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Simple Steps to Keep Your Eyes Healthy in a Digital World

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With the prevalence of digital devices in today’s world, our eyes are working harder than ever. From smartphones to computers, extended screen time can cause digital eye strain, affecting not just your eye health but your overall well-being. In this post, we’ll dive into the effects of digital eye strain, and the influence of blue light on your health, and share practical tips to keep your eyes fresh and healthy.

Understanding Digital Eye Strain

Did you know that the average American spends over 7 hours daily on a computer? And that’s not even counting smartphone use before, during, and after work! This level of screen exposure can lead to digital eye strain—a condition that causes symptoms like:. 

  • Headaches
  • Blurry vision
  • Difficulty focusing
  • Eye discomfort
  • Dry eyes
  • Neck pain and shoulder pain

The strain stems from close-up and intense focus on digital screens, forcing the eyes to work overtime. If left unchecked, digital eye strain can negatively impact your productivity and even lead to chronic discomfort. To combat this, try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This habit gives your eye muscles a break and will help reduce strain over time.

Blue Light’s Impact on Sleep and Vision

Blue light—a type of visible light—can help us stay alert, support memory, and improve our mood. But, when exposed to it at night, blue light can interfere with sleep. Evening exposure to blue lights disrupts the body’s melatonin production, a hormone essential for rest. This can make it harder to fall asleep and lower sleep quality, especially if you’re on your screen right before bed.

Here are a few simple ways to manage blue light exposure:

  • Blue Light Filters: Use built-in or downloadable blue light filters on your devices to reduce exposure.
  • Night Mode: Many devices offer a night mode setting that shifts screen colors to warmer tones, which are gentler on your eyes, especially as the body winds down for sleep. 
  • Limit Screen Time Before Bed: Aim to put devices down at least an hour before sleep to allow your body’s natural melatonin production to kick in.

Practical Tips for Daily Eye Care

Keeping your eyes healthy isn’t just about clear vision—it’s about feeling your best, too. Adopting a few easy habits can make a big difference in reducing strain and keeping your vision sharp:

  • Adjust Screen Settings: Set brightness and contrast to comfortable levels, avoiding overly bright or dark settings that can strain your eyes.
  • Optimize Screen Distance and Position: Keep your screen about arm’s length away and slightly below eye level for a natural, comfortable view.
  • Work in a Well-Lit Space: Proper lighting minimizes glare and reduces eye fatigue caused by dim surroundings.


Digital devices are here to stay, so taking care of our eyes is essential. Next time you reach for your screen, pause and remember to give your eyes the care they deserve!

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

 

Boost Your Immune System with Antioxidant-Rich Food

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As the temperatures drop and we ease into the fall season, now is the perfect time to focus on strengthening your immune system. With flu season on the horizon, supporting your health becomes even more important. One of the best ways to give your body a boost is by incorporating antioxidant-rich foods into your diet. These powerful nutrients can help keep your immune system strong and resilient as you transition into the fall. In this month’s post, we’ll explore what antioxidants are, why they’re essential for your immune health, and how you can enjoy them through delicious, wholesome foods.

What Are Antioxidants?

Antioxidants are vital compounds that protect the body’s cells by neutralizing harmful free radicals, which are unstable molecules that can cause oxidative stress. This stress can lead to cell damage and has been linked to various health problems, including heart disease, cancer, and aging-related conditions. By neutralizing free radicals, antioxidants can help reduce the risk of chronic disease, support the immune system, and promote your overall health.

Why Antioxidants Matter for Your Immune System

A strong immune system is key to fighting off infections and diseases, including those caused by free radicals. Antioxidants support your body’s immune function by protecting immune cells from damage and ensuring they operate effectively. By including antioxidant-rich foods in your diet, you help your immune system stay strong and efficient.

How to Boost Your Antioxidant Intake

Incorporating antioxidant-rich foods into your diet is both enjoyable and beneficial to your health. Here are some top picks to help you get started:

Vegetables:
Leafy greens are among the best sources of antioxidants because they’re packed with vitamins C and K which can help keep your immune system strong and your health on track. You’ll also find antioxidants in other vegetables like carrots, onions, garlic, and potatoes. Adding a handful of these veggies to your daily meals is an easy and effective way to give your immune system the support it needs.

Berries:
You’ve probably heard berries referred to as a superfood, and for good reason. Not only are they a tasty snack, but they’re also packed with powerful antioxidants like ellagic acid, resveratrol, and vitamin C. Blueberries, blackberries, strawberries, and raspberries are all excellent choices to protect your cells and boost your immune system. Enjoy them fresh, in smoothies, or as a topping with Greek yogurt!

Dark Chocolate:
You read that right – dark chocolate! Rich in antioxidants, dark chocolate can be a tasty treat that also supports your health. Research suggests that you opt for chocolate with at least 70% cocoa content to reap the maximum benefits. Just remember to enjoy it in moderation as part of a balanced diet.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

Five common signs of hormonal imbalance.

