Basic Eye Care

There is a saying, “eyes are the windows to the soul.” Figuratively, may have some truth to it, but scientifically, eyes are organ for seeing, and nearly all animals have eyes. The simplest eye of any animal is the type found on some kinds of mollusk. And this type of eye can only distinguish light and darkness. The human eye and visual system is more complex which gives an extra-sharper image.

The eyes and vision is just one of many senses that is called “distance” senses, as it bring information about our environment to our perception. And these unique organs are affected by external environment like lifestyle and internal like health conditions. And with such important function and vulnerable from and due easy to reach organ, great care should be observe to help maintain optimal functionality.  

   

Basic Anatomy and Physiology of Eye

The eye has external and internal structures. The eye or eyeball sits in a protective bony socket called the orbit. The six ocular muscles in the bony orbit attached to and moved the eye up and down and side to side, and rotate.  

The ocular muscles are attached to a white fibrous proactive coating called sclera; it covers nearly the entire surface of the eyeball and continues with cornea.

The sclera, the surface of the eye, and the inner surface of the eyelids are covered with a clear thin membrane called conjunctiva

The lacrimal gland is under the upper eyelid, outside edge of the eyebrow in the orbit, produces tears to lubricate the eye.

Light is focused into the eye through the clear, dome-shaped front portion of the eye called the cornea. Behind the cornea is anterior chamber filled with fluid called aqueous humor. Behind the anterior chamber is the eye’s iris, the colored part of the eye, and the pupil, the dark hole in the middle. The two iris muscles interacts to control the amount of light reaching the back of the eye by dilating (widen) or constricting (narrow).

Suspended behind the pupil and iris is the lens. It changes in shape in order to focus light toward the back of the eye and help the eye focus on object up close.

The vitreous cavity or body lies between the lens and the back of the eye, filled with jellylike substance called vitreous humor, that nourishes the inside and help hold the eye’s shape.

The light that focused into the eye by the cornea and lens passing through the vitreous onto the retina,  which is the thin, semitransparent light-sensitive tissue lining the back of the eye, and actually a part of the brain. It is layers of highly organized delicate nerve tissue that contains receptors for the transmission of light.

The specialized center of retina is macula, provide central vision. Other parts of the retina provide the peripheral (side) vision. The retina has special cells called photoreceptors, which changes light into electrical energy that is transmitted to the brain. There are two types of photoreceptors: rods and cones. Rods distributed in the periphery of the retina, perceive black and white, and enable night vision. Cones concentrate in the center of the retina, perceive color and enable color vision, and provide fine details.

The retina sends light as electrical impulse through the optic nerve to the brain. The optic nerve consists of millions of nerve fibers that transmit these impulses to the visual cortex, the part of the brain responsible for our sight.

Basic Eye Care

1. Protect your eyes from the sun ultraviolet (UV) light. First and foremost is never look directly at the sun, including during eclipses, as it can lead to damaging the eye’s retina from solar radiation. For everyday sun exposure, protect our eyes from overexposure to UV light by wearing a 100% UV-blocking sunglasses or eyewear (make sure it is the real thing not the fake ones) and broad-brimmed hats whenever you are outside, even in a cloudy and hazy day.

2. Get enough sleep and/or give your eyes a rest, while sleeping and/closing our eyes benefit from continuous lubrication that  help clear out irritants such as dust, allergens or smoke that may have accumulated during the day. Our eyes also need minimal exposure to natural light to help regulate normal sleep-wake cycle or circadian rhythm.  Looking at a computer screen for a long time or any similar activity is tiring for your eyes, so it is recommend that to give your eyes a rest, blink regularly, and use prescribed glasses.

3. Overexposure to UV light is harmful to our eyes, however, current research and studies have shown that moderate exposure to daylight may reduce the risk of developing nearsightedness or myopia for children. Please mind that it refers to preventing and not reversing nearsightedness.

