Suffering From Winter Joint Pains? Easy Tips To Overcome It Naturally

 Most of us suffer from joint pain during the winter. Things get a bit more difficult for people with arthritis. But don’t let the cold depress you! These easy-to-follow tips will help you stay active all season long and manage joint pain.

1. 1. Concentrate on your body- Maintain a constant body temperature by wearing layers when you go out and covering any regions that are prone to cold. Think about wearing knickers to protect your knees and hips. Wear slippers, use an electric blanket, or even take a warm bath to be warm and comfortable while you’re at home. Painful joints and the muscles that surround them can be relieved with warm water. Don’t let your body get colder.
2. 2. Keep moving- Consistent exercise strengthens your bones and muscles, which helps shield your joints. By preventing your muscles and joints from becoming overly stiff, it also encourages more mobility. Inactivity increases joint discomfort and reduces the range of motion. Do yoga, cycling, swimming, or any low-impact workouts. Make sure to dress appropriately and stretch after working out outside.
3. 3. A check into Vitamin D- Lack of vitamin D makes people more sensitive to arthritic pain. People’s levels of this vital vitamin decrease in the winter as a result of spending less time outside in the sun. Consult your physician and take the necessary supplements.
4. 4. Take a Soak- Painful joints and the muscles that surround them can be relieved with warm water. Take a bath and soak for a little while. A warm water bath or soaking your knees in lukewarm water could relieve your joint pain and make you refreshed.
5. 5. Drink plenty of water- Staying hydrated is crucial, particularly in the arid winter months. Keep in mind that you are still losing fluids even if you are not hot and sweating. You may lose moisture through your skin and breath if the air is dry. Dehydration can result in muscle cramps, decreased joint fluid and lubrication, and increased sensitivity to aches and pains.
6. 6. Check on your weight- Additional weight increases the strain on weight-bearing joints like the knees and hips. Joint discomfort can be reduced and more injury can be avoided by maintaining a healthy weight through diet and consistent activity. Those who have arthritis or a history of joint injuries can particularly benefit from this.
7. 
   
8. You can maintain an active lifestyle, lessen discomfort, and protect your joints by implementing these easy yet efficient solutions. Small adjustments can have a significant impact, ranging from staying warm and active to implementing a joint-friendly diet and natural supplements. Do not be afraid to seek individualized guidance from a healthcare professional if your discomfort continues or gets worse. Without having to deal with joint pain, remain warm, stay active, and take in the splendour of winter!

The 6-Minute Walking Test: A Simple Way To Measure Your Heart And Lung Health

Maintaining physical fitness is crucial for overall health, and one simple way to gauge your physical strength and endurance is through a test called the 6-minute walking test. This straightforward exercise not only measures how strong you are but also offers valuable insights into the health of your cardiovascular and pulmonary systems. So, how does this walking test work, and what can it tell you about your well-being?

What is the 6-Minute Walking Test?

The 6-minute walking test is a non-invasive method designed to assess your stamina, aerobic capacity, and overall physical fitness. By measuring the distance you can walk within a span of 6 minutes on a flat, hard surface, this test provides an indication of how well your heart, lungs, and muscles are functioning. It’s a quick and effective way to determine your physical capabilities, offering a snapshot of your health and fitness levels.

According to a Times of India report, the 6-minute walking test is a valuable tool for evaluating cardiovascular health. It helps determine how well your body can perform routine physical activities, such as walking or climbing stairs, and it also sheds light on your cardiovascular and respiratory fitness.

To take the 6-minute walking test, participants walk a distance of 30 metres back and forth on a flat surface for six minutes, aiming to cover as much distance as possible at their own pace. It’s okay to slow down or take short breaks, but the goal is to keep walking continuously. The distance walked in six minutes is then compared to standard benchmarks, considering factors such as age, gender, and health status.

For healthy adults under 60, walking between 400 to 700 metres within the six minutes is typical. However, for older individuals or those with health conditions, the distance may be shorter. Young, fit individuals might walk farther, while those who are obese or have underlying health issues could cover less distance. Chronic conditions, such as heart disease, lung disease, and musculoskeletal disorders, can limit a person’s walking capacity, making the test a useful tool for identifying potential health concerns.

