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Health Risks Of Obesity Reduced Or Eliminated Through Sensible Weight Loss

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We’ve all heard of the BMI (body mass index) chart. 

You know, the one that inputs the data of your height and weight and determines if you’re at a healthy weight, overweight, or obese?

Well, let’s be honest. 

If you’re overweight or obese, you don’t need a doctor pointing at a chart to tell you this.

Frankly, that’s a little insulting if you ask me. 

The thing is, when we’ve packed on extra weight over months or years, we know it. 

And, we’re our own worst critics, right? 

Maybe, like so many, you’ve tried countless diets and ways to lose the extra pounds to no avail.

So, should you just throw your hands up and say, “forget it.” 

Absolutely not! The health risks of obesity are far too great, AND you absolutely can be successful in your weight loss efforts! 

Let’s first look at the reality of obesity and then some sensible and sustainable ways to achieve and maintain healthy weight loss! 

Health Risks Of Obesity

What is obesity? Simply put, this word refers to someone who has an unhealthy amount or distribution of body fat. 

And, having too much body fat, or too much fat in certain areas of your body (the abdominal region, for instance) can wreak havoc on your health. 

Chances are, if you’re carrying around an unhealthy amount of body fat, you can already feel this. 

Of course, there’s the obvious ways you know this: the mirror, those dang jeans that just won’t zip anymore (stupid dryer), or the fact that you’re more fatigued doing general activities. 

But, sometimes we also need to know the facts about what’s going on inside of our bodies as well. 

When you have an excess amount of body fat, and this isn’t pleasant to say/type or think about, but essentially that excess fat is killing you. 

We’re all dying though, right? So, might as well die happy with a large side of fries! 

First of all, you don’t have to completely forego fries to be healthy, but we’ll get to that in a moment. 

Just being frank here, the seriousness of obesity is gruesome. 

I mean, right now in 2020, the virus we’re all sick of hearing about, actually poses a greater threat than originally thought for obese individuals.

It increases the risk of being hospitalized from Covid by 113%, of being admitted to the ICU by 74%, and ultimately increases the risk of death from Covid by nearly 50%! 

And, we like to talk about this due to its newness, but there’s a host of not-so-new problems for which obese individuals are at risk. 

In fact, these health problems have become so intense that some governments are considering excess tax on food and drink items that threaten the health and well-being of the general public.  

You may remember several years ago (2013) when then mayor of New York, Michael Bloomberg, attempted to outlaw sodas larger than 16 ounces being sold at restaurants? 

In other words, the idea of government taxation on unhealthy foods and drinks isn’t new. 

So, what’s their reasoning with this? Well, perhaps it stems from the laundry list of adverse health effects particular to obesity. 

Obese individuals are at a greater risk of the following conditions and diseases:

  • All causes of mortality…death. 

Let’s stop right there. This is the “gruesome” seriousness of obesity that I was referring to earlier.

We’ll continue the laundry list in a moment…but here’s the bare bones of this folks. 

Excess body fat causes inflammation, plain and simple. And, chronic inflammation in the body is a recipe for disaster. 

Essentially, with chronic inflammation, your body attacks itself. This attack sets off a chain of responses that cause problem after problem after problem. In fact, many of the subsequent risks of obesity indeed stem from your body’s response to chronic inflammation. 

And, if that wasn’t enough, excess body fat adds stress to your bones and internal organs. It can completely change your hormones (causing another cascade of negative effects) and it wrecks your metabolism. 

But, back to the laundry list…because as serious as this is, I’m ready for you to finish taking notes here and get to the solution! 

Excess body fat puts you at a greater risk of one or many of the following:

  • Cartilage breakdown in your joints
  • Cancer (many types)
  • Type 2 diabetes
  • Heart disease
  • Stroke
  • High blood pressure
  • High cholesterol
  • Sleep apnea (stopping breathing during sleep)
  • Atherosclerosis (hardening of the arteries, which is a contributing factor to some of the above like heart disease, stroke, etc)
  • Gallbladder disease
  • Liver disease
  • Complications during pregnancy
  • Mental illnesses such as depression, anxiety, and other disorders
  • Overall lower quality of life
  • Pain with normal everyday function

That list is frightening! That list is long! That list of risks is a reality for those with excess body fat. 