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Have you noticed that you have not been feeling yourself lately but can’t put your finger on what’s going on? You may have a hormonal imbalance. Hormonal imbalances occur when the body experiences too much or too little of a hormone in the bloodstream. When this happens, your whole body can feel off!

At Exceed, we recognize that your hormones play a pivotal role not only in your physical health but also in your ability to enjoy life to the fullest. Your hormones help regulate key aspects of your life, including your appetite, metabolism, sleep, heart rate, and your mood. If you’re experiencing a hormonal imbalance, we want you to feel empowered to regain the spark that sustains you! The sooner you and your medical team can identify a hormonal imbalance, the sooner you can begin your path to lasting solutions. Here are five common signs you may have a hormonal imbalance:

1. Mood Swings

Does your mood fluctuate from moment to moment? Do you find it difficult to remain focused on your daily tasks or to control your emotions? You may want to have your hormones evaluated. When the body experiences a shift in estrogen levels, the release of serotonin and dopamine can be hindered, causing significant mood swings. This can be incredibly challenging for your mental well-being and make it difficult to conduct your daily activities.

2. Irregular Periods

Have you experienced changes in your menstrual cycle, such as missed periods, unusually heavy or light flows, or spotting between periods? Hormonal imbalances, particularly in estrogen and progesterone, can severely disrupt your menstrual cycle. Monitoring your periods each month and discussing any irregularities with your healthcare provider can help to identify potential hormonal issues.

3. Insomnia/Poor Sleep

If you are struggling to fall asleep or stay asleep throughout the night, your cortisol and melatonin may be a factor. These two hormones work to regulate your sleep patterns and significantly impact your sleep health. An imbalance can lead to insomnia or poor-quality sleep, leaving you feeling fatigued and unrested.

4. Unexplained Weight Gain

Are you gaining weight despite no significant changes in your diet or exercise routine? Insulin, cortisol, and thyroid hormones influence your metabolism and fat storage. When the body experiences an imbalance in these hormones, there can be unexpected weight gain that is difficult to lose.

5. Low Libido

Another potential sign of a hormonal imbalance is a decreased sex drive. Testosterone and estrogen are two hormones that play a crucial role in regulating your libido. When these hormone levels are not in balance, it can lead to a noticeable reduction in your interest in sexual activity. This diminished sex drive can affect not only your intimate relationships but also your overall sense of well-being and quality of life.

If you’re experiencing any of these signs, it’s important to consult a healthcare professional who can conduct appropriate tests and provide guidance on managing your hormonal health. Remember, understanding and addressing hormonal imbalances is a key step toward feeling like yourself again and enjoying life to the fullest!

 

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

Best practices to keep your skin healthy this summer

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Summer has arrived, bringing us longer days and warmer weather. While we take advantage of the opportunity to spend time outdoors, adapting our skincare routines to address the challenges that summer can bring. The combination of heat, pesky mosquito bites, and increased sun exposure can impact our skin, leading to sunburn, dryness, irritation, and breakouts. But with a few mindful adjustments, you can protect and nourish your skin, keeping it healthy all summer.

Here are five summer skincare tips to keep your skin glowing all season…

Wear Sunscreen Daily

All throughout the year, our skin tirelessly works to shield itself from the harmful ultraviolet (UV) radiation emitted by the sun. Even on cloudy days, UV rays can penetrate through and damage our skin. While sunshine is an excellent source of Vitamin D, the risk of sunburn and sun damage should be addressed. Dermatologists universally recommend applying a broad-spectrum sunscreen with at least SPF 30 every day. Try to make it a non-negotiable part of your morning routine, like brushing your teeth. To make it easier, you can also stock up on makeup products like foundation that include sunscreen in the formula! If you plan to be outdoors for an extended period, be sure to reapply every two hours, especially after swimming or sweating. Remember, a good sunscreen will be your skin’s best friend throughout the summer.

Exfoliate Regularly

Gentle exfoliation is essential to maintaining smooth, glowing skin. By removing dead skin cells, exfoliation helps your skin better absorb moisturizers, serums, and sunscreen. Opt for a mild exfoliant and use it 2-3 times a week to avoid irritation. If you’re new to exfoliating, purchase an extra gentle product to ease your skin into it. Whether you choose a physical scrub or a chemical exfoliant, this step will leave your skin feeling fresh and rejuvenated.

Prevent Bug Bites

Humans are not the only ones who enjoy summer evenings on the patio! Mosquitoes are everywhere during the warm weather months, especially for those of us who live near bodies of water or decorate our yards with outdoor fountains. When you’re spending an evening outdoors with your family, make sure to apply bug repellent to protect yourself from itchy bug bites! There are many non-toxic bug repellants made with essential oils such as peppermint, lemongrass, and citronella that will help prevent bites and protect your skin. If you get a bug bite, avoid the urge to scratch – instead, treat the affected area with calamine lotion or a baking soda paste.

