How much mold is harmful to our health?

Let me define what is mold first, I think that is the best approach. Mold is a type of fungi that thrives on living matter, both plants and animals. Mold needs humidity to grow and its reproduction is possible through spores. Mold grows both indoors and outdoors. The spores of mold travel through air and when they land on a damp surface they start growing and multiplying.  

Mold often looks fuzzy, smudge like or discoloration. The most common molds are green, black and white. There are many other colors too and that depends on the age or the stage of their growth

Structure of Mold

Molds consist of long, branching filaments of cells called hyphae. Molds are part of the natural environment and play an important role by breaking down and digesting organic material, such as dead leaves. They are classified neither plants nor animals. They only belong to the kingdom, fungi.   

 How does mold differ from yeasts?

Molds are classified with yeast and mushrooms. The major difference between yeast and mold is that mold is multicellular filaments of the fungi whereas yeast is a unicellular type of fungi. Yeasts are microscopic fungi that reproduce by budding or asexual reproduction. But under stress conditions they can produce spores. Molds on the contrary grow by apical extension of hyphae.

Reproduction of Molds through Spores

Molds reproduce through their spores. These spores are very tiny; microscopic. Their small size makes them easy to spread through water and air  

Why mold grows indoors during winter?

During winter, there is enough moisture and dampness in the environment. Therefore, molds generally grow in basements, and in the areas with less ventilation, in closets or even on furniture. Molds produce musty smell and damage to walls and floors. In addition to hideous looks, molds are health risk.  During extreme winter if the temperature is below zero, mold goes inactive. When the temperature rises again mold starts growing and scattering.  Mold spores love cellulose to grow. The truth is we can not stop spores entering our homes. But we can keep our environment clean and healthy  

image by pexels

Here are some damp areas of our homes, where mold most likely grows

  • Damp kitchen walls due to condensation
  • Showers curtains and mats
  • Leaky roofs and walls
  • Broken pipes
  • Damp laundry
  • Flowerpots
  • Kitchen cabinets
  • Cupboards
  • Wooden floors
  • Carpets
  • Wallpapers
  • And storage areas

How does mold enter our living areas?

Mold is everywhere and it’s impossible to evade it entirely. Nevertheless, the good news is that the mold in low density is not harmful. By low density is that kind of mold, still not visible to the naked eye. Once it gets visible, we have to remove it. The spores of mold can enter through doors, windows or even ventilation systems. They attach themselves to our dresses, pets or vehicles and stay invisible

How far mold is potentially harmful?

Mold can trigger sneezing, cough, wheeze, respiratory infections and nasal congestion. A person with asthma can feel his condition worsened after coming into contact with it. Also immunocompromised people may be at risk of fungal infections. For very old or very young people, mold exposure is potentially fairly harmful. The health problems of  prolonged  mold exposure include as under.

  1. Allergies
  2. Severe asthma (mold does not cause asthma, just makes it severe)
  3. Weakened immune system
  4. Respiratory infections
  5. Skin rashes

Mold can harm our respiratory system

 Mold spores are poisonous and inflammatory. Mold harms the respiratory system by causing inflammation in the mucous membranes. Our bodies react by sending antibodies to the inflamed areas, increasing the pressure and inflammation.

Does mold grow in old homes only?

No, mold does not grow only in old homes.  The source of mold spores is not age dependent of the place. A house of any age can develop mold. The damp and moldy environment may cause some health issues. Some people are sensitive to molds, especially those already having some respiratory conditions. Prevention is always better than cure.

Damp and closed environments help mold to grow

 In homes mold usually develops after water damage and then the surface is left damp. It is best to fix leaking pipes and dry wet areas. We must regularly check the dampness, make it dry and clean it. These days we can use air purifiers to remove mold spores from the air.

There are 11 most common types of molds. Only few  are threat to our health.

  1. Aspergillus
  2. Alternaria
  3. Aureobasidium
  4. Fusarium
  5. Cladosporium
  6. Penicillium
  7. Chaetomium
  8. Stachybotrys  chartarum
  9. Trichoderma
  10. Serpula Lacrymans
  11. Ulocladium

What is aspergillosis and what it has to do with molds?

It is an infection or allergic reaction caused by molds. Aspergillus fumigatus is the type of mold that is most likely to cause aspergillosis in certain people when they inhale mold spores.

Who are the victims of aspergillus mold ?