But, that list can be reversed!! 

Sensible Weight/Fat Loss

We’re done with the gloom and doom! 

And, all the Gilmore fans are now quoting Lorelai, “Praise be to Him and all the little lambs that frolic the earth with their frankincense and myrrh…” 

The thing is, while it’s necessary to know the reality of what an unhealthy amount of body fat can cause, it’s equally necessary to know how to effectively change that problem! 

But, some folks can feel defeated before ever beginning any fat loss efforts. 

Many times this can happen from a simple glance at a “diet” program that calls for ditching every carb known to man, never eating pizza again, and holding a ritualistic sacrifice for your beloved ice cream that stocks your freezer shelves. 

But, does it have to be that daunting, that complex? Not at all! 

Calorie restriction is an easy and effective way to significantly reduce body fat and achieve your weight/fat loss goals.

Simply put, when you eat too many calories, your body changes those extra calories into fat. 

Therefore, to lose excess fat, you need to consistently eat fewer calories than your body needs to maintain its current weight. 

But, this does NOT mean starvation. And, this does NOT mean depriving your body of essential nutrients. 

So, what does calorie restriction look like? 

How many calories should you eat each day to facilitate fat loss? And, what kinds of foods should you incorporate to ensure you are properly fueling your body with needed nutrients?

If you’re a numbers person, and you would benefit from seeing the exact number of calories you should consume daily to achieve fat loss, this is the easiest caloric deficit equation that I’ve found (and have had sustainable success with). It works as follows:

Take your goal body weight (in pounds) multiplied by 12. For example, if your goal body weight is 150 pounds, you should be consuming no more than 1800 calories per day. (150 x 12 = 1800)

Note: Your goal body weight is simply “what you might weigh at your leanest,” or when you have the healthiest amount of body fat. A guide like the BMI chart can actually be helpful here in knowing what this weight might be for you. 

Keep in mind though, if you have a large amount of weight to lose, you may consider starting at a halfway point to your possible goal weight to avoid restricting your calorie intake too severely to start out. This will also give you a more realistic and sustainable plan. 

And, if that sounds too simple…I promise you it’s only because this is the end result of the science of it all. 

We’re skipping energy expenditures, thermic food effects, and metabolism 101 and just giving you the tried and true results-based equation. 

You can keep track of your daily intake of calories with apps like MyFitnessPal, Lose It, and MyPlate.

Something you will quickly notice when restricting calories:

Processed and fried or fast foods and sugary sweets are very high in calories and they just don’t keep you full! 

And, you’ll find that fresh fruits and vegetables, lean meats, and whole grains are low calorie options that help you feel fantastic and satiate you. 

But, what if you don’t want to actually count calories each day? No problem!

What we just left off with regarding counting calories is exactly where we’ll pick up here! 

To restrict caloric intake without actually counting calories, try incorporating these tips and types of foods:

  • Make sure your meal (no more than 3 times per day) fits onto one plate, and try these plate portions: ½ of your plate should be filled with vegetables, ¼ of the plate is protein, and ¼ carbohydrates and fats.
  • Incorporate low calorie foods for snacks (try an apple for a sweet tooth fix instead of that afternoon chocolate chip cookie, or a handful of nuts instead of junk foods like chips). 
  • Drink ½ your weight in ounces of water each day (jazz it up by adding fresh squeezed lemon, sliced cucumber, or mint).
  • Be mindful of additions like dressings and sauces which can pack on more calories than you anticipate.
  • Skip calorie dense beverages (example: reach for a sparkling water instead of a soda)
  • When you feel satisfied, stop eating. 
  • Avoid late night or “in front of the television” mindless eating.
  • Be mindful of serving sizes.

And, even if you aren’t game for counting calories long term, consider tracking your calories for approximately 30 days to start out. 

This will give you an idea of proper portion sizes, just how many calories you are consuming each day, and ideas for calorie ranges on healthy, nutritious foods versus calorie-laden processed foods.

A Lifestyle Change

Shedding excess body fat isn’t the only goal here. What good does it do to shed the weight/fat,  rock a pair of “skinny” jeans, and then slay a half marathon if you cannot sustain the fat loss? 

