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5 tips to maintain and improve your vision

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Presse Santé

Your eyes play an important role in your health. There are many steps you can take to make sure your eyes are protected and stay as healthy as possible. We have selected the best tips to improve your vision and help you protect your eyes well into old age.

Many steps can be taken to ensure that your eyes are protected from disease and damage. Millions of people face eye problems every year. Some eye problems cause permanent vision loss or blindness, while others can be corrected with contact lenses or glasses.

The WHO estimates that between 2010 and 2050 the number of people affected by the most common eye diseases will “double”, among them: age-related macular degeneration (AMD), cataracts, diabetic retinopathy and glaucoma. Many of us are resigned to the fact that as we age, our eyesight will deteriorate. But, can we improve our vision, protect it and prevent many of the diseases that compromise our eye health?

Here are five ways to protect your eyes from damage and disease and maintain healthy eyesight.

1. Get regular eye exams

The best thing you can do to take care of your vision is to have regular eye exams. Get regular eye checkups with a trained ophthalmologist who can spot early signs of trouble. Although your vision may appear healthy, there is no way to be 100% sure unless you have your eyes examined by a trained professional. An eye exam can not only determine whether or not you need glasses, but also identify eye conditions that can be effectively treated if caught early. A type of eye exam called a comprehensive dilated eye exam is recommended starting at age 60, or earlier if you are at higher risk for certain eye diseases. During a comprehensive dilated eye exam, an ophthalmologist places drops in each eye to widen, or dilate, the pupil. Once dilated, more light enters the eye, allowing the ophthalmologist to see the macula, retina, and optic nerve and identify any signs of damage or disease.

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2. Eat foods that are good for your eyes

It is possible to eat for healthy vision. We often hear that eating carrots is good for the eyes, but there are many other foods that are also important for good eyesight.

For example, grape consumption has been linked to a lower risk of AMD. Eating a diet rich in fruits and vegetables has been shown to promote eye health. Dark leafy greens in particular, such as kale, kale, and spinach, contain lutein and zeaxanthin, which are antioxidants that help prevent cataract formation. There is evidence that grapes can also support eye health. In a laboratory model of retinal degeneration, the scientists demonstrated that a diet enriched with grapes protected the retina against the damaging effects of oxidative stress. Other research has indicated that grapes provide higher levels of antioxidant protection for the eyes than lutein alone and may delay or help prevent AMD.

Studies have found that eating fish rich in omega-3 fatty acids, such as salmon, halibut, mackerel, sardines, and tuna, has benefits for eye health. Omega-3 fatty acids may improve ocular surface inflammation and ocular irritation symptoms associated with moderate to severe dry eye. They may also help vision cells survive future illness or injury.

3. Control your weight

Being overweight or obese increases the risk of developing diseases such as diabetes or other systemic disorders, which can eventually lead to vision loss.

Maintain a healthy weight to avoid obesity-related eye conditions. It is never too late to control your weight by eating a healthy diet and exercising regularly to prevent vision complications. Research has found that drastic weight loss can potentially reverse eye damage caused by diabetes, high blood pressure, and obesity. Another study recently presented at the 121st Annual Meeting of the American Academy of Ophthalmology, held in New Orleans, Louisiana, found that physically active people are 73% less likely to develop glaucoma than more sedentary people. This finding highlights the importance of an active lifestyle.

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4. Wear sunglasses outside

Apart from being a trendy fashion accessory, the most important function of sunglasses is to protect the eyes from the ultraviolet (UV) rays emitted by the sun.

Wear sunglasses to protect your eyes from the UV rays emitted by the sun. A 2016 Vision Council report found that while three-quarters of people were concerned about eye problems that could result from UV rays, only 31% of them protected their eyes with sunglasses when going outdoors. fresh air. When choosing sunglasses, never prioritize style over safety. Look for glasses that block 99-100% of UVA and UVB rays and always buy from a reputable source.

Whether you’re at the beach, surfing the waves, hiking in the mountains, or cheering on your favorite soccer team, be sure to protect your eyes and wear the right sunglasses.

5. Rest your eyes regularly

If you work all day in front of a computer screen, you may forget to blink frequently and end up with tired eyes at the end of the day. Try to implement the 20-20-20 rule.