4. Always observe safety first in every activity. Assess and plan with safety in mind and always wear appropriate eye protection, as advised. So whether swimming, sailing, water skiing or scuba diving always wear goggles to protect our eyes to prevent irritation. From more activity heavy construction, machine or car repair, welding to even as benign as gardening that involve pruning and cutting, always follow instructions and guidelines, and make sure protective eyewear is up to standard.  

5. Keep a healthy balanced diet rich in omega-3 fatty acid, Vitamin A and D, as it may reduce the risk of some eye disease.  Dr. Chew and her colleagues found a vitamin combination of 500 mg of vitamin C, 400IU vitamin E, 80 mg of zinc, 2mg copper, 10mg lutein and 2mg zeaxanthin, help keep vision longer for age-related macular degeneration disease. Always be cautious in using food supplements with dubious claims. If there is any concern about the external structure eyes and/or general vision like blurring, redness, or pain always seek professional help, see the right professional eye care providers: ophthalmologist, optometrist and/or optician, at the right time.

Our eyes are usually taken for granted, although it is directly affected by our lifestyle choices and over-all health conditions. These are just basic health tips for keeping our eyes and vision healthy.

Is there a health issues you want to talk about? Please share your thoughts, do post your comment, inquiry, reaction, suggestion, and/or correction. And do not forget to follow this blog for more interesting information and ideas. Thank you!

As always take care, safety first, stay healthy, keep it simple, be real and enjoy!

References

1. Kinkead, E.B., Sehbai, D.S. & Tunney, C.J. (Eds.). (1972). Modern Century Illustrated Encyclopedia (Vols.). Australia: McGraw-hill Far Eastern Publishers

2. Guyton, A.C. & Hall, J.E. (2006). Textbook of Medial Physiology, 11^th Edition. Philadelphia, Pennsylvania, USA: Elsevier Saunders.

3. American Academy of Ophthalmology. (2018, January 24).  Can Vitamins Protect Against Blue Light Damage? [Blog Post]. Retrieved from https://www.aao.org/eye-health/news/can-vitamins-protect-against-blue-light-damage

Basic Nail Care

In recent years, fingernails have been a great canvass of creative expression. It had evolved from a simple nail polish to a full nail art industry. Long before nail art have been an extension of individuality, nails have been a reflection of overall health. For that reason, it is important to take care of them. To appreciate nail care, let’s go over the basic parts of nails and its functions.

Anatomy and Physiology of Nails

Fingernails and toenails are made of strong protective protein called alpha-keratin, this is also known as nail plates, and it is just a portion of the whole nail structure. The structures that define and produce the nail (nail plate) includes the nail matrix, nail bed, nail fold and margins. 

The nail plate is composed of keratinized, squamous cells that loosely attached to the nail matrix (germinal matrix) but strongly attached to the nail bed (sterile matrix). It is a strong flexible material made of several layers of dead, compressed cells. The shape is determined by the form of the underlying bone.

The nail matrix (germinal matrix) is the tissue upon which the nail plate rests and the part that extends beneath the nail root, situated in the nail sinus. The nail matrix contains nerves, lymph and blood vessels. It is the main site of nail production about 90%, while the nail bed (sterile matrix) is the secondary site of nail production. It is the skin tightly adherent under the nail plate and contains vascular connective tissue enveloping the bone of the finger, called periosteum. It is attached by tiny longitudinal grooves known as the matrix crest, when as a person age, the nail plate grows thinner and the ridges become evident.

The lunula, is a half-moon shape white arc, is the visible part of the nail matrix, colour is due to the presence of nail cell nuclei. Cuticle is the tissue distal to the eponychium in contact with the nail. Eponychium is a small band of skin proximal to the nail that cover the nail fold. The cuticle and eponychium form a protective seal. The paronychium is the soft tissue border around the nail. And the hyponychium is the junction of the nail bed and nail plate,that has a mechanical barrier through keratin plug, which has immunological barrier in the form of lymphocytes and leukocytes.