What Does the Distance Walked Indicate?

The results of the 6-minute walking test can be telling. A shorter walking distance may indicate several potential health issues, such as poor cardiovascular health or impaired lung function. If someone struggles to walk even a small distance, it might signal that their heart is not pumping blood effectively, or that oxygen is not being delivered efficiently to the body.

The test can help doctors assess how well a person’s heart and lungs are functioning, and can be used to predict the potential risks they face, including hospitalisation, survival rates, and long-term health outcomes.

For individuals with chronic conditions like chronic obstructive pulmonary disease (COPD), pulmonary fibrosis, or other respiratory issues, the 6-minute walking test is especially beneficial. It can reveal whether breathing difficulties are limiting physical activity and how efficiently the lungs are working.

For people with chronic conditions such as kidney disease, diabetes, or cancer, the 6-minute walking test provides valuable information about how their illness is affecting their physical capacity and overall quality of life. Research indicates that those who can walk longer distances tend to have better outcomes, including a higher survival rate and a better quality of life.

If you find yourself walking shorter distances in the test, it may indicate muscle weakness, physical fatigue, or other issues that hinder your physical performance. Regular exercise can help improve stamina and muscle strength, addressing some of these concerns.

The 6-minute walking test is a straightforward and effective way to evaluate your cardiovascular and respiratory health. It’s a powerful tool for anyone looking to understand their physical fitness and identify potential health issues before they become more serious. Whether you’re managing a chronic condition or simply want to assess your heart and lung health, this quick test can provide essential insights into your overall well-being.

Forget 10,000 Steps A Day, New Study Reveals How Much Walking Is Actually Enough

Nowadays, everyone is aiming to walk 10,000 steps daily, believing this to be a healthy benchmark. The obsession is such that people often use smartwatches and fitness bands to track their progress. However, not everyone can reach this target. If you are disheartened about falling short, you will be pleased to know that you can stay healthy and fit even with fewer steps.

A recent study has revealed that 10,000 steps are not an ideal benchmark. According to the Daily Star, scientists have concluded that walking fewer steps can still significantly benefit health. Research published in JAMA Network Open found that walking more than 7,500 steps per day offers no additional health benefits. In fact, walking 7,500 steps can reduce the risk of depression by up to 42%, while exceeding this number does not yield further advantages.

The study emphasises that even modest physical activity can lower the risk of depression. Experts recommend setting realistic and controlled goals for physical activity, as attempting to walk excessively may lead to mental and physical stress, potentially harming health. They also suggest that brisk walking for shorter periods can be as effective as walking slowly for extended durations.

Dr Lindsay Bottoms from the University of Hertfordshire in the UK highlighted that the 10,000-step goal is arbitrary and can give a misleading sense of health security. The research showed that even 4,400 steps daily can also enhance life expectancy. Similarly, Professor Tom Yates of Leicester University noted that walking 8,000 steps daily reduces the risk of premature death, but walking more than this offers no added benefits.

Which Foods Does Your Body Digest The Fastest?

Overeating often results in various stomach-related issues, such as stomach ache or acidity. To avoid such problems, it is important to understand how long different types of food take to digest. This not only helps maintain a healthy digestive system but also provides relief from stomach-related discomforts.

The digestive system works to break down food into nutrients, which the body uses for various functions. The proper functioning of the entire body depends significantly on the efficiency of the digestive system.

Certain foods, even when consumed in small quantities, can keep the stomach feeling full for a long time. This is largely due to the time it takes for these foods to digest. Do you know how long it takes for food to reach and be processed by the digestive system?

The type of food consumed is directly linked to the time it takes to digest. Simple carbohydrates are digested quickly, whereas complex carbohydrates, proteins, and fats take much longer to break down. Soluble fibres, such as those found in fruits, are digested relatively quickly.