Go outside as much as possible to prevent nearsightedness. For every 20 minutes you spend looking at a screen, look at something else about 20 centimeters in front of you for 20 seconds to reduce eyestrain. Research indicates that half the world’s population will be myopic by 2050 if we continue to spend so much time on near-field electronics.

The study, published in the journal Ophthalmology, suggests that spending more time outdoors and less time doing activities that require constant close focus could be one strategy to reduce the number of people who experience vision loss. If you must wear protective eyewear for your job, make it a habit to wear the proper equipment at all times to keep your eyes in top shape and prevent eye damage or eyestrain.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

here are 14 types of easy cardio exercises

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Presse Santé

When most people think of cardiovascular exercise (cardio), the first activities that come to mind are running, biking, or swimming. Yes, these are great ways to get your heart rate up, but not everyone enjoys them. Cardio should be a key part of your healthy lifestyle. Fortunately, there is no one-size-fits-all approach.

If you want to incorporate more cardio into your exercise routine, don’t be intimidated by the experienced marathon runners you see in your neighborhood. Heart-healthy workouts don’t have to mean spending hours on the treadmill. There are many fun and creative ways to do cardio while having fun.

Why do you need cardio in the first place?

Cardio is defined as any type of exercise that increases your heart rate and keeps it at a high level for an extended period of time. Your respiratory system begins to work harder as you begin to breathe faster and deeper. Your blood vessels expand to bring more oxygen to your muscles, and your body releases natural pain relievers (endorphins).

The physical and mental benefits of this type of exercise seem endless.

Control your weight: There is a lot of scientific evidence that 150 to 150 minutes of moderate intensity cardio a week will help you maintain your weight over time.

Long-term:

Prevent Heart Disease: Research has shown that increasing your heart rate through regular cardiovascular exercises helps prevent heart disease.

Mood Enhancement: It probably won’t surprise you, but research supports the role cardiovascular exercise plays in improving your mood and increasing your happiness. Cardio increases the production of those feel-good painkillers called endorphins.

You will live longer: People who do regular cardio exercises live longer.

14 Fun Cardio Exercise Options

Think outside the box and try something new with these fun cardio options. The key to any successful training program is finding an activity that you enjoy. Once you find an exercise you love, you’ll have so much fun that you’ll have to remember that you’re also improving your health.

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1. Jump

Chances are you haven’t jump rope since fourth grade recess. If so, get yourself a jump rope today! This form of cardio can be done almost anywhere. Put on your favorite playlist and jump to the beat. By slipping the jump rope into your backpack, suitcase, or purse, you can get in your 150 minutes of exercise per week as soon as you have some free time.

2. Dance

Whether you think you have two left feet or not, dancing is a great way to blow off steam while getting some physical exercise. You may think dancing is limited to Zumba classes, but what’s stopping you from dancing in your bedroom? Turn up the music volume and dance like crazy.

3. Organized sports

You may not consider yourself a “jock,” but there are tons of adult sports leagues out there that are full of people just like you, people who want to have fun and stay healthy. Sign up for soccer, basketball, or any other sport that interests you. Running around a field or court is guaranteed to get your heart rate up. Look for non-competitive sports leagues in your municipality. You might even make a new friend while you’re there!

4. Walking briskly

You don’t have to look like one of those walkers to experience the benefits of this type of cardio. Get outside (or stay on the treadmill if the weather is bad) and pick up the pace.

5. swim

This low-impact form of cardio is a great way to get your heart rate up while protecting your joints. If you’re not confident in your swimming abilities, grab a board and swim a few lengths. This will not only work your legs, but also your abs.

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6. Boxing

We can’t all be Rocky Balboa, but everyone can use boxing to stay healthy. 30 minutes of boxing can help you burn around 400 calories.

7. Take a trampoline

If you have a huge, bouncy trampoline in your backyard, great. Jumping and playing is not only good for your health, it’s also fun! If you do not have a huge trampoline, do not deprive yourself of this possibility. You can get a compact trampoline to keep in your apartment. Putting on your favorite songs and running or jumping in the same place can be just as effective.

8. The bike

There are many ways to incorporate this type of cardio into your day. Replace your car with a bike on your next grocery shopping trip. Replace the treadmill with an exercise bike the next time you visit the gym. Take a bite of the action and try the indoor cycling studio you’ve been looking for for six months, or buy a training bike so you can ride your road bike right in your home or garage.

