We all have hair, and a lot of us spend time styling, combing or shaving it. However, nearly all of us want to keep the hair on our head for as long as possible. This article isn’t just for the genetically unfortunate. Everybody loses some hair eventually. It’s a natural part of the hair growth cycle.  

The anagen phase is when hair grows, and it makes up roughly 85% to 90% of the hair on our head. The catagen phase is when hair follicles shrink before transitioning to the third and final phase. The telogen phase takes about two to four months, and is when hair falls out naturally and our head begins preparing for the next growth cycle. 

Unnatural hair loss affects millions of men and women worldwide and can be caused by certain medications like chemotherapy. Irregular hair loss can occur during the telogen phase and is caused by major stress or sudden changes in hormone levels. Traumatic hair loss, or alopecia, can be caused by chemical bleaching or coloring and hairdressing techniques that pull hair tightly or expose the scalp to extreme heat or twisting. According to the American Hair Loss Association, about 85% of men and over 50% of women deal with genetic hair loss before the age of 50. 

There are a multitude of hair loss prevention tips and solutions on the market that sometimes over-promise results. Shampoo is designed to eliminate dirt and excess oil, but many chemicals in shampoos are harsh and strip your hair of essential natural oil and fatty acids that keep your hair strong. Read the ingredients in your shampoo and find one that’s close to all-natural or has the least amount of ingredients. Shampoo with Biotin, which is involved in fatty acid synthesis, can help extend your hair’s life and promote a healthy scalp.  

Soft brushes made from natural fibers promote healthy sebum oil levels in your hair. Lauric acid found in coconut oil helps bind protein in hair and can help protect from ultraviolet light (UV), so consider trying a coconut oil scalp massage. There are a host of other over-the-counter hair treatment medications to choose from, but not all are the same. Talk to your doctor for recommendations on what is safe and helpful.  

We all have hair, and a lot of us spend time styling, combing or shaving it. However, nearly all of us want to keep the hair on our head for as long as possible. This article isn’t just for the genetically unfortunate. Everybody loses some hair eventually. It’s a natural part of the hair growth cycle.

Good vision is an important part of your daily life. Your eyesight helps you to do well at work, at home and behind the wheel.  It's essential to keep your eye health in top shape.  The easiest way to protect your vision is to have regular eye exams with an optometrist.   

Here are some other ways to keep your eyes healthy at any age. 

Healthy foods are important to eye health 

Choose foods rich in antioxidants, like Vitamins A and C; and leafy, green vegetables and fish are helpful to healthy eyes. Fatty fish, such as salmon, contains essential omega-3 fatty acids that are important to the macula's health, the part of the eye responsible for central vision. Too many antioxidants, alcohol consumption, or saturated fats can create free-radical reactions that can harm macula. Also, foods high in fat can cause deposits that constrict blood flow in the arteries. The blood vessels that feed the eyes are especially sensitive to this blockage.  

Exercise helps your eyes too 

Exercise does the body good and the eyes too. Even mild exercise improves blood circulation in your body, and that includes the eyes. Improved circulation delivers oxygen to the eyes and helps to remove toxins. 

Get a good night's sleep 

Your eyes will feel better when you get the sleep you need. Enough rest will support your eye health; you'll look great and perform better at your daily tasks.  

Wash your hands 

Keeping your hands clean is so important when it comes to your eyes, especially if you're wearing contact lenses. Before you touch your eye or put in or remove a contact lens, wash your hands with mild soap and dry with a lint-free towel. Some germs and bacteria from your hands can cause serious eye infections, like bacterial conjunctivitis (pink eye). Touching or rubbing your eyes is one way you can catch a cold because whatever is on your fingers goes right onto your eye's surface. 

Smoke is terrible for your body and your eyes. 

Smoking exposes your eyes to high levels of oxidative stress. While the connection has not been thoroughly studied, it’s known that smoking increases your risk for various health conditions that affect the eye.  

Wear your shades 

Sunglasses help to protect your eyes from harmful ultraviolet (UV) light. The best sunglasses have both UVA and UVB protection. Also, wearing a wide brim hat can reduce the amount of UV radiation to your eyes. Bonus: You’ll look super cool as well.  