Aspergillus mold is not harmful to the people who have normal immune system. That means majority among us will not fall ill due to its exposure. only people with weak immune system or people with respiratory problems maybe at higher risk for developing infection.  Especially, persons who are going under chemotherapy or those who had organ transplant have weakened immune system. It is estimated that about 10 % of people with asthma or cystic fibrosis experience an allergic reaction to aspergillus  

How can we reduce the formation of mold at our places?

The easiest and direct solution is we must not provide moisture to mold ‘s growth. We should keep rooms dry and ventilated. Not all mold is visible but it has specific smell. Mold damages the surfaces. The moment you notice or smell it, take action to remove it. You must wear gloves and protective clothing, mask and keep the place ventilated when you are removing mold. Use detergent and warm water to wash the moldy places. After the surface dries, use bleach. Repeat this process three times. Vinegar is also good to clean mold from surfaces

Mold and mildew, what is the difference?

Mildew is a certain kind of mold that usually grows flat on a surface. While molds are all species of microscopic fungi that grow in the form of multicellular filaments, called hyphae. Mold grows and spreads into porous material and causes substantial damage. Molds exhibit darker colors such as black and green. Molds are often fuzzy in concentration; mildew is often white, gray or brown. Mildew is less toxic than mold. Mildew has dry smooth and papery look, while mold can be even slimy. Again, vinegar is found rather effective surface cleaner, both against mold and mildew.

   Conclusion

I hope you enjoyed reading this post. Molds are very common and natural but we have to keep them away from our homes. While it is nearly impossible to avoid contact with molds. Anyone with compromised immunity should try to stay away from places where they are most likely to encounter mold. Such places can be construction sites, lawns, compost piles and storage buildings for grains.  To keep our places clean and to stay healthy, we need to identify types of molds and prevent their growth

                                                Neck pain and its Causes

 Our neck or cervical spine is a complex web of nerves, bones, muscles and joints. Neck provides support and mobility to head, but sometimes it can become sore or rigid. Neck pain makes every day life difficult .  

There are a number of problems that cause pain in the neck. Some irritation along nerve pathways in the neck can cause pain in the shoulder, head, arm, and hand.

Neck pain usually goes away within a few days or weeks, but pain that lasts for months could signal an underlying medical cause that needs to be addressed. Early diagnosis and treatments are  key for the best results.

The intensity of the neck pain

Neck pain can be negligible and easily ignored to unbearable and interfering with daily life.  Sometimes neck pain can lead to a rigid neck and reduced movement in the neck. Neck pain can be either acute or chronic depending on how long it lasts.

 The Types of Neck pain

 Neck pain can be intense and located in one place, or it might feel less severe but spread across a broader region. Sometimes the pain radiates to the head. Other times it can be with a muscle spasm in the neck. But less common one is shock -like pain or tingling may travel down into the shoulder or arm.  

‘A doctor should be consulted if pain does not go away and life becomes difficult.’

  Signs and symptoms of Neck pain

Some signs and symptoms associated with neck pain could indicate a pinched nerve. Maybe there is an underlying disease or infection. The concerning signs and symptoms include fever or chills, pain or tingling in the limbs. Also, if the person has problem with balance or coordination. Severe neck pain can originate from an injury, such as a hard fall or car crash and needs emergency care of the person affected.

Neck pain usually involves one or more of the following symptoms and signs.

  • Headaches
  • Rigidity in neck
  • General sore feeling
  • Difficulty of picking objects
  • Intense pain  
  • difficulty to bear the head high

The development of neck pain

Neck pain is common among grownups, but it can happen at any age. It can develop suddenly, such as from an injury, or it may develop slowly over time, such as from years of poor posture or wear and tear.

The pain can usually be eased with self-care, such as rest, icing the painful area, or improving posture. Sometimes medical treatments are needed, such as medication or physical therapy. If nonsurgical treatments are not helping, surgical options may be considered finally.

                The most common causes of acute neck pain

  1. Poor posture
  2. Repetitive motions
  3. Injury

The most Common causes of chronic neck pain

  1. Cervical herniated disc
  2. Cervical osteoarthritis
  3. Cervical degenerative disc disease

Some Other neck pain causes

1.  infection.

2.  myofascial pain syndrome

3.  fibromyalgia

4.  spinal tumor

5. Stress

Risk factors of neck pain

Psychological risk factors, such as stress, lack of social support, anxiety and depression are the most important risk factors for neck pain. In terms of the biological risks, neck pain might happen as a result of certain diseases, such as neuromusculoskeletal disorders or autoimmune diseases.

