Can diet and habits really improve eye damage due to screen/device use?
How often do you (or your kids) spend so much time on your devices that your eyes get tired and blurry & you are wondering if you are doing yourself damage? Do you get headaches after a tech-heavy day and feel less focused 🙇🙇️?
This may be a result of using screen/device for way too long! But let’s admit that we use screen/device for almost everything to keep up with our daily work. Even at this very moment! Are you reading this now on a computer or device?? 🤦🤦♀️! This is such a common problem!
To be honest like most of you I have also been a victim of strained eyes and let me tell you it wasn’t fun! Making visits to the eye specialist, getting eyes regularly checked, using certain eye drops to help relief the pain, and blurriness becomes a routine for many of us. But is there something else that can help apart from visiting an optometrist? Are there any particular foods that can help with headaches and blurriness and that help boost our vision too?!?
If you are a busy person who uses a lot of devices then you need to read this blog!!
Well surprise, surprise the answer is YES 💁💁♂️️!!! This is what I used to protect my eyes against the blue light effects. Including healthy habits and foods, especifically the ones rich in carotenoids in our daily routine can suppoort our eyes to be healthy as well as maintain their vision.
❓ But what role does carotenoids play and what are some of the best food sources?
✅ Carotenoids protect our eyes from the harmful effects of blue light and reduce future risk of macular degeneration. They are basically pigments that produce bright orange, red and yellow color in several fruits, plants, and vegetables and make them most suitable for our eye health. Some of the carotenoids rich foods are:
🔔 Cantaloupe/rock melon
🔔 Bell Peppers/capsicum
🔔 Greeny leafy vegies like kale and spinach
To maintain our eye health we need to eat at least 6-15 mg of carotenoid rich foods every day (either cooked or raw). So, if we eat around 100 gms or more of any of the above foods or do a mix and match, guess what??? We should be able to meet our daily carotenoids requirements and keep our eyes healthy and STAY FOCUSED ✅!!! 100g is about- 3 cups of loosly packed raw leafy greens or 1cup of cooked; 1/ 2 cup cooked mashed pumpkin or 1 cup cubed, raw pumkin; 3/ 4 cup raw, grated, or cooked carrots. How good is that!!
Non-food habits that can do wonder for your eyes include;
🔔 Lowering the screen time especially when screen/device is not required
🔔 Having some light exercises or a walk can relax and soothe your eyes
🔔 Taking short breaks to stay away from screen-time when at work
So, next time when you use screen/device do remember what you have taken-away from this screen 🔔 🔔!
See an experienced Accredited Practicing Dietitian (APD) for a personalized assessment and meal plan to help improve your dietary habits for your eye health. This is especially important if you have any medication conditions e.g. if you are on a blood thinner like Warfarin it is important not to suddenly increase your intake of certain foods like green leafy vegetables. For any questions or to make an appointment please contact me on
I support busy people to gain time while boosting energy with less stress and burnout!
Workplace Burnout: 6 Ways of Identifying that you are Heading for BurnoutStatistics show that most companies are facing a workplace burnout crisis. A recent study on 7500 employees by Gallup found that about two thirds of employees experience burnout during their career.
The findings were as follows;
What is burnout?
Burnout happens when a person is emotionally, mentally, and physically exhausted after suffering from prolonged stress. Contrary to belief, burnout is not merely the normal body's response to challenging jobs.
Scientifically, there's mounting evidence that shows that burnout has adverse effects on the body and mind.
Unlike in the past, the corporate and scientific worlds are starting to take note of the phenomena that is affecting masses. Research to understand the problem better has been instrumental in finding solutions to deal with the problem.
The good news is that there are indicators, to show if someone is heading in the burnout direction. Statista reports that at least 65% of those that have reported feeling burnout report some signs and symptoms. Read on to see how you can identify the start of the problem.
Telltale signs of burnoutConstant illnesses
Burnout can have a significant effect on your health, according to research. Burnout suppresses your body's defences against illnesses, making you more susceptible to constant viral infections such as colds and flu.
If you're asthmatic, you might also start experiencing more asthmatic attacks. Severe stress releases histamine, which is a common asthma trigger. Other likely health issues resulting from chronic stress are;
Always feeling drained
It's okay to feel tired after a long day's work. However, if you start feeling drained every single second of your day, then there's a problem.
Things, like getting out of bed, or doing simple tasks at work, may start making you feel like you’re climbing M.t. Everest. You might also start feeling trapped, and like you have no power over anything in life, be it at work or home.
Loss of motivation
Feeling exhausted mentally and physically all the time can make you lose motivation. Everyone has something that drives them to achieve their goals, such as;
When the desire to achieve your goals starts diminishing this may indicate that you’re heading for burnout. Lack of motivation can hinder productivity, which can affect your overall performance.
