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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.

 

Benefits of Meal Prepping

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In today’s fast-paced world, where time is often a scarce commodity, the practice of meal prepping serves as a sustainable and simple solution for those seeking efficiency, health, and convenience in their daily lives. Meal prepping involves the planning, preparing, and packaging of meals ahead of time, offering a large variety of benefits that extend beyond just saving time in the kitchen. From promoting healthier eating habits to reducing food waste and saving money, the advantages of incorporating meal prepping into your lifestyle are endless. In this post, we will uncover the various benefits of meal prepping, highlighting its positive impact on health, finances, and overall well-being.

What is Meal Prep?

Meal prep is the concept of planning and preparing food ahead of time. One of the key elements to remember about meal prep is that there are no specific rules to follow. Whether you decide to prepare and freeze an entire week’s worth of meals or simply chop and package your side dishes ahead of time, meal prep should entail what works best for your specific needs. As with any practice, meal prep does require some time and dedication in your weekly routine. It’s been found that the average person spends about one hour cooking per day. By dedicating a few hours of meal prep for the entire week, you will find your evenings freed up to enjoy other activities and time with loved ones.

The Benefits of Meal Prep

As mentioned earlier, there are several benefits that come with planning your meals ahead of time – the first being physical health benefits. For many, the hustle and bustle of daily life can oftentimes lead us to make quick and convenience-based meal decisions that may not carry the essential nutrients our bodies need to lead a healthy lifestyle. By planning your meals ahead of time, you will have more control over the quality of food that you consume throughout the week, giving you ample opportunity to incorporate balanced and nourishing ingredients. For optimal health benefits, experts recommend a dietary composition of 25% protein, 25% carbohydrates, and 50% fruits and/or vegetables.

Aside from the physical benefits, there are several mental health benefits that can come from meal prepping. By planning ahead and eliminating hours spent in the kitchen, you will free yourself up to enjoy more time with loved ones or engage in activities that bring you happiness. Additionally, meal prepping removes the stress of quick decision-making – you can rest assured knowing that your meals are prepared with wholesome ingredients for you and your family.

Lastly are the financial benefits of meal prepping. There are moments in all of our lives where we are in a rush and make a quick stop at a fast food chain or at the store for a single-served meal. While this may save us time, it certainly does not save us money. In 2023, the average American spent about $148 per month on fast food alone. This number does not include dine-in restaurants or single-serve meal runs from the grocery store. Meal prepping will give you both time and money back!

Easy Ways to Start Meal Prepping

It may seem overwhelming to start meal prepping, but start small! Begin by jotting down a list of your favorite meals, breaking them down into specific ingredients that you can purchase in bulk. Once you have stocked up on your essentials, divide them into portioned containers for the week ahead.

Consider setting aside a designated day each week to handle all of your meal prepping. Having dedicated time to meal prep will help you to establish a routine and will make the process feel more manageable. Start with simple recipes that require minimal ingredients and preparation time. As you become more accustomed to meal prepping, you can start incorporating more complex dishes into your routine!

It is also helpful to label your containers with the meal date and time that you have cooked them. This will ensure freshness and support organization in your refrigerator and pantry. Another helpful tip is to take advantage of your appliances like slow cookers or Instant Pots – these helpful tools make meal prepping even easier! Ultimately, no matter where you start, you will quickly enjoy the benefits and convenience that meal prepping brings to your daily life.

 

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