Change Up Your Moisturizer

The sweltering summer heat and humidity can turn our skin oily and prone to breakouts. Switch to a lightweight, oil-free moisturizer to keep your skin hydrated without clogging your pores. Gel-based moisturizers made with hyaluronic acid and glycerin are an excellent option to keep your skin hydrated and fresh. Look for products that are non-comedogenic and hormone friendly to help prevent acne and keep your skin clear.

Soothe Sunburns

Despite our best efforts, sometimes sunburns are inevitable. If you find yourself with red, painful skin, treat it gently. Apply aloe vera gel or a cool compress to soothe the burn. Aloe vera is known for its healing properties and can provide instant relief from sunburn. Keep your skin moisturized and avoid further sun exposure until the burn has healed. Taking care of your sunburn promptly will help to manage pain and accelerate the healing process.

By following these simple yet effective tips, you can enjoy the summer sun while keeping your skin looking its best. Remember, your skin is your body’s largest organ, and it deserves all the attention you can give. Stay sun-safe, stay hydrated, and most importantly, enjoy every moment of this season.

 

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Connect with us online or give us a call at (901) 312-7899.

Alleviate Common Aches and Pains Through Low-Impact Exercise

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Have you noticed that with each passing year, everyday tasks like bending, reaching, or kneeling require a little more effort? If you have, rest assured – you’re not alone! As we age, it’s entirely natural to encounter familiar aches and pains that can make our daily routines feel a tad more challenging. Simple movements may quickly reveal discomfort, often arising from inflammation that our joints undergo over time. However, in the midst of the hurdles that come with aging, incorporating low-impact exercise into our schedule can serve not only to alleviate these aches, but also to strengthen our bodies against future bouts of tension. These gentle exercises play a pivotal role in improving the body’s blood circulation, ultimately mitigating inflammation by reducing lactic acid and promoting graceful aging. In this post, we will cover three low-impact exercises designed to alleviate common aches and pains, ensuring a more comfortable and active lifestyle.

Yoga

Yoga is a tried and true practice that has been known and enjoyed for over 5,000 years. Not only does yoga improve mental health by providing a healthy release for stress, it has also been proven to reduce inflammation, build strength, improve flexibility, and promote balance. Some studies have found that practicing yoga on a weekly basis has provided more effective pain relief than certain procedures. The best part about Yoga is that you can practice from the comfort of your own home! Grab a mat from a local sports store, find a yoga instructor online, and start practicing for 20 to 30 minutes per day for optimal results.

Water Aerobics

If you enjoy spending time in the water and want to experience relief from aches and pains, joining a water aerobics class could be worth considering. Water aerobics provides numerous benefits for alleviating common discomforts, primarily due to water’s buoyancy, which reduces stress on muscles and joints that result from gravitational pull. Practicing water aerobics provides a refreshing workout while simultaneously building strength through activities like treading water and swimming laps. Those dealing with chronic pains such as arthritis, hip, and knee pain often find relief in the soothing movements of water aerobics.

Pilates

Pilates is an excellent choice for anyone seeking an exercise regimen that balances challenge with gentleness, making daily activities feel a little more manageable. Pilates targets the core muscles through low-impact movements, prioritizing the development of strength, flexibility, and posture. By integrating Pilates into your weekly routine, you can expect to experience a reduction in discomfort when performing daily tasks like lifting, sitting, or bending. Whether you opt to practice Pilates from home or prefer the structured environment of a local studio, the adaptability and accessibility of this exercise caters to individuals of all ages and fitness levels.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help.
Connect with us online or give us a call at (901) 312-7899

How You Can Succeed in Your New Year’s Resolution

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As we wrap up 2022 and head into the new year, many of us are thinking about what we want to accomplish in 2023. Each year, thousands of people across the globe create New Year’s resolutions and are eager to hit the ground running come January. But did you know that only 9-12% of people who set resolutions actually achieve their goals?  Wanting to live a healthier lifestyle is admirable, but it’s important to set yourself up for success in order to maintain your goals for the long run. Here are a few tips on how to succeed in your New Year’s resolution.

Set Realistic Expectations 

Setting realistic expectations is key to maintaining your goals. People who are the most successful in sticking to their resolutions understand their limits and don’t exceed those boundaries. You’ll want to limit the number of resolutions you pursue, develop a strategy, and start with small steps. Having too many goals on your list will overwhelm you and decrease your motivation. Make a list of five goals that you want to achieve and choose the top two or three that are the most important to you. 