9. Hiking

Do you like the outdoors? Hiking can be the perfect way to improve your heart health. Being active outdoors will not only increase your cardiovascular capacity, but also your emotional well-being.

10. Rower

Do you think rowing is for those who want pumped up biceps? Think again! Incorporating the rowing machine into your gym routine can give you an extra cardiovascular boost, while also strengthening your abdominal and back muscles. If you have never tried it, challenge yourself.

11. Hula Hoop

Sure, you probably haven’t since the last kids’ birthday party you went to, but why not? By swinging, you’ll increase your heart rate and improve your core strength. And don’t worry, they come in adult sizes.

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12. Walking

You may be wondering if walking counts as cardiovascular exercise. Clear ! This is a great starting point for people who have never exercised before. Even a 10-minute walk can put you on the path to better heart health. Experienced people also benefit from it.

13. Bungee jumping

If you haven’t since high school gym class, you’re missing out! This no-equipment activity can get your heart rate up in no time. Plus, it’s easy to do, wherever you are. Start skipping first thing in the morning, when you need a break from your desk, or while you’re waiting for your dinner to finish cooking.

14. Stairs

Climbing stairs is a fantastic way to get your heart pumping and your body sweating. Find a park with a long flight of stairs, or just a stairway in a nearby building. Any escalation will do.

to retain

There is no denying that cardiovascular exercise is a key part of a long and healthy life. But that doesn’t mean it’s easy to make cardio a regular routine. Just remember that if you keep an open mind and get creative, there are plenty of ways to get your heart pumping. You don’t have to feel confined to the treadmill.
The most important part of any fitness program is finding what appeals to you. You’ll be much more likely to stick with a program if you really like it. So experiment, try new things, and find ways to break a sweat.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

try this specific full workout

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Presse Santé

For many people, squats are a staple exercise for building strong glutes. Squats are a great functional movement, which means they can make everyday movements like bending over and lifting easier. Plus, they’re a great way to build lower-body muscle and strength. That being said, many people find that squats target the quadriceps (front of the thighs) more than the glutes. To remedy this, it’s important to understand form and range of motion, as well as variations that can help you target your glutes more effectively. This article tells you everything you need to know about squats for glute strengthening and offers you four exercises you can try.

What muscles do traditional squats work?

Squats are a great all-around lower body exercise because of the variety of muscles used. The main muscles used during a squat are the quadriceps, gluteals (primarily gluteus maximus), hamstrings, calves, abdominal muscles, and spinal erectors. The degree to which the quadriceps are used compared to the glutes is highly dependent on position, anatomy, movement pattern, and range of motion. For example, if you bring your knees forward during a squat, the movement is dominated by your quads. On the other hand, rocking the hips back during a deep squat makes the movement more glute-dominated.

How to promote gluteal muscle activation

As we mentioned earlier, glute activation during a squat is highly dependent on your posture, movement pattern, range of motion, and anatomy. Although a traditional squat activates your glutes to a certain degree, you can make small changes to target them even more.

squatting posture

Each person will have a slightly different squat depending on their anatomy and what is comfortable for them. Getting into a standard stance (feet just shoulder-width apart, toes pointed slightly out) rotates your hips outward and allows you to squat deeper for better glute activation. You may also benefit from a wider stance (commonly known as the “sumo” stance), which keeps your hips in external rotation and allows you to lift heavier loads. The position of the feet can also vary, but generally they should be between the two extremes of facing forward and facing out at around 45 degrees. Ideally, your feet should be symmetrical.

squat depth

The depth of your squats largely depends on your body’s range of motion (flexibility, previous injuries, etc.) and your anatomy (length of your legs in relation to your torso). For better glute activation, try squatting until your thighs are at least parallel to the floor. If you can go deep without compromising your form or feeling discomfort, then you can achieve even greater glute activation.

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movement diagram

When you squat, you want to rock your hips back instead of pushing your knees forward, which works your quads instead of your glutes. To do this, push your butt back as you lower yourself, as if you were sitting in a chair, making sure your hip crease is lower than your knees at the bottom of the squat. This will allow you to get a greater range of motion and activate your glutes.

