Category: Featured Posts

  • Eye Strain

    Eye Strain

    Our Eyes

    Our eyes receive constant use, and abuse. We use them to perceive and analyze what is around us. As we look at something new, our eyes have to continuously work to refresh the information sent to our brain in order to keep everything visible. We use our eyes for reading, writing, driving, working on the computer, and more.

    With the increasing availability and use of digital devices such as smartphones, tablets, gaming consoles, e-readers, and laptops, our eyes never get a chance to rest. Many of us spend around 8 hours a day, or more for people whose jobs rely on computer use, using digital devices. For many of us, that equates to more hours than we sleep. Millions of children and adolescents also spend hours a day playing computer or video game consoles, or using computers or laptops for schooling.

    We are often told to be careful of developing repetitive motion injuries (also known as repetitive stress injuries) such as carpal tunnel. These injuries are caused by repetitive or sustained tasks and positions, which puts strain on muscles and tendons. Similarly, our eyes can also experience strain from excessive or intense use. This condition is known as eye strain, or asthenopia.

    Eye strain is an extremely common condition where an individual may experience blurring or doubling of vision; burning, itching, dryness, or redness of eyes; light sensitivity; headaches; neck, back, and shoulder pain; and/or difficulty concentrating after performing prolonged or intense visual tasks, such as extended computer use, reading or writing without pause, driving long distances, and straining eyes in dim lighting.

    Our eye muscles are most relaxed using distance vision, and when we intensely or continuously focus on a near task, muscles of the inner eye may tighten. This tightness can cause irritation, and can lead to fatigue. The muscles can then lose the ability to remain contracted, and can result in blurring of vision. When we are concentrating on a single subject, we also blink less. Blinking is essential in lubricating and removing debris from the eye surface. When we blink less, less moisture is distributed across the surface of the eye, and it begins to feel dry and irritated.

    Underlying eye problems, stress or fatigue, exposure to dry moving air, poor posture, lighting, and setup of your workstation can also contribute to eye strain. Underlying eye problems can include refractive error (uncorrected vision), astigmatism, wearing multifocals, eye muscle imbalance, inadequate eye focusing or eye coordination abilities, and presbyopia. Not all eyeglasses or contact lens prescriptions are suitable for computer screen or other digital device, and individuals may tilt their heads or bend towards the screen to try to see clearly. This can lead to spasms or pain in the neck, shoulder or back. Poor posture, such as slouching, can also cause your eyes to strain since they are not in a proper viewing position.

    Dry moving air

    on eyes and face from a fan, heating, or air-condition system can irritate the eyes and dry them out. Smoke and dust can add further irritation. Lighting conditions that are either too dim or too bright can cause the eyes work extra hard to compensate. Light should be adjusted to maximize illumination, while reducing glare and reflections. Whether reading or working on the computer, you do not want the light shining directly into your eyes. When working on the computer, bright light and glare can make it difficult to see objects on the monitor. Setup of workstations can also play a role since reference material that is placed further away from tasks (particularly if you are working on a computer and are using print material for reference) can result in eyes needing to readjust more frequently, and can result in muscle pain as you constantly turn your head and neck.

    Synonymous

    with “eye strain” is “computer vision syndrome,” also known as “digital eye strain,” which is a group of eye and vision-related problems that result from prolonged use of digital technology such as computers, smartphones, tablets, gaming consoles, etc. This is one of the most common types of eye strain, and an estimated 50% to 90% of all computer users experience at least some symptoms. People who spent even two continuous hours or more every day are at a great risk for developing it.

    Computers and other digital devices tend to strain eyes more than print material, and can cause additional symptoms, which include difficulty focusing when looking from paper to monitor, continued reduced visual abilities such as blurred distance vision, and after images when looking away from the screen. When using computers or other similar digital devices, people tend to blink less than when viewing print material. They also tend to view screens at improper distances or angles and use devices that have glare or reflection or have poor contrast between text and background. Digital device screens can have flicker and glare and tend to have lower levels of contrast between letters and background, which make the eyes work harder. Direct glare comes from light that shines directly into eyes, while indirect glare is caused by brightness and contrast of the digital screen. Electronic characters are made up of pixels that tend not to be as precise or sharply defined as in print material. The blurred edges makes it harder for the eyes to maintain focus.