           

Functions

A healthy fingernail protects the fingertip. It contributes to tactile sensation by acting as a counter force to the fingertip pad. Moreover, it also aids in peripheral thermoregulation through glomus bodies in the nail bed and matrix.

Nail Growth

The keratinization starts with new cells near the periosteum, which duplicate and enlarge, then migrate towards the nail plate. Upon meeting resistance at establish nail plate, the, the cell flatten, and elongate, then integrate into the existing nail plate, eventually the cell losses it nuclei. AS older cells become compressed it became translucent, making the pink colour of the capillaries (small blood vessels) below the nail plate visible. Nearly 90% of the nail plate is produced by the nail matrix, as a result a natural convex curvature of the nail plate from proximal to distal.

Nail growth is estimated at 3-4 mm per month. A complete nail plate growth takes approximately 6 months. There are certain factors that affect the rate of nail growth, like longer digits, warm climate, between age 4 to 30 years old, and nail biting.

Basic Nail Care

1. Keep nails short, clean and dry by cutting them every week or two with a sharp nail clipper to prevent risk of trauma, damage and injury. It is hygienic and safe to have a personal nail clippers, one for hands and another specialise clipper for toenails. Always disinfect clippers before and after use with 60-95% Isopropyl alcohol. 

2. In cutting fingernails, cut it in the shape of the tip of finger, somewhat straight across but a little round at the sides, the round shape equally distributes pressure around the surface thus makes the nail stronger. If nail file (emery board) is use to smooth the ends of nails, make sure that the file is new and not dull; gently rub the nail file along the end of the nail to remove rough edges and shape it.

While in cutting toenails, cut it straight across to prevent ingrown toenail. If toenails are thick and difficult to cut, it would help to soak feet in warm salt water, with ratio of 1 teaspoon of salt per a pint of water, for 5 to 10 minutes.

Do not cut or push back the cuticles to avoid damage infection. If cuticles are dry, rough and irritating, do not cut or push it back, moisturize with lotion to soften it.

3. Do not abuse your nails. Do not bite your nails or pick skin around your nails to prevent pain, irritation, wound and infection. Minimize the use of nail-polish remover to twice a month to prevent brittle nails. Avoid acrylic nails as much as possible. Do not pry or poke at things (things that are stronger than nails) with your nails or use it as a tool, example as a lever, to prevent damage and injury.

4. Observe simple preventative measure from injury or infection. Wear shoes that fit properly and not too tight. Change your sock every day. Wear flip-flops in public showers and at the pool to decrease the risk of infections like fungal infections. Avoid unsanitary foot spas to prevent infections.

5.  Keep a healthy balanced diet rich in protein to keep nails strong. If there is any observable with concerning nails like discolouration, swelling, or pain always seek professional help, see a dermatologist.

These are basic health tips for keeping nails healthy. Is there a health issues you want to talk about? Please share your thoughts, do post your comment, enquiry, reaction, suggestion, and/or correction. And do not forget to follow this blog for more interesting information and ideas. Thank you!

As always take care, stay healthy, keep it simple, be real and enjoy!

References

1. Kinkead, E.B., Sehbai, D.S. & Tunney, C.J. (Eds.). (1972). Modern Century Illustrated Encyclopedia (Vols.). Australia: McGraw-hill Far Eastern Publishers

2. Braun-Falco, O., Plewig, G., Wolff, H.H., & BurgDorf, W.H.C. (1996). Dermatology (Second Edition). Italy: Springer-Verlag Berlin Heidelberg.

3. American Academy of Dermatology. (n.d.). Tips for healthy nails. [Blog Post]. Retrieved from https://www.aad.org/public/skin-hair-nails/nail-care/healthy-nails

Basic Skin Care

Dental Care

Simple Hair Care

Some say hair specifically head hair is a woman’s crowning glory and made most women obsess with their hair, hairstyle, hair care services and products. This addiction to hair vanity seems came from the backward era of stereo-type gender roles, when women are only valued for their reproductive ability and overtly feminize looks, like an chattel, emphasizing on long shiny hair, fair- flawless complexion and hourglass fertile figure.  However, this obsession on the appearance of healthy hair and hairstyle is not only confined with women but also men, and hair care product is a growing multi-billion industry.