Negative coping mechanisms
It's not unusual for people going through burnout to look for an escape route. Please note that the employee here is not looking to become an addict, but rather to use the substances to cope. Research shows that there's a strong link between burnout and unhealthy lifestyle choices like alcohol or drug abuse.
What most people don't know at this point is that relief from drugs and alcohol is only temporary. As you continue using these substances, your body builds tolerance and starts to demand more, leading to addiction.
In other words, long-term use of these substances alters chemicals in the brain, leading to dependency. As you may know, addiction to drugs and alcohol can have adverse effects on your body. Here's research to show the impact of substance abuse on the abuser. As well as the challenges with addition, you often start the next day groggy which makes being productive at work even harder.
Do you prefer to be alone these days? Sometimes, you might need space from a particular person if you feel like they've wronged you.
However, preferring to distance yourself from family, friends or colleagues for no reason isn't normal. Ask yourself the following questions, to know if there's a problem.
Cynicism and negative emotions
Are you starting to lose your once high self-esteem? Do you criticise yourself and those around you from time to time?
Burnout can turn you into a pessimist that is incapable of seeing anything good anything in life. Watch out for the negative emotions because they might cause strained relationships at work, home and social circles.
The effects of work-related burnout don't just stop at work. The problem spills into your daily life, affecting relations with your family, friends and colleagues.
The good news is that you can tell when you're headed for burnout and avert the situation. Look out for things like constant illnesses, lack of motivation, cynicism, distancing, and negative coping mechanisms.
Employers and employees should be on the lookout for workplace burnout, to arrest the problem before it gets out of hand. Sometimes, it's easier for someone else to notice that an employee, colleague or boss is going through a hard time at work than it is for the person to notice.
There are simple strategies that you can include to manage burnout and prevent it from happening in the workplace. To find out more or organise a free health strategy call to see if you would benefit from the Break Free from Burnout program please contact me on ProfLiz@lincnutrition.com.au or 0434635090
For more information visit: www.lincnutrition.com.au
Acknowledgment: Carrie Eve Writer
Are you looking for healthy ways to deal with burnout? If you're tired of dealing with low energy, poor productivity, resentfulness, or poor cognitive function, then you've come to the right place.
In this blog post, we'll discuss ways to deal with burnout healthily.
How to deal with burnout in a healthy way
Make healthier food choices
Unhealthy eating habits and burnout go hand in hand. A study by the American Journal of Clinical Nutrition shows that burnout leads to poor food choices which can impact energy levels, mood and lead to weight gain.
In the study, researchers examined a group of 230 women. The findings were that women going through burnout had a higher weight gain, because of uncontrolled and emotional eating.
When you eat, your body utilises the food as energy your body. Your body then stores the excess food as fat, leading to weight gain and potentially chronic disease.
When in distress, it's also common to partake in eating unhealthy snacks like deep-fried foods, cookies, chocolates and sweets. Researchers also found out that people going through burnout tend to eat more junk food than their counterparts who are stress-free (or at least actively managing their stress).
Start making healthier food choices today, by implementing the following habits;
Get adequate amounts of sleep every night
Burnout is one of the common causes of insomnia. Lack of sleep makes burnout symptoms worse because it causes the following;
Quality sleep can go a long way into helping you deal with burnout. A study of 23 workers all suffering from burnout proved that sleep plays a major role in recovery. Here's how sleep helps deal with burnout symptoms;
Aim for 7 to 8 hours of sleep every night. Besides helping with burnout, sleeping will also help increase longevity, prevent chronic diseases, and improve your mental well-being.
How to improve your sleep's quality
Exercise & enjoyable movement can help improve your overall wellbeing, helping you overcome burnout. Researchers noted the following after four weeks of observing participants suffering from burnout;
Cardiovascular and resistance training exercises were notably helpful in relieving chronic stress. Here are examples of both types of exercise that you can try;
Yoga and meditation
Ancient culture's in India and other Asian cultures practised yoga to help them relax and improve their general well-being. Scientists have found that indeed, yoga can help improve physical, mental, and psychological well being, eliminating burnout.
Yoga and meditation utilise a set of movements, postures and breathing techniques. The techniques work together to calm your mind, help you become more aware, and de-stress.
There are a variety of simple meditation techniques. I like apps such as 1 Giant Mind and HeadSpace. Youtube is also filled with different breathing techniques that can help reduce levels of stress & help manage burnout.
When every day starts becoming a bad day at work, then it’s time to face the problem head-on. Incorporate a healthy lifestyle into your life, and start seeing improvements in your condition. Start eating healthier, exercising (& including enjoyable movement everyday), getting adequate amounts of sleep, and practising yoga and meditation today, to see noticeable improvements.
If the healthy ways to deal with burnout above don't work for you, perhaps it’s time to see a specialist. Counsellors and qualified health coaches have the qualifications and experience to examine your case individually, and offer you solutions that will work for you.
Acknowledgement: Carrie Eve Writer