    Computer and digital device screens emit blue light, also known as HEV light. Blue light can penetrate the retina, where it can cause damage and lead to macular degeneration. Handheld digital devices, such as smartphones and certain game consoles, tend to be held closer to the eyes, and may also have smaller text. This forces the eyes to work harder than usual, and strain to focus on the tiny words. Eyes are forced to focus and refocus all the time when viewing digital screens due to the constantly changing images. The constant change of focus, whether it’s from the images on the screen itself or from trying to shift focus from monitor to print material or an area behind screen, can cause fatigue and blurry vision.

    Eye strain is not usually a serious condition and the symptoms typically go away once you rest your eyes or take measures to reduce eye discomfort. However, symptoms can be unpleasant and aggravating, and, if nothing is done to address the cause of the problem, can lead to recurrence or worsening of symptoms, physical fatigue, reduced ability to concentrate, and decreased productivity.

    Eye strain can be diagnosed through a comprehensive eye examination. There are no specific tests to prove that symptoms are due to eye strain, but the eye doctor may look into patient history, including general health problems, medication, and environmental factors; refraction or current eyeglass or contact lens prescriptions; and how eyes focus, move, and work together. Testing may be done with or without the use of eye drops. The eye doctor will be able to determine if there is an underlying health problem and whether the person needs new eyeglass or contact lens prescriptions for optimal vision for digital screen viewing. Specialized lens designs may help maximize visual abilities and comfort, and lens coatings and tints may help boost contrast and filter out glare. Anti-reflective lens can decrease reflection from overhead lighting, while blue light blocking lenses can selectively absorb harmful blue light. If an individual is found to have problems with eye focusing or eye coordination, they may need vision therapy. Vision therapy, also called visual training, is a structured program of visual activities to help train the eyes and brain to work together more effectively. These may include office-based and/or home training procedures.

    The treatment for eye strain is varied, but symptoms can be minimized by making changes in environment and daily habits.

    For more immediate or short term relief of dry, tired eyes, you can apply a washcloth soaked in warm water over your eyes while they are closed. You can also use lubricating drops (artificial tears). These drops may help keep eyes well-lubricated and may be helpful for those who are having trouble blinking due to dryness of eyes. If you choose to use eye drops, check the label to make sure that it contains all natural ingredients, and look for those that don’t contain preservatives. Some eye drops, such as those with redness remover, may worsen dry eye symptoms. If you experience a tension headache, you can try firmly massaging your temples with your fingers in a circular motion for a minute while closing your eyes to help alleviate symptoms. Muscle tension can also be eased with relaxation exercises, such as breathing exercises, meditation, etc.

    When performing visual tasks, it is important to make a conscious effort to blink. It can be helpful to write a note on the computer as a reminder. Blinking is helpful is moistening eyes and relieving dry eye symptoms. If you begin to experience eye strain symptoms while working, you can also close your eyes for thirty seconds. For extended visual tasks, it is important to occasionally stand up and move about, stretch arms, legs, back, neck, and shoulders, or take a short walk to help regain concentration. It is important to take frequent breaks. Every hour, take a minimum five minute break to help lessen the strain on your eyes. If that isn’t possible, you can aim for resting your eyes for 15 minutes after two hours of continuous use. Regular eye exercises, such as the “20-20-20” rule, can help your eyes refocus and reduce strain. The 20-20-20 rule involves taking a break every 20 minutes to look at something 20 feet away for at least 20 seconds.

    Environmental factors that you can change in order to promote comfortable viewing and visual task work include lighting, workstation setup, and, in the case of digital devices, screen settings. For printed material, you want to adjust lighting to maximize illumination while minimizing direct glare. This means directing the light onto the page, task, or desk or using a shaded light to keep the light from shining directly into your eyes. If you are using a lamp, choose an adjustable one that casts an even light over the desk and material.

