Glaucoma is a condition that damages the eye’s optic nerve, usually as a result of a buildup of fluid in the front part of the eye. If the condition progresses, it can lead to permanent vision loss or even total blindness. According to a new study, people who live in highly polluted areas may be up to 6% more likely to develop glaucoma.

For their study, the researchers used data from 111,370 people who participated in the UK Biobank study. The participants had eye tests between 2006 and 2010 that measured self-reported glaucoma, intraocular pressure, and the thickness of the eye’s macula.

The researchers then looked at data on air pollution measures for fine particulate matter that correlated with the participants’ home addresses. They found that people who lived in areas with the top 25% of air pollution were 6% more likely to have been diagnosed with glaucoma compared to those who lived in with the least polluted areas. They were also more likely to have a thinner retina.

The study was conducted by researchers from University College London. It was published in the November, 2019 issue of Investigative Ophthalmology & Visual Science.

Ultra-processed foods go through multiple processes while being produced and have a lot of added ingredients. Foods in this category include soft drinks, chips, sweetened breakfast cereals, packaged soups, chicken nuggets, and hot dogs. According to a recent study, consumption of ultra-processed foods may negatively affect cardiovascular health.

Participants in the study included 13,446 adults who took part in the National Health and Nutrition Examination Survey. They all filled out a 24-hour dietary recall questionnaire and provided information about their cardiovascular health.

The researchers found that the average American gets more than half of their daily calories from ultra-processed foods. Every 5% increase in calories from ultra-processed foods resulted in a decrease in cardiovascular health. People who got 70% of their calories from ultra-processed foods were 50% less likely to have ideal cardiovascular health compared to people who got 40% or less of their calories from ultra-processed foods.

The American Heart Association defines ideal cardiovascular health as having healthy blood pressure, cholesterol, and blood glucose levels, not using tobacco products, eating a healthy diet, maintaining a healthy body weight, and engaging in physical activity.

The study was conducted by researchers from the American Heart Association. IT was presented at the American Heart Association’s Scientific Sessions 2019 held November 16-18, 2019 in Philadelphia.

Loss of libido is a common symptom of menopause, and sometimes also continues into post-menopause. Changes to libido after menopause are usually due to changes in your hormone levels during menopause. A new study has identified the 5 most common factors that may result in a loss of libido in postmenopausal women.

Researchers from the University of Pittsburgh School of Medicine interviewed 15 women individually and held 3 12-women focus groups.  All of them were over the age of 60, sexually active, and had been assessed as having a low libido. The women answered questions about their sex life and sex drive.

The five most common causes of low libido were found to be postmenopausal vaginal symptoms, erectile dysfunction in male partners, fatigue and bodily pain, life stressors, and body image concerns.

The study was published online ahead of print on November 18, 2019 in the journal Menopause.

If you normally get stressed during the busy holiday season, you’re not alone. Whether you’re overwhelmed with the excessive shopping, preparation for celebrations and festivities, or dread the constant family gatherings, it’s common for many people to struggle getting into the holiday spirit. Fortunately, there are several ways to keep holiday stress at bay.

In the midst of all the chaos, try practicing these health hacks to beat holiday stress:

Give Back to Yourself

When you think about the holidays, you probably associate it with the season of giving. And while it is true that these next few months are about giving back to others, they’re also about giving back to yourself. Your health and well-being may fall to the wayside as your schedule becomes over-packed, but it doesn’t have to. Blocking out a small amount of time for yourself every day is just enough time to focus on enhancing your wellness! For example, revamping your daily skincare routine is an effective way to give back to yourself as it allows you to keep your skin looking and feeling healthy.

