Health and Wellness Tips and Quotes for 2018

Strength training isn't just for bodybuilders and marathoners. It's for anyone who wants to feel healthier, more energetic and, yes, younger.

"Strength is the fountain of youth," says Gavin McHale, a Winnipeg-based kinesiologist and certified exercise physiologist who works primarily with older adults. "Benefits of resistance training, and subsequent strength gains, in older adults include better control of symptoms of chronic disease, pain and depression, as well as prevention of falls, maintaining existing muscle mass, improving posture and stability, increasing bone density and remaining functional." For instance, a 2015 Experimental Gerontology study of men and women ages 65 to 97 in retirement care facilities found that performing strength exercises just two times a week for six months significantly improved participants' mobility and functional performance. The result: a longer and, most importantly, fuller life.

After all, as we age, while we naturally lose some muscle mass because our muscles become less sensitive to dietary protein's muscle-building ways and changing hormones, a decline in physical activity is the biggest culprit. Called sarcopenia, this loss of muscle – which begins around age 50 – is linked with low bone-mineral densities, falls, fractures and insulin resistance, which may be an early sign of early Alzheimer's disease, according to recent research published in Diabetologia.

Luckily, virtually everyone is able to complete strength exercises, as long as they take into account their personal health rather than the number of candles on their birthday cake. "I have clients that are 25 years of age that may need more modifications than 70-year-olds who have been working out their whole life," says Briana Klein, exercise scientist and founder of Roots of Integrity Holistic Fitness in Chicago. Meanwhile, strength training has helped one of her clients with existing Parkinson's disease manage her condition and ease symptoms. Everyone has a different starting point.

"Start small. Some is better than none, more is better than some," McHale says. If you have any limiting conditions such as bad knees, hypertension or a replaced joint, talk to you doctor before beginning any exercise routine.

Here are the eight best equipment-free exercises to get you started, build strength and feel young, no matter your age:

1. Lying Hip Bridges These work your glutes, your body's largest muscle group, while also opening up the hips, McHale says. The hips can get especially tight in people who find themselves spending hours sitting throughout the day.

Instructions: Lie flat on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor, squeeze your bum and push your hips up into the air. Make sure to push through your entire foot, almost as if you're trying to push your toes out the end of your shoes. Pause, then slowly lower to start.

2. Squats to Chair Among the most functional exercises around, squats strengthen the entire lower body and core to help you take stairs, pick things up off the floor and get out of chairs without struggle into old age, he says.

Instructions: Stand with your feet hip-width apart directly in front of a chair. Keeping your chest upright, push your hips back and bend your knees to lower your body toward the chair. Either touch your bum to the chair or sit down on it. At the bottom of the squat, your upper body should be leaning forward only slightly. Pause, then push through your feet and squeeze your bum to return to start.

3. Wall Push-Ups Improve your whole upper-body strength, especially your arms and chest, with this simple exercise, Klein says.

Instructions: Stand about 2 feet away from the wall (move closer to the wall to make the exercise easier), and put your hands against it at shoulder height and shoulder-width apart. Keeping your body in a straight line, bend your elbows diagonally to your sides to lower your chest to the wall. Let your heels come off of the floor. Pause, then slowly press through your hands to straighten your elbows and return to start.

4. Side Lying Circles

Quadruped Opposite Arm and Leg Balance Exercise(GETTY IMAGES)

This little move has big benefits: It strengthens your hips while improving mobility through the joint, she says.

Instructions: Lie on one side on the floor with your body in a straight line, your bottom arm extended straight past your head. Rest your head on your bottom arm and squeeze your abdominals to pull in your belly. Keeping your hips directly over each other, lift your top leg to about hip height and move your leg in small clockwise circles in the air. Pause, then perform the circles in counter-clockwise motion. Lower your leg to return to start, and repeat on the opposite side.

5. Quadruped Opposite Arm and Leg Balance This exercise is great for improving balance, coordination and strength in the back and abdominals, she says.

Instructions: Get on all fours with your hands directly under your shoulders and knees under your hips. Keeping your back flat and abdominals tight, lift one hand to reach straight in front of your shoulder while lifting your opposite foot straight behind your hip. Hold for three breaths (or as long as you can maintain balance), and then lower your hand and foot toward the floor to return to start. Repeat on the opposite side.

6. Deadbugs They have a funny name, but they'll seriously help you improve your core stability for greater balance and all-over strength, McHale says.

Instructions: Lie flat on your back with your arms and legs up in the air, your knees bent. Maintaining contact between your lower back and the floor, lower one leg until your heel just about touches the floor while also lowering the opposite arm toward the floor above your head. Lift them back up to return to start, and repeat on the opposite side. You can make this exercise harder by keeping your legs straight rather than bent.

7. Side Planks This plank variation will improve side-to-side core stability as well as strengthen your shoulder, a joint that can give many older adults problems, he says.

Instructions: Start by lying on your side, propped up with your elbow directly below your shoulder. With either the sides of your feet or the sides of your knees stacked on the floor (do what's comfortable for you), squeeze your core and lift your hips off of the floor so that your body forms a straight line from your ears to either your feet or knees. Hold for as long as you can while maintaining good form. Lower your hips to return to start, and repeat on the opposite side.

8. Wall Angels Ease back pain and improve your posture by opening your chest and working your shoulders with these simple against-the-wall moves, he says.

Conventional wisdom (and most research) tells us that healthy eating requires eating balanced portions of a wide variety of foods, especially fruits and vegetables. Seems simple enough…except for the fact that what’s recommended on the back of a nutrition label isn’t always enlightening. And a lot of traditional serving size definitions are pretty unhelpful, tbh. (When was the last time you looked at a deck of cards as a size reference for anything?)

“Portion sizes can get a bit confusing, since a lot of nutrition labels talk in grams for portions and people don’t carry a food scale around in their back pocket,” says Brigitte Zeitlin, RD, owner of BZ Nutrition in New York City. “One serving can seem a bit abstract and not really a concrete visual to understand.”

Most of us tend to overestimate portions since we’re used to restaurant portions—which are actually more like double the recommended serving size, Zeitlin says. The one exception: vegetables, which most of us don’t get enough of. “I tell clients to double or sometimes triple the fresh veggies they have in a day,” she says. By doing so, you’ll edge closer to your recommended 25 grams daily grams of fiber, plus you’ll get a dose of antioxidants, vitamins, and minerals.

Not sure what a portion is? Here’s what a serving size actually looks like for 10 healthy foods you’re probably plopping in your grocery cart all the time.

1. Cashews

Serving size: 18 nuts

Once you start crunching, it can be hard to stop. “Nuts are notoriously overeaten in one sitting,” says Zeitlin. Rich in protein and inflammation-fighting omega 3 fatty acids, nuts are also packed with 157 calories in a one-ounce (or quarter cup) serving. The exact number of nuts per serving varies by the type of nut you’re eating, but a one-ounce serving of cashews is approximately 18 nuts.

2. Avocado

Serving size: 1/3 fruit

Avocado is another healthy fat that we all tend to overdo, says Zeitlin. (But in our defense, it tastes so good!) One serving of avocado is 1/3 of the fruit for 80 calories and three grams of heart-healthy fiber. While avocados vary in size, the 1/3 rule stands across the board: Larger avocados tend to have larger pits, so the amount of actual fruit you’re getting tends to be very similar.

3. Coconut oil

Serving size: One tablespoon

Coconut oil is a great swap for butter if you’re avoiding dairy or just want to switch up the flavors in your cuisine. Since it has a high smoke point, it tends to work well as a cooking oil. Just keep in mind that coconut oil is higher in saturated fat than olive oil, at 11 grams per one-tablespoon serving. “You definitely want to be cognizant of the amount you are using throughout the day. Heart health-wise, olive oil is still king, so keep your coconut oil to two tablespoons for the entire day,” says Zeitlin.

4. Nut butter

Serving size: Two tablespoons

“This can be either the easiest serving to get right, or the easiest one to overdo it on,” says Zeitlin. If you stick a spoon in a jar of almond butter and smear, you’re probably getting more like three to four tablespoons in two scoops, she says. But if you break out your measuring spoons or shell out for a single-serving nut butter packet, you can be sure you’re getting a two-tablespoon portion—and limiting yourself to 190 calories and 16 grams of (heart-healthy) fat.