    In the case of computers and other digital screen devices, you want to reduce ambient lighting. Bright light reflects off the screen and creates harsh glare. Avoid placing the monitor directly in front of a window or white wall, and instead position it so that it sits perpendicular to windows and other bright light sources. You may want to close blinds or shades. You can turn of the monitor and tilt/swivel it to help locate any sources of glare (keep adjusting it until no more glare is seen). There are anti-glare filters that you can use to help decrease the amount of light reflected from the screen, but any type of filter or cover can compromise the quality of the image. Before considering a filter, focus on adjusting lighting and placement of monitor.

    Adjust digital device screens so that they meet your specific viewing needs, and match the colour and brightness of your surroundings. There are no specific settings to change it to; you want to change it until you find what it most comfortable for you. The screen should be approximately the same brightness or slightly brighter than the surrounding workstation. You want to increase the resolution of the screen for added clarity, and increase the contrast.

    Your work space should be set up to promote proper ergonomics. This includes using an adjustable chair that conforms to the body and is positioned so that your feet are flat on floor and your hands, when placed on the keyboard, are level with or slightly below the level of your elbows (wrists should not rest on the keyboard when typing). The monitor should be positioned directly in front, 20-28 inches away from your eyes. The top of the screen should be at or just below eye level, or 4 or 5 inches above the centre of the screen. Printed material should be placed above the keyboard or level or slightly below the monitor to reduce the amount you need to move your head to look from documents to screen. To help keep documents at this position, you may want to use a stand or a clipboard that attaches alongside the monitor. If that isn’t possible, you can use a document holder placed next to the monitor instead.

    Improving air quality can help reduce irritation and dry eye symptoms. You can adjust the thermostat to reduce blowing air; use an air cleaner to filter dust; use a humidifier to add moisture; and move your workplace chair to a different area. If you smoke, you may also want to consider quitting since smoke can dry out and irritate the eyes.

    Sleep refreshes the eyes with essential nutrients, so it is important to get enough. To help promote better sleep, it is recommended to avoid the use of electronics an hour before you go to bed to give your eyes, and your body, time to relax. Like any part of your body, your eyes need nutrients in order to function properly. To promote proper function, it is important to eat a healthy, well-balanced meal. Eat plenty of fruits, vegetables, and healthy fats, and eliminate or reduce the consumption of processed and refined foods, bad fats, and animal protein.

    Eye strain has become more and more common, especially due to the increasing use of technology in schools, the workplace, and at home. It is not usually considered a serious condition, but it can make a significant difference in our work and our lives. The symptoms can range from mildly uncomfortable to painful and disruptive. They can affect our productivity and sense of well-being. That is why it is essential that we make the necessary changes in our environment and daily habits to promote a healthy work and lifestyle routine. Our eyes are working nonstop to help us process information, and now it is time we return the favour by giving them the rest and comfort they deserve.

  • Activated Charcoal Part I: Overview On How It Works and How It’s Made

    Activated Charcoal Part I: Overview On How It Works and How It’s Made

    Every day, we are bombarded with toxins from environmental pollutants, preservatives, pesticides, heavy metals, industrial waste, and more. From the food we eat to the air we breath, we are faced with toxins that our body must constantly work to neutralize, transform, or get rid of before they can cause damage or interfere with normal functioning. Over time, our bodies may begin to feel the strain.

    “Detox,” also known as a “body cleanse,” has become a new trend or popular method of helping to remove toxins from the body. The increased popularity of these cleanses and the number of unhealthy methods and products available have given detox a bad reputation, but, while these detoxification methods cannot and do not replace the body’s own natural detoxification process, they can help, if done with the right foods or products, reduce the strain on the body by supporting the organs of elimination and giving the body what it needs to perform optimally.

    A product that has gained a recent surge in interest for detoxification is activated charcoal.

    Activated charcoal, also known as activated carbon, is a fine black powder that is odourless, tasteless (or almost tasteless), and highly adsorbent.

    Adsorbent is not the same as absorbent. Absorption refers to when a substance, or molecules of a substance, are diffused or dissolved into a liquid or solid. The substance is then uniformly distributed throughout the bulk of the absorbent material. Adsorption, on the other hand, occurs when the molecules are attracted to and retained on the surface of a liquid or solid. They do not penetrate into the bulk of the substance.

