron, Phosphorus, Zinc and Silica. Moreover, it helps keep constipation at bay!

Mint

Mint is a simple, easily available, inexpensive herb which you can add to your curd to make pudina raita or have it in the form of chutneys besides using it in dips. Besides having cooling properties, this refreshing herb aids in digestion and provides the perfect detox!

Tomato

Eating tomatoes could give you a little extra protection from the sun: consuming more lycopene—the carotenoid that makes tomatoes red—may protect your skin from sunburn.

Bottle Gourd

This vegetable is rich in calcium, magnesium, Vitamin A, C and folate. The superhero vegetable works well on high blood pressure, keeps the heart healthy and is considered an excellent blood purifier.

Curd

Curd is a delicious coolant in this scorching heat. Used in chaas or dips, curd can stimulate digestion and give your body a calcium boost! Is it advisable to keep a limit on the consumption of curd.

Coconut water

Laden with simple sugars, electrolytes and essential minerals, coconut water helps keep the body well hydrated.

While these foods help boost your health during the summer, certain foods do the reverse. Here’s a list of foods to avoid this season.

• Fried Junk Food
• Excess Dairy Products
• Excess Mangoes
• Spicy Foods
• Alcoholic Drinks
• Soft Drinks
• Garlic
• Excess Tea or Coffee

For all-rounded consultation on the appropriate diet for you this summer, take an appointment with our Nutrition Department.

www.kokilabenhospital.com/departments/clinicaldepartments/nutrition.html