Also pay attention to the position of your knees. As you descend and ascend, be careful that your knees do not sink inward (known as knee valgus). Instead, try to push your knees out slightly, which targets your glutes and reduces the chance of knee pain.

Contract your glutes

If you’re still having trouble feeling your glutes, try squeezing them when you rise from a squat, which can help increase glute activation. However, be careful not to push your pelvis forward or overextend your hips at the top of the squat, which would compromise your form.

4 glute squats

If you’re looking to add some variety to your squat routine, here are four great squat variations to try.

1. The standing squat

To get familiar with the squat and get into good form, you can start by perfecting the standing squat to sit down, also known as the bench press.
What you need: A box or chair that is knee-high or slightly lower.

1 Stand with your feet slightly shoulder-width apart and with your back to the box or chair. Point your toes out at 45 degrees or less.
2 Slowly move your hips, push your butt back, and bend your knees to lower yourself until your butt touches the box (avoid sitting down completely).
3 Push through your heels and squeeze your buttocks to return to a standing position. This corresponds to one repetition.
4 Perform 2 or 3 series of 12 to 15 repetitions.

Focus on slow movements to learn proper form. Once you can perform this movement with ease, move on to more advanced squats.
Tip: If you don’t have a chair but have access to a low bench (lower than knee height), straddle the bench and perform the same movement.

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2. Resistance band squat

Using a resistance band can help you externally rotate your hips to further activate your glutes and prevent your knees from sinking. If you find this too difficult, remove the resistance band until you can easily perform a bodyweight squat.
What you need: a loop-shaped resistance band.

1 Place a loop resistance band above your knees. Stand with your feet slightly shoulder-width apart, toes pointing slightly out, and hands on hips or in front of you.
2 Rotate your hips and bring your butt back into a sitting position by bending your knees.
3 Continue lowering until your thighs are parallel to the floor or lower. Hold this position for 1-2 seconds.
4 Slowly come back up to the starting position by pushing through your heels and squeezing your buttocks together. This corresponds to one repetition.
5 Perform 2 or 3 sets of 8 to 12 repetitions.

3. Sumo squats

The sumo squat is excellent for working the glutes. A wider stance keeps the hips in external rotation to promote more glute activation.

1 Stand with your feet shoulder-width apart, toes pointed slightly out, and hands outstretched in front of you.
2 Push your butt back, rock your hips, and bend your knees as you squat down. Your knees should move out to the sides with control.
3 Continue descending as low as you can without feeling uncomfortable.
4 Return to standing position by pushing heels in and squeezing buttocks to extend knees and hips with control. Continue to push your knees out through the entire movement until you return to the starting position. This represents 1 repetition.
5 Perform 2 or 3 sets of 12 to 15 repetitions.
Tip: Once you’ve perfected your form, you can introduce more load/resistance with a loop resistance band, dumbbell, or barbell.

4. Cup Leg Curl

The goblet squat is a fun and effective move that can help keep your knees from collapsing.
What you need: a dumbbell.

1 Stand with your feet slightly shoulder-width apart. Hold the head of a dumbbell with both hands at chest level, keeping your elbows tucked in.
2 Squat down by rotating your hips, pushing your butt back, and pushing your knees out. During this movement, keep the dumbbell tight against your chest and keep your elbows between your knees as you lower. This will prevent your knees from sinking.
3 Return to standing position by drawing your knees out, pushing through your heels, and squeezing your buttocks. This corresponds to one repetition.
4 Perform 2 or 3 series of 8 to 12 repetitions.
Tip: Keep the weight close to your body and your elbows tucked in throughout the movement.

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Tips for doing squats for the glutes

Here are some general tips to help you perfect your squat, activate your glutes more, and avoid injury.

1 Push through your heels. This helps you maintain good balance and put more stress on your glutes.
2 Pay attention to your buttocks. The mind-body connection can help you focus on using your glutes to better control the movement of the squat.
3 Keep your torso straight. Avoid leaning forward, slouching, or arching your back. Instead, maintain a neutral spine by working your core.
4 Maintain a neutral pelvic tilt. Avoid contracting your pelvis during the lowering of a squat, which can cause lower back injury.
5 Align your knees with your toes. When you bend your knees, keep them in line with your toes instead of pushing them in.
6 Look ahead. Avoid looking down, which can put undue pressure on your neck.
7 Prioritize good form. Before introducing a higher load/volume, make sure you can safely perform a correct squat. If your form is compromised, decrease the weight you use.
8 Start with a warm-up. Doing light glute activation exercises before doing squats can help to “wake up” your glutes.
For best results, take your time and focus on proper form before moving on to more difficult squat variations.