On the other hand, meat can take up to two to three days to fully digest. High-fibre foods, including fruits, vegetables, and whole grains, may slow down the digestive process, allowing for better absorption of nutrients.

Proteins and fats in meat are complex molecules that require more time to break down. Fruits and vegetables, however, can be digested in less than a day. High-fibre foods support efficient digestive functioning, while sweet junk foods like candy bars and chocolate are digested the quickest, often within just a few hours, leaving you feeling hungry again.

Water, in contrast, requires no digestion and is absorbed immediately. This is why drinking plenty of water is highly recommended for overall health, as it plays a vital role in maintaining bodily functions.

Factors Affecting Digestion Time

The time taken for food to pass through the digestive system depends on several factors, including the quantity and type of food consumed. Factors such as the gender of the individual, their metabolism, and the presence of any digestive issues can influence the speed of digestion.

The efficiency of digestion can decline with age, leading to slower transit times. Children and infants, with their faster metabolisms, typically digest food more quickly than older individuals. Similarly, people with a high metabolic rate tend to have a faster digestive process, while those with a slower metabolism may take longer to digest their meals.

Process From Mouth To Stomach

The process begins as soon as food enters the mouth, where it is chewed, and carbohydrates start breaking down with the help of saliva produced by the salivary glands. After swallowing, the food travels down the oesophagus – a muscular tube connecting the mouth to the stomach – a journey that takes only a few seconds.

From the mouth, food travels to the stomach via the oesophagus, where it is mixed with gastric juices and digestive enzymes. This stage is essential for breaking down food particles into smaller masses. The process typically takes two to four hours. After gastric processing, the partially digested food moves to the small intestine.

Over the course of approximately four to six hours, digestive enzymes and bile further break down the food into essential nutrients, such as proteins, carbohydrates, and fats. Water, fibre, and undigested remnants then proceed to the large intestine. In the large intestine, water and electrolytes are absorbed from the waste material over 12 to 48 hours, resulting in the formation of stool.

How Long Different Foods Take to Digest

• Foods containing simple carbohydrates are digested quickly.
• Fruits and vegetables are typically digested in less than a day.
• The fibre found in whole grains, fruits, and vegetables aids in enhancing the efficiency of the digestive system.
• Water does not require any time to digest.
• Cooked fish meat is digested within 40 to 60 minutes.
• Chicken takes about 90 to 120 minutes to digest.
• Beef and mutton require approximately three hours for digestion.
• Skimmed milk and low-fat cottage cheese are digested in around 1.5 hours.
• Full-cream milk cottage cheese may take up to five hours to digest.

Take Charge of Your Well-Being in 2025

 

As we step into 2025, the role of nutrition in achieving long-term health cannot be overstated. With increasing awareness of how our lifestyle choices impact our well-being, prioritizing essential nutrients—such as proteins, omega-3s, vitamins, and minerals—has become essential. Our evolving lifestyles and shifting metabolic needs demand a balanced and intentional approach to nutrition. Embracing this approach is not just a choice; it’s a powerful investment in our future health and happiness.

Today, nutrition isn’t just about counting calories. It’s about knowing what your body needs and making sure it gets the right mix of macronutrients for energy and micronutrients for staying healthy and strong. Dr Priti Thakor, Director, Medical & Scientific Affairs, Nutrition business, Abbott highlights, “As people become more mindful of their eating habits, the demand for nutrient-dense foods is rising, leading to healthier dietary patterns. To support these efforts, oral nutritional supplements (ONS) can help fill nutritional gaps, help prevent malnutrition, especially in individuals with poor appetite, increased nutritional needs, or difficulty absorbing nutrients."

Understanding Nutrition & The Evolving Nutritional Needs

Good nutrition is essential for maintaining good health. Although the term is widely recognized, its true meaning often remains unclear. With ever-evolving research and the rise of popular diets like vegan, paleo, gluten-free, and keto, making the right food choices can feel overwhelming. Yet, one thing remains consistently evident across all studies: a well-balanced diet has the power to significantly enhance the health and well-being of families.