Neck pain is multifactorial disease .and is a major problem in the present society. Although neck pain may not be the most common musculoskeletal disorders, it is still very important and common.  

 Since there is inclination for neck pain to become a chronic problem, it is important to enable prevention and early diagnosis. There are a number of risk factors which can contribute to its development. However, there is more indication for some risk factors, such as lack of physical activity, duration of daily computer use, perceived stress and being female.

some common Psychological factors behind neck pain

Overall, factors such as stress, anxiety, depression, low sleep quality, and alcohol consumption might play some role in changing the central pain processing within the spine, brainstem, or cortical levels.

  1.  Stress is related to pain and disability.  Studies have found that persons with neck pain had significantly more symptoms of stress than those without neck pain, and that constant and/ or regular feelings of stress was significantly associated with an increased chance of reporting neck pain. 
  2. Anxiety is related to different kinds of chronic pain as well as disability. People with neck pain have reported higher levels of anxiety, and anxiety has also been found to intensify pain and disability.
  3. The relationship between sleep quality and neck pain is cyclic as both can lead to the other. People with low sleep quality are at a higher risk of neck pain

 Furthermore, poor sleep quality can lead to an increase in the symptoms of depression for people with high intensity neck pain.

 Computer work related neck pain 

 Working with a computer is considered to be a professional condition that causes neck pain. Multiple factors have been suggested to play key roles in the development of computer-related neck pain, including posture, duration of working at a computer, psychological stress, tedious movements, lengthy static loads, and the psychosocial effects of the working environment.

Neuromusculoskeletal disorders

Neuromusculoskeletal disorders target the bones, muscles, and nerves, and can manifest themselves in numerous ways. Neck pain is one of the most common and obvious complaints of patients with these disorders. Some of the neuromusculoskeletal disorders are the following.

  1. Cervical spondylosis
  2. Fibromyalgia
  3. Cervical radiculopathy
  4. Whiplash – associated disorders

Autoimmune diseases and their role to cause neck pain

Autoimmune diseases are a chronic and clinically varied group of diseases that occur in immunocompromised individuals. These diseases affect various organs and tissues throughout the body. With some autoimmune diseases, the muscles, joints and nerves can be the target of the immune system. Therefore, they are also likely to affect the cervical spine. The most important autoimmune diseases are ankylosing spondylitis, rheumatoid arthritis, polymyalgia rheumatica, multiple sclerosis, systemic lupus erythematosus, psoriatic spondylitis and   myositis,

The role of Genetics  

Genetic vulnerability plays an important role in the development of complex diseases. Finding the genetic contributions to complex traits is one of the greatest challenges facing modern medical genetics. The identification of the genetic factors of complex diseases can help provide some understanding of the pathogenesis of the diseases. These genetic factors seem especially important in the development of neck pain in early youth, while their role could be considered negligible at older age.

Age as a risk Factor

Aging is the most important risk factor for the most chronic pain, so identifying protective and risk factors is significant for raising awareness about effective preventative measures. To reduce the damage and suffering of the patient early diagnosis is essential.  Naturally, the normal anatomy of the cervical spine changes at advanced ages. Which can cause neck pain and disability in the long run.

Conclusion

There is high prevalence of neck pain around the world. Unfortunately, neck pain and chronic neck pain, is often multifaceted and cannot be easily managed. There are many potential risk factors, such as history of previous neck injury or medical history of low back pain. Some researchers have shown that people with chronic neck pain were more likely to suffer from psychological disorders compared to those without neck pain. Physical inactivity in youths was associated with an increased risk of cervical pain. Then there are some occupational factors that are preventable. Patients of musculoskeletal disorders should benefit from rehabilitation services. Therefore, it is important to find a cost-effective diagnostic method and treatment plan. Health should be the first priority for every person. After all, our body is the only place we can live.

Disclaimer.

The content here is for your information only. It is not an alternative to professional medical advice. likewise, it should not be used to diagnose or treat a disease. Please consult your healthcare provider if you have any questions or concerns. The information I have provided here does not guarantee benefits.

    How to choose the best utensils for healthy cooking?