Why go to serious lengths and efforts if you’re unable to maintain the results?

The fact of the matter is, shedding excess body fat can be a journey. And, why is this word (journey) often incorporated in fat loss efforts? 

Because, chances are your lifestyle is what has led to the excess fat compiling in/on your body, and thus a lifestyle change is what is needed to correct this. 


But, don’t let that word intimidate you! It truly doesn’t have to be that hard. Consider this: 

After you brush your teeth, do you think about where to put your toothbrush, or do you just instinctively place it back in its appropriate place in the holder?

When you shower, whether you realize it or not, you incorporate a routine. Some go straight for the loufa, some grab the shampoo first. Either way, you do this without thinking. 

Or, what about when you walk inside your home, do you lock the door behind you? If so, do you have to think about this task? 

Unfortunately, we also have some unhealthy habits:

Grabbing a spoon and a gallon of ice cream while watching television at night. 

Reaching for a soda every time you’re thirsty. Or, piling extra sugar in your coffee. 

Needlessly opting for supersized portions.

We often do those things out of habit, without thinking. 

So, think of fat loss in this manner as well!! 

Those who have the most success in losing fat and maintaining that loss do so with a complete lifestyle change. 

Feeling overwhelmed?

Start small and build up for lasting change. Just consider the following: 

Feel like half your body weight in ounces of water per day is too tall of a mountain to climb? Start by making it a habit to drink 16 ounces of water (add some lemon for flavor and health benefits) at the start of each and every day. 

After doing this for a week, trade your lunchtime soda for a refreshing glass of H2O as well. Now, you’re 32 ounces a day towards your goal in only a little over a week’s time! 

Keep challenging yourself in this manner and soon you’ll have created a new, healthy habit that your body will thank you for!! 

What about fast food? Is the burger and fries just too much of a staple to completely forego??

That’s fine, don’t forego it, just make it at home. 

Choose a lean ground beef or turkey (appropriately portioned to fit your caloric needs), a whole grain bun, add some fresh lettuce, a few slices of tomato. You like onions, add them! Dill pickles?? I mean, come on, even a Krabby Patty has dill pickles! 

Lowering your calorie consumption and eating clean does NOT have to be boring! 

Grab a few potatoes, or sweet potatoes (my favorite way to make homemade oven fries), wash and slice them (leave the peeling on or take it off, your choice), drizzle or spritz a little olive oil on those bad boys, season and throw them into the oven for delicious homemade fries! 

In not much time at all, and with minimal effort, you can have a healthy, filling burger and fries at home! 

Another tip, get in the habit of having at least one bowl of veggies daily to start out (grow in time). 

Maybe that means a colorful salad at lunch each day. No…not rabbit food, compose a flavorful bowl of a variety of fresh fruits, vegetables, nuts and/or seeds. And, throw some grilled chicken in there too for some protein. 

Many people burn out on things like salad or lean meats and fresh, healthy vegetables because they forget one important component: creativity! 

Look for low calorie dressings, go crazy with herbs and spices. Channel your inner Emeril and take it up “another notch!” 

Consistency

One last thing…

Perhaps the biggest key to sensible weight loss and a healthy lifestyle change: consistency. 

Tell me if this sounds familiar: 

Rocking the salad on Monday. 

Drinking all the water on Tuesday. Feeling great, feeling motivated. 

An amazing homemade burger and oven fries on Wednesday. You can do this!! 

A healthy homemade pizza on Thursday that puts The Hut to shame on all accounts! 

Friday, dinner out with friends, and you just had the margarita, because you’ve rocked this week! And…the chips and cheese dip too.

Saturday…well, I blew it on Friday, might as well have the donuts, and the fried chicken, and the cookies…screw it, I can’t do this!! 

A secret from the trenches: You didn’t arrive at this point because of one margarita or one dinner of chips and dip. So, don’t let one margarita and one dinner of chips and dip ruin your progress or your motivation. 

If you get off track for a meal, don’t let it ruin your day. Make healthy, calorie conscious choices for the rest of the day. 

And, if you get off track for a day, don’t let it ruin your week. And so on…

Consistent healthy choices. That’s how it’s done. Life isn’t linear, and neither is sensible weight loss. 

