HEALTHY LIVING

9 Best Fruits For Eye Health

Published

10 months ago

September 24, 2023

Eye health is highly important for human well-being and it doesn’t stop there. It is also important for the body’s general well-being. For that, incorporating certain fruits into your diet can provide valuable nutrients that support your eyes.

In this read, you will find out the best fruits for eye health which are those that are high in vitamins A, C, and E, as well as lutein and zeaxanthin. These nutrients are important for maintaining healthy vision and protecting the eyes from damage. Let’s get down to it!

What are the best fruits for eye health?

1. Carrots:

Eye health

Carrots are good for your eye health. They are a good source of beta carotene, which the body converts into vitamin A. Vitamin A is essential for night vision, as it helps the retina to absorb light.

Carrots also contain other nutrients that are beneficial for eye health, such as lutein and zeaxanthin. These carotenoids act as antioxidants, protecting the eyes from damage caused by free radicals.

While eating carrots may not give you superhuman night vision, it is a good way to help keep your eyes healthy and protect your vision as you age. People who eat a diet rich in beta carotene and other carotenoids have a lower risk of developing age-related macular degeneration (AMD), a leading cause of blindness in older adults.

2. Citrus Fruits:

Citrus fruits are a good source of vitamin C, which is an important nutrient for eye health. Vitamin C is an antioxidant that helps to protect the eyes from damage caused by free radicals. It is also important for the production of collagen, which is a protein that helps to support the structure of the eye.

Studies have shown that people who consume a diet rich in vitamin C have a lower risk of developing cataracts and age-related macular degeneration. Cataracts are a clouding of the eye lens that can lead to vision loss, while age-related macular degeneration is a condition that damages the macula, the central part of the retina.

3. Blueberries:

Blueberries are a nutritional powerhouse, and their health benefits extend to the eyes. Blueberries are rich in anthocyanins, which are powerful antioxidants that can help to improve vision.

Anthocyanins have also been shown to have anti-inflammatory and collagen-stabilizing properties. Inflammation can damage the blood vessels in the eyes, while collagen is a protein that helps to support the structure of the eye.

In addition to their eye health benefits, blueberries are also a good source of fibre and potassium.

4. Mango and Papaya:

Mango and papaya are both excellent sources of lutein and zeaxanthin, two carotenoids that are essential for eye health. Lutein and zeaxanthin are concentrated in the macula, the central part of the retina responsible for sharp central vision. They act as natural antioxidants, protecting the macula from damage caused by free radicals and blue light.

Mango and papaya are also good sources of other nutrients that are beneficial for eye health, such as vitamin A and vitamin C. Vitamin A is essential for night vision, while vitamin C helps to protect the blood vessels in the eyes.

5. Strawberries:

Strawberries are good for your eye health. They are a good source of vitamin C, which is an antioxidant that helps to protect the eyes from damage caused by free radicals.

Vitamin C is also important for the production of collagen, which is a protein that helps to support the structure of the eye.

Eating strawberries regularly is a great way to help keep your eyes healthy and protect your vision for years to come.

6. Kiwi:

Kiwi is a great fruit for eye health. It is an excellent source of vitamin C and has an antioxidant that helps to protect the eyes from damage. It also supports the health of blood vessels in the eyes and may help to prevent cataracts.

Vitamin C is also important for the production of collagen, which is a protein that helps to support the structure of the eye.

7. Apricots:

Apricots contain beta-carotene, as well as vitamins A, C and E. These nutrients promote good night vision and reduce the risk of eye problems.

While more research is needed to confirm more benefits of apricots for eye health, they are a nutritious food that can be part of a healthy diet for overall health and well-being.

8. Goji Berries:

Eye health

Lutein and zeaxanthin are carotenoids that are found in high concentrations in the macula, the central part of the retina that is responsible for sharp vision. These pigments act as antioxidants and filters, protecting the macula from damage caused by free radicals and blue light.