While making a choice for cooking utensils, we have certain aspects in our mind. For example, If I have to buy cooking utensil, I would consider the size, the form and the weight of the utensil. As well as the time that the particular utensil will take for heating up, is important. In the end comes the fact of how much the cleaning is easy. But most important of all is the choice of the material and its effect on the food we cook. This is why you should take your time to do some research before choosing pots, pans, spoons, and other cooking utensils.

  We love to see the fancy pots and pans in our kitchens but we must know the health hazards associated with them. For our convenience we prefer to cook in non-stick pans, we should get the awareness of what makes them non-stick. Following are some of the traditional and non-traditional cooking utensils.

image by pexels

Clay pots:  Clay pot for cooking is an ancient tradition in the subcontinent. These pots can still be found in rural areas. Manufactured with natural clay and baked on fire, this variety of utensils is considered the most ideal one for healthy cooking. The clay content allows moisture and heat to circulate through the food that further helps in retaining nutrients. These utensils preserve complete nutrition of food. There are some drawbacks with clay pot cooking. This type of cooking is more time consuming. Clay has porous surface. The porous nature of clay makes the cleaning process difficult. The pores may store bacteria in them if not cleaned thoroughly.

Bamboo: Bamboo cutting boards and spoons are ideal, utensils. They don’t heat up quickly. They don’t even absorb moisture like other wood. Of course, not durable like steel but biodegradable and environment friendly.

Copper pottery. Copper is the best heat conductor. The pots cook food evenly. You can cook efficiently from low to moderate heat. Copper retains heat longer than other materials. The drawbacks of copper pottery are that copper leaks into food at high temperatures. This also reacts to acidic food or salt. Iodine in the salt reacts with copper. If the pot is not lined properly the metal will get into food. Copper utensils are good for drinking or placing food inside. When it comes to cooking copper, pots are not the best choice still. If you must use copper utensils buy the ones lined with stainless steel.    

Brass: Cooking in brass pots retains all the nutrients. Brass reacts with salt and acidic foods on high temperatures like copper does. The biggest downside of this utensil is that it entails extra care while washing. Also, you must avoid cooking too much acidic or tangy food in it.  

Bronze: In early times bronze was considered an ideal alloy for making cooking utensils. Bronze is an alloy of tin and copper. While bronze utensils are still used in restaurants. You have to make sure the bronze you buy does not have an unhealthy amount of tin in it.

Tin utensils for cooking: Tin is not that non-stick. Less sticky than stainless steel. Tin is mostly but not entirely non-reactive and seldom toxic to human health. It is safe to have a copper pot with tin lining. Tin is too soft for an exterior of a utensil. Tin resists erosion so it is used to add lining in copper pots. In small amounts tin is not toxic.    

Cast iron: Cast iron is a heavy material and may not be ideal to carry around for people with weak wrists. It was the most common material until the 20th century. Its best quality is its durability. Cast iron cookware lasts for decades if you take a good care for them. With prolonged use cast iron even becomes better. You have to store it dry when not in use. It does not leach any toxic chemicals or metals to your food. Instead, it leaks iron that’s good for your health. Cast iron calls for extra care, as they are likely to rust. The thickness of iron makes it easy to retain all the nutrients:  

Glass: Glass is considered the safest cookware for microwave cooking. For healthy cooking glass is ideal because of its non-reactive nature to food

image by pexels

Stainless steel: It is basically a metal alloy of chromium, nickel, silicon, and carbon. Stainless steel is easy to use, low on maintenance and highly durable. Cooking food in steel utensils helps retain around 65-78 percent nutrients. They are less expensive and very versatile in nature, as you can cook all sorts of dishes in them. Sometimes, they are polished with nickel and chromium for the extra shine. To qualify as stainless steel, it must contain at least 10.5 %chromium. To be considered safe for cooking, it must have no less than 16%chromium. This is non-reactive metal, allowing you to cook alkaline and acidic food.

Non-stick: Teflon is the most commonly used non-stick finish, unfortunately it is toxic to human body and the environment. To be on the safe side, choose non-stick utensils made with materials such as ceramics, stainless steel and cast iron. Apart from cast iron others are light in weight, non-. messy and easy to use. Teflon is the non -stick lining that contains elements like mercury and cadmium that are known to cause heart problems and all sorts of cancer. A gradual build up in the body may also lead to serious nerve disorder.