Pull a Dory…and just keep swimming. Fight through the ups and downs, and you’ll be able to look back in a month, in 3 months, in 6 months, so thankful that you kept pushing forward. 

And if you’ve tried everything on this page and STILL aren’t seeing results,

Recent studies are now showing how a simple tweak to your bedtime ritual can have dramatic effects in shrinking fat tissue while reversing the signs of premature biological aging every time you fall asleep.

In fact, Lisa used this 2 minute hack to finally rid herself of 62 lbs of baby weight, which not only resulted in a reversal of Type 2 Diabetes, but also forced her to buy a whole new wardrobe!

>> Here’s how she did it 

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HEALTH

Stop Embarrassing Pee Leakage Virtually Overnight (Avoid These 3 Common Mistakes)

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Sometimes it happens through a forceful sneeze or cough. Or, maybe you’ve had a few drinks with friends and noticed the embarrassing occurrence?

Maybe you’ve begun to notice it more and more frequently, and you’re just trying to ignore the problem altogether. 

What am I referring to? The often embarrassing occurrence of urine leakage! 

If you’ve experienced or are continually experiencing urinary incontinence, you certainly aren’t alone. 

More than 25 million Americans suffer from urinary incontinence!

So, if it’s that common, what causes it? And, more importantly, how can you prevent it? 

We’ll discuss its causes and some ways to prevent it…and, you might even be surprised to find you’re actually making some common mistakes that are making matters worse! 

What Causes Urinary Incontinence

Urinary incontinence, or urine leaking, is caused by a loss of control of your bladder. 

There are basically three causes of urinary incontinence, one involves muscles, another involves nerves, and the other cause is rooted in lifestyle. 

Muscles

While made in the kidneys, your bladder is basically the storage unit for urine. When you need to urinate, muscles within your bladder tighten. 

While those muscles tighten, sphincter muscles around your urethra relax to allow the urine to leave your body. 

If your bladder muscles tighten, but those sphincter muscles aren’t strong enough to keep the urethra closed, this causes an overly strong urge to pee that your body may not be able to control.

Nerves

Another cause of urine leakage involves nerves. 


If the nerves to the muscles in your bladder or the sphincter surrounding your urethra are damaged, those muscles are then unable to function properly. 

If the muscles there can’t tighten, you experience urine leakage, and if they can’t loosen, you become unable to release urine at that time. This then increases the likelihood of leakage at other times. 

Lifestyle

Some common everyday parts of your life may also cause urinary incontinence.

What you eat or drink (or medications) can work as a diuretic which increases the amount of urine you produce and can also stimulate your bladder. 

Spicy foods, alcohol, caffeine, drinks containing carbonation, chocolate, and some blood pressure medications can all cause urinary incontinence. 

Genetics, obesity, age, and smoking can all be contributing factors in urinary incontinence as well. 

And, believe it or not, loss of bladder control is actually a common problem. 

Though women experience it almost twice as often as men, both can struggle with this issue. 

Common causes of urinary incontinence include:

  • Pregnancy, childbirth, and menopause 
  • Diabetes
  • Parkinson’s disease
  • Multiple sclerosis
  • Frequent UTIs, and urinary tract diseases
  • Tumors
  • Poor kidney function
  • Various medications
  • Various foods or drinks
  • High intake of fluids

You can experience urinary incontinence due to physical stress, urgency (sometimes referred to as overactive bladder), an inability to fully empty your bladder or a mixture of these things. 

Physical stress, like exercise, heavy lifting, or even coughing, sneezing, and laughing, can put pressure on your bladder to cause leakage.

An increase in urgency is oftentimes a result of a specific problem such as an infection or even a disease or more serious medical condition, though it can be rooted in less serious conditions as well. 

And, it probably goes without saying, but if you are unable to void your bladder when urinating, it’s then not uncommon for the leftover urine to later leak out.

So, how can you stop this embarrassing occurrence?

How To Stop Urinary Incontinence

There are some things that are within your control when it comes to preventing urine leakage. 

For instance, you can do pelvic floor exercises (Kegels), maintain a healthy body weight, eat more fiber, avoid alcohol and caffeine, and quit or don’t start smoking to aid in prevention. 