5. Chicken breast

Serving size: Three to Four ounces

A serving of chicken could be a single breast—but it depends on the size of the chicken. A better way to nail down a single 3- to 4-ounce serving of meat is to compare it to the size and thickness of your palm. “Restaurants always tend to give a double portion of protein, so it’s a good idea to assume you will be taking half the dish home with you for the next day,” says Zeitlin. Throw leftovers in the next day’s salad or stir fry. If you’ve got less than a serving, Zeitlin suggests tossing shredded chicken in an omelet with veggies for a full serving of protein.

6. Greek yogurt

Serving size: 3/4 cup

Think a serving of yogurt is one cup? Welcome to the club! You’d be wrong. “A lot of people serve one cup, or eight ounces, in their parfaits and yogurt bowls, but that is just slightly larger than what it should be,” says Zeitlin. One serving is actually six ounces, or 3/4 cup, to guarantee the perfect amount of yogurt (and protein). If you don’t want to break out the measuring cups, opt for single-serving containers.

7. Quinoa

Serving size: One cup cooked

If you’re not using a measuring cup at home, one 1-cup serving of cooked grains—including quinoa, brown rice, wild rice, farro, etc.—is about the size of your closed fist. Most restaurants use the grain in buddha or poke bowls as a base, which means they’re probably dishing out way more than you need. “These bowls could easily equal your entire day’s servings of grains, or two to three cups total for the day, so you definitely want to keep an eye on the portion,” says Zeitlin.

8. Lentils

Serving size: 1/2 cup cooked

Unlike most other foods, it’s harder to overdo it on lentils: They’re dense in nutrients and fiber, so you’ll likely feel satisfied with a 1/2-cup serving (or about half the size of your fist). That said, it’s perfectly OK to double up on servings if you’re counting on legumes as a vegetarian protein source for the meal. “A full cup, or two servings, will give you 24 grams of protein and is still under 300 calories,” says Zeitlin.

9. Banana

Serving size: Eight inches long

One portion of any type of fruit is one cup, or roughly a medium banana. But what, exactly, is a medium banana? Measure it using the tip of the thumb to the first knuckle, which is about one inch; a medium banana is about eight inches long. Zeitlin says people should aim for two servings (two cups) of fruit total per day since it’s still a form of sugar. “We want to keep our sugar throughout the whole day in mind, and all the sources count,” says Zeitlin.

10. Dark chocolate

Serving size: One or Two squares

Take a minute and think about what you drink in a typical day. Unless you are a true water lover, you may be getting some extra, unneeded calories through sweetened soft drinks, sodas, iced tea, coffee, juice, and energy and sports drinks. In fact, sugary drinks are the number one source of added sugars in our diet.

Some research suggests that when you drink calories, you aren’t as satisfied as when you eat the same amount of calories in food. This could lead to eating more calories than you need.

Here are some tips on how to switch to healthier drinks that will quench your thirst and still taste good!

Read nutrition labels and ingredients – Beverages like energy drinks can be deceiving because they advertise that they are healthy but usually are loaded with calories and added sugars. Common forms of added sugars are sucrose, glucose, fructose, maltose, dextrose, syrups, concentrated fruit juice, agave and honey. Look at the label carefully because one container may be more than one serving, which can double or triple the added sugars you’re getting.

Cut back slowly – If you have sugary drinks like sodas and sweetened teas on a regular basis, start cutting back now. Mix half sweetened and half unsweetened while you get used to less sugar, and gradually reduce the sweetness.

Choose water – Replace sugary drinks with water. That can seem like a challenge if you aren’t a big fan. Here’s how to drink more water: -  Carry a refillable water bottle or keep a cup at your desk to make water the easy choice. -  Add slices of your favorite fruits for a boost of flavor. -  Try seltzer or sparking water if you prefer fizzy carbonated drinks.

Your health is one of the most crucial things that need care. It is, however, impossible to properly do that if you do not know what you are suffering from. A rheumatologist is a physician who is trained in the area of Rheumatology. This enables them to better diagnose, treat, and care for patients suffering from a variety of rheumatic diseases. If your joints, muscles, tendons, or bones are experiencing any issue in the form of swelling, deformity, discomfort, and stiffness, you should schedule an appointment with a doctor that specializes in Rheumatology.

When To See a Rheumatologist

Considering the vast scope of the work that they do, we have come up with a list of five times when you should see a rheumatologist.

Arthritis and Rheumatic Diseases

There are more than a hundred conditions that fall under Rheumatology. For most people, rheumatoid arthritis (RA) is the most known area of specialty for these practitioners. As there is no cure for RA, people with this condition should have regular checkups with a rheumatologist. However, a rheumatologist treats many more conditions. For instance, gout, lupus, chronic back pain, tendinitis, and osteoarthritis are also in their scope. As a rheumatologist specializes in these diseases, it is best to visit one as soon as possible if you show any symptoms for these conditions.

Swelling Joints and Pain

If you are experiencing either pain or swelling in multiple joints or the pain won’t go away no matter how long or what you do, it is crucial to see a rheumatologist. Rheumatology is a sub-specialty in internal medicine that deals with the joints, soft tissues, autoimmune diseases and heritable connective tissue disorders. Because swelling joints and pain could be an indicator of an underlying problem, it’s crucial to see a rheumatologist right away. If the swollen and painful joint is a symptom of a disease, early diagnosis allows you to start treatment and curb the spread and extent of the issue. As a result, it can increase your chance of getting a good outcome.

Abnormal Blood Test Results

Routine visits to a primary care physician could lead to blood tests in an attempt to single out the problem. At times, these results come with unclear numbers and subtle indicators of more severe issues. As such, you will find that the doctor refers you to another physician that specializes in Rheumatology for a more precise diagnosis. This further testing reveals the cause of the signs and symptoms that led you to go to the doctor.

Unclear Diagnosis

The body is complex and impossible to figure out unless you have proper training. At times, you might have vague indicators that make a conclusion impossible when it comes to your general health. If you have unclear symptoms that require medical attention and you are unsure of which doctor to see, one that specializes in Rheumatology. They will collect information on all the symptoms you have to gather clues that will inform their diagnosis. These indicators range from the areas where you experience pain to any form of discomfort experienced within a specific time-frame. With this information, they will give you a diagnosis and tell you what to expect from your condition. A visit to a rheumatologist can end in you starting treatment, making adjustments in your daily routine, and starting on a healthy lifestyle free from chronic pain.

History of Disease in the Family

Some conditions, such as lupus, result from one’s genetic composition. This means that if someone you know has had a diagnosis and gone through treatment, if you experience symptoms that indicate you might have the disease, you should see a rheumatologist. It is vital to note that environmental factors trigger the condition. Sometimes, you will notice that gender is also a determiner on the likelihood of you having the disease.

What Other Conditions Does Rheumatology Cover?

As mentioned above, most people associate Rheumatology with the treatment of rheumatoid arthritis. While this is one of the things that they diagnose and treat, there is more to their practice. Autoimmune diseases fall under their area of specialty. These are the result of your immune system sending unnecessary inflammation to different areas of your body, and this causes damage. Some of the things they treat include:

Osteoarthritis

Tendinitis

Myositis

Polymyalgia rheumatic

Lupus

Lyme disease

Mixed connective tissue disease

Polychondritis

Sjögren’s syndrome

Rheumatology is also associated with soft tissue diseases and rheumatologists treat many of the them. These include:

Fibromyalgia

Low back pain

Tennis or golfer’s elbow

Olecranon bursitis

This is merely a short list of the many conditions a rheumatologist treats. The extensive training period and comprehensive strategies used in the process of one becoming a rheumatologist equips them with the necessary skills to help you with the issues mentioned above and more. Their work focuses on your medical and family history to ensure accuracy in diagnosis. Once they identify a condition, you get a custom treatment plan that caters to personalized needs. This may include medicine, referrals, and injections. Always remember that each medical case is different and this informs not only the treatment but also the time it takes to diagnose and treat.

Rheumatology in Chicago: Join Dedication Health

Heat-related deaths and illnesses are entirely preventable—and yet, extreme heat causes 618 deaths in the US each year, according to the Centers of Disease Control and Prevention. Generally speaking, heat-related illnesses occur when the body isn't able to properly cool itself (normally, the body cools itself automatically through sweat, but in settings of extreme heat, that's not always enough, per the CDC).