    Activated carbon possesses an expanded surface area with millions of tiny pores. This porous surface has a negative electric charge that attracts positively charged chemicals, which includes many toxins and gases, and causes them to bond with it. When certain chemicals pass next to the surface of the carbon particles, they are attracted to the carbon and attach to the surface. Substances that are not attracted to the carbon will pass through.

    It can trap a variety of substances, including most organic chemicals, some inorganic chemicals, drugs, pesticides, mercury, fertilizer, and bleach. It is is estimated to reduce adsorption of poisonous substances up to 60%, and can bind to as much as 100 times its own weight.

    Its ability to trap toxins and various substances has given it a prominent role in numerous applications, from toxic soil cleanup and air filters for gas masks, filter masks, and air compressors to water purification, metal extraction, and medicine. In medicine, it is used in liver and kidney dialysis machines, laser surgery, and in emergency toxin removals in the case of accidental or purposeful overdose of many pharmaceutical drugs and medications.

    There are over 150 different specialized activated carbons with different properties for multiple applications (https://www.buyactivatedcharcoal.com/what_is_activated_charcoal) and the base material and activation process used all have an influence on its overall characteristics.

    The process of making the activated carbon begins with the starting material; the charcoal. The starting material is a source of carbon, which can include wood, debris, sawdust/saw chip, coconut shells, bamboo, peat, petroleum coke or coal that has been subjected to high temperatures in an enclosed space without air. This charcoal is then activated by either a steam or chemical activation process.

    Steam activation involves subjecting the charcoal to very high temperatures in the presence of oxidizing gases such as CO2 or steam. This erodes the carbon’s internal surfaces and produces a network of smaller pores, increasing the surface area available for adsorption. After cooling, the now activated charcoal may then be either water washed to remove soluble ash content, or acid washed to remove acid-soluble ash content and then water washed again to remove any trace of the acid solution (https://www.buyactivatedcharcoal.com/how_to_make_activated_charcoal).

    Chemical activation involves using a chemical solution, which can include phosphoric acid, potassium hydroxide, zinc chloride, calcium chloride, or sodium hydroxide, to erode the carbon’s surface. The raw starting material is submerged into the chemical solution, reheated to enhance the chemical erosion, and then goes through a washing cycle to remove the acid. This process uses less heat and is quicker than gas or steam activation. For that reason, it tends to be the preferred method. However, some of the trace elements from the chemical solution may adsorb into the carbon, resulting in chemical residue such as zinc in the finished product.

    For health applications or for purifying gases and vapors, coconut shell activated charcoal is often recommended due to their smaller pore size and high total pore volume. These properties mean they have an increased access to surface area and can adsorb smaller particles at a faster rate. Coconut shell activated charcoal is also more likely to be steam activated, with less chance of chemical residue or contamination. For any type of health application, you want to look for “food-grade” activated carbon.

    In the human body, activated charcoal works by binding to chemicals in the digestive tract, including the entire length of the stomach and small and large intestines, and inhibiting their absorption. They are then excreted (eliminated) during bowel movements.

    In the next blog in this two-part series, we will look into common health applications of activated charcoal.

  • Eat by Colour

    Eat by Colour

    Despite the emphasis placed, and information available, on the importance of paying attention to the nutritional content of food and their effect on blood sugar and insulin levels, many people tend to choose foods according to habit and convenience. The surplus of meal planning tools, such as calorie counting, and diet types, such as low carb and low fat diets, can be overwhelming.

    Instead of preparing our own food and choosing what is healthy, which is fruits and vegetables, we tend to choose what we are familiar with, which is usually processed and refined snack foods, such as crackers and cookies. Processed meats are also a common choice. What these foods have in common are that they tend to all be beige or dull in colour. Not only do they lack in colour, they tend to lack in key nutrients.

    An easier method for choosing foods to create a balanced diet is to use colour as a guide. Fruits and vegetables come in a wide spectrum of vibrant colours, and these hues can be indicators of essential nutrients. There are a multitude of fruits and vegetables available, but they can generally be categorized into a limited number of colours. These categories can include red, white, orange, yellow, green, and blue/purple, and may be divided further into colour variations such as red/purple, white/green and yellow/green.

    Foods in the same colour family share similarities in their nutrient profile, even though they may not necessarily contain the exact same vitamins, minerals, or phytochemicals.