For many people, stress presents itself through the skin, typically in the form of acne. This happens when you feel overwhelmed because your body releases a stress hormone known as cortisol, which acts to speed up the production of other hormones, like androgens, in your body. In turn, these androgens cause oil production (sebum) to increase, leading to acne breakouts. Depending on how stressed you may be, the chances of you getting acne may vary. But, for those of you who already battle with recurrent breakouts, your acne is more likely to worsen with elevated stress levels.  That’s why it’s critical to change your skincare routine and/or skincare products in a way that aligns with your needs and skin type.

Before you decide which adjustment to make, evaluate your skincare routine and the products you’re currently using and how they’re working for you. Does your skin feel greasy? Have you been successful combating breakouts when they pop up? Answering these questions will give you some direction on what to look for in new skincare products and methods. However, as a general rule of thumb, search for skincare products containing retinol as this ingredient serves to reduce the appearance of acne by preventing dead skin cells, clogged pores, and the formation of acne scars. Besides that, you should also avoid touching your face after performing your skincare routine and wash your makeup brushes and pillow cases regularly.

Eat Healthy Snacks Between Meals

It’s unrealistic to think that you can avoid all the sugary and high-calorie foods during the holidays. For this reason, rather than giving all your attention to building a well-balanced plate for every meal, try to eat healthier snacks between breakfast, lunch, and dinner. This way, you’ll be able to get the best of both worlds and not have to deprive yourself of sampling your favorite treats.

It’s also crucial to not ignore your stomach when it growls for food. Plus, going out on an empty stomach will make you feel famished leading up to your meal, causing you to over-indulge when it comes time to eat. But, by eating a healthy snack before attending a holiday festivity, you’re less likely to pile on that second serving during meals because the snacks will help to curb your appetite.

As reported by Harvard Health Publishing, eating healthy pre-party snacks like apples and peanut butter or a slice of turkey on whole-wheat bread is an effective way to care for your body and maintain your diet. This will make for a perfect combination of complex carbohydrates, saturated fats, and protein. Some snacks you eat may even support weight loss! To learn more about the other creative and satisfying healthy snacks to fill up on, check out this link.

Drink More Water

One simple health hack to try during the holidays is drinking more water. Besides the fact that it can help to boost your level of hydration and energy levels, drinking more water can also be an effective solution to counteract overeating. When it comes to the holidays, stopping yourself from overeating can be quite challenging, especially when you’re exposed to all the delicious treats and savory-sweets! From high-calorie foods to countless sugary drinks, it’s difficult to be mindful of how often you’re overindulging. Fortunately, by drinking more water throughout all of the holiday activities, you’re actually less likely to consume more than your body can handle.

Water acts as a natural appetite suppressant because it takes up space in your stomach. When this happens, your stomach sends signals to your brain to tell it you’re full and to stop eating, thus hindering your desire to eat more. Research shows that just drinking two glasses of water before meals can help you feel fuller more quickly, restraining you from overeating.

Additionally, water burns calories faster. A 2014 study found that the increased energy levels that come from drinking more water allows people to burn off an extra two to three calories within a ninety-minute timeframe. Still, the temperature of the water you’re drinking may impact how one’s energy levels are affected. Usually drinking colder water, is better for increasing calorie expenditure as it works to raise your body’s energy levels for it to warm up. So, before you think about piling on another serving of your favorite meal or enjoying all those tasty baked goods and candies, grab your water bottle first and fill up!

Schedule Time to Exercise

Along with drinking more water, you should also take some time to exercise. There’s no denying how difficult it can be to have the motivation for exercise. Nevertheless, it’s imperative for your health and well-being to not underestimate the importance of staying physically active. Regardless if you perform a thirty-minute workout or find alternative ways to keep moving, this will help strengthen your muscles and enhance your endurance, which can do wonders for your wellness.

Getting enough physical activity is imperative for everyone, no matter what age you are. If you’re an adult, however, to be considered “healthy,” the Department of Human and Health Services recommends that you’ll need at least 150 minutes (two and a half hours) to 300 minutes (five hours) of physical activity per week. This means completing moderate-and-vigorous aerobic activities consistently throughout the week such as gardening, walking, running, swimming, and cycling.