Once you decide which goals you will work towards, break them down into simple steps. It’s best to start out with small steps to develop the good habits needed to build endurance. For example, if your goal is to focus on improving your mental health, create a list of action items that you can complete every week. Plan to get outside on your favorite trail, or cook your favorite meal on the weekends. If your goal is to read more, start by choosing one book that you’re interested in and read 10 pages each night before bed. Before long, you will get into the habit of reading each evening and you’ll be ready to increase the number of chapters that you read before bed!

Get Support

Don’t try to tackle your goals by yourself. Find a friend or your spouse to join you in building a healthy lifestyle together. If they have the same resolution as you, set up a time to work towards your goal together. Start a book club or go on a hike together when your schedules allow for it! Even if your friend or spouse has a different goal, you can still plan weekly check-ins to share your progress or helpful tips. Having another person on your journey will also make the process more enjoyable. Celebrate each other’s milestones and encourage one another through difficult days.

Take it Slow

Remember that Rome wasn’t built in a day. Likewise, the success of your New Year’s resolution won’t happen overnight. It takes time and dedication to make lifestyle changes, but the payoff will be worth it. Acknowledge that there will be days when you miss a workout session or forget to read before bed – that’s okay! Just because you have an “off day” does not mean that you’ve stopped working towards your goals. Show yourself some grace and don’t give up. 

 

 

Ready to bring balance and vitality back into your life? Connect with us online or give us a call at (901) 312-7899.

Breast Cancer Awareness Month: 5 Things you can do to Prevent Breast Cancer

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October is recognized as Breast Cancer Awareness month. It’s a time to remember those we’ve lost to the disease and support the courageous women and men who are currently fighting breast cancer. Unfortunately, breast cancer is familiar to many. According to the American Cancer Society, about 13% of women in the United States will develop breast cancer at some point in their lives. Though it’s rare, men can also develop breast cancer through genetics, age, alcohol abuse, obesity, exposure to radiation, and other illnesses. Thankfully, there are several practices that you can implement into your daily routine to prevent breast cancer and live a healthy lifestyle.

Here are five things that you can do to prevent breast cancer.

1 – Self-Evaluation & Mammograms

It is recommended that women check themselves for breast cancer about once every month. This can be done from the privacy of your home and is a quick way to identify abnormalities in the breast tissue. To self-evaluate, stand in front of the mirror and look at the appearance of your breast. If there is any swelling, leakage, or noticeable lumps, schedule an appointment with your gynecologist as soon as possible. You can also examine yourself by lying down with one arm reached over your head. Use your other hand to apply pressure in a circular motion on your breast and underarm. Men are also encouraged to self-evaluate every once in a while, especially if there is a family history of breast cancer. For women 40 years and older, it is recommended that you visit the gynecologist every two years for a mammogram.

2 – Maintain a healthy weight

Maintaining a healthy weight is a great way to reduce the risk of breast cancer. Being overweight or obese increases the risk, as excess fat tissue in the body raises insulin levels. Having an unhealthy amount of insulin has been correlated with breast cancer. While it is not proven that avoiding weight gain decreases the risk of breast cancer, reducing extra weight will significantly improve your overall health and decrease your chances of developing other diseases.

3 – Exercise

Many studies have found that moderate to vigorous exercise is linked to a reduced risk of breast cancer. The American Cancer Society recommends that adults get at least 150-300 minutes of moderate exercise each week. Moderate to vigorous exercise can include a brisk walk or bike ride, yoga, or swimming. If vigorous sounds a little too intimidating or painful, plenty of tips are available to help you develop a pain-free exercise routine. The main point is that exercise will help you maintain a healthy weight and reduce your risk of many illnesses such as diabetes, heart disease, stroke, and other types of cancer.

4 – Avoid tobacco

Though often associated with lung cancer, tobacco usage has a large impact on the chance of developing breast cancer. For some, tobacco abuse has also been shown to decrease the chances of survival after diagnosis. Smoking can also add complications from breast cancer treatment, including lung damage from radiation therapy, prolonged recovery after surgery, and a higher risk of blood clots from hormonal therapy medication. Refraining from smoking and avoiding second-hand smoke will help protect you from breast cancer and a myriad of other illnesses.

5 – Visit Exceed to talk about hormonal therapy and other ways to reduce the risk of breast cancer.

Some breast cancers are spread by the hormones estrogen and progesterone. Cancer cells need these essential hormones to continue growing. Hormone therapy can be used to treat breast cancer by essentially starving cancer cells of the estrogen and progesterone they require. It’s important to discuss hormone therapy treatment with a medical professional to determine if it is right for you. Schedule an appointment at Exceed to get your hormone levels tested and speak with an expert in the field who can help you navigate this decision.

While the ultimate goal is for researchers to find a cure for breast cancer, there are several practices that we can implement into our daily lives to prevent cancer, maintain a healthy lifestyle, and be an active support for our friends and family. Connect with us online or give us a call at (901) 312-7899.