Aluminum: Aluminum utensils are shiny and sleek, light weight and good conductors of heat. One of the lightest materials to make cookware. Though it is inexpensive and easy to clean. But all these qualities can’t make aluminum ideal cookware because aluminum leaks into food while cooking. It also heats up quickly and easily react with acidic vegetables. These chemical reactions affect your immune system. Commercially practical and easily available aluminum cookware is made of thyro-toxic metal that is known to cause many health hazards. It is a heavy metal that gradually filters into your food. Always use coated aluminum cook wares to avoid metal mixing into food. Aluminum affects both the taste and appearance of food.

Ceramic: it is a natural material that can endure high temperature and retain heat for longer. It conducts heat gradually. For slow cooking it’s an excellent material. Easy to clean in the dishwasher and microwave safe. When it comes to sauteing, ceramic cookware is the best. The easily available ceramic cook wares just have a thin coating of ceramic on aluminum cookware these days.  

Titanium: Titanium is one of the most durable materials for cooking utensils. These products are robust. The durability does not come cheap. Apart from being long lasting titanium is naturally non-stick. This makes both cooking and cleaning very easy. It is non-reactive, resistant to rust and does not leak into food. Titanium is a good conductor of heat

Conclusion

Our kitchen is the most important part of our daily life. Whatever we cook here directly influences our health. Not only the food that we cook, but also the choice of cooking utensils affects the quality of our cooking. Ultimately the slow effect of our choices appears into our health.  We must go for the utensils materials that we can use for a long time, help us save energy, and prepare foods safely without introducing harmful toxins. Smart cook wares are far from health hazard, save our energy and time for cooking and easy to wash.   

How to keep our bones healthy and strong naturally ?

Building healthy bones is absolutely important for our wellness. But most people take bone health for granted. The symptoms of bone loss appear very late when a significant damage has already occurred. Fortunately, there are so much precautions and measures that we can have to save our health. We need to discover some trustworthy ways that can help us to maintain healthy bones. These measures keep our body strong for the rest of our lives.

What are our bones made of?

Our bones are living tissues made of calcium and collagen (Dorozhkin, 2007). Collagen is a protein that provides softness and flexibility (An et. al, 2004). Whereas calcium is such a mineral that provides hardness and strength to bones. This ideal combination makes bone flexible and strong. The bones become hard enough to bear the pressure.

Natural break down of bones

At a young age our body makes new bone faster than it breaks down old bone. Our bone mass keeps increasing. Bones reach their maximum mass density when we are around age 30. After that, bone remodeling starts. We lose little more bone mass than we gain. The higher our peak bone mass, the more bone we have; in the bank’ and the less likely we are to develop osteoporosis as we grow old. osteoporosis means our bones become fragile as we age.  Luckily, many diet and lifestyle habits can help build solid bones and maintain their strength.

When to start a Healthy bones plan?

 The ideal time to make our bones healthy is always now. Because it is always necessary to take care of our bones at every age. We have to make sure that as we get older our bones stay healthy too. There are many things to take into consideration to keep our body healthy and strong. Bones not only carry the weight of our bodies but also allow us to move. They protect our vital organs from injury as well.

11.Factors that play a great role in the development of osteoporosis

1.Physical activity: People who are physically sedentary have a higher risk of osteoporosis than those who stay active

2.Gender: You are at more risk of osteoporosis if you are a woman, because women have less bone tissue than do men.

3. Ethnicity: You are at greatest risk of osteoporosis if you are Asian.

4.Family history: If you have a parent or sibling who has osteoporosis that puts you at more risk of getting this condition.

5.Hormone levels: Too much thyroid hormone can cause bone loss. In women, bone loss increases intensely at menopause due to dropping 6.estrogen levels. Prolonged absence of menstruation before menopause also increases the risk of osteoporosis.  However, in men low testosterone levels can cause a loss of bone mass as well.  

7.Age factor: Your bones become thinner and weaker as you age.

8.Stature: You are at risk if you are tremendously thin or have a small stature because you might have less bone mass to draw from as you age.

9.The Quality of diet: A diet low in calcium contributes to reduce bone density, early bone loss and an increased risk of fractures.

10.Smoking and alcohol: Research suggests that tobacco use backs up weak bones. likewise, regularly having more than one alcoholic drink a day for men may increase the risk of osteoporosis.

11.Eating disorders and other conditions: Strictly restricting food intake and being underweight weakens bone in both men and women. More over weight -loss surgery and conditions such as celiac diseases can affect your body’s ability to absorb calcium.