As individuals progress through different life stages, their nutritional needs evolve. For instance, children require higher amounts of certain nutrients for growth, adults need to focus on maintaining muscle mass and bone density, whereas older adults may require more protein to prevent muscle loss and additional vitamins like D and B12 to support cognitive function. Incorporating products like Ensure in adult diet can help bridge nutritional gaps, providing a balanced source of essential nutrients that support overall health. Recognizing these changes is vital for tailoring dietary choices that meet one’s specific health requirements.

To maintain optimal health, it is important to ensure that your diet is balanced and includes a variety of essential nutrients. Here are key nutrients that should be incorporated into an adult’s diet:

• Protein: This supports muscle repair and growth and can be obtained from dal (lentils), chickpeas, kidney beans (rajma), paneer (cottage cheese), eggs, and chicken
• Carbohydrates:  Being the body’s primary energy source, this is usually found in rice, whole wheat roti, poha, oats, and sweet potatoes
• Omega-3 Fatty Acids: This supports heart health and helps reduce inflammation and is found in flaxseeds (alsi), walnuts, mustard oil, and fish such as Indian mackerel (bangda) or rohu
• Fibre: Fibre aids digestion and helps maintain a healthy weight and is available in whole grains like brown rice and millet, fruits such as guava and apples, vegetables like spinach and broccoli, and psyllium husk (isabgol)
• Vitamins:

• Vitamin D: Aids calcium absorption for bone health and can be sourced from fortified milk, yogurt, and exposure to sunlight
• Vitamin E: Acts as an antioxidant, protecting cells from damage, and is present in almonds, sunflower seeds, and mustard greens (sarson ka saag)
• Vitamin C: Essential for immune function and skin health, available in citrus fruits like oranges and lemons, amla (Indian gooseberry), and guava
• Vitamin B6: Important for brain health and metabolism, found in bananas, potatoes, and sunflower seeds
• Vitamin B12: Essential for nerve function and the production of red blood cells, found in dairy products, eggs, fish, and fortified cereal

• Minerals:
  • Calcium: Vital for bone health, sourced from milk, curd, ragi (finger millet), and sesame seeds
  • Iron: Supports metabolic processes and is found in spinach (palak), fenugreek leaves (methi), jaggery (gur), and lentils (dal)
  • Zinc: Aids immune function and wound healing, available in pumpkin seeds, chickpeas, and whole grains like bajra [iii]

  • Each nutrient plays a specific role in maintaining health, making it important to consume a diet that is rich in these components.

    A Look at Daily Meals

    A popular saying goes, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper." Since proteins and fats are harder to digest than carbohydrates, they should be consumed at breakfast and lunch. Dinner should be the lightest meal as metabolism slows down in the evening. Breakfast, the heaviest meal after fasting overnight, should begin with lukewarm water to flush out toxins. Include energy-rich carbohydrates like poha, upma, dosa, idli, or cheela made from pulses, enhanced with seasonal vegetables, and pair them with fruit or a glass of milk for added nutrition. Lunch, the second major meal, should focus on unprocessed foods such as salads before the main meal for essential vitamins. Balanced meals like roti with sabji or khichdi make for a light and easy-to-digest dinner.

  • Small changes can lead to significant improvements in overall health. Incorporating more whole foods, reducing processed foods, and staying hydrated are great starting points. Alongside proper nutrition, regular physical activity is crucial for maintaining muscle mass and bone density. Engaging in strength training exercises at least twice a week can enhance muscle strength, improve balance, and support metabolic health. Activities such as walking, swimming, or yoga also contribute positively to overall fitness.

    As we move into 2025, let’s focus on bridging dietary gaps, whether through food or supplements, to help lead fuller, healthier lives. Embrace the opportunity to make meaningful changes nourishing your body, staying active, and cultivating a positive mindset. By committing to these goals, we can collectively set the stage for a healthier, happier year ahead.

  • 
    

Why Meditation Will Be the Most Essential Habit of 2025?