But, there may also be some common mistakes that you may be making that can exacerbate this embarrassing issue.

1- Ignoring Common Bladder Irritants

There are some classic bladder no-nos when it comes to the foods and drinks we consume. 

Unfortunately, a common mistake people make when it comes to urine leakage is to ignore what may be causing the issue in the first place. 

Know these common bladder irritants, and avoid them if you are experiencing urinary incontinence. 

  • Alcohol
  • Cigarettes
  • Caffeine 
  • Carbonated beverages
  • Foods and drinks containing corn syrup 
  • Chocolate
  • Tomatoes
  • Citrus fruits
  • Artificial sweeteners
  • Spicy foods 

And, some lesser-known foods/drinks can also irritate your bladder and may cause embarrassing urine leakage:

  • Cranberry juice
  • Orange juice
  • Raw onions
  • Prunes
  • Some condiments (soy sauce, mayo, ketchup)
  • Creamy cheeses
  • Processed foods

There are a lot of issues or problems that we can experience concerning our bodies that are rooted in our diet, and urinary leakage is no different. 

Know the common (and less common) irritants and don’t ignore their possible role in the health of your bladder. 

2-  Mind Over Matter

When urinary leakage becomes common, this problem no longer only concerns your bladder but occupies your mind as well. 

And, you could actually be making the mistake of creating urgency or even “urge incontinence” in your efforts to combat the issue. 

If you experience urinary leakage, chances are you make the common mistake of heading to the bathroom “just in case” thinking it will help avoid such leakage. 

The problem here is that you are essentially training your brain to associate certain functions with needing to void your bladder. 

Ever feel like you have to pee just because you’ve left your house and sat down in your car? You then try to urinate and realize you don’t have to go. 

Chances are you’ve just trained your brain over the years through those frequent “maybe I should try” bathroom stops before leaving the house to think that doing that exact action means it’s time to pee. 

You could be training your bladder to actually hold less urine as well. 

Perhaps you’ve heard or even said, “I’ve just got a small bladder.” Actually, you’ve just trained your bladder to hold less urine. 

And, this creates unwanted problems with urgency. 

3- Fluid Intake Reduction

I get it. You’re embarrassed or frustrated by the leakage, so you begin to drink less in an effort to produce less urine and hopefully avoid the chance of urinary incontinence. 

The problem with that is you’ll inevitably become dehydrated. And, overall, the urine that is in your bladder becomes more highly concentrated. 

You can tell if your urine is concentrated by its color. If your pee is dark or orange in color, not only is this a tell-tale sign of dehydration, but this means your urine is highly concentrated. 

Concentrated urine causes irritation to your bladder. And, this not only causes pain and infection, but it will also counteract your efforts to stop urine leakage as it increases urgency as well. 

So, if you are experiencing embarrassing urine leakage:

  • Remember that you’re not alone!
  • You can help prevent incontinence by strengthening your pelvic floor muscles, losing weight, and quitting smoking.
  • You can help to avoid such occurrences by eliminating common bladder irritants from your diet. 
  • Avoid “training” your brain to increase unwanted urgency.
  • Don’t stop hydrating! 

Stretch THIS muscle to stop embarrassing “pee leaks”

My good friend Alex was devastated the day her mother nearly died.

But she never could have guessed that battling this traumatic experience would cause her mom to suffer from humiliating “pee leaks” for years.

Her mom felt like she wasn’t in control of her body anymore.

She was ashamed.

Frustrated.

And embarrassed to be a woman.

Alex’s strong confident mother was now struggling to even want to leave the house.

And Alex was heartbroken.

That’s when she decided something had to change…

And she dedicated her life to finding a solution.

But she never would have guessed her search to help her mom would lead her to discover the shocking secret that causes most women to suffer from involuntary leakage…

And a strange upper body stretch that would not only help her mom, but thousands of women around the world to stop peeing their pants.

==> CLICK HERE TO LEARN THE STRANGE UPPER BODY STRETCH THAT STOPS BLADDER LEAKAGE

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HEALTH

Regrow Knee Cartilage? Promising research

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As you get older, or especially if you’ve suffered a blow to the knee or taken a hard fall, you may notice certain exercises have become increasingly difficult due to knee pain. 