Heat stroke and heat exhaustion are the two main heat-related illnesses that can lead to more severe issues. Heat stroke, which is the most serious heat-related illness, happens when the body becomes unable to control its own temperature after the body's temperature rises and its ability to cool off through sweating fails. The CDC says that during heat stroke, body temperature can rise to as high as 106 degrees Fahrenheit in as little as 10 minutes, and can cause death or permanent disability if left untreated. Heat exhaustion, on the other hand, is less severe than heat exhaustion and can develop after several day of exposure to hot temperatures and inadequate fluid intake.

While anyone can fall victim to heat exhaustion, it's most common in older adults and those with high blood pressure. People regularly exercising outside in the heat are also prone to heat exhaustion, says Samantha Smith, MD, a Yale Medicine sports medicine doctor and assistant professor of clinical orthopedics and rehabilitation at Yale School of Medicine. "We increase our heat production up to 20 fold when we exercise," she says.

Luckily, heat exhaustion has some key signs and symptoms that can make it easier to diagnose if you or someone you're with starts feeling unwell in the heat. Those symptoms include:

Heavy sweating

Paleness

Muscle cramps

Tiredness

Weakness

Dizziness

Headache

Nausea or vomiting

Fainting

Left untreated, heat exhaustion can progress into the more serious heat stroke, so if you start to experience any heat exhaustion symptoms, Dr. Bechtel suggests doing a number of things to cool your body down, starting with resting in a cool place, like an air-conditioned room. “Lie on your back and raise up your legs so they are higher than the level of your heart,” she says. If possible, take a cool shower, soak in a cool bath, or put towels soaked in cool water on your skin. Loosen clothing so air can circulate around your skin, if a cool bath or shower isn't possible.

Hydration is also key. “Drink plenty of cool fluids,” says Dr. Bechtel. “Stick to water or sports drinks. Avoid caffeinated or alcoholic beverages as they can be dehydrating.” If taking those steps don't help you feel better, your symptoms last longer than an hour, or those symptoms begin to worsen, it's important to seek medical care immediately.

Luckily, there are also ways to prevent heat exhaustion, like wearing lightweight clothing while outside in the heat, per the CDC. And if you're planning on exercising in a hot environment, make sure to give your body a chance to adapt to the temperature. "Healthy people can adapt to exercising and living in hot environments, but this takes some time, usually 5 days or more," says Dr. Smith.

Finding time to work out when you’re really super busy can sometimes feel impossible. If you spend half your day at work, eight hours (ideally) sleeping, and a couple hours commuting, you'll probably end up using any remaining free time you might have to actually, you know, unwind. Because as much as you'd like to be hitting the gym after you leave the office, it can be hard to convince yourself that it's worth it when you're totally exhausted.

These workouts are specifically designed to fit into your busy schedule, without getting in the way of your free time. They blend seamlessly into all the brief moments of downtime during your day—you can do them from bed as you wake up in the morning, at your desk while skimming your Twitter feed, and even during your nightly Netflix-binge. And at the end of the day, you'll still have time to do everything else you love, too.

1. An energizing routine you can do before you get out of bed.

We're not kidding—this is a workout you can do entirely from your bed. Easy stretches will wake up your muscles. Then you'll do a few strength moves including push-ups and lunges that will leave you feeling energized and ready to take on the day. Consider this your new alarm clock.

2. Easy stretches you can do at your desk.

Say goodbye to that 3 P.M. stiffness with these moves. The entire routine is a great workout, if you don't mind getting a little cozy with your colleagues. But if you do, the simple stretches at the end of this video are pretty inconspicuous and will feel great after a long day of sitting.

3. Sneak away to the gym on your lunch break for a speedy 20-minute routine.

If you have a moment to get out of the office, head to the gym and try out this workout bench routine from NYSC personal trainer, Sylvia Borowska. (Or even swing by the park and try it out on a nearby bench.)

How to do it: You'll do each of the strength moves below for 60 seconds. Aim to complete as many reps as you can in that timeframe. There are also two cardio moves that you'll do for two minutes each, but you so got this! The routine is 10 minutes, so complete the total-body circuit two times.

1. Squats: Start standing with the bench behind you. Bend at your knees to lower into a squat keeping the weight in your heels. Get low enough where your butt taps the bench, but don’t fully sit down. Press through your heels and stand up. Continue for 1 minute.

2. Single-leg squats: Start seated on the bench and lift one leg so that it’s extended in front of you. Now stand up by driving through the heel of the foot that’s on the floor. Then slowly lower back to a seated position. Continue for 1 minute (keeping the leg lifted the entire time), then switch sides and continue for another minute.

3. Tricep dips__:__ Start standing in front of the bench and place your palms on the chair seat with your fingertips facing forward. Keep your back flat and walk legs out in front of body. Bend your arms and lower butt toward ground while keeping your elbows pointing directly behind body. Straighten your arms to return to start. Continue for 1 minute.

4. Push-ups: Place your hands on top of the workout bench to perform an elevated push-up. The key here is to engage your abs and keep you elbows close to your torso as lower. Continue for 1 minute.

5. Mountain climbers: Keep the same position as the push-up above—your hands with be resting on top of the bench with your wrists directly below your shoulders. Then drive your right knee under your chest. As you return your right foot back to an elevated high plank position, drive your left knee under your chest. Continue alternating sides for 2 minutes.

6. Seated bicycle crunches: Sit tall at the edge of your workout bench. Lean back slightly and bring your fingertips behind your ears. This is your starting position. Bring your left knee up and right elbow to meet. Continue alternating sides for 1 minute. (You can always do this move on the floor, too.)

7. Seated skaters: If you don't know how to do a regular skater, follow the instructions here. This version is modified for a workout bench. Sit at the edge of your workout bench and bring your arms straight out to the side. Lean your torso forward and reach your right arm to your left foot while extending the right leg out to the side. Continue alternating sides for 2 minutes.

4. Catch up on your favorite TV shows while breaking a sweat.

This super quick five-minute routine is great to do during commercial breaks or while you're waiting for the next episode on Netflix to start. You could even call it your Netflix & Sweat workout.

1. 20 squats

2. 15 mountain climbers

3. 10 push-ups

4. 5 burpees

If you're up for a challenge, reverse the ladder and do an additional 5 squats, 10 mountain climbers, 15 push-ups, and 20 burpees. YES...20 burpees.

5. Or release extra energy after work with these bodyweight cardio moves.

If you’re looking for a diet that’s healthy for your eyes, here’s some good news: The same diet that helps your heart and the rest of your body will help your eyes. Plus, you’ll enjoy many delicious choices.

For 2020: The Year of the Eye, the American Academy of Ophthalmology intended to list 20 vision-healthy foods. Instead, we came up with 36. It’s a diet rich in fruits, vegetables, beans and fish.

Why Is Nutrition Important for Good Vision?

“Some nutrients keep the eye healthy overall, and some have been found to reduce the risk of eye diseases,” said Rebecca J. Taylor, MD, an ophthalmologist in Nashville, Tennessee.

Eating a diet low in fat and rich in fruits, vegetables and whole grains can help not only your heart but also your eyes. This isn't surprising: Your eyes rely on tiny arteries for oxygen and nutrients, just as the heart relies on much larger arteries. Keeping those arteries healthy will help your eyes.

What Should I Focus On for Eye-Healthy Eating?

Orange-colored vegetables and fruits with vitamin A

Perhaps the best-known eye-healthy nutrient is vitamin A. Your retina needs plenty of vitamin A to help turn light rays into the images we see. Also, without enough vitamin A, your eyes can’t stay moist enough to prevent dry eye.

Carrots are a well-known source of vitamin A. Sweet potatoes provide even more vitamin A, Dr. Taylor said. “A sweet potato has more than 200% of the daily dose of vitamin A doctors recommend.” Fruits, including cantaloupe and apricots, can be a good source of vitamin A.