Be careful of too much screen time 

You're probably using digital devices for hours each day at work and home. These devices are exposing your eyes to a high-energy blue light. Blue lights are wavelengths emitted near the bluer part of the spectrum. Lutein & Zeaxanthin are eye nutrients concentrated in the macula and help filter out the blue light. Lutein and Zeaxanthin can’t be produced by our bodies and must be obtained through supplements and vitamins-rich foods.  

If you spend time on a computer, here are some other ways to help reduce blue light:  

• Position your computer screen 20 to 24 inches from your eye. 

• Position the top of your computer screen slightly below your eye level. 

• Adjust lighting around your computer to minimize glare on the screen. 

• Use the 20/20/20 rule by taking a break every 20 minutes to focus on an object 20 feet away for 20 seconds. 

• When your eyes become irritated or dry, use lubricating eye drops. 

Good vision is an important part of your daily life. Your eyesight helps you to do well at work, at home and behind the wheel.  It's essential to keep your eye health in top shape.

Experts agree a healthy diet, regular exercise and weight management can prevent Type 2 Diabetes. This sounds easy, yet more than 25 million Americans suffer from some form of Type 2 Diabetes, and nearly 80 million are considered prediabetic, according to John Muir Health.  

First, it’s important not to confuse Type 2 with Type 1 diabetes.

“Type 1 Diabetes is an autoimmune disease, and there is no prevention,” said M. Tufail Ijaz, M.D., FACE, FRCP, fellowship-trained and board-certified endocrinologist with Genesis Endocrinology. “Type 2 Diabetes is due to insulin resistance or decreased insulin production from the pancreas. Type 2 Diabetes is preventable through a healthy diet, regular exercise and maintaining the appropriate weight.” 

What is a healthy diet?

“Avoid simple starches such as ice cream, pop, desserts, juices and white bread,” Dr. Ijaz said. “Eat vegetables, salads, grilled chicken, grilled fish and brown bread.” The T.H. Chan Harvard School of Public Health encourages limiting red meat and avoiding processed meat. Instead, choose nuts, beans, whole grains, poultry or fish. In addition, smokers are roughly 50% more likely to develop diabetes than non-smokers, and heavy smokers have an even higher risk. 

How much exercise is enough?

“The best exercise for prevention is running and brisk walking. Thirty minutes of brisk walking at least five days a week is recommended,” Dr. Ijaz said. Similarly, the American Diabetes Association recommends at least 150 minutes per week of moderate-intensity aerobic activity. Beginners should consult their doctor before beginning any exercise program and then consider 10 to 15 minutes per day of moderate exercise and increase the duration as ability allows.  

So, what is a healthy body weight?

“People should aim for a body mass index of less than 25,” Dr. Ijaz said. “A body mass of 25-29.9 is overweight, and more than 30 is obese.” The Centers for Disease Control and Prevention (CDC) defines body mass index, or BMI, as a person’s weight in kilograms divided by the square of height in meters. BMI is an inexpensive and easy screening method to determine if you are underweight, at a healthy weight, overweight or obese. 

“People concerned with Type 2 Diabetes should consult a doctor when he or she experiences increased thirst, frequent urination, increase in appetite, (unintentional) weight loss, blurry vision or fatigue,” Dr. Ijaz said. “If they have symptoms or if fasting sugar is greater than 125 or random blood sugar is more than 200, they should see a doctor.”

The doctor will likely recommend an A1C test or a simple blood test to measure a patient’s average blood sugar levels during the past three months. According to the CDC, it’s the main test to help patients manage diabetes. An A1C result of less than 5.7 percent is considered normal. A patient whose A1C result is 6.5 percent or greater is diabetic. Patients whose results are between 5.7 and 6.4 percent are prediabetic.  

“Prediabetes can progress to Type 2 Diabetes,” Dr. Ijaz said. “Again, exercise, diet and maintaining a healthy weight can prevent Type 2 Diabetes in prediabetic patients. Sometimes a medication called Metformin can be used in prediabetes to prevent Type 2.” The American Diabetes Association assures early treatment, and moderate lifestyle changes can return prediabetic blood sugar levels to a normal range. 

Even small changes in diet, exercise and weight can have a huge impact on preventing diabetes. Anyone concerned about Type 2 Diabetes should talk to their primary care doctor to create a plan to avoid becoming diabetic. 