    Phytochemicals are compounds that occur naturally only in plants. They are considered a “biologically active non-nutrient” since they can affect health, but are not considered essential nutrients. They help protect plants from ultraviolet radiation and pests and are responsible for giving vegetables and fruits their colour, although many phytochemicals are colourless.

    Foods may be grouped according to their predominant phytochemical group and resulting colour. Although a food may have a predominant phytochemical group, that does not mean it contains only one particular phytochemical class. Foods are a complex mixture of various compounds and nutrients. Also, the phytochemical content alone does not indicate the exact health benefit of a food.

    Three main phytochemicals or pigments found in fruits and vegetables are: chlorophyll, carotenoids, and flavonoids. Flavonoids are a large and diverse group of phytochemicals, and are further divided into subclasses that include flavonols, flavones, flavanones, flavan-3-ols, and anthocyanidins.

    White

    White foods include garlic, onions, cauliflower, daikon radish, mushrooms, turnip, leeks, ginger, and kohlrabi. These foods tend to get their colour from the pigment anthoxanthins, a type of flavonoid. It plays a role in lowering bad cholesterol, decreasing blood pressure, reducing risk of heart disease and stroke, and reducing inflammation.

    White foods also contain sulfur, allicin, and quercetin. Allicin and quercetin are both phytochemicals. Allicin helps lower cholesterol and blood pressure, and quercetin helps support respiratory and cardiovascular health and protect against cancer. Organosulfur compounds can help protect against heart disease and stomach and colorectal cancers.

    Major benefits or features of white foods, especially onions and garlic, include boosting the immune system and exhibiting anti-viral, anti-fungal, and anti-inflammatory properties. Cauliflower shares similar nutrient content to other cruciferous vegetables.

    Green

    The food colour family of green may be further divided into Green/Yellow depending on its hue. Examples of foods in this category are kale, broccoli, spinach, green beans, celery, zucchini, asparagus, parsley, arugula, limes, ocean vegetables (sea vegetables), cucumbers, green apples, avocados, kiwifruit, mustard greens, and chard. They are are predominantly coloured by the natural plant pigment chlorophyll.

    Chlorophyll not only plays an important role in the photosynthesis process in plants (the process of using energy from sunlight to produce glucose), it provides a number of health benefits for humans, including acting as a natural blood purifier by improving liver and kidney detoxification, improving digestion, helping control hunger and cravings, promoting the healing process, protecting against cancer, and reducing odour.

    Some members of the green colour family, such as spinach, broccoli, collards, and kale, contain lutein and zeaxanthin. Both lutein and zeaxanthin belong to the group of phytochemicals known as carotenoids. They accumulate in the eyes and work together to maintain eye health. They protect the eyes from developing cataracts and age-related macular degeneration.

    Cruciferous vegetables may also be good source of folate acid (a B vitamin) and compounds indoles and isothiocyanates. These phytochemicals have been shown to inhibit the development of cancer in several organs and reduce inflammation. Other nutrients common in the green family are fibre, calcium, iron, vitamin K, and potassium. These nutrients are necessary for maintaining proper blood pressure and cardiovascular health, strengthening the muscles and bones, and promoting digestion.

    Red

    The red colour family consists of foods such as tomatoes, watermelons, beets, red bell peppers, radishes, red chili peppers, red onions, radicchio, pink grapefruit, red grapes, cranberries, raspberries and cherries. Their vibrant colour comes mainly from the pigments lycopene (a carotenoid) and anthocyanins. They are powerful antioxidants that help build healthy cell walls and eliminate free radicals that cause damage.

    In addition, they may help protect against diabetes; improve cardiovascular health by preventing atherosclerosis (hardening of the arteries); improve brain health by increasing neuronal signals in the brain centres, mediating memory function, and correcting cell corruption and protecting healthy cells; and prevent cancer by inhibiting the growth of cancer cells.

    Other compounds found in red plant foods may include vitamin C and antioxidants ellagic acid and quercetin. Cranberries also contain tannins, which prevent bacteria from attaching to cells, and red grapes contain another antioxidant resveratrol.