Fruits and veggies rich in Vitamin C

Vitamin C is critical to eye health. As an antioxidant, vitamin C helps protect the body from damage caused by some things we eat, unhealthy habits and environmental factors. Fried foods, tobacco smoke and the sun’s rays can produce free radicals--molecules that can damage and kill cells. Vitamin C helps repair and grow new tissue cells.

Good sources of vitamin C include citrus fruits, such as oranges, tangerines, grapefruit and lemons. Lots of other foods offer vitamin C, including peaches, red bell peppers, tomatoes and strawberries. Antioxidants can prevent or at least delay age-related macular degeneration (AMD) and cataracts, according to the Age-Related Eye Diseases Study (AREDS).

Vitamin E

Another important antioxidant is vitamin E, which helps keep cells healthy. Vitamin E can be found in avocados, almonds and sunflower seeds.

Cold-water fish with omega-3 fatty acids

Diets rich in omega-3 fatty acids from cold-water fish may help reduce the risk of developing eye disease later in life, research suggests. These fish include salmon, tuna, sardines, halibut and trout. “Omega-3’s are good for tear function, so eating fish may help people with dry eye,” Dr. Taylor said.

Leafy green vegetables rich in lutein and zeaxanthin

Lutein and zeaxanthin are antioxidants found in the pigments of leafy green vegetables and other brightly colored foods. They are key to protecting the macula, the area of the eye that gives us our central, most detailed vision. Kale and spinach have plenty of these nutrients. Other foods with useful amounts of lutein and zeaxanthin include romaine lettuce, collards, turnip greens, broccoli and peas. And while not leafy and green, eggs also are a good source of these nutrients.

Beans and zinc

The mineral zinc helps keep the retina healthy and may protect your eyes from the damaging effects of light. However, zinc can lower the amount of copper in your body, which we need to help form red blood cells. Fortunately, you can increase both at once with all kinds of beans (legumes), including black-eyed peas, kidney beans and lima beans.  Other foods high in zinc include oysters, lean red meat, poultry and fortified cereals.

Should I Get Eye-Healthy Nutrients Through Vitamin Supplements?

Eating the right food is the best way to get eye-healthy nutrients, Dr. Taylor said. “In general, most Americans can and should get enough nutrients through their diet without needing to take supplements.”

People who have macular degeneration are an exception. “In this case, taking supplements is recommended by the Age Related Eye Disease Study 2, a follow-up to the AREDS (Age-Related Eye Disease) Study. Talk with your ophthalmologist if you or a family member has AMD,” Dr. Taylor said.

There isn't much you can do to stop a seizure once it starts. But you can help protect someone from harm during one.

Some seizures are more dangerous than others, but most aren't an emergency. If you want to do something for the person, focus on keeping them safe.

What Seizures Look Like

The type of seizure most people will think of is the generalized tonic-clonic seizure, better known as a grand mal seizure. They're frightening to watch, and someone who has one rarely knows or remembers what's happening.

These seizures follow a pattern:

The person seems to "check out." They won't answer if you talk to them. They won't react if you wave a hand in their face or shake them. They may collapse.

Their muscles clench and they become as rigid as a board. (This is the tonic phase. It lasts a few seconds.)

Next comes a series of jerking movements. (This is the clonic phase. It can last a few seconds or several minutes.)

Eventually, the jerking stops and they're alert and can talk again, but they may be dazed or unsteady for a little while.

Any generalized seizure can be dangerous because the person is unaware of their surroundings and can't protect themselves from harm. The uncontrolled thrashing raises their chances of getting hurt.

Focal seizures are different. They're less intense and usually last no more than a minute or two.

Part of their body, like an arm, might get stiff or go floppy. You may see repeated, rhythmic, or jerking movements in one place or that spread to different body parts. The person could zone out or stare at nothing. They may or may not realize what's happening but can't control it. When it's over, they won't remember a thing.

What You Can Do

It's all about taking precautions. For someone having a generalized tonic-clonic seizure:

Give them room. Keep other people back.

Clear hard or sharp objects, like glasses and furniture, away.

Cushion their head.

Loosen clothing around their neck, if you can safely.

Don't try to hold them down or stop their movements.

Don't put anything in their mouth. Contrary to popular myth, you can't swallow your tongue during a seizure. But putting something in their mouth could damage their teeth, or they might bite you. If their head isn't moving, turn it to one side.

Look at your watch at the start of the seizure, so you can time its length. Remember, this probably isn't an emergency, although it may look like one.

After the jerking stops, gently place them on their side, to help keep their airway clear.

For milder seizures, like a bit of staring or shaking arms or legs, guide the person away from hazards, including traffic, stairs, and water.

Don't leave someone who's had a seizure alone. Stay until they're fully aware of where they are and can respond normally when you talk to them. Speak calmly. Reassure them and explain what they missed if they're confused or frightened. Don't give them anything to drink or eat until they've completely recovered.

When to Call 911

Get medical help when:

It's a child's first seizure.

The seizure lasts longer than 5 minutes.

Another seizure begins soon after the first.

The person doesn't "wake up" after the movements have stopped.

The person was injured during the seizure.

This content was created by the National Sleep Foundation

Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene. Try to keep the following sleep practices on a consistent basis:

Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.

Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.

If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.

Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.

Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.

Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.

Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.

Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.

If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.

Going to the doctor, going to the dentist—all part of taking care of your health. But going to the eye doctor? Also important! Eye exams at every age and life stage can help keep your vision strong.Many people think their eyesight is just fine, but then they get that first pair of glasses or contact lenses and the world comes into clearer view—everything from fine print to street signs.

Improving your eyesight is important—about 11 million Americans over age 12 need vision correction—but it’s just one of the reasons to get your eyes examined. Regular eye exams are also an important part of finding eye diseases early and preserving your vision.

Only Your Eye Doctor Knows for Sure

Eye diseases are common and can go unnoticed for a long time—some have no symptoms at first. A comprehensive dilated eye by an optometrist or ophthalmologist (eye doctor) is necessary to find eye diseases in the early stages when treatment to prevent vision loss is most effective.

During the exam, visual acuity (sharpness), depth perception, eye alignment, and eye movement are tested. Eye drops are used to make your pupils larger so your eye doctor can see inside your eyes and check for signs of health problems. Your eye doctor may even spot other conditions such as high blood pressure or diabetes, sometimes before your primary care doctor does.

Vision Care Can Change Lives

Early treatment is critically important to prevent some common eye diseases from causing permanent vision loss or blindness:

Cataracts (clouding of the lens), the leading cause of vision loss in the United States

Diabetic retinopathy (causes damage to blood vessels in the back of the eye), the leading cause of blindness in American adults

Glaucoma (a group of diseases that damages the optic nerve)

Age-related macular degeneration (gradual breakdown of light-sensitive tissue in the eye)

Of the estimated 61 million US adults at high risk for vision loss, only half visited an eye doctor in the past 12 months. Regular eye care can have a life-changing impact on preserving the vision of millions of people.

Start Early

Though people tend to have more vision problems as they get older, children need eye exams to ensure healthy vision, too. But less than 15% of preschool children get an eye exam and less than 22% receive vision screening. Vision screening can reveal a possible vision problem, but can’t diagnose it. A comprehensive dilated eye exam is needed to diagnose eye diseases.

Amblyopia (reduced vision because the eye and brain aren’t working together properly) is the most common cause of vision loss in children—2 to 3 out of 100 children. Amblyopia needs to be treated promptly to help avoid vision loss.

Eye Exams: How Often?

Children’s eyes should be checked regularly by an eye doctor or pediatrician. The US Preventive Services Task Force recommends vision screening for all children at least once between age 3 and 5 years to detect amblyopia or risk factors for the disease.

People with diabetes should have a dilated eye exam every year.

Some people are at higher risk for glaucoma and should have a dilated eye exam every 2 years:

African Americans 40 years and older

All adults older than 60, especially Mexican Americans

People with a family history of glaucoma

Other Reasons to See Your Eye Doctor

If you have any of the following eye problems, don’t wait for your next appointment—visit your eye doctor as soon as possible:

Decreased vision

Draining or redness of the eye

Eye pain

Double vision

Floaters (tiny specks that appear to float before your eyes)

Circles (halos) around lights

Flashes of light

Easy on the Eyes

If you spend a lot of time focusing on one thing, such as a computer screen, your eyes can get tired. Try the 20-20-20 rule to reduce eyestrain: every 20 minutes, look away about 20 feet in front of you for 20 seconds.

