Use your peripheral vision
“I saw it out of the corner of my eye.”
We know what our peripheral vision is, but do you know how large
of a role it plays in our everyday lives? Whether you are spotting a child
crossing the road, a ball coming towards your head or something falling off the
shelf, your peripheral vision helps keep you and others safe.
How can I train my peripheral vision?
You may feel that the increased screen time of the 21st
century has made you lose touch with your peripheral vision. But there are
exercises which help enhance visual acuity, broaden our peripheral vision field
and reduce the risk of tunnel vision:
Tracking practice: This is an easy and accessible eye
exercise which involves focusing on a central point, such as a stationary object.
Then, while maintaining eye contact with this object and – keeping your head
still, try to identify all the different objects in your peripheral vision.
Ball and wall drill: Stand about a metre away from a wall
and focus your vision on a fixed point just above eye level. Now, throw a
tennis ball with one hand against the wall, using your other hand to catch it.
Make sure your eyes stay fixed on one point.
Just as we train our other muscles, you may find that
consistently training the muscles around your eyes with these exercises will
help you enhance your awareness and peripheral vision.
If you prefer a little fizz in your water, then rest assured
that sparkling water is just as hydrating as plain water. Both contain the same
essential compound – H2O. However, carbonated water – naturally or artificially
– contains dissolved carbon dioxide gas which, through a chemical reaction,
turns into carbonic acid, giving it that fizz.
“This does not interfere with the body’s ability to absorb
water and stay hydrated,” said Grace Derocha, a registered dietitian
nutritionist and spokeswoman for the US Academy of Nutrition and Dietetics.
Actually, sparkling water may have an advantage. If you
prefer it over plain, then you are more likely to drink more and be better
hydrated than if you drink less. But choose ones without added sugar, advises
Derocha.
Mouth
taping has recently gained popularity as a method to encourage nose breathing
during sleep. It involves placing porous tape over the lips while sleeping, helping
to promote breathing through the nose instead of the mouth. It is claimed to
help with issues such as snoring and bad breath.
While mouth taping is not scientifically proved as a treatment,
there is some evidence of limited benefits. The US Sleep Foundation undertook a
small study of people with mild obstructive sleep apnoea who used a porous
patch over the mouth to encourage nasal breathing. Researchers found the group
experienced reduced snoring and fewer instances of interrupted breathing.
Some people also claim that mouth taping helps with fatigue,
concentration issues, bad breath, and excessive thirst at night, although most
of these claims have not been scientifically studied.
But mouth taping is not for everyone. There have been some
reported side effects of mouth taping, including irritation on or around the
lips, disrupted sleep due to irritation from the tape or difficulty breathing through
the nose (especially if you have nasal congestion).
Additionally, anyone who feels anxious about having their
mouth taped shut may find it unsettling.
As mouth taping is not considered a commonly accepted or
proven practice, speak to your doctor before trying it. If you suspect you
might have sleep apnoea or another sleep disorder, other treatments may be more
effective.
If you have difficulty breathing through your nose due to a
cold or sinus infection, allergies, nasal polyps or another reason, you should
avoid mouth taping.
It is a hot sunny day and you are on a walk, but you have
forgotten your water bottle. Not a big deal, right? Maybe you get a light
headache but you will be alright, right? Surprisingly, it might be a big deal
for your kidneys.
Experts warn us that dehydration can negatively affect
kidney function and actually contribute to life-threatening kidney diseases.
Wish you would have taken your water bottle with you now?
How does dehydration affect my kidneys?
As we all know, water plays an incredibly important part in
the working of our body. One of its most important roles is to remove waste
from our blood in the form of urine. However, according to experts at Kidney
Research UK, when our bodies are dehydrated, the urine we produce has a higher
concentration of minerals and waste, which can lead to the formation of
crystals within our bloodstream. These crystals can affect kidney function and
contribute to kidney diseases such as kidney stones and even kidney failure.
How will I know if I have kidney problems?
Although it may be easy to tell if you have kidney stones,
there are other symptoms of kidney problems that might not be so obvious. When
we are severely dehydrated, our kidney function can be rapidly reduced, leading
to an acute kidney injury (AKI). While AKI’s do not always cause symptoms, some
signs of kidney include producing less urine than usual, nausea, fatigue, high
blood pressure and swelling in the legs, ankles or feet. If you experience any
of these symptoms, you should seek medical attention.
How can I prevent kidney damage?
Apart from staying hydrated, there are other ways you can
protect your kidneys. We should get our blood pressure and blood glucose levels
regularly checked by doctors as they can be good indicators of kidney health.
And of course, the usual health advice applies to your kidneys as well as your
overall mental and physical health: reduce your salt intake, manage your
weight, create a regular exercise routine and moderate any alcohol.