Summertime brings sunshine, outdoor adventures and opportunities to embrace healthier habits. From protecting your vision to maintaining your hearing and mobility, these practical strategies from Dr. James Jimenez will help you make the most of the season while safeguarding your well-being.
When you think about sun protection, your skin probably comes to mind first. But your eyes need just as much attention. The delicate tissues in and around your eyes are particularly vulnerable to ultraviolet radiation from the sun, which can cause problems ranging from temporary discomfort to permanent vision damage.
UV exposure accumulates over time, contributing to serious conditions that might not appear until years later. Cataracts, which cloud your eye's natural lens and blur vision, affect millions of Americans and have been linked to chronic sun exposure. Even more concerning, UV rays can damage the retina and increase your risk of developing eye cancers. Some medications, including certain antibiotics, birth control pills and psoriasis treatments, can make your eyes extra sensitive to sun damage.
Choosing the right sunglasses makes all the difference. Look for labels that say "UV400" or "100 percent UV protection." These block virtually all harmful rays. Don't assume that darker lenses offer better protection; the UV-blocking coating is what matters, not the tint. Even inexpensive sunglasses with proper labeling can effectively shield your eyes.
Remember that UV rays penetrate clouds, so wear your sunglasses on overcast days too.
For maximum protection, pair your sunglasses with a wide-brimmed hat. This combination significantly reduces the amount of UV radiation reaching your eyes from above and around the sides of your frames.
When driving, keep in mind that while windshields typically block 96 percent of UV rays, side windows only block about 71 percent. Keep those sunglasses handy for your daily commute.
One crucial warning: never look directly at the sun, even while wearing sunglasses. This can cause solar retinopathy, burning holes in your retina that result in permanent vision loss. The damage happens quickly and cannot be reversed.
Walk down any pharmacy aisle, and you'll find shelves packed with vitamins and supplements that promise everything from increased energy to better immunity. While these products have their place, they're no substitute for a balanced diet rich in whole foods.
Your body is remarkably efficient at extracting nutrients from food, far more so than from synthetic supplements. Take vitamin C as an example. You could swallow a vitamin C capsule to meet your daily requirement, or you could eat an orange.
The capsule delivers isolated vitamin C, but the orange provides:
These nutrients from whole foods work together in multiple proven ways and through interactions that science is still discovering. Research consistently shows that the fiber in vegetables, fruits and whole grains helps regulate digestion and may reduce your risk of heart disease and diabetes. Meanwhile, the phytochemicals found in colorful produce have antioxidant properties that protect against cancer and support eye health by neutralizing free radicals. These compounds work with vitamins and minerals in ways that isolated supplements simply cannot replicate.
That said, certain situations may warrant supplementation. If you are breastfeeding or pregnant, have food allergies or intolerances that limit your diet, have a medical condition affecting nutrient absorption, or follow a restrictive eating plan, a multivitamin can help fill gaps. Older adults may benefit from vitamin D and B12 supplements, as absorption of these nutrients often decreases with age.
If you decide to take supplements, choose wisely. Avoid megadoses that promise miraculous results, as these can cause harmful nutrient buildup in your body. Instead, select products that provide about 100 percent of the daily value unless your healthcare provider recommends otherwise.
Look for the "USP Verified" label, which confirms the product meets quality standards for strength and purity. Skip expensive formulations with exotic ingredients, special herbs or proprietary blends. These extras typically add cost without proven benefits.
Always check expiration dates, as vitamins lose potency over time. Most importantly, discuss your supplement use with your healthcare provider or pharmacist, especially if you take prescription medications. Some supplements can interfere with medications or cause unwanted side effects.
Those convenient wireless earbuds that soundtrack your workouts and phone calls come with hidden risks. When you insert earbuds directly into your ear canal, you create a warm, moist environment where bacteria thrive. Add in the microscopic scratches that can occur from inserting and removing earbuds, and you have ideal conditions for ear infections.
Your ears have a sophisticated self-cleaning system. Special glands produce protective wax that gradually works its way outward, carrying away dirt and debris as you move your jaw throughout the day.
Earbuds can interfere with this natural process, trapping wax deep in the ear canal where it accumulates and hardens. This buildup can muffle sounds, cause discomfort and even lead to painful blockages requiring medical attention.
The combination of trapped moisture, accumulated debris and potential skin damage creates multiple opportunities for infection. Otitis externa, commonly known as swimmer's ear, can develop when bacteria multiply in the ear canal.