Blue light is a type of high-energy light that can damage the eyes over time. It is emitted from the sun, digital devices, and other electronic devices. Lutein and zeaxanthin help to protect the eyes from blue light damage by filtering out harmful rays.

As we age, the levels of lutein and zeaxanthin in the macula naturally decline. This can make us more susceptible to age-related macular degeneration (AMD), a leading cause of blindness in older adults. Eating foods rich in lutein and zeaxanthin, such as goji berries, leafy green vegetables, and eggs, can help protect the eyes from AMD and other age-related eye diseases.

Goji berries are a particularly good source of lutein and zeaxanthin.

9. Avocados:

Eye health

Eating avocados regularly can help to protect the eyes from macular degeneration, cataracts, and other age-related eye problems. Avocados are also a good source of other nutrients that are beneficial for eye health, such as beta-carotene, and vitamins B6, C, and E.

It is also important to have a varied diet that includes plenty of other healthy foods, such as vegetables, whole grains, and lean protein. This will help to ensure that you are getting all of the nutrients that your body needs for good eye health.

How can you add fruits to your diet?

Add a variety of berries to your breakfast cereal, yoghurt, or oatmeal.
Snack on citrus fruits or dried apricots throughout the day.
Add mango, papaya, or avocado to your salads, smoothies, or sandwiches.
Enjoy a glass of freshly squeezed orange juice or grapefruit juice with your breakfast.
Make a fruit salad with a variety of citrus fruits, berries, and other seasonal fruits.

By eating a variety of fruits and other healthy foods, you can help keep your eyes healthy and protect your vision as you age.

What other things can you do to improve your eye health?

Wearing sunglasses when outdoors
Quitting smoking
Eating a healthy diet
Getting regular exercise
Seeing your eye doctor for regular checkups

By taking these steps, you can help to keep your eyes healthy and protect your vision for a lifetime.

If you would like to read more on health, check here.

HEALTHY LIVING

Why Fibroids Come Back After Surgery

Published

5 days ago

July 21, 2024

Adaeze Okechi

Fibroids and Surgery: Why fibroids come back after surgery | fab.ng

Fibroids, non-cancerous growths in the uterus, can cause a variety of uncomfortable symptoms like heavy bleeding, pelvic pain, and frequent urination. While surgery can be an effective way to remove fibroids and alleviate these symptoms, there’s a chance they might return in some women. This can be frustrating and raise concerns about future treatment options.

Let’s delve into the reasons why fibroids might regrow after surgery and what you can do about it.

Understanding Fibroid Formation

Before we explore regrowth, it’s important to understand how fibroids develop in the first place. The exact cause remains unknown, but certain factors are believed to play a role:

Hormones: Estrogen and progesterone are hormones that stimulate the growth of the uterine lining during a menstrual cycle. Fibroids are more likely to develop during childbearing years when these hormones are at their peak.
Genetics: If a close relative (mother, sister) has had fibroids, you have a higher risk of developing them as well.
Other factors: Obesity, Vitamin D deficiency, and early menstruation might also be contributing factors.

Why Do Fibroids Regrow After Surgery?

There isn’t a single answer to this question. Here are some reasons why fibroids might reappear after surgery:

Microscopic remnants: During surgery, the goal is to remove all fibroid tissue. However, microscopic fibroid cells might remain undetected and can potentially grow into new fibroids over time. The likelihood of this happening increases with the number of fibroids present initially and the complexity of the surgery.
Hormonal influence: Even after fibroid removal, the underlying hormonal environment that promotes fibroid growth might still be present. Estrogen dominance or fluctuations in hormone levels can trigger the growth of new fibroids.
Unknown underlying cause: In some cases, the exact reason why fibroids develop is unknown. Without addressing the root cause, new fibroids might form despite surgery.