Perhaps you’ve even experienced stiffness or swelling in your knees? 

Even common everyday tasks can become difficult or painful when you have knee problems.


Things like stiffness, pain, and swelling in your knees can be the result of bone-on-bone friction due to injured or lost cartilage.  

And, while there are currently a few methods to encourage knee cartilage regrowth, recent research has surfaced that could both regrow knee cartilage and help your body maintain that regrowth, eliminating the painful, life-limiting effects of lost and injured knee cartilage.

How Is Knee Cartilage Lost?

Cartilage is a connective tissue that acts as a cushion between your joints to reduce friction and support your body weight as you move. It can also hold together bones and support other types of tissue.

You can lose cartilage by:

  • everyday wear and tear (obesity is known to exacerbate these effects) 
  • lack of movement (think of motion as lotion for your joints, they need regular movement to stay flexible and healthy)
  • the simple effects of aging (you begin losing collagen, a primary component of cartilage, from the age of 23 on)
  • injury (the most common injuries to cartilage come from falls, auto accidents, or a direct blow or heavy impact from a sport’s related injury)

And, due to the fact that cartilage lacks a blood supply, when you injure your cartilage, which is actually very common, healing time is greatly increased. 

Once you injure or lose cartilage, you can then incur further damage to your joints, leading to a common type of arthritis known as osteoarthritis. 

At this point, this loss of cushion leads to bone rubbing up against bone which is why you experience pain, stiffness, swelling, and a limited range of motion. 

Unfortunately, cartilage isn’t known to regularly heal on its own, and when it does, it often results in irregular or “bumpy” regrowth patterns which can also contribute to osteoarthritis pain.

Regrowing Knee Cartilage

Cartilage has long been known as being incapable of completely healing on its own. 

Because of this, regrowing knee cartilage primarily takes place through procedures in a lab or through other types of surgery, though some research for new methods is proving promising. 

Lab Methods

Currently, methods for regrowing knee cartilage involve actually removing stem cells or healthy cartilage cells from the knees of injured patients.

The healthy cells are then regrown in a lab (with the use of a range of substances to prompt this growth). 

The regenerated cartilage is then re-inserted back into the joint. 

Unfortunately, so far these methods have proven costly, and the results have been inconsistent. 

There is a new clinical trial, however, that builds on this method. 

This trial basically takes the above procedure one step further by regrowing the cartilage in a “three-dimensional collagen scaffold covered with a collagen membrane.” This “scaffold” is then able to be absorbed by the body. 

Cartilage Regeneration Techniques

Another method for regrowing knee cartilage involves a variety of surgical techniques. 

Each of these incorporates either a series of cuts, abrasions, or even drilling holes into the bone beneath the cartilage to cause bleeding. 

Since cartilage doesn’t have its own blood supply, the surrounding bleeding that occurs from the bone is thought to promote healing of the nearby cartilage.

The three procedures currently incorporated to cause such bleeding in hopes of stimulating cartilage healing are known as: knee microfracture, knee drilling, and knee abrasion arthroplasty. 

Promising Research

A few recent studies now show great promise both in cartilage healing and the subsequent improvement or alleviation of joint pain (sans bone bleeding). 

A research group at a university in London has developed two ways to heal cartilage damage and facilitate its regrowth in animals. 


And, so far this research has led to the same results in test tubes on human cartilage cells.

A molecule known as agrin, when implanted in bone and cartilage injuries, proved to activate stem cells that were formerly dormant in the injured joint. These stem cells then prompted the healing and repair of the injury. 

Basically, this drug “talks to” the stem cells, prompting them to do their job of effectively regrowing the damaged cartilage. 

Research conducted in both mice and sheep showed long-lasting regenerative effects using agrin.

As much of the research involving agrin has been limited to new injuries in young participants, findings are limited in knowing whether or not this treatment would be successful in older subjects or those with injuries sustained in years past. 

But, knowing that just one administration of agrin was enough to prompt self-maintaining regeneration in the affected joints, as well as evidence of symptomatic relief, shows great promise. 

Another study with equally promising results involves a molecule known as ROR2. 