          Parents must make sure that their children get the vital ingredients in food for healthy bones.

 10 natural ways to keep our bones healthy

Eating plenty of vegetables

We need vegetables that are rich with minerals and vitamins. Vegetables are great help for our bones. They are one of the best sources of vitamin C, which stimulates the production of bone -forming cells. Moreover, antioxidant effects of vitamin C may protect bone cells from damage.

Vegetables also seem to increase bone mineral density. A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults.

 Strength training and weight-lifting exercises

The resistance training or weightlifting exercises help to increase bone density. These are high impact exercises. The reason is that bones grow in response to pressure and weight. When we put more weight on our bodies, our bones send signals to our bone matrix to become thicker. The heavier you lift the stronger your bones will become. Weightlifting also increases circulating levels of hormones like testosterone and growth hormones. These have a valuable effect on bone mass.

Get enough proteins and potassium

Getting enough proteins is very important for healthy bones, in fact, about 50%of bone is made of protein. Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone construction and breakdown.

‘However, concerns have also been raised that high-protein diets filter calcium from bones in order to counteract increased acidity in the blood’.

Still, studies have found that this does not happen in people who consume up to 100 gram of protein daily, as long as this is balanced with adequately of vegan foods and enough calcium intake.

In fact, research suggests that older women, in specific, appear to have better bone density when they consume higher amount of protein.

What is more, diets containing a greater percentage of calories from protein may help preserve bone mass during weight loss. If you need to boost the amount of potassium in your diet menu, make healthy food choices. Bananas, oranges mushrooms prunes, dates peas, pumpkins zucchini, potatoes apricot, tomatoes are rich with potassium.

Eat high calcium foods throughout the day.

Calcium is the most important and the most basic mineral for the health of our bones. We must consume adequate amount of calcium through our food each day. Good sources of calcium include yogurt, orange juice, mozzarella cheese, milk, sardines, soy, okra and salmon. Calcium is important for bone health as well as proper functioning of our nerves, muscles, and bread.

 Naturally old bone cells are regularly broken down and replaced by new ones, it is important to consume calcium daily to protect bone structure and strength,

The RDI for calcium is 1000, mg per day for most people, although teens need 13000 mg and older women require 1200 mg. 

It is also best to get calcium from foods rather than supplements  

Get plenty of vitamin D and vitamin K

Our skin makes vitamin D through sun exposure. But this amount of vitamin D is not enough for our body. Vitamin D and vitamin K are extremely important for building strong bones. Vitamin D helps your body absorb calcium. People with low vitamin D levels incline to have lower bone density and are more at risk for bone than those who get enough.

You may get enough vitamin D through sun exposure and food sources such as fish, liver and cheese. The best sources of vitamin k1 are leafy green vegetables. Even then many of us need to supplement with up to 2000 IU of vitamin D daily to maintain best levels. Getting satisfactory amounts of vitamin D and K2 from food or supplements may help protect bone health.

Stay away from very low- calorie diets

Low – calories diet can harm our bones, create muscles mass loss and slow down our metabolism. Studies have shown that diets providing fewer than 1000, calories per day can lead to lower bone density in normal- weight, overweight or obese individuals. To build and maintain strong bones, follow a well- balanced diet that provides at least 1200, calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health.

Low – calories diet reduces bone thickness, even when combined with resistance exercise.

The benefits of taking a collagen supplement

There is evidence that suggests collagen supplements may help protect bone health. Collagen is the main protein for bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligament and other tissues.

Collagen comes from animal bones and is commonly known as gelatin.

Sustaining a constant, healthy weight

Apart from eating a nutritious diet, maintaining a healthy weight can help support bone health. For example, being underweight increases the risk of osteopenia and osteoporosis. This is especially the case in postmenopausal women who have lost the bone -protective effects of estrogen.

In fact, low body weight is the main factor contributing to diminish bone density and bone loss in this age group. On the other hand, some studies suggest that being overweight can damage bone quality and upsurge the risk of fractures due to the stress of excessive weight.  

            Overall, repeatedly unstable weight gain seems mostly damaging to bone health, as well as losing a large amount of weight in a short time.  Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.

You need nutrition high in magnesium and zinc

Along with Calcium many other minerals also play a role for maintaining bone health including magnesium and zinc. Magnesium plays a key role in adapting vitamin D into the active form that promotes calcium absorption.