Uterine Fibroids Treatment

Fibroids Surgery and Regrowth Risk

The type of surgery performed for fibroid removal can influence the risk of regrowth:

Myomectomy: This surgery removes the fibroids while preserving the uterus. It’s a good option for women who want to get pregnant in the future. However, there’s a higher chance of fibroids returning compared to a hysterectomy, as some microscopic fibroid cells might remain.
Hysterectomy: This surgery removes the entire uterus, eliminating the source of fibroid growth altogether. The risk of regrowth is very low with a hysterectomy, but it’s not an option for women who desire future pregnancies.

Reducing the Risk of Regrowth

While there’s no guaranteed way to prevent fibroid regrowth after surgery, some strategies might help minimize the risk:

Maintaining a healthy weight: Obesity is linked to an increased risk of fibroids. Losing weight and maintaining a healthy body mass index (BMI) can help regulate hormones and potentially reduce the risk of new fibroid development.
Hormonal management: If hormonal factors contribute to your fibroids, your doctor might recommend medications like GnRH agonists or birth control pills to regulate hormone levels and potentially reduce the risk of regrowth.
Minimally invasive surgery: When possible, opting for minimally invasive surgical techniques like laparoscopic myomectomy might decrease the risk of microscopic leftover cells compared to traditional open surgeries.

What to Do if You Experience Regrowth:

If you experience symptoms that suggest fibroid regrowth after surgery, talk to your doctor. They can perform a pelvic exam, ultrasound, or MRI scan to confirm the presence of new fibroids.

Based on the size, location, and severity of your symptoms, your doctor will discuss treatment options which might include:

Monitoring: If the fibroids are small and not causing significant symptoms, your doctor might recommend monitoring them through regular checkups to see if they grow.
Medication: Hormone therapy or medications that shrink fibroids might be options depending on your individual situation.
Repeat Surgery: In some cases, another surgery might be necessary to remove the new fibroids. The type of surgery will depend on various factors like your medical history and the location of the new fibroids.
Other Procedures: Procedures like uterine artery embolization (UAE) that block blood flow to fibroids, or ablation techniques that destroy fibroid tissue with heat or radiofrequency energy, might be considered depending on the specific situation.

Living with Fibroids Before and After Surgery

Fibroids are a common condition, and you’re not alone. Remember, even if fibroids return after surgery, there are treatment options available. Open communication with your doctor is key to managing fibroids and living a healthy life.

Get more updates here.

HEALTHY LIVING

Twerking: 5 Surprising Benefits Of Shaking It Out

Published

5 days ago

July 21, 2024

Adaeze Okechi

Twerking: Surprising Benefits Of Shaking It Out | fab.ng

Twerking. The word itself might conjure up images of energetic dance moves or music videos. But did you know that twerking offers a surprising range of benefits beyond just being a fun way to move your body?

This dynamic dance style, which often entails hip shakes, squats, and isolations, can actually be a powerful tool for improving your physical and mental well-being.

Here are 5 surprising benefits of twerking that might make you reconsider this popular dance move:

1. Build Strength and Tone Muscles

Twerking isn’t just about shaking – it’s a workout in disguise! Here’s how it breaks down:

Core engagement: Many twerking moves require you to tighten your abdominal muscles to maintain control and stability. This constant core engagement strengthens your core muscles, leading to better posture and improved balance. Think of it as a dynamic plank that works your abs from multiple angles.
Lower body last: Squats, lunges, and hip thrusts are all common twerking elements. These moves are like a targeted workout for your glutes, hamstrings, quads, and calves, sculpting and toning your lower body. The fast, repetitive nature of twerking intensifies the effect, giving you a sculpted, toned backside.
Upper body activation: While the focus is on your core and lower body, twerking also involves arm movements for balance and expression. These movements can help strengthen your arms and shoulders, especially when incorporating arm pops, chest pops, and isolations into your routine.