One of the most efficient ways to incorporate exercise into your schedule is by doing it first thing in the morning. Although you may choose to work out at another point during the day, there’s a variety of health benefits from exercising in the morning. Similar to the saying, “the early bird catches the worm,” working out in the AM has been linked to various benefits such as greater productivity, lower blood pressure, and better sleep. Exercising in the morning will also make it easier for you to adhere to your fitness routine because you’ll be less likely to become unmotivated throughout the day.

Learn to Say ‘No’

While you may be hesitant to say “no” to your loved ones during the holidays, sometimes it’s necessary to support both your sanity and personal well-being. Nobody can manage everything by themselves. Going out of your way to complete all your holiday obligations by yourself is both unfair and impractical. Just like everyone else, you deserve to have time for yourself and to spend with your friends and family. Instead of catering to everyone’s wants and needs, you must learn to say “no” sometimes.

Our inability or unwillingness to decline an invitation or obligation is natural due to our human instinct to be socially obliging to the people around us. Even if it’s at our own expense, attempting to make everyone happy is something we as human beings strive to do, and especially so during the season of giving. As a result, many of us are left feeling stressed, upset, and overworked by the time the holidays are finally over.

There’s no sense in overcommitting to things you’re uninterested in doing. To try and get into the holiday spirit, you have to practice saying “no” when you don’t want to or are unable to take on another task. There’s nothing wrong with passing off a few opportunities if it’s for the sake of keeping your mind at ease and your health in check. Your friends and family aren’t going to scrutinize you over the little things, in fact, they’d probably be more than willing to assist you in any way that they can. So, in addition to saying “no,” you should also be willing to ask for help when you need it.

The Takeaway

As you move forward, remember that as important as it is to spend the season giving back to others, it’s equally as important to give back to yourself too. Using these health hacks, try to spend this holiday season kicking back and relaxing when you can, and not over-stress when you can’t. It’s all about doing what you’re able to do and trying your best. If you’re doing all these things, there’s no reason for you to not enjoy everything the holiday season has to offer. From good food to good company, it’s your job to appreciate and enjoy this time.

Low back pain is considered chronic when it lasts for more than three months, and may be caused by injury, disease, or stresses on different parts of the body. People with chronic low back pain often experience sleep disturbance. A recent study suggests that both yoga and physical therapy may help improve sleep quality in people suffering from chronic low back pain.

Participants in the study included 320 adults with chronic low back pain.  92% of the participants were experiencing sleep disturbance at the beginning of the study. They were assigned one of three 12-week interventions: weekly yoga classes, physical therapy, or reading educational materials. Sleep quality was evaluated using the Pittsburgh Sleep Quality Index at baseline, 12 weeks, and 52 weeks.

Participants who performed yoga or received physical therapy saw statistically significant improvements in sleep quality. Those who saw a greater than 30% improvement in pain or physical function after 6 weeks were more likely to experience better sleep quality after 12 weeks, compared to those who saw a less than 10% improvement.

The study was conducted by researchers from Boston Medical Center. It was published online ahead of print on October 30, 2019 in the Journal of General Internal Medicine.

Saffron is a spice that has strong antioxidant properties. It has been used for centuries in traditional medicine as an analgesic and anti-inflammatory, as well as for gastrointestinal and cardiovascular problems. A new study has found that supplementation with saffron in conjunction with antidepressants may help relieve persistent depressive symptoms.

Participants in the study included 139 adults with persistent depression who were taking a prescribed antidepressant. In addition to their prescribed antidepressant,they took 14 mg of a saffron extract or a placebo daily for 8 weeks. Depression symptoms were measured using the Montgomery–Åsberg Depression Rating Scale and the Short Form-36 Health Survey.

Participants in the saffron group saw a 41% reduction in depressive symptoms compared to 21% in the placebo group. Participants in the saffron group also had a greater reduction in adverse effects of antidepressants.