Diabetes and Your Eyes

Diabetic retinopathy is a common complication of diabetes. High blood sugar damages the blood vessels in the retina (a light-sensitive part of the eye), where scarring can cause permanent vision loss.

Diabetic retinopathy is also one of the most preventable causes of vision loss and blindness. Early detection and treatment can prevent or delay blindness due to diabetic retinopathy in 90% of people with diabetes, but 50% or more of them don’t get their eyes examined or are diagnosed too late for effective treatment.

People with diabetes are also at higher risk for other eye diseases, including glaucoma and cataracts. If you have diabetes, an eye exam every year is necessary to protect and preserve your eyesight and eye health.

Looking Ahead

Multiple sclerosis is an autoimmune disease in which the immune system attacks and destroys the protective covering of nerve cells (myelin) of the brain, spinal cord, and/or eyes. As a result of this, nerve signaling is impaired, causing a wide variety of potential symptoms, such as muscle weakness, spasticity, pain, and cognitive issues.

The precise cause of MS is unknown. The disease is often diagnosed with the help of an MRI and/or spinal tap. Unfortunately, there's no cure. However, there are several treatment options and ways to cope that can help you manage your disease.

Types of Multiple Sclerosis

There are three main types of MS. They vary in their symptoms, disease course, and how they are treated.

Relapsing-remitting MS: About 85 to 90 percent of people with MS are first diagnosed with this form. During relapses, you'll experience neurological symptoms and functionality will decline. During remissions, symptoms may disappear or just become milder. Remission may last weeks or months.

Secondary-progressive MS: Some people with relapsing-remitting MS eventually develop secondary-progressive MS. It has a more progressive disease course in which symptoms become chronic and irreversible.

Primary-progressive MS: Symptoms slowly, but steadily get worse over time. Relapses don't occur, and the rate of worsening varies greatly. This is a less common type, accounting for about ten percent of cases. It tends to affect the spinal cord more than the brain.

You may also hear about clinically isolated syndrome (CIS). This is when a person has experienced a single episode that looks like an MS relapse but doesn't meet the criteria for a proper MS diagnosis. Some people with CIS go on to develop MS while others don't.

In the past, when specific treatments weren't available, the vast majority of patients with relapsing-remitting MS developed secondary progressive MS within 15 to 20 years of their diagnoses. However, since the development of disease-modifying medications, that has changed.

Multiple Sclerosis Symptoms

In the central nervous system of a healthy person, nerve cells in the brain and spinal cord rapidly send signals to each other and to the rest of the body. But in a person with MS, this signaling is impaired due to damage to the myelin. Nerve impulses are either slow or not transmitted at all, and that causes a vast array of consequences.

Which MS symptoms each person with MS experiences is unique to them, but some are more common than others because the disease tends to affect certain locations within the central nervous system.

For example, because the brainstem and the nearby cerebellum are commonly affected, vertigo, speech problems, tremor, ataxia, and double vision often result.

Fatigue is also very common with MS as well as visual problems due to the involvement of the optic nerves.

Other common symptoms of MS include:

Abnormal sensations (e.g., numbness and tingling, itching, feeling cold, tightness, burning)9

Muscle weakness

Pain

Spasticity

Cognitive problems

Depression

MS symptoms depend on the location and severity of the damage. Some people are inconvenienced by them, while others become seriously disabled.

In people who experience remission, symptoms might go away entirely. In others, they may become milder. Some people, however, have no periods of improvement.

Causes

Scientists are still scratching their heads about the exact cause of MS, but they've formed several theories.

Those with the most scientific backing include:

Infectious diseases

Genes

Vitamin D levels

It's likely that a complicated interaction between your genes and your environment is what ultimately triggers MS. As with symptoms, causal factors can be different for different people.

Right now, there's no specific gene(s) that doctors can test to determine whether you'll develop MS, but certain risk factors may increase the odds of you have the disease. Some of these include:

Being between ages 20 and 50

Being female

Living in a northern climate

Smoking

Some dietary habits may increase or decrease risk as well, but there's no strong evidence to that end yet.

Diagnosis

Diagnosing MS can be difficult at times, and it's especially hard to confirm it based on symptoms alone given that they can come and go and be rather nebulous. A medical history, physical examination, tests such as blood tests and magnetic resonance imaging (MRI) of your brain and/or spinal cord are usually needed to determine if you do, in fact, have MS.

Since a lot of MS symptoms are common in other conditions, doctors need to rule them out during the diagnostic process. For instance, nerve pain, fatigue, and cognitive dysfunction are common in fibromyalgia and systemic lupus erythematosus. Numbness, tingling, and muscle weakness can stem from a vitamin B12 deficiency or herniated disc.

Before their diagnosis, it's fairly common for people with MS to say they first attributed their symptoms to a passing illness, like the flu. Doctors, too, sometimes miss MS because the symptoms are so subtle and transient. Some people go years without a diagnosis.

If you're having new symptoms that could point to MS, see your doctor. He or she will likely refer you to a neurologist if the disease is suspected.

Treatment

You've got a lot of treatment options for combatting MS. Disease-modifying medications include:

Injectable drugs such as Avonex, Betaseron, Rebif, and Plegridy

Pills such as Gilenya (fingolimod), Tecfidera (dimethyl fumarate), and Aubagio (teriflunomide)

Infusions such as Lemtrada (alemtuzumab), Novantrone (mitoxantrone), Tysabri (natalizumab), and Ocrevus (ocrelizumab)

Most of them are for relapsing types of the disease, but evolving research on treatments for progressive MS are improving that picture. Ocrevus is the first FDA-approved treatment for both relapsing and primary-progressive MS.

An area getting a lot of attention is dietary changes, like supplementing with vitamin D and gut bacteria.

You also have a wide range of complementary therapies and management options, including physical or occupational therapy, assistive mobility devices, yoga, and reflexology. You may need to explore a number of treatment regimens before finding what works best for you.

Coping

Being diagnosed with any chronic condition is scary. You've probably been forced to make changes to your life and to accept the impact of MS on your body and your quality of life.

While adjustments are necessary, you can live well with this illness. Several approaches can help:

Learn all you can: Knowledge is power, and it can give you some control over the unpredictable nature of this condition.

Prepare for doctor's visits: It's a good idea to devise a list of questions prior to your appointment and/or bring someone along with you, so you're sure to get the answers that you need.

Commit to treatment: It's important for your peace of mind and MS care to establish an open, trusting relationship with your healthcare team. Ask them about proper ways to communicate and what constitutes an emergency. Stick to your medications and communicate all concerns, like negative side effects, to your doctor.

Consider changes: Healthy lifestyle habits like stress management, a healthy diet, regular exercise (that especially encourages balance and flexibility), smoking cessation, and sleep hygiene are beneficial with MS and for good overall health.

Give your brain a workout: Research suggests that brain training can improve your mental function with MS. Reading, playing games, doing puzzles, or actively trying to learn new skills can help keep your brain sharp.

A Word From Verywell

While there is no cure, it's important to understand that the vast majority of people with MS do not become severely disabled. It's rare for MS to be fatal, as well, and most related deaths are from very severe, rapidly progressing cases.

A lot of different factors affect how long you'll live with MS, including whether you're on disease-modifying drugs, what other medical problems you have, lifestyle factors such as diet, exercise, stress, and smoking, genetics, and much more.

Sleep apnea is a common condition that affects millions of Americans. The chronic breathing disorder in which one repeatedly stops breathing during the night may be due to a partial or complete obstruction (or collapse) of the upper airway, typically affecting the base of the tongue and the soft palate.1

It also may occur due to a depressed signal from the brainstem to initiate a breath. These events last 10 seconds or longer, and may occur hundreds of times per night. Someone with sleep apnea may experience loud snoring, brief pauses in breathing, and intermittent gasping. During apnea events, the oxygen level of the blood drops, the heart rate increases, and sleep becomes disrupted as the affected person wakes up to resume breathing.1

The effects of sleep apnea can have significant consequences on one's sleep quality, daytime function, and overall health.