2. Boost Cardiovascular Health

You think twerking isn’t intense enough to get your heart rate up? Think again! The fast-paced movements and constant body movement can give your cardiovascular system a workout similar to low-impact cardio exercises like brisk walking or jogging. Here’s how it benefits your heart:

Increased heart rate: Twerking elevates your heart rate, which is essential for cardiovascular health. This helps improve blood circulation, oxygen delivery to your muscles, and overall fitness. As you get better at twerking and can sustain the moves for longer durations, the intensity increases, further boosting your cardiovascular health.
Improved endurance: As you get used to twerking, your stamina will increase. This allows you to dance for longer periods and potentially translates to better endurance in other activities, whether it’s climbing stairs, running errands, or participating in other sports.
Calorie burning: Twerking is a dynamic exercise that burns calories. The exact number depends on factors like intensity, duration, and body weight, but it can be a great way to add some calorie-burning fun to your routine. Depending on the intensity of your twerking session, it can burn anywhere from 400 to 600 calories per hour.

3. Enhance Flexibility and Coordination

Twerking requires a good range of motion in your hips, knees, and ankles. It improves flexibility and coordination through:

Increased range of motion: The various movements involved in twerking help stretch and lengthen your muscles, increasing your overall flexibility. This improved flexibility can benefit your posture, reduce your risk of injuries, and even improve your performance in other physical activities.
Improved coordination: Twerking requires you to coordinate different parts of your body – your core, legs, and arms – all while moving to the rhythm. This improves your overall coordination and body awareness. As you master different twerking moves, the complexity increases, further refining your ability to coordinate your movements.

Twerk Dance. Two Women. Vector Illustration Stock Vector - Illustration of female, afro: 73592296

4. Build Confidence and Self-Esteem

Twerking isn’t just about physical benefits; it can also have a significant impact on your mental well-being. It can boost your confidence and self-esteem with:

Body positivity: Learning to twerk and move your body with confidence can be a powerful way to embrace your body and appreciate its unique abilities. Twerking can be a form of self-acceptance, regardless of your body shape or size. As you master the moves and feel comfortable expressing yourself through dance, you develop a newfound appreciation for your body’s capabilities.
Stress relief: Getting lost in the rhythm of the music and the joy of movement can be a great way to de-stress and clear your mind. The repetitive nature of twerking can be almost meditative, allowing you to focus on the present moment and let go of daily worries.
Empowerment: Twerking can be a form of self-expression and a celebration of your femininity or masculinity. It allows you to own your body and express yourself confidently. Whether you’re dancing alone in your room or letting loose with friends, twerking can be a powerful way to tap into your inner strength and feel empowered.

5. Connect with Others and Have Fun

Twerking isn’t just a solo activity; it can be a fun way to connect with others and enjoy yourselves together. A few ways it can boost your social life are through:

Group classes: Join a twerking class. These classes offer a fun and social environment where you can learn new moves, share laughs, and bond with others who share your passion for dance. It’s a great way to meet new people and expand your social circle, all while learning a new skill.
Confidence booster: Mastering new twerking skills can be a confidence booster. As you get better at the moves and feel comfortable expressing yourself through dance, you’ll likely feel more comfortable expressing yourself in social situations in general. This newfound confidence can translate to other areas of your life, making you feel more outgoing and willing to put yourself out there.
Pure fun: Above all else, twerking is simply fun! It’s a way to let loose, move your body to the rhythm of the music, and forget about your worries for a while. Whether you’re dancing with friends at a party or letting loose in your living room, twerking can be a great way to de-stress, have a good laugh, and simply enjoy yourself.

So next time you hear a song with a great beat, don’t be afraid to shake it out! Twerking can be a surprisingly beneficial addition to your fitness routine, improve your mental well-being, and even become a fun social activity.

Important Note:

Always listen to your body and consult with a doctor before starting any new exercise program, especially if you have any pre-existing health conditions. It’s important to exercise safely and ensure twerking is a healthy addition to your routine.

For more updates, visit here.

HEALTHY LIVING

10 Reasons Why Working Out Is Good For You

Published

2 weeks ago

July 14, 2024

Adaeze Okechi

Working out: 10 reasons why you should work out | fab.ng

The word “workout” can be scary for some people. They might think it’s only for athletes or gym rats, but that’s not true! Working out simply means doing physical activity to stay healthy.