Symptoms include:
While usually treatable with antibiotic drops, these infections are uncomfortable and entirely preventable with proper earbud hygiene.
Protecting your ears starts with regularly cleaning your devices. Wipe your earbuds with alcohol swabs at least weekly, and more often if you use them during sweaty workouts or share them with others. Pay special attention to removing any visible earwax or debris from them. If your earbuds have removable silicone tips, soak them in warm water with a drop of dish soap, rinse thoroughly and allow them to dry completely before reattaching.
Consider alternating between earbuds and over-ear headphones to give your ear canals regular breaks. Remove earbuds when you're not actively using them, and store them in a clean case or sealed bag to prevent contamination.
Never attempt to clean your ears with cotton swabs or other objects. These tools push wax deeper into the canal and can damage your delicate eardrum, which is only as thick as a piece of paper. If you feel your ears need cleaning, let warm water run into them during your shower, then tip your head to let it drain out. Use a soft washcloth to clean only the outer portions of your ears.
If you experience persistent ear pain, muffled hearing, dizziness or a feeling of fullness that doesn't improve with proper hygiene, consult a healthcare professional. These symptoms could indicate impacted earwax or infection requiring medical treatment.
Your ankles might not get much attention until something goes wrong, but these complex joints play a crucial role in nearly every movement you make. From maintaining balance while standing to providing power for walking, running and jumping, strong ankles are essential for staying active and independent.
As we age, ankle strength naturally declines along with overall muscle mass. Reduced flexibility, arthritis and decreased activity levels compound the problem.
Weak ankles increase your risk of:
The good news? Simple exercises can dramatically improve ankle strength and flexibility, reducing pain and enhancing your quality of life. If you have existing ankle problems or chronic conditions affecting your feet, consult your healthcare provider or physical therapist before beginning a new exercise program.
Start with ankle circles, one of the most basic yet effective exercises for improving range of motion. While seated, lift one foot slightly off the ground and slowly rotate your ankle in a complete circle. Perform 10 rotations in each direction, then switch feet. This gentle movement lubricates the joint and helps maintain flexibility.
Toe curls strengthen the tiny muscles in your feet that support your arches and contribute to balance. Sit comfortably with your feet flat on the floor. Slowly curl your toes downward, gripping the floor as if trying to pick up a marble. Hold for five seconds, then release. Repeat 10 to 15 times per foot.
These exercises target your calf muscles while improving ankle stability. Stand with your feet hip-width apart, using a chair or countertop for balance if needed. Slowly rise onto your toes, lifting your heels as high as possible. Hold for five seconds, feeling the contraction in your calves, then lower back down with control. Start with 10 repetitions and gradually increase to 15 or 20 reps as you build strength.
For a comprehensive ankle workout, try the heel-to-toe walk. This exercise challenges your balance while strengthening the muscles that control ankle movement. Stand with your arms slightly extended for balance. Take a step forward, placing your heel directly in front of the toes of your other foot. Continue for 10 to 15 steps, then turn around and repeat.
Resistance band exercises add an extra challenge once you've mastered the basics. Sit on the floor with your legs extended in front of you. Loop a resistance band around the bottom of your foot and hold the ends in your hands. Point your toes away from you against the band's resistance, then slowly pull them back toward your shin. This movement strengthens the muscles on the front of your shin that lift your toes while walking, reducing trip hazards.
For the best results, incorporate these exercises into your daily routine. Many can be done while watching television or sitting at your desk. Consistency matters more than intensity. Performing these exercises three to four times per week will yield noticeable improvements in strength, flexibility and balance within a few weeks.
Remember to start gradually, especially if you haven't exercised recently. Listen to your body and stop if you experience sharp pain. Mild muscle soreness is normal as you build strength, but joint pain is not.
These simple strategies – protecting your eyes from UV damage, making informed choices about supplements, maintaining proper ear hygiene and strengthening your ankles – form a foundation for healthier living. Each requires a small investment of time and attention that pays dividends in comfort, mobility and quality of life.
Summer provides the perfect opportunity to establish these healthy habits. As you enjoy longer days and outdoor activities, remember to grab those UV-protective sunglasses and a wide-brimmed hat. When you're tempted by the latest supplement trend, consider whether adding more colorful fruits and vegetables to your plate might serve you better. Take a moment to clean those earbuds after your morning walk, and spend a few minutes each evening strengthening your ankles while you relax.
Small changes compound over time. The habits you build today protect your health tomorrow, helping you stay active, independent and engaged in the activities you love. Your body works hard for you every day, and these simple practices are ways to return the favor.
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