Experts agree a healthy diet, regular exercise and weight management can prevent Type 2 Diabetes. This sounds easy, yet more than 25 million Americans suffer from some form of Type 2 Diabetes, and nearly 80 million are considered prediabetic.

You stub your toe. It turns purple, swells and hurts to wear a shoe. Should you limp to your doctor, or take care of the toe yourself?  

Medical treatment for a broken toe depends on which toe is broken, where in the toe the break is, and the severity of the break. Medical treatment is needed more often for a broken big toe than for the other toes. One way to know whether your toe is broken is if you can put weight on the foot. If you can walk on it without pain or limping, it probably is not broken.  

Home care for a broken toe includes ice and elevation. If you don’t have diabetes or peripheral arterial disease, your toe can be “buddy-taped” to your uninjured toe next to it. Protect your skin by putting padding between your toes before you tape them together. Your injured toe may need to be buddy-taped for two to four weeks to heal. If it hurts more after buddy-taping it, remove the tape.  

“There are cases when other treatment might be needed. If your toe is at a different angle than the toe on the other side, and it wasn’t before your injury, go to a doctor,” said Mark Scott, DPM, podiatric surgery, Genesis Foot & Ankle. “If you buddy-tape the injured toe and it isn’t healing, seek medical care.” 

You stub your toe. It turns purple, swells and hurts to wear a shoe. Should you limp to your doctor, or take care of the toe yourself?

Confident. Connected. Open to change.  

If you relate to this description, you are probably a millennial, one of the nearly 80 million Americans born between 1982 and 2003. The millennials have surpassed the baby boomers as the largest generation in history. 

Millennials are fortunate in many ways. Modern medicine has reduced the incidence of infectious diseases that caused widespread death and disability in previous generations. However, as a group, the lifestyle trends of millennials are causing adults to develop serious, chronic diseases at younger and younger ages.  

To live a healthy life, millennial-style, you should know the top health challenges of your generation. 

Obesity. In the early 1970s, only 8 percent of adults 18 to 29 were obese. Now, approximately 30 percent are. The longer you are obese, the more likely you will eventually develop heart disease and diabetes. 

Digital wear and tear. “Text neck” and “gorilla arm” may sound like characters in a superhero movie, but they refer to some of the digital-related health issues of this generation. Four out of 10 millennials spend at least nine hours a day on “screen time.” They are increasingly suffering neck, back, arm and wrist pain; nearsightedness; hearing problems; sleep disruptions; and even brain shrinkage associated with too much screen time. 

Autoimmune diseases. Autoimmune diseases cause your immune system (which is supposed to protect you) to mistakenly attack your body’s cells, damaging joints and organs. There are about 80 types of autoimmune diseases. Women, especially those of childbearing age, suffer disproportionately from autoimmune diseases, and they are a leading cause of death among young and middle-aged women.  

Mental health. Mental health disorders are among the top disabilities worldwide, and about three-quarters of all lifetime cases of diagnosable mental disorders begin by age 24. Major depression, panic disorder and anxiety disorders can “lead to suicide attempts, substance abuse, self-harm, eating disorders and behavioral difficulties,” according to the U.S. Centers for Disease Control and Prevention (CDC). Suicide is the second highest cause of death in people 15 to 34. 

Take charge today for long-term health 

The risk factors that cause severe, chronic illnesses generally begin in childhood and early adulthood, so the time to prevent future health problems is now. Here are a few strategies for staying healthy.  

• Develop a relationship with a primary healthcare provider. Millennials tend to rely heavily on online health resources and social networks for health information and often skip going to the doctor. Developing a relationship with a trusted healthcare provider who knows your medical history can help you stay healthy and prevent illnesses as you move through adulthood. 

• Maintain a healthy weight. Obesity is a chronic disease, not a weakness of character. If you are overweight or obese, talk to your doctor about a successful weight loss plan. 

• Move. In addition to regular aerobic exercise (shoot for 150 minutes a week of moderate-intensity activity) and twice-weekly strength training, make it a point to move frequently throughout the day.  

• Eat a healthy diet. Your doctor or a nutritionist can provide specific guidance, but a healthy diet revolves around primarily plant-based foods and lean protein sources. You don’t have to give up your favorite treats – just eat them less frequently or in smaller portions. 

• Use technology safely and to improve your health. Take frequent breaks from using electronic devices and learn how to prevent strain and repetitive stress injuries. For example, switch hands when texting and hold your phone in front of your face to reduce the strain on your neck from constantly looking down.  