 As we step into 2025, humanity finds itself at a pivotal moment, facing unprecedented technological advancements, global challenges, and an ever-growing mental health crisis. Amidst this complexity, meditation emerges as a beacon of clarity and a vital tool for personal and collective evolution. Recognized globally for its profound impact, meditation is no longer a luxury but a necessity for navigating the demands of modern life. Dr Tony Nader, MD, PhD, Leader, The Global Transcendental Meditation movement shares why meditation will take centrestage in 2025:

A Growing Global Movement

The practice of meditation has garnered worldwide recognition, with the United Nations officially designating December 21 as World Meditation Day. This acknowledgment highlights meditation’s role in enhancing mental health, fostering social harmony, and promoting international peace. It reflects an age-old truth that meditation, rooted deeply in ancient cultures, holds the key to unlocking human potential.

Transcendental Meditation (TM), introduced to the world by Maharishi Mahesh Yogi in the 1950s, exemplifies this transformative power. Maharishi’s efforts to bring meditation to the global stage have been complemented by rigorous scientific studies validating its benefits. Over 750 studies conducted across 200 universities in more than 100 countries have provided a robust evidence base for the profound physical, mental, and societal impacts of meditation.

Meditation and Mental Health: A 2025 Priority

The mental health crisis remains one of the most pressing issues of our time. Depression affects over 264 million people worldwide, with anxiety, stress, and PTSD also taking a significant toll. Research consistently demonstrates that meditation, particularly TM, is a powerful antidote.

Studies show that regular meditation reduces stress, anxiety, and depression while improving sleep quality and emotional resilience. More significantly, the practice fosters a state of “restful alertness," or samadhi, where the mind is deeply settled, and the body experiences profound rest. This state, identified through modern science and rooted in ancient Yogic literature, enables practitioners to access a higher level of self-awareness and mental clarity.

Meditation as a Tool for Societal Harmony

Meditation’s benefits extend beyond the individual, impacting entire communities and societies. Group meditation practices have been shown to reduce crime rates, societal stress, and even war-related deaths. Studies reveal that when a small percentage of a population engages in group meditation, positive societal trends are amplified, creating a ripple effect of peace and prosperity.

This aspect of meditation as a collective practice offers a unique opportunity in 2025 to address some of the world’s most pressing challenges. By fostering harmony at both individual and societal levels, meditation can help build a more compassionate and cohesive world.

Transcending Stress and Enhancing Health

The physical benefits of meditation are equally compelling. Cardiovascular diseases remain a leading cause of death worldwide, yet research shows that TM can significantly reduce blood pressure and cortisol levels, the body’s primary stress hormone. A 2012 meta-analysis published in the American Journal of Hypertension confirmed a reduction in blood pressure of up to 10 mmHg among TM practitioners, highlighting its potential to prevent and manage heart disease.

Meditation also enhances brain function. By increasing blood flow to the prefrontal cortex and synchronizing brain activity, TM improves cognitive abilities such as memory, attention, and problem-solving. As technological advancements reshape the workplace, these mental enhancements can equip individuals with the tools needed to thrive in an evolving world.

Meditation: A Bridge Between Science and Spirituality

At its core, meditation bridges the gap between ancient wisdom and modern science. It draws from traditions that recognize consciousness as the foundation of life and integrates these insights with empirical research. Meditation cultivates a state of self-awareness that aligns inner peace with external success, making it a cornerstone for personal and professional growth in 2025.

India, the birthplace of meditation, has gifted the world this timeless practice. In this age of artificial intelligence, geopolitical uncertainty, and environmental crises, turning to consciousness-based knowledge systems is imperative. Meditation, with its proven benefits, provides a roadmap for navigating the complexities of the modern world while staying grounded in inner peace and clarity.

A Call to Evolve in 2025

As we embrace the opportunities and challenges of a new year, meditation offers a path to true evolution. It is a practice that not only enhances individual well-being but also fosters a more harmonious and connected global community.

Meditation’s benefits are not confined to relaxation—they are transformative. They enhance physical health, sharpen mental faculties, and nurture emotional resilience. By taking time each day to meditate, we align with our true nature, unlocking a reservoir of untapped potential that can shape a brighter future.