In summary

Squats are a great lower body exercise that can help build strong glutes and legs. To maximize your glute gains during a squat, make sure your feet are at least shoulder-width apart, toes are pointed out, and you squat as low as possible out of the way. By practicing proper form, you can ensure that you effectively target your glutes and avoid injury. Once you’re comfortable with your squat, try adding weight or variations.
If you haven’t already added squats to your exercise routine, you’ll definitely want to give them a try.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

This anti-aging treatment allows you to have amazing results from the first session

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Presse Santé

Are you ready to make a noticeable change in the overall appearance of your skin? With High Intensity Focused Ultrasound (HIFU) treatment, you can now experience deep skin rejuvenation, without downtime. With this innovative technology, people can achieve a full face lift and lift for firmer, younger looking skin. Think smoother wrinkles, reduced puffiness, and a contoured facial structure! That’s what we call next level skincare!

HIFU: what is it?

High Intensity Focused Ultrasound (HIFU) is a non-surgical, non-invasive procedure that uses focused ultrasound waves to focus and heat specific areas of the body. It works by directing sound waves into an area of ​​tissue to create small, localized lesions. These lesions cause alterations in the affected tissues, leading to a host of therapeutic benefits, such as increased collagen production, improved circulation, and improved skin texture. HIFUs can be used to treat wrinkles, acne scars, enlarged pores, age spots, and other conditions related to aging skin. In addition, they are being studied for their potential use in the treatment of certain types of cancer.

HIFUs are part of therapeutic medicine for their safety.

In terms of safety and efficacy, HIFUs have been shown to be highly effective with minimal risk. The energy of the sound waves is precisely directed to a specific area of ​​tissue, without affecting the surrounding tissue. This allows doctors to focus the correct amount of energy to achieve the desired results without damaging nearby tissue. Also, recovery time for HIFU treatments tends to be shorter than traditional surgical procedures due to their non-invasive nature; patients can return to their normal activities soon after treatment without the need for downtime or extended healing periods after each session.

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For a more natural effect and young skin without pain.

When used cosmetically on facial skin, HIFU treatments are generally considered a more natural option than more invasive surgical procedures like facelifts or injectables like Botox or fillers. Treatments also tend to last longer than those using injectables, since there is no need to repeat treatments over time.

Rather than having short-term effects that may require ongoing maintenance over the years, the effects of HIFU treatments tend to be more permanent due to their ability to stimulate collagen regeneration at deeper levels below the surface. of the skin in a single treatment session. .

Starting at age 40, you are entitled to a HIFU session to maintain a youthful appearance for years to come.

The main indications for anti-aging treatment with HIFU are:

  • Sagging facial skin.
  • visible wrinkles.
  • The jowls.
  • The marionette lines around the mouth.
  • Age spots.
  • Sun damage.

People with these types of signs of aging will usually see noticeable results after just one session. HIFUs can also be used to treat areas around the eyes, along the jawline, and neck, as well as other parts of the body affected by age-related changes, such as the arms, stomach, and thighs. .

HIFU: does this treatment have side effects?

Although there is no risk of surgical complications or long-term side effects associated with HIFU, some minor and temporary side effects may occur, such as: mild swelling, redness, irritation, and tenderness at the application site. These side effects usually last a few days or up to a week and should not pose significant health risks.

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In addition to these common minor side effects, more serious long-term side effects have been reported, such as numbness or tingling in the treated area, as well as discoloration or scarring in some cases. However, these effects are rare and the researchers concluded that the overall safety profile of HIFU is quite high compared to other cosmetic treatments such as dermabrasion or chemical peels.

Are all skin types eligible for HIFU ultrasound anti-aging treatment?

This procedure is safe to use on all skin types! So whether you have oily, combination or dry skin, HIFU treatments can be an ideal option to combat wrinkles or restore lost volume to your face.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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