Types of Sleep Apnea

Sleep apnea is a generic term that includes any disorder that causes pauses in breathing during sleep. It may affect someone at any age, but the prevalence of sleep apnea increases beyond middle age. There are three main types of sleep anpea, which include the following:1

Obstructive Sleep Apnea

Central Sleep Apnea

Complex Sleep Apnea

Sleep apnea is not the only problem that can lead to difficulties breathing during sleep. There are a few other problems that do not cause a complete pause in the breathing but may still be problematic, such as snoring, Catathrenia (sleep groaning), or Upper Airway Resistance Syndrome (UARS).2 It is also important to recognize that oxygen levels may drop during sleep if lung function is compromised due to pulmonary disease, and this would require distinct treatment.

Sleep Apnea Symptoms

Aside from the pauses in breathing which are typical of the disorder, there are many other common symptoms in sleep apnea.3 These symptoms may include:

Loud, chronic snoring

Choking or gasping during sleep

Witnessed pauses in breathing during sleep

Waking frequently to urinate (nocturia)

Teeth grinding or clenching (bruxism)

Dry throat or mouth upon awakening

Nocturnal palpitations or a racing heart rate

Night sweats

Nocturnal heartburn

Frequent nighttime awakenings and insomnia

Excessive daytime sleepiness

Morning headache

Short-term memory or learning problems

Feeling irritable

Poor concentration or attention

Changes in mood, including depression

Not all of these symptoms must be present for the condition to occur, and children with sleep apnea may present with different complaints like growth problems, attention deficit hyperactivity disorder, and restless sleep.3

Causes

There are a few common causes of obstructive sleep apnea, and these situations could also make existing sleep apnea worse, including:4

Being overweight or obese (including a large neck size)

Abnormal upper airway anatomy (including a deviated septum)

Using medications, drugs, or alcohol

Aging

Sleeping on the back

REM or dreaming sleep

Smoking

In addition, central sleep apnea may occur due to a stroke, heart failure, or the use of narcotic or opioid pain medications. Complex sleep apnea occurs with certain treatments.4

Sleep apnea is actually relatively common. When sleep apnea is defined as having more than five apneic events per hour, then some 22% of men and 17% of woman would be afflicted with sleep apnea.5

If someone will develop sleep apnea, they will typically do so by age 65. It is more common among men.

Diagnosis

The diagnosis of sleep apnea often depends on a careful history and physical examination by a qualified, board-certified sleep medicine physician. In general, either a home sleep apnea test or an attended diagnostic polysomnogram that is done in a testing center are the only tests required to diagnose sleep apnea. Further testing is accomplished using a set of standard diagnostic tests, potentially including:6

Polysomnography

Home Sleep Apnea Test

Multiple Sleep Latency Testing (MSLT)

Maintenance of Wakefulness Test (MWT)

Overnight Oximetry

Epworth Sleepiness Scale

Sleep Log

7 Diagnostic Tests for Sleep Disorders

Treatment

There are several types of treatment for sleep apnea—it often takes trying different treatments (or a combination of treatments) to find what works. Some common treatments include the following:7

Continuous positive airway pressure (CPAP). Most individuals who seek treatment are put through this process, which requires choosing a CPAP mask. The mask provides a flow of pressurized air to open your airways while you sleep. In addition, it is important to keep your CPAP clean.

Bilevel positive airway pressure (BiPAP). Similar to a CPAP, a BiPAP is also sometimes used. The difference here is that two types of pressurized air are provided through a mask (one type of air as you breathe in, the other as you breathe out).

Chinstrap. Accommodations such as these can help to prevent mouth breathing. Chinstraps are sometimes used in addition to CPAPs.

For those who cannot tolerate CPAP, there are some alternative treatments to CPAP. These may include oral appliances, positional therapy, or surgeries.

In some cases, when excessive daytime sleepiness persists despite treatment, stimulants such as Ritalin, Provigil, and Nuvigil may be necessary to treat the sleepiness.8 Even quirky alternatives such as playing the didgeridoo have been shown to be an effective treatment.9 Some individuals may find benefits from caffeine or even scheduled naps. As always, individuals with sleep disorders benefit from observing better sleep guidelines.

Tips for a Better Night's Sleep

Complications

There can be serious consequences—even lethal ones—to untreated sleep apnea.10 These include:

Stroke or transient ischemic attacks

Coronary heart disease

Heart failure

Irregular heartbeat

Heart attack

High blood pressure

Heartburn and reflux

Diabetes

Erectile dysfunction

Concentration and memory problems (dementia)

Depression

Sudden death

There are separate consequences of sleep apnea in children, which may include hyperactivity, slowed growth, and decreased intelligence.

A Word From Verywell

Since the World Health Organization declared the COVID-19 outbreak a global pandemic, many of us will be self-quarantined in our homes for the upcoming weeks. For many, travel plans have gone awry, and indefinite isolation and information overload may be causing some feelings of anxiety and isolation. 

Here are a few ideas you can try to help you cool down and feel normal offered by Nadim M. Ilbawi, M.D., Family Medicine:

Try to keep a normal routine. Maintain some structure during the quarantine days. If you have children, sticking to a routine might be easier, but for those who have to work from home, it may tempt you into a more lethargic lifestyle. You might not even have the proper set-up for being at home which makes it harder to work. The key is to try your best. Make sure you wake up and go to bed around the same time, eat healthily, shower and get ready in the morning as usual. 

Remember to breathe! Breathing exercises are helpful for anyone dealing with anxiety. Inhale slowly and deeply through your nose while keeping your shoulders relaxed. Exhale slowly through your mouth. As you blow out, purse your lips slightly but keep your jaw relaxed. Repeat this exercise for several minutes.

Eat a healthy snack. When you’re feeling stressed, it can be hard to pass on sugary donuts or salty food that are not good for you and will ultimately make you feel worse. Eating a balanced diet that’s comprised largely of fresh, whole foods improves mental well-being and brain health. You’ll be happier that you reached for that apple rather than that chocolate bar at the end of the day.

Take a nap. If done correctly, there is great power in a well-timed nap. While you should not rely on naps to repair the damage done by inadequate sleep or chronic sleep deprivation, naps can invigorate your energy levels and improve your mood. Naps can recharge your personal energy battery, boosting alertness and increasing your midday focus. Keep your power naps to 10 to 20 minutes because you’ll stay in the lighter stages of sleep and not wake up feeling groggy.

Listen to music. Take a break and listen to calm music which has a positive effect on the brain and the body. It can lower blood pressure and reduce cortisol, a hormone linked to stress. Listening to nature soundtracks works too—turn on the sounds of a waterfall or rainforest. Focusing your mind only on serene sounds can help clear your thoughts. 

Drink tea. Opt for a cup of green tea in the morning or midday. It has less caffeine than coffee and contains healthy antioxidants, as well as theanine, an amino acid that has a calming effect on the nervous system. 

Exercise, even if it's a little bit. Running in place for 5 minutes or doing a couple of simple stretches can get the blood pumping and offer immediate relief in a stressful situation. When you move around, your body releases endorphins which can improve mood almost instantaneously.

Get some sunlight! Sunlight and darkness trigger the release of hormones in your brain. Exposure to sunlight releases serotonin, which is associated with boosting mood and helping a person feel calm and focused. Without enough sun exposure, your serotonin levels can dip. Being out in the sun is proven to make you healthier not just emotionally, but physically as well.

Take a bath or a shower. From Roman baths to mineral hot springs, cultures around the world have used water for centuries to treat a variety of health concerns. Also known as “water therapy,” hydrotherapy includes such treatments as saunas, steam baths, foot baths, contrast therapy, hot and cold showers, and whirlpools. Submerging into a pool of water can help you unwind after a stressful day. Proponents of hydrotherapy say that within the first five minutes of treatment your blood pressure will drop and you’ll feel calmer. Further exposure will increase circulation and make your muscles feel less tense.

At this point in your social-distancing journey, at-home solo workouts have likely become your new sweat BFF. And for most people, that means bodyweight-only exercises have taken the place of studio classes and gym sessions that call for weights and other gear. While it might seem like a setback for some, it is a good thing—the best bodyweight exercises test your form and give you a chance to perfect it, require zero equipment and little space, and, paired together, can add up to a total-body strength training workout.