This molecule is one that is not found in healthy knee cartilage, yet was shown to be produced after an injury was incurred. In fact, its presence contributed to the further breakdown of cartilage in osteoarthritis. 

These observations led researchers to test a hypothesis that revolved around actually blocking the ROR2 molecule to reduce the effects of osteoarthritis. 

And, using a technology called “small interfering RNA” researchers were able to do just that! 

By blocking ROR2, cartilage was protected and fast pain relief was documented. 

Like the studies conducted using the agrin molecule, studies with ROR2 also proved effective at improving the formation of cartilage when using human cells in test tubes. 

Both studies listed above claim to currently be a few years away from being able to do human clinical trials. But the findings thus far prove very promising. 

The goal?

Researchers hope this leads to a cure for osteoarthritis, even making it a preventable disease, thus avoiding lab-created cartilage or painful surgeries involving bone bleeding to facilitate knee cartilage regrowth. 

5 min Japanese “Miracle Knee Exercise” BETTER than Pain Meds?

Just about every week, I hear someone talk about getting either knee therapy or getting a knee replacement.

If you struggle with range of motion with squats, lunges, or even if it’s hard to get down on the floor to play with your kids or grandkids, that’s NOT a great way to live, right?

If you struggle with irritating knee pain or worry about the long-term side effects of pain meds, there’s no need to worry any longer.

Because you’re about to learn a 5-minute “miracle knee exercise” discovered by two Japanese medical doctors that reduce knee pain BETTER than the most powerful pain meds…

And the best part is, you can even do this simple routine from your bed tonight before falling asleep. Click below to learn this miracle exercise now:  

This “Miracle Knee Exercise” BETTER than Pain Meds <= 5 minute routine

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HEALTH

Increased Screen Time Sends More People To The Eye Doctor

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Corona, and our ongoing battle against it, is no longer just about the virus itself. At this point the ripple effects of Covid can be seen in every sector of our lives. 

From family, to work, to school, and on and on.

And, just those areas alone have each led us to one place…our computer screens (tablets or phones).

Want to see family from afar? Zoom or facetime…meaning screen time.

Working from home? From meetings to assignments…screen time.

Schools and colleges not holding in person classes? Pull out the tablets and computers for more…screen time. 

Can’t meet with family or friends or even go to the park anymore? Sure kids, go ahead and watch Frozen again for the 1,569th time since there’s nothing else to do. Or, maybe that’s extra Netflix binging for the adults, but either way…screen time. 

There doesn’t seem to be a way to escape screen time right now. But, what is this added screen time doing to your health, specifically the health of your eyes? 

More and more people are headed to their eye doctor due to all of the added time spent in front of a screen lately. 

So, let’s take a look at why, and some ways you can combat the negative effects of increased screen time. 

How Increased Screen Exposure Affects Your Eyes

The extra time we’ve been spending in front of screens lately has been taking a toll on our eyes. 

So, what is it about those screens that harms our eyes, and what signs should you be looking for that point to the fact that you may need to adjust your screen routine a bit? 

First, think of what you’ve learned in regards to light and how it can affect your eyes. 

Anyone remember being told as a child *not* to look directly into the sun. 

While screen light isn’t exactly as bright as the sun, its effects can certainly be negative. 

Screens typically produce light in short waves known as high energy blue light, which is the light from your screen that is mostly associated with eye strain and its subsequent effects (which we’ll look at momentarily). 

Combine the length of time you expose your eyes to a screen, the blue light itself, and your close proximity to the screen, and you’ve got a recipe for eye strain disaster. 

In fact, one doctor (Yos Priestley of the Duke Eye Center), explains it directly, “our eyes are not built for long periods of visually focused work.” 

When you spend long periods of time in front of a screen, your eyes have to work harder than they are “built for” to focus on screen movement. 

When staring at blue light from your screen, you also blink approximately 33% less than when not in front of a screen. In other words, staring at that screen is drying out your eyes.

So, what do those negative effects of too much screen time look like when it comes to your vision? 

Dry Eyes

Especially if you wear contact lenses, too much time spent in front of a screen can dry out your eyes. 

As we just noted, you blink less frequently (33% less) when in front of a screen.