• Seek early treatment for autoimmune diseases. Treating autoimmune diseases as soon as possible helps prevent irreversible, long-term damage and slows disease progression.  

• Get help for depression, anxiety and other mental health problems. These conditions are common and highly treatable. Don’t hesitate to seek professional help. 

• Don’t smoke or use tobacco products, or if you already do, quit. Smoking is the leading cause of preventable death in the U.S. If you won’t quit for yourself, do it for the people you love. 

• Make an appointment with a healthcare provider to learn which screenings are best for you. 

Millennials are fortunate in many ways. Modern medicine has reduced the incidence of infectious diseases that caused widespread death and disability in previous generations. However, as a group, the lifestyle trends of millennials are causing adults to develop serious, chronic diseases at younger and younger ages.

Bring up menopause to a close-knit group of female friends and listen as they unravel the mysterious changes and symptoms that seem to show up differently from person to person.  

“So many patients ask, ‘Is this menopause?’” said Callie Crider, D.O., board-certified obstetrician and gynecologist with Genesis HealthCare System. “When women come to me for their annual OB/GYN appointment, we often talk about the symptoms and what we can do about them. What worries me is, many women think they must suffer through menopause with no help – and that’s not the case.” 

A wide range of menopause and pre-menopause (called perimenopause) symptoms can occur, but a woman only officially enters menopause once she has gone 12 months without a menstrual period. The average woman reaches menopause at 51 years old.  

“Interestingly, it’s something we diagnose retroactively,” Dr. Crider said. “If a woman goes 11 months without a cycle and then has one, the clock resets.”  

Knowing what to expect, what is or isn’t normal, and what medical help is available can take the mystery out of menopause.  

“Even if we can’t fix all the symptoms, we can treat and bring improvement to many of them,” Dr. Crider said. “I see three main categories of menopause symptoms, and most women fall into one or more of the three categories: hot flashes, vaginal symptoms, and lifestyle.”  

1. It’s getting hot in here. With no medical treatment, menopause-related hot flashes can last for four to 10 years. These bursts of broiling body temperature can interfere with a woman’s quality of life. Thankfully, physician-prescribed hormone replacement therapy offers a way to cool off the symptoms.  
    
   “About 20 years ago, a study came out with warnings about significant risks linked to hormone replacement therapy, but more recent studies have found that they’re safer than originally thought; and, if administered correctly, in appropriately selected patients, the risks are fairly low,” Dr. Crider said. “So, if hot flashes make you miserable, it may be worth the small amount of risk to get some relief as long as you don’t have any specific contraindications.” It is important to know that not all women can safely use systemic hormones – a discussion with your OB/GYN regarding your personal medical history can help clarify if you can or can’t. 
    

2. “Down there” care. As ovaries produce less and less estrogen, vaginal dryness, itchiness and pain during sex can occur. But don’t fear because there are readily available treatments to alleviate the irritation.  
    
   “This is the easiest of the three categories to treat. I can either prescribe vaginal estrogen, or they can try water- or silicone-based moisturizers or even coconut oil. Anything to bring back moisture down there will help,” Dr. Crider said.  
    

3. Lifestyle changes. The lack of estrogen during menopause also causes a woman’s metabolism to reduce significantly, leading to an increase in body fat and a decrease in muscle mass.  
    
   “This is the hardest one, honestly. The metabolism tanks during menopause, and it never returns to its previous level. Even if a woman’s lifestyle habits stay consistent – they’re eating the same and exercising the same – they may gain weight. No one likes that answer. If a woman is noticing unfavorable changes in her weight, she needs to change the balance of calories she is taking in versus burning off. It’s a sad fact,” Dr. Crider said. 
    
   Another lifestyle menopausal effect is decreased sex drive. At this time, no FDA recommended medications or treatments exist to increase menopausal females’ sex drives.  

“There are a lot of herbal and natural supplements available in relation to menopause, but none of them are FDA regulated. The products claim to increase sex drive or ease other symptoms, but I don’t encourage those products since they’re often expensive and without proven benefit can be a waste of money. Instead, I recommend talking with your trusted OB/GYN for evidence-based treatments,” Dr. Crider said.  