    Yellow/Orange

    Orange and yellow foods may be divided into separate colour families, or combined into one due to the fact that the predominant plant pigment for both colours is carotenoids, in particular alpha- and beta- carotenes. Like other phytochemicals, they are antioxidants that protect cells from oxidative damage caused by free radicals.

    Alpha- and beta-carotene, along with beta-cryptoxanthin, are known as provitamin A carotenoids because they can be converted by the body to retinol, an active form of vitamin A. Other carotenoids, including lutein, zeaxanthin, and lycopene, are considered non provitamin A carotenoids because they cannot be converted.

    Vitamin A is essential for healthy vision; our eyesight is dependent on its presence. It also plays a role in maintaining healthy skin, bones, neurological function, and immune system. Many foods in the orange and yellow colour families, particularly citrus fruits, are also rich in vitamin C.

    Vitamin C helps support healthy immune function; aid in the absorption of iron; reduce exercise-induced oxidative damage; repair and regenerate connective tissue, including bones, blood vessels, and skin; reduce severity of cold symptoms and control allergies by reducing levels of histamine; protect the brain and nervous system from the harmful effects of stress; and maintain cardiovascular health.

    Other nutrients found in some of the orange and yellow family foods include folate acid, potassium, beta-cryptoxanthin, and bioflavonoids (also known as flavonoids). Not only do bioflavonoids have antioxidant and anti-inflammatory properties, they help support blood circulation and enhance the action of vitamin C.

    Examples of orange and yellow foods include carrots, cantaloupe, sweet potatoes, squash, oranges, tangerines, mangoes, apricots, lemons, pineapple, yellow peppers, grapefruit, yellow beets, yellow winter squash, butternut squash, pumpkin, yellow beets, yellow apples, and star fruit (carambola).

    Blue/Purple/Deep Red

    Foods in this colour family contain the most antioxidants of all colours. The deep, rich hue of these foods is due to the presence of natural plant pigment anthocyanins. The higher the concentration of the anthocyanins, the darker the colour.

    Like other phytochemicals, anthocyanins are powerful antioxidants that protects cells from damage. Foods rich in anthocyanins have long been used for medicinal purposes to treat conditions ranging from hypertension and dysentery to kidney stones and urinary tract infections.

    Anthocyanins have anti-inflammatory and antimicrobial properties and have also been shown to increase HDL (“good”) cholesterol and reduce LDL (“bad”) cholesterol, reduce blood pressure, improve eyesight, and suppress proliferation of cancer cells.

    This, along with other compounds found in blue, purple, and deep red foods such as antioxidants lutein, zeaxanthin, resveratrol, ellagic acid, and quercetin, as well as fibre and vitamin C, also plays a role in improving eyesight, boosting immune system activity, improving calcium and other mineral absorption, improving memory, increasing circulation, preventing clot formation, increasing urinary-tract and digestive health, and contributing to overall health and disease prevention.

    Foods in this family include blueberries, blackberries, eggplant, purple cabbage, purple asparagus, plums, purple grapes, black currants, purple asparagus, and purple carrots.

    Many of the foods in different colour families may share similar types of compounds and nutrients. However, these nutrients may come in different quantities. By eating only one type of colour, you can suffer from deficiencies in certain nutrients, and it is by incorporating an array of colours that makes it more likely for you to get all the nutrients you need.

    Despite our tendency to consume foods lacking with colour, many of us are drawn to colour, and surround ourselves with it, whether through the colour of our clothing, walls, or accent pieces in our homes. We may add colour to food through the use of artificial colours, but the best way of consuming colours is through the natural, vibrant hues that nature has already given us in our fruits and vegetables.

    A simple method of introducing more fruits and vegetables is to follow the rainbow, and add a few extra colours of fruits and/or vegetables to each meal. It is not necessary to memorize the particular benefits of each phytochemical and the nutrient profile of each food colour, though associating certain benefits or nutrients with colours can help you remember them.

    The important thing to remember is that the greater the variety of foods and natural colours you eat, the better. Aiming for at least three colours at every meal can help better meet your nutritional needs.

    A diet rich in wide variety of colourful fruits and vegetables has been shown to help provide you with more nutrients, prevent against a number of conditions, and improve your overall health. These foods add a splash of colour to your plate, and a multitude of health benefits. Add more colour to your life by adding more colour your meal.