The study was conducted by researchers from Murdoch University and the University of Western Australia. It was published online ahead of print on September 2, 2019 in the Journal of Psychopharmacology.

L-theanine is an amino acid that is found in green and black teas. A new study suggests that it may help reduce stress and improve cognitive function.

Thirty adults with an average age of 48 and no major psychiatric illness participated in the study. The participants took 200 mg/day of L-theanine or a placebo for four weeks. They switched interventions after a 2-week washout period.

The researchers assessed depression, anxiety, and sleep quality via the Self-rating Depression Scale, the State-Trait Anxiety Inventory, and the Pittsburgh Sleep Quality Index.  Cognitive function was assessed using the Trail-Making Test and the Stroop test. The assessments took place at baseline, 4 weeks, 6 weeks, and 10 weeks.

Participants had improvements in Pittsburgh Sleep Quality Index scores for sleep latency and daytime dysfunction while taking the L-theanine, compared to while taking the placebo. They also used less sleep medication. Anxiety and self-reported depression decreased while taking the L-theanine.

Verbal fluency and executive functions scores improved after taking L-theanine for 4 weeks. They biggest improvements were seen in participants who had poorer baseline cognitive function.

The study was conducted by researchers from the National Center of Neurology and Psychiatry, Tokyo. It was published on October 3, 2019 in the journalNutrients.

Common causes of acquired hearing loss include age, injury, excessive noise exposure, diabetes, and viral infections. According to a new study, following a healthy diet may help lower the risk of acquired hearing loss in women.

Participants in the study included 3,135 women who took part in the Nurses’ Health Study II. The researchers used food-frequency questionnaires to collect dietary intake information. This information was used to determine adherence scores to the DASH diet, the Alternate Mediterranean diets, or the Alternate Healthy Index-2010. Hearing was measured at baseline and again after 3 years to assess hearing loss.

Women with the highest adherence scores had up to a 30% lower risk of a decline in mid-frequency hearing compared to those with the lowest adherence scores. The women with the highest adherence scores also had a 25% lower risk of decline in high-frequency hearing. No association was found for low-frequency hearing.

The study was conducted by researchers from Brigham and Women’s Hospital published on October 14, 2019 in theAmerican Journal of Epidemiology.

Pulses are edible seeds that grow in a pod, such as beans, lentils, and peas. They are a low-fat source of protein, fiber, vitamins, and minerals. A recent study suggests that consuming pulses may help lower the risk of cardiovascular disease, coronary heart disease, and hypertension.

For their study, researchers from the University of Toronto used data from 28 prospective cohort studies that had looked at the association between pulses and cardiovascular disease, diabetes, hypertension, and obesity. 

The researchers found that participants with the highest consumption of pulses had up to a 10% lower incidence of cardiovascular disease, coronary artery disease, hypertension, and obesity. No association was found between consumption of pulses and incidence of stroke or diabetes.

The study was published on November 15, 2019 in Advances in Nutrition.

Polyphenols are micronutrients packed with antioxidants that are found in fruits, vegetables, dry legumes, and chocolate. A recent study suggests that polyphenols from grapes and blueberries may help improve age-related memory decline in mature adults.

Two hundred fifteen adults between the ages of 60 and 70 participated in the study. They were given 600 mg of a polyphenol-rich extract from grape and blueberry or a placebo daily for 6 months. All the participants took cognitive tests that measured visuospatial learning, episodic memory, and verbal memory at baseline. The tests were administered again at the end of the study period.

All the participants in the polyphenol group saw improvements in verbal memory. Participants in the polyphenol group who had the most cognitive decline at baseline also had significant improvements in episodic memory. Specifically, their cognitive age improved by approximately 14 years, compared with 5.5 years in the placebo group.

The study was conducted by researchers from the University of Bourdeaux and Laval University. It was published on July 19, 2019 in The Journals of Gerontology: Series A.