“It's understandable to think that a bodyweight workout might not be challenging enough for you, especially if you're used to lifting weights—but you might be surprised,” says Adam Rosante, CPT, CSCS, strength and nutrition coach and creator of Gym Class with Adam, a free online gym class for kids K-6. “From adjusting reps and sets, to tweaking the tempo of the moves, to creating timed challenges and changing the angle of your body, there are plenty of ways to ramp up the difficulty of bodyweight exercises—or dial it back if you're just starting.”

RELATED: 8 Ways to Amp Up Your Bodyweight Workout

Whenever you’re trying a new workout, you want to first focus on nailing your form on each move, says Rosante. Performing bodyweight exercises allows you to tune into body alignment and what you should be feeling—so really pay attention to the muscle groups you're working as you go. Once you master each exercise, it's time to take them to the next level.

To get you started on a no-weight workout at home, Rosante breaks down the form on 12 of the best bodyweight exercises, plus how to regress and progress them, and the ideal way to turn them into a sweaty exercise session.

1. Air Squats

How to do it: Start standing, feet shoulder-width apart. Lower your hips down and back, like you’re sitting in a chair. Go as low as you can without losing the natural curve of your lower back. Drive through the feet to return to standing. Repeat.

Form tip: Think about pressing the floor away from you as you stand up, keeping your weight in your heels. Make sure your chest stays tall and your core stays tight. You should feel your entire lower body and abs working.

Turn it down: If you’re new to squats, try standing in front of your couch or a chair. Tap the chair with your butt at the bottom, then stand back up.

Turn it up: To make the move more challenging, increase the tempo. Make sure you maintain strong form as you go fast and still drop it low—don't cut the move short.

2. Push-Ups

How to do it: Start in a plank position, shoulders over wrists, creating a straight line from shoulders to heels, core engaged. Bend elbows back 45 degrees and slowly lower toward the ground. Then, press yourself back up, maintaining strong plank form. Repeat.

Form tip: Make sure your elbows hit that 45-degree angle, and avoid sending them out to the sides like a goal post—that’s rough on the shoulders, says Rosante.

Turn it down: Perform the same movement, but with hands on a couch, chair, or the edge of a table to elevate your upper body.

Turn it up: Perform a regular push-up, but keep the lowering phase super slow. Aim to count to five or six before you touch the floor.

RELATED: What Muscles Do Push-Ups Work? Here's How to Do Them the Right Way

3. Bulgarian Split Squats

How to do it: Stand a little less than a leg’s length in front of a bench, chair, box, or your couch. Place the top of your right foot on the bench behind you. Keep weight in the heel of your left foot, on the floor. Bend left knee and lower down until your back knee touches the floor or the front knee bends 90 degrees. Drive through the front left foot to stand back up. Repeat.

Form tip: Make sure to engage your core throughout the entire move, and really press through the heel and big toe of your front foot to stand back up—like you’re driving the floor away from you. Those glutes and quads should be on fire by the last rep.

Turn it down: This move challenges the legs, glutes, and feet, and requires good balance, so if you need to keep it shallow, do so—go as low as you can, says Rosante.

Turn it up: Add a half rep by lowering all the way down, coming up halfway, then lowering back down, before you stand all the up to the top.

4. Superman Pull

How to do it: Lie face down on the floor with arms extended out in front of you. Squeeze the muscles of the upper back to raise your arms and chest off the floor. Lift your feet and engage your glutes. Holding this position, pull the elbows down by your sides to form a W with your upper body, engaging your lats. Then, punch arms back out in front of you. Repeat.

Form tip: This is the best bodyweight exercise to work your back—perfect for counteracting hunched-over posture. But to make sure it’s beneficial, engage your core, keep your shoulders down and away from your ears, and maintain a neutral spine by looking down and slightly forward. Also, make the mind-muscle connection by consciously squeezing and focusing on the back muscles.

Turn it down: Lower down after each W pull or leave the feet on the floor to focus on the upper body.

Turn it up: Hold the W for 20-30 seconds to increase the time under tension.

RELATED: 6 Exercises That'll Seriously Improve Your Posture

5. Bird Dog

How to do it: Start on all fours, shoulders directly over wrists and knees directly under hips. Extend your right arm and left leg straight out, in line with shoulder and hip. Hold for a few seconds and place back down to all-fours position. Then, extend left arm and right leg straight out. Hold for a few seconds and place back down. Continue alternating.

Form tip: Make sure shoulders and hips stay square to the ground. This is a core exercise, so engage your midsection and maintain a flat back. Also, flex your feet, pressing through your heel to extend the leg.

Turn it down: Extend one arm and one leg at a time, instead of an arm and a leg together.

Turn it up: Turn up the burn in your core by doing this same move, but from a plank position. You’ll lift opposite arm and leg, hold for 3-6 seconds, then place back down and switch sides.

6. Mountain Climbers  

How to do it: Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels. Maintain strong form as you drive one knee in toward your chest, then immediately step it back to plank. Then, drive the other knee in toward your chest, and immediately step it back to plank. Continue alternating as fast as possible.

Form tip: Don't let your hips pike up or drop, and keep your shoulders over wrists to maintain a strong base of support as you push the floor away from you with your upper body. Elevate your heart rate by increasing the speed, but don't let your quickness wreck your form.

Turn it down: Keep it slow if you need to to maintain a strong plank.

Turn it up: Pick up the speed, like you're sprinting in plank position.

RELATED: 10 Moves for a Cardio Workout at Home—No Equipment Required

7. Pistol Squat

How to do it: Stand with feet about shoulder-width apart, toes pointing forward. Shift your weight to your right leg, flex your left foot and extend your left leg in front of you so your heel is a few inches off the floor. Brace your core and squeeze your quads, hips, glutes, and upper back. Sit back into a squat. As you lower, raise your arms in front of you for counterbalance and maintain a slight forward lean. Lower as far as you can, then, maintaining tension in your body, drive up through the right foot to stand all the way up. Repeat, then switch sides. You can always do the squat to a chair, bench, or your couch if you're working on the move (as shown).

Form tip: Focus on keeping your knee in line with the second toe (the one next to your big toe). Keep pressure in the heel of the standing leg, as well as the big toe and pinky toe. Think of your foot like a tripod, with three points of contact, says Rosante.

Turn it down: Haven’t quite mastered a two-legged squat yet? Keep the move on two legs. Or if you have that down, start by sitting on a tall chair, bench, box, or your couch, with one foot planted and the other extended in front of you, a few inches off the floor. Extend arms in front of you. Lean back and rock forward to create some momentum as you drive the arms down and planted foot into the floor to stand up. Just make sure not to send all your weight to the ball of the foot. Lower back to the seat and repeat. Remove the rocking when you’re ready for the next progression.

Turn it up: If you have your pistol squat down—and you can come back up—grab some weight, like dumbbells if you have them. You can also slow the move down and focus on control as you lower and stand.

8. Plank Up-Downs

How to do it: Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels. Lower one forearm to the ground, shoulder over elbow, and then the other. Then, place one palm back on the ground, arm extended, and then the other. Continue alternating.

Form tip: Keep your shoulders stacked over the wrists or elbows the entire time—your hands are just replacing the elbows and vice versa as you go. Also, keep your hips in line with your shoulders—don’t pike ‘em up or drop ‘em low. Both your abs and shoulders should be working overtime, but don't forget to squeeze your glutes and activate your legs, too.

Turn it down: Place your knees on the ground in a modified plank position to complete the move.

Turn it up: Increase the speed as much as you can without breaking form. You can also place a small pillow or yoga block on your back, making sure you don't let it fall, to test your stability.

RELATED: 20 Plank Exercises You Can Do at Home

9. Alternating Side Lunge

How to do it: Stand with feet hip-width apart, toes pointing forward. Step right foot out to the right, to the three o'clock position. Bend your right knee as you sit your butt back and lower down, keeping your left leg straight. Drive out of the right heel to return to standing. Repeat on the left side and continue alternating.

Form tip: Maintain a neutral spine and keep the weight mostly in your heel as you lower into the lunge. Think about sitting your butt back to a chair behind you—you want your hips to go straight back as you lower into the lunge. Avoid pushing your weight to the side, even though you’re stepping in that direction.

Turn it down: To make it a little more approachable, don’t go quite as low in the lunge.