Although magnesium is found in small amounts in most foods, there are only a few excellent food sources. Dark chocolates, avocados, almonds, cashews, Brazil nuts, legumes, tofu, chis seeds are high in magnesium. Supplementing with magnesium glycinate, citrate or carbonate may be beneficial.

Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones. Zinc endorses the formation of bone-building cells and prevents the excessive breakdown of bone.

Good sources of zinc include beef, shrimp, spinach, flaxseeds, oysters and pumpkins seed

Consume foods high in omega -3 fats

Omega-3 fatty acids are well known for their anti- inflammatory effects.

They have also been shown to help protect against bone loss during the aging process. In addition to including mega -3 fats in your diet, it’s also significant to make sure your balance of omega -6 to omega-3 fats is not too high. Omega -6 fatty acids are found in corn, soybeans, sunflower oils, fish, nuts, eggs, poultry and meat. Generally speaking, it is best to aim for an omega -6 to omega-3 ratio of 4:1 or lower.

Plant sources of omega -3 fats include chia seeds, flaxseeds and walnuts. 

Conclusion

Bone health is important at all stages of life. By optimizing your diet, supplement, and fitness regime you can actually keep your bones healthy and strong. You can slow down the process of bone loss with aging our bones lose density. Nevertheless, having strong bones is something people incline to take for granted. Luckily, there are many nutrition and lifestyle habits that can help build and maintain strong bones – and it is never too late to start

References

Dorozhkin, S. V. (2007). Calcium orthophosphates. Journal of materials science42(4), 1061-1095.

An, K. N., Sun, Y. L., & Luo, Z. P. (2004). Flexibility of type I collagen and mechanical property of connective tissue. Biorheology41(3-4), 239-246.

Health of our eyes

Why Some People Have Dry Eyes

Do you ever feel your eyes get more dry when using your phone or any other digital screen?  Then you start thinking something is not quite right and the dryness of eyes is not going away. Even after staying away from screen after some time, you are still feeling gritty eyes. Well, your body is not lying to you, it’s time to address the issue. Health issues can’t be over looked.  you need to take the precautionary measures and understand the underlying causes

Dry eye is a very common condition and even more common for many reasons in the present time. The contributing factors are environmental as well as lifestyle. The increased use of digital screen work, communication and entertainment, especially in the times of pandemic, contribute to dry eye disease. Now dry eyes and dry eye disease or syndrome are two different things. The prevalence of Ded is found higher among children who use digital screen than those who do not. Because of the need to stay home during pandemic people tend to use digital screen more than ever. lifestyle alterations can help to improve the dry eyes experiences. Now I discuss simple dry eyes and dry eye disease or’ Ded ‘one by one.

image by Danish Ahmad on pexels

common Dry Eyes

Dry eye experience is very common complaint. More and more people are experiencing dryness in their eyes and around. eyes.  Due to excessive use of screen, environmental and lifestyle factors more and more people are having dry eyes. Usually this is temporary condition. It will go away once we make changes. Our body is the vehicle that keeps carrying us around. This is our home until we are alive. This is the only person who will stay with us all life. If something against its nature happens it will always complain before any serious damage to eyes, we should get treatment and take action.

Dry eye disease (Ded) or syndrome

If you feel you have dryness, gritty and burning sensation in and around eyes for a long period of time. The symptoms are not going away, you need to see a doctor. Dry eye disease or syndrome is different from simple dry eyes. Dry eyes disease needs clinical. diagnosis. though its permanent condition and it’s pretty hurtful and incurable but the symptoms can be reduced to have normal life.

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Why Dry EYES are more common now

Dry eyes are more common than ever before because of the changing dynamics of society. The excessive use of digital screens, less use of water and balanced food lack of vitamins and fatty acids and dry weather are some of them. Pandemic has affected all walks of life. People are working online from home, as well as students are having virtual classes. For many in person meetings are cancelled or swapped with virtual events.

There is considerable increase in screen use all over the world. Almost all children use digital screens. There is also increased use of video games among women and this may lead to increased dry eye symptoms.

There is one view that the relationship between dry eyes and screen use is the dynamic of eye blinking, leading to ocular eye disease. Dry eyes then affect the mental health of the patient and his efficiency level in digital screen users decreases. We need to adopt helpful preventive measures and management approaches.