Exercise isn’t just about building muscle and looking good (although that’s a perk too!). It’s a fantastic way to boost your mental well-being and overall health.

The good news is, that exercise isn’t rocket science. It can be as simple as going for a jog or doing some bodyweight exercises at home. There’s no need for a fancy gym membership.

Here’s the best part: studies show that working out is amazing for your body and mind! It can boost your mood, and energy levels, and even help you sleep better.

Ready to give it a try? By now, you should be pumped up about the benefits of working out! Remember, it doesn’t have to be complicated. Start small and find activities you enjoy.

Working out: 10 reasons why you should work out | fab.ng

Here are 10 ways working out can become your secret weapon for a happier, healthier you:

1. De-stress champ

Feeling overwhelmed by work deadlines or daily life? Exercise is a natural stress reliever. It helps your body handle pressure by releasing endorphins, feel-good chemicals that leave you feeling relaxed and positive.

Regular workouts can also improve your sleep quality, which is essential for managing stress in the long run.

2. Goal getter

Setting and achieving fitness goals, big or small, is a big confidence booster. Whether you’re aiming for that extra push-up or conquering your first 5K run, achieving your goals gives you a sense of accomplishment that spills over into other areas of your life.

You’ll start believing in your ability to set and crush any challenge you set your mind to.

3. Confidence booster

Exercise can make you feel better about yourself from the inside out. Increased blood flow gives your skin a healthy glow, and feeling strong and fit can help you rock that outfit you love with newfound confidence.

It’s not just about appearance though; exercise can also improve your posture and overall body image, giving you a sense of inner strength.

4. Glowing skin

Exercise is a natural detoxifier for your skin! Sweating helps unclog pores and clear up breakouts, leaving you with a toned and radiant complexion. Regular workouts can also increase collagen production, which keeps your skin looking youthful and supple.

5. Fight cancer with fitness

Studies show regular exercise can significantly reduce your risk of developing various cancers, including breast cancer. Exercise helps maintain a healthy weight, which is a crucial factor in cancer prevention.

It may also boost your immune system, making it better equipped to fight off illness.

6. Sharper mind

Physical activity isn’t just good for your body, it’s a brain booster too! Regular workouts increase the production of cells responsible for memory and learning. So get sweaty, get smart!

Exercise can help improve your focus, concentration, and overall cognitive function, making you sharper and more productive throughout the day.

7. Beat addiction

Struggling with bad habits? Exercise can be a powerful tool for overcoming addiction. It releases dopamine, a brain chemical involved in pleasure, in a healthy way.

Regular workouts can help manage cravings for unhealthy substances and distract you from unhealthy behaviours. Exercise can also improve your mood and energy levels, making you less likely to turn to unhealthy substances for a temporary boost.

8. Sleep like a baby

Exercise can significantly improve your sleep quality. Aim for moderate-intensity workouts 3-4 times a week to fall asleep faster, stay asleep longer, and experience deeper sleep stages.

When you exercise regularly, you’ll feel more tired in a good way, allowing you to drift off to sleep easier and wake up feeling refreshed and energized. Just avoid exercising too close to bedtime, or you might be too energized to wind down.

9. Spice up your sex life

Regular exercise can improve your sex drive, performance, and overall satisfaction. It boosts your physical endurance, muscle tone, and blood flow, all essential for a healthy sex life.

Even low-intensity workouts like brisk walking can make a difference! Exercise can also improve your confidence and body image, which can translate to a more fulfilling sexual experience.

10. Disease fighter

Exercise strengthens your immune system and helps protect your body from various diseases, including cancer. It might even reduce stress hormones that can increase your risk of illness.

Regular exercise can also help you maintain a healthy weight, which reduces the risk of heart disease, diabetes, and other chronic conditions.

So lace up your shoes, hit the gym, or find an activity you enjoy. Your mind and body will thank you for it! You’ll not only feel better physically, but you’ll also experience a boost in mental well-being, confidence, and overall health.

Check out more updates here.