Bring up menopause to a close-knit group of female friends and listen as they unravel the mysterious changes and symptoms that seem to show up differently from person to person.

How do you know when helping your father or mother in-law becomes more than a once-in-a-while thing – making you a full-fledged member of the Sandwich Generation?

It’s not you; it’s me. I love being your only couch and I’m always here to support you. Lately though, I’m feeling smothered. I love that you enjoy chillaxing with me, but I think it’s time for you to see other furniture – perhaps a spin bike or bench press? I just want you to be the strong, healthy man I know you can be. In fact, here are some tips to improve life for both of us:  

1. Of course, spend less time sitting on me. The American Heart Association recommends at least 150 minutes per week of moderate aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination. 

2. You enjoy munching those potato chips while watching the game, but the CDC strongly recommends a diet emphasizing fruits, vegetables, whole grains and low-fat dairy products. Include lean meats, poultry, fish, beans, eggs and nuts, and limit fats, cholesterol, salt and added sugars.  

3. Please, live smoke-free. The Centers for Disease Control and Prevention says as soon as you quit, your body begins repairing itself, and I’ll stop smelling like smoke and getting those little burn holes. Yuck! 

4. The CDC says keep track of your numbers for blood pressure, blood glucose, cholesterol, body mass index (BMI) and any others you may have. 

5. Instead of lounging on me and watching the television all day or staring into your phone, the American Psychological Association recommends giving the screens a rest every now and then. 

6. Visit your doctor regularly and always pay attention to signs and symptoms such as chest pain, shortness of breath and excessive thirst. If you have these, see your doctor or nurse immediately. The CDC warns, don’t wait!  

7. Sleep, boy, sleep! The American Sleep Association says all adults need seven to nine hours per night. 

8. Myhealth.va.gov says it’s important to stay connected with friends, family and other important people in your life. 

9. Learn to manage stress. Exercise and diet are important to help manage stress, but don’t forget simply to relax. Mentalhealth.gov says discuss your stressors with trusted people and grab a spot on the couch! 

10. Have fun! You have my permission (as well as the CDC’s)! Get out of the house and engage in fun activities. 

Remember, I’m not going anywhere. Even though we may not spend as much time together each day, if you keep yourself healthy, I’ll be a soft place for you to land for many years to come!  

It’s not you; it’s me. I love being your only couch and I’m always here to support you. Lately though, I’m feeling smothered.

Facial hair comes in all shapes and sizes from a two-day stubble to a wild and woolly bushel of hair that makes you believe in sasquatch. Today, we reveal the truth between myths and facts of whether beards impact your health.  

Do Beards help prevent throat illnesses? 

Similar to nostril hair, a thick beard can help catch and prevent nasty floating germs and allergens from entering your nose and mouth. However, the longer germs or allergens remain on a beard, the more likely you are to inhale them. Whereas sneezing gets rid of particles trying to enter your nose, washing your beard is the only way to avoid eventually breathing them in.  

Do beards prevent acne and ingrown hairs? 

Although most people may not consider acne and ingrown hair serious health concerns, they can be uncomfortable, and nobody wants a zit during a big moment in life. Shaving frequently can irritate skin and cause acne or ingrown hair. Growing a beard can prevent this and cover up unsightly blemishes. 

Beards make you look older … or younger? 

Some people may think a beard makes you look older. However, having a beard can help protect your skin from sunlight and reduce your face from aging and wrinkles. So, while a full bushy beard might make you look older today, you will appear younger tomorrow if you shave.  

The final cut

So, are beards healthy? Like most things in life, this is not a yes or no question. There are benefits to having a beard if you properly care for it. In the end, it comes down to personal preference. If you go for the mountain man look, please keep the crumbs cleaned out of your beard.   

Facial hair comes in all shapes and sizes from a two-day stubble to a wild and woolly bushel of hair that makes you believe in sasquatch. Today, we reveal the truth between myths and facts of whether beards impact your health.

Full disclosure, we are among the many who enjoy caffeine. It brightens our day and enables us to like mornings. Despite our love of energy in a cup, we will present an unbiased representation of the facts. We just hope we don’t regret writing this piece because we learn we should give up caffeine.  

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Full disclosure, we are among the many who enjoy caffeine. It brightens our day and makes us like people more, especially early in the morning. Despite our love of energy in a cup, we will present an unbiased representation of the facts.