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The most common symptoms

The tear film instability is the characteristic of dry eye disease. Our eyes need moisture or tears to keep them lubricated for the protection of eye surface. Moisture prevents the friction between eyelids and eye itself and apart from that tear have more necessary functions. Dryness can damage ocular surface of the eye. Then the patients develop inflamed and itchy eyelids and painful eyes. The causes of tear film dysfunction are many, including hormone changes among women The less amount of tear production or poor quality of tears may lead to eye dryness and cornea damage. Dry eyes are quite uncomfortable. the treatment will bring comfort and reduction to eye symptoms.

The tear film has three layers and each layer has different form and function.
  1. The lipid layers
  2. The watery layer
  3. The mucous layer

The problem with any of these layers can disturb the function, quality and quantity of tears. Either the patient tears evaporate quickly or they are produced in less than normal amount.

Causes of less production of tears

These are diverse causes like some disease or use of some medicines. Rheumatoid arthritis, Sjogren’s syndrome, lupus, thyroid disorders, vitamin A deficiency, eye allergy can cause dry eye symptoms. Use of high blood pressure medicines and antihistamine are some of the meds that can affect eye tears production. surgery of cornea can lead to dry eye but this condition is temporary.

Causes of increased tear evaporation

  1. Blinking less than normal during reading, driving or in some diseases patients blink less.
  2. Dry wind and smoke
  3. Eyelid problems
  4. Eye allergies
  5. Preservatives in some eyedrops

11 symptoms and signs of dry eyes

  • Extreme feeling of dryness in the eyes
  • A sensation of having some foreign object in the eye
  • Eye redness
  • Light sensitivity
  • Eye pain or discomfort
  • Itchiness inside or around eyes eyelids
  • Light or sun sensitivity
  • Watery eyes or sudden flow of tears as a reflex action against grittiness in the eyes.
  • Feeling tightness around eyes or discomfort
  • Eye fatigue

Risk factors

1.Advance age, usually above 50
2. Being a woman
3. eye disease
4. Some Autoimmune disease
5. Insufficient hygiene practice of eye
6.The blinking dynamics and prolong use of digital screen
7. use of eye cosmetics

Mechanism of eye blinking during screen use

The use of digital screen diminishes both the blinking rate and blink completeness. That leads to optical surface dryness. During the interval between each blink aqueous tears evaporate from the tear film. Then full blinking is required to refill the tear film by dispensing tear from lacrimal glands and lipids from meibomian glands over the cornea. While incomplete blinking increases the dryness of eye which could over time potentially start the’ Ded ‘cycle. Because of the discomfort in the eyes the people with ‘Ded’ blink their more frequently. during reading, playing games or active computer work. The studies have emphasized that reading on digital screen may endorse adverse effects by reducing both blink rate and blink completeness.

Complications

         people who experience dry eyes may experience these complications
  • People with dry eyes have greater chances of eye infections than normal people. this is because they have less protection of natural tears.
  • if the eyes are left untreated. Severe dryness may lead to eye inflammation, abrasion of the corneal surface, corneal ulcers and vision loss.
  • Dry eyes reduce the quality of life when patients feel difficult to perform daily activities.
  • Dry eye disease places a substantial amount of burden on patient’s economy.
THE treatment and management of symptoms

The doctor will recommend the lubrication drops, gels or ointment to protect the eyes. The other measures that the patient must consider are as following

  1. Avoid direct air blowing in the eyes from any source; heaters, fans etc.
  2. Wearing wraparound sunglasses or protective eyewear
  3. Take eye breaks from long tasks; if you are reading or doing tasks that require visual attentiveness, close your eyes for a few minutes. or blink repeatedly for a few seconds to help spread the tears evenly over your eyes.
  4. Be mindful of environment; the air at high altitudes, in deserts areas, and in plains can be awfully dry
  5. Use of humidifier can add moisture to dry indoor air.
  6. However, it is worth noting that dry eye disease is part of the normal aging process.

Conclusion

It’s worth noting that dry eyes are part of normal aging process. The glands keep the eyes moist. dry eye disease is usually the result of abnormal tear function. Females are more likely to have dry eyes due to hormonal changes that can affect tear production. Aging bodies produce less tears, therefore dry eyes are more common in older adults Often home remedies are also helpful to keep the eyes moist and comfortable. By reducing the symptoms, we can protect the eyes Some research suggested that caffeine can help dry eye. Caffeine increases the production of tears but too much caffeine can cause insomnia

  • Note: No content on my page should ever be considered as a substitute for medical advice from your doctor.