In 2025, let us commit to making meditation a cornerstone of our daily lives. As Maharishi Mahesh Yogi emphasized, “Life is found to be greatly improved when we meditate regularly. Inner peace, contentment, and happiness overflow into the outside world." This year, let meditation guide us toward personal and collective evolution, making 2025 a year of unprecedented growth and fulfillment.

Broccoli Or Cauliflower, Which Is Better? Know The Differences

 

The key to unlocking better health could be as simple as choosing between two common veggies — broccoli and cauliflower! Both nutritious powerhouses, they often share the spotlight in healthy eating. But when it comes to deciding which one is truly better for your goals, the differences in their nutritional profiles could make all the difference.

Packed with vitamins, minerals, fibre and antioxidants, each vegetable has its own unique benefits. So, which one should you reach for next?

Let’s dive into the details and find out which vegetable is the winner for your health.

Nutrients in broccoli

·         Calories: 30

·         Protein: 2g

·         Fat: 0g

·         Carbohydrate: 6g

·         Sugars: 2g

·         Fiber: 2g

·         Sodium: 29mg

Nutrients in cauliflower

·         Calories: 27

·         Protein: 2g

·         Fat: 0g

·         Carbohydrate: 5g

·         Sugars: 2g

·         Fiber: 2g

·         Sodium: 32mg

Health benefits of broccoli and cauliflower

·         Antioxidants: Both broccoli and cauliflower are rich in antioxidants — powerful compounds that help reduce inflammation, protect cells from damage and fight chronic diseases. These antioxidants play a big role in maintaining health and well-being.

·         Cancer prevention: Broccoli and cauliflower have cancer-fighting properties. These cruciferous vegetables contain compounds that have been linked to a lower risk of certain types of cancer, including colon, lung, prostate, stomach and breast cancer. Regular consumption of these vegetables may help reduce the risk of developing these cancers.

·         Heart health: Both vegetables are packed with fibre, an essential nutrient that helps lower blood pressure and cholesterol levels, thus promoting heart health. The fibre content in broccoli and cauliflower goes a long way in reducing the risk of heart disease.

Nutritional differences between broccoli and cauliflower

·         Calorie and weight management: When it comes to calories, broccoli is higher in energy than cauliflower. It also has a rich folate content, making it an excellent choice for supporting cell function and growth. On the other hand, cauliflower is lower in calories, making it a great option for those looking to manage their weight.

·         Bone health: While both vegetables contain manganese, broccoli has a higher manganese content, which supports bone health and can benefit individuals dealing with arthritis or weak bones.

·         Vitamin powerhouse: Broccoli is a powerhouse of essential vitamins, including vitamins A, C, and K. In contrast, cauliflower has lower amounts of vitamin K and C and does not contain vitamin A. Vitamin C in broccoli is particularly beneficial for skin health, immunity, and cardiovascular wellness, while vitamin A supports good vision. Vitamin K, found in higher amounts in broccoli, is vital for strong bones and proper blood clotting.

·         Healthy fats: Broccoli also stands out with its higher levels of polyunsaturated fatty acids and lower saturated fat content. These healthy fats help keep you feeling full longer and maintain balanced blood sugar levels. Both broccoli and cauliflower are excellent sources of dietary fibre, which aids digestion and supports metabolism.

·         Calcium content: This is another area where both vegetables contribute a lot. One cup of broccoli provides about 4% of the daily calcium requirement, supporting strong bones and muscle function. Cauliflower, while still a good source of calcium, offers about half of this amount.

Which one should you choose?

Both broccoli and cauliflower offer distinct nutritional benefits. If you’re looking for a vegetable that’s packed with vitamins, fibre and antioxidants, broccoli is the way to go. But if you’re seeking a low-calorie, low-carb option to replace higher-carb foods, cauliflower makes an excellent choice. The key to maximising their benefits is to include both in your diet regularly. Aim to enjoy a few servings of broccoli and cauliflower each week, alongside other nutrient-rich vegetables like zucchini, spinach, tomatoes and asparagus.