The thing is, your eyes rely on blinking to rewet or replenish tears.  Those needed tears protect your eyes from infection. And, a lack of tears can lead to inflammation and even damage on the surface of your eye.

If your eyes are feeling dry, irritated, or even gritty or scratchy, this can all stem from too much screen time. 

Eye Strain

We recognize that overuse of other parts of our bodies can cause strain. 

For instance, we use our legs to walk each and every day, but when we spend extra amounts of time on our feet, we often lament such overuse the next day. 

Our eyes are no different. And, as we saw earlier, they aren’t even “built” for extended periods of time spent focusing. 

So, as we spend extended periods of time in front of a screen, frankly, our eyes get tired. 

You may experience blurred vision, double vision, dizziness, headaches, or difficulty concentrating all stemming from too much strain being placed on your eyes due to increased screen time. 

Retinal Damage

When speaking of damaging your retina, it sounds like we’re going to extremes here, but the fact of the matter is, the blue light emitted from digital screens can affect your retina, which lines the inside of the back of your eye. 

The cells inside of your retina are sensitive to blue light and research shows that this type of light can indeed damage those cells. 

The American Optometric Association states that this damage is most likely to occur in children as opposed to adults. 

Lessening The Negative Effects Of Increased Screen Time 

So, moving on from the gloom and doom of the damage too much screen time can cause to your vision, there are some things that you can do to minimize these negative effects. 

20/20/20

Seeing those numbers together closely resemble this year numerically, and that can almost be scary at this point, but these 20’s are here to help. 

Often referred to as the 20/20/20 rule, this simply refers to a practice that can help you avoid eye strain when using a screen for a prolonged period of time. 

For every 20 minutes that you spend in front of a screen, pause and look at something at least 20 feet away, for at least 20 seconds. 

Especially for children, setting a timer to remind them to do this can be effective. 

This rule can also help you to remember to take needed breaks, taking time to stretch and walk away from your screen for a brief moment. 

Back Up

Especially when using a tablet or phone, you can end up in a position where your eyes are far too close to the screen.  

As a general rule of thumb, you should put at least a forearm’s length between you and your screen. 

And, make sure that your screen is at or a little below eye level.  

Blink

No, we’re not talking about late 90’s alternative rock here. 

When in front of your computer screen or tablet, you actually need to remember to blink. 

As we mentioned earlier, you blink considerably less when in front of a screen, and that action, blinking, is vital to the health of your eye. 

Be conscious of it as an adult, and be sure to remind your children, who are spending increased amounts of time in front of a screen, to blink. 

One doctor recommended pattern is to blink three times, pausing briefly on the last blink. For instance, “blink, blink, squeeze (or pause)” can replenish tears and prevent dry eyes. 

Patterns like this can be especially beneficial for children to help them remember to blink more while in front of a screen. 

Lighting

From the screen itself to overall room lighting, these settings matter when it comes to the health of your eyes. 

1- Seek to fill your work space with natural lighting. 

2- Lower the blue light level of the screen, if possible.

3- Try to match the level of light emitting from your screen with the light in the room. In other words, the light of your screen shouldn’t be the brightest light in the room. Especially avoid using screens in a dark room. Be sure to turn on another light in the room or adjust your screen’s lighting.

4- Adjust the angle of your screen if necessary to lessen glare, which can lead to eye strain. 

Glasses

There are actually a few types of glasses that can help with the negative effects of increased screen time. 

Anti-glare glasses or anti-reflective coating on glasses can lessen the amount of glare from the computer or tablet screen, keeping eye strain at a minimum. 

Blue light glasses can also reduce the negative effects (mentioned above) of excess screen time by blocking the blue light emitted from digital screens. 

Drops

Prescription or even over-the-counter drops known as artificial tears prove to be beneficial for some who experience the eye-drying effects of too much screen time. 

Such drops can mimic natural tears, preventing your eyes from overdrying and the subsequent damage this can cause. 

So, while you may find yourself in a position that demands increased screen time, you can minimize the negative effects of this by incorporating the above practices. 

It is important to note, however, if you (or your child) are experiencing continued problems with your vision, resulting from too much screen time or not, a visit to your eye doctor may be necessary. 

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