Turn it up: Stick to one side at a time and add a hop at the top of the move, driving your knee toward your chest. Or try skaters, hoping from side to side, as you stay low in a lunge position.

10. Superman

How to do it: Lie face down on the floor with legs extended straight out and arms out in front of you, thumbs up. Contract the muscles in your upper back, legs, and glutes to raise your arms and legs a few inches off the floor. Hold, then lower. Repeat.

Form tip: Bring your chest and legs as far off the ground as you can, keeping your shoulders relaxed away from the ears and gaze toward the ground and slightly forward to keep your spine neutral. Make sure to engage the entire back of your body.

Turn it down: Raise your opposite arm and leg, hold for a few seconds, lower, and then switch sides. Continue alternating.

Turn it up: At the top of the move, sweep your arms around and behind your back, interlocking your fingers or clasping one hand over the opposite wrist. Squeeze your upper back, then return to the starting position. (This one requires some shoulder mobility).

RELATED: 5 No-Equipment Back Exercises You Need in Your Life

11. V-Up

How to do it: Lie face up on the floor, legs extended straight out and arms extended overhead. Lift your torso and legs up into a V as you lower arms down to finish parallel to the floor. Slowly lower back to the floor. Repeat.

Form tip: Try to come all the way up to your tailbone, like a boat pose in yoga. Sit nice and tall at the top. Control your movement as you lower back down to the floor to add more fire to your abs.

Turn it down: Instead of keeping the legs straight the entire time, bend your knees at the top, bringing them into a tabletop position.

Turn it up: Hold the top of the movement—the V shape—for 10 seconds and slowly lower back down before repeating.

12. Burpees

How to do it: Start standing. Then, squat down and place your hands under your shoulders. Then jump your feet back to land in the top of a push-up position. Lower your body all the way to the floor, and then push back up. Immediately jump your feet back up to your hands. Drive up through your heels and jump straight up, clapping hands overhead. Land softly. Repeat.

Form tip: The key to a good burpee is not arching or rounding the back—keep your core tight and spine in a neutral position. This is a total-body move!

Turn it down: Eliminate the jumps. Step backward and forward in the burpee, and come to your toes at the top instead of a hop. You can also keep your chest off the floor, hitting a plank at the bottom of the move.

Turn it up: Go for speed, without wrecking form. You’ll test your strength, and even more so, your cardio capacity.

For many of us, there’s nothing quite like getting lost in a good book; reading can transport us to another world, providing escape from life’s everyday stresses, at least temporarily. But increasingly, researchers are finding that reading may offer some very real benefits for health and well-being.

In August, Medical News Today reported on a study published in the journal Social Science & Medicine that claimed reading books could increase lifespan. 

Led by researchers from Yale University School of Public Health, the study revealed that adults who reported reading books for more than 3 ½ hours per week were 23 percent less likely to die over 12 years of follow-up, compared with those who did not read books. 

While the researchers were unable to pinpoint the precise mechanisms by which reading may boost longevity, they pointed to previous studies that found reading can increase connectivity between brain cells, possibly lowering the risk of neurodegenerative diseases that can shorten lifespan. 

Given that more than 75 percent of American adults have read at least one book in the past year, any reports of the associated health benefits are likely to be welcome news. If you are in the remaining 25 percent of people who find reading a chore, perhaps learning more about how it could improve health and well-being will encourage you to shun the TV for the library.

1) Reading can reduce stress 

Stress is believed to contribute to around 60 percent of all human illness and disease; it can raise the risks of stroke and heart disease by 50 percent and 40 percent, respectively. Of course, day-to-day life makes it impossible to eliminate stress completely, but there are things we can do to reduce stress and stop it from becoming a serious health issue. One strategy is reading. According to a 2009 study conducted by the University of Sussex in the United Kingdom, reading can reduce stress levels by as much as 68 percent, even more than listening to music or going for a walk. Study co-author Dr. David Lewis, a neuropsychologist at Mindlab International at Sussex, and colleagues found that participants who engaged in just 6 minutes of reading – whether a newspaper or a book – experienced a slowed heart rate and reduced muscle tension.

These findings are unlikely to come as a surprise to the bookworms out there; a study conducted by researchers from the University of Liverpool in the U.K. earlier this year found that 38 percent of adults class reading as their “ultimate stress remedy.”

“Whilst the cumulative societal benefits of reading have been widely acknowledged, it’s important also to recognize the gains to be had from reading on our personal health and well-being,” notes study researcher Dr. Josie Billington.

2) Reading can slow cognitive decline 

As we age, our brain slows down, and cognitive tasks that we may have once found easy, such as remembering a name or a house number, may become more challenging. 

But according to a number of studies, reading could help slow down or even prevent cognitive decline, and it may even help stave off more severe forms of cognitive impairment, such as Alzheimer’s disease.

In 2013, a study by researchers from Rush University Medical Center in Chicago, IL – published in the journal Neurology – found that reading and other mentally stimulating activities may slow dementia. 

For their research, lead author Robert S. Wilson, of the Rush Alzheimer’s Disease Center, and team enrolled 294 adults of an average age of 89. Every year for an average of 6 years before their death, the participants completed a number of memory and thinking tests. 

They also completed a questionnaire detailing any mentally stimulating activities they engaged in during childhood, adolescence, middle age, and in later life. From analyzing the brains of participants after their death, the researchers found that those who engaged in reading, writing, and other mentally stimulating activities in early and late life were less likely to show physical evidence of dementia, such as brain lesions, plaques, and tangles. 

“Based on this, we shouldn’t underestimate the effects of everyday activities, such as reading and writing, on our children, ourselves and our parents or grandparents,” Wilson comments. 

The results support those of an earlier study published in the Proceedings of the National Academy of Sciences, which found older adults who read, play chess, and participate in other mentally challenging activities were 2 ½ times less likely to develop Alzheimer’s. 

  3) Reading can improve sleep 

Smartphones have become our regular bedtime buddy. Where’s the harm in having a quick check of Facebook before lights out? According to research, it could wreak havoc for your sleep.

 A study published earlier this year in the journal Social Science & Medicine found that using a smartphone just before bedtime is linked to shorter sleep duration and poorer sleep quality. 

This is primarily because the light emitted from the devices reduces production of melatonin in the brain – a hormone that tells us when to sleep. So what better excuse to swap your smartphone for a book before bedtime; according to the Mayo Clinic, creating a bedtime ritual – such as reading a book – can “promote better sleep by easing the transition between wakefulness and drowsiness.”

4) Reading can enhance social skills 

Some people view books as a way to escape the real world and the people in it, but research has shown that when it comes to social skills, reading may have its uses. 

A 2013 study published in the journal Science, for example, found that individuals who read fiction may have better “theory of mind” – that is, the ability to understand that people’s beliefs, desires, and thoughts are different to their own. 

Further cementing the link between reading and improved social skills, a study reported by MNT earlier this year found that individuals who read fiction scored much higher on tests of empathy than those who read nonfiction. 

Study author Keith Oatley, of the Department of Applied Psychology and Human Development at the University of Toronto, Canada, suggests that fiction allows the reader to engage with the characters, which may lead to increased empathy with others in reality. 

“The most important characteristic of being human is that our lives are social,” says Oatley. “What’s distinctive about humans is that we make social arrangements with other people – with friends, with lovers, with children – that aren’t pre-programmed by instinct. Fiction can augment and help us understand our social experience.” 

 5) Reading may boost intelligence 

“The more that you read, the more things you will know. The more that you learn, the more places you’ll go,” American author and illustrator Dr. Seuss once wrote, and it seems he was right. 

Studies have shown that reading can increase an individual’s vocabulary, which has been linked with greater intelligence.

What is more, it appears that the stronger a person’s early reading skills, the more intelligent they are likely to become. A 2014 study published in the journal Child Development found that children with better reading skills by the age of 7 years scored higher on IQ tests than those with weaker reading skills.

“If, as our results imply, reading causally influences intelligence, the implications for educators are clear,” says study leader Stuart J. Ritchie, of the University of Edinburgh in the U.K.

“Children who don’t receive enough assistance in learning to read may also be missing out on the important, intelligence-boosting properties of literacy.” For those of you who are avid readers, you can be safe in the knowledge that your pastime is providing a wealth of benefits for your health and well-being.