Expert Tips For Maintaining Eye Health During Winter: All You Need To Known

As winter approaches, the cold temperatures, dry air, and increased indoor heating can affect your eyes. While we take measures to protect our skin from the harsh season, we often neglect our eye health. Winter can lead to various eye issues, such as dryness and infections, making it crucial to adopt a special care routine. Dr. Jay Goyal, an eye surgeon and LASIK and retina specialist, as well as the director at Surya Eye Hospital in Mumbai, shares valuable advice with HT Lifestyle on maintaining eye health during the winter months, including precautions and insights on common seasonal eye conditions.

Dry eyes

 

Why It Happens:

Cold temperatures and indoor heating lower humidity, leading to dryness and irritation in the eyes.

Helpful Tips for Eye Care:

·         Use a humidifier to maintain moisture levels in your home.

·         Lubricating eye drops or artificial tears can help keep eyes hydrated.

·         Avoid direct exposure to heaters or air blowers to prevent excessive dryness.

·         Remember to blink consciously when working on screens for long periods.

 

Important Precaution: If dryness persists, consult an eye specialist to avoid potential long-term damage from untreated dry eyes.

Protect against UV rays

Why it happens: Although winter feels less sunny, UV rays can reflect off snow, intensifying glare and raising the risk of eye damage.

Helpful Tips for Eye Care:

·         Wear sunglasses with UV protection, particularly when you’re in snow-covered areas or skiing.

·         Choose wraparound frames to protect against wind and light coming from the sides.

Important Precaution:

Extended UV exposure can cause conditions like snow blindness or cataracts, so always wear eyewear with 100% UV protection.

Guard against infections

Why it happens: The winter season, often linked to colds and flu, can lead to viral conjunctivitis (pink eye) and other eye infections.

Tips:

·         Wash your hands regularly to minimise the spread of germs and infections.

·         Avoid touching your eyes, particularly when suffering from a cold or flu.

·         Thoroughly clean your contact lenses and avoid wearing them if you have an eye infection.

Precaution: If you experience redness, discharge, or discomfort in your eyes, seek medical attention immediately. Using over-the-counter drops may worsen the condition.

Allergies

Why it happens: Winter allergens, like dust mites and mould, can irritate the eyes, causing redness, itching, and tearing.

 

Helpful Tips for Eye Care:

·         Keep your living space tidy and free of dust.

·         Wash bedding frequently in hot water to eliminate dust mites.

·         Use anti-allergy eye drops after consulting an ophthalmologist.

Important Precaution:

Refrain from rubbing your eyes, as this can worsen irritation and increase the risk of infection.

Dehydration

Why it happens: Cold weather can diminish our sense of thirst, but dehydration still occurs, leading to dry eyes.

Helpful Tips for Eye Care:

·         Drink at least eight glasses of water a day to stay properly hydrated.

·         Incorporate omega-3-rich foods, like fish, walnuts, and flaxseeds, to promote eye health.

Important Precaution:

Limit caffeine intake, as it can contribute to dehydration, affecting both your body and eyes.

Indoor heating

Why it happens: Extended exposure to heating systems can deplete moisture in the air, leading to dry eyes.

Helpful Tips for Eye Care:

·         Use a humidifier in your room to keep the air moist.

·         Place a bowl of water near the heater to help maintain air moisture levels.

Important Precaution:

Minimise time spent in heated spaces and take breaks outdoors for fresh air whenever possible.

General precautions for winter eye care

·         To minimise eye strain during winter, avoid extended screen time and follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

·         A nutritious diet rich in vitamins A, C, and E; zinc; and lutein also plays a crucial role in supporting eye health.

·         Additionally, always wear proper eye protection when participating in winter sports or outdoor activities.

·         While winter offers its beauty, it also presents specific challenges for eye health.

By following these tips and taking necessary precautions, you can enjoy the season without compromising your vision. If you experience discomfort or unusual symptoms, seek advice from an eye care specialist. Safeguarding your eyes today ensures long-lasting, healthy vision.