Do not let other dictate what to do with your hair, especially when they have something to gain from that directives. There also institutions that tyrannically demand a certain hairstyle to be maintained like academia. Such policies and aggressive marketing strategy, especially the one that deguise as suggestion, should be challenge and not taken leniently, such help develop critical thinking, self-autonomy, independence and confidence. One could just politely inquire for rational explanation and decline or follow intutionatize rules, then later politely ask for justification and negotiate a compromise. Such tip toeing would help not to offend ‘sensibility’ but still hold at bay questionable imperatives.

Anatomy and Physiology of Hair

In general, hair is a thread like substance of protein filament that grows out of the skins. It composed of a root and shaft. The root is like a soft bulb that lies in the dermis beneath the epidermis or skin in a container called a follicle. The shaft is the part that is seen outside the skin. It has color, which varies on the melanin (pigment) production. Oil glands, which also beneath the epidermis, keep the skin moisturize and soft, but also keep the hair soft and flexible. Hair varies from thick to thin, coarse to fine, straight to curly, long to short [1].

Hair grows by producing new cells in the root and then pushing them out, the shaft of the hair is made up of these cells. It has a specific growth cycle with three stages: Anagen (active phase), catagen (transition period) and telogen (resting phase). All three occur simultaneously; one strand may be in the anagen while another is in the telogen [2]. Each stage has a specific length of time, and it varies from person to person. Different hair color and follicle shape affects the timing of these phases. However, the average rate of hair growth is about 1 centimeters (cm) every 28 days or 1.25 cm (0.5 inches) a month, or about 15 cm (6 inches) per year [3]. 

Normally, about 90% of our hair follicles are in anagen phase, 10-14% is in telogen phase and 1-2% in catagen. Thus, about fifty to a hundred hairs are shed daily from normal scalp. But when the body is subjected to extreme stress, it could induce the hair to enter prematurely in telogen phase and begin to fall, causing a noticeable hair loss [4]. There are also other factors and disorders that causes hair loss and inhibit hair growth, if you would like to know more about such subject matter please comment below and will create a condense informative article.

General Simple Hair Care

1. Keep it neat daily and protect it from harsh elements. Depending on the type of hair, combing daily would help spread the oil evenly and keep hair soft and flexible. Avoid abusing your hair.

2. Choose a hairstyle that efficiently works for you. Find a reliable and trust-worthy hair care professional and a dermatologist, just in case.

3. Choose hair items and products carefully, even the simple and basic hair brush, hair bands and bobby pins.

4. Frequency of shampooing and conditioning depends of oiliness of scalp, and environmental exposure. Choose a natural or organic hair products, if not available or accessible one could always dilute a solution with water, or neutralize harsh chemical with diluted vinegar spray on one's hair 30 minutes before shampooing. 

5. Hot oil treatment once a month, this is a tried and tested French care hair routine. One doesn’t need break the bank to go to a hair salon every month. Secure the brand of hot oil that had worked for you and do it yourself every month. All natural hot oil is a freshly squeezed coconut milk or "gata." NTS: Not coconut oil but fresh and warmed coconut MILK.

4. Don’t rely heavily on hair products like hair relaxing, straightening and the likes. Chemicals that alter damage hair and scalp, if one could avoid it completely.

5. Eat healthy food, hair is made up of new cell grow so supply your body with healthy protein to promote growth and maximize vitamin intake by taking it at the right time.

Finally, hair is not just a part of one’s anatomy but also unique identity, individuality and autonomy. Linda Rodin a New York photographer celebrates herself by embracing her gray hair and never even once dyed to hide it, still she exudes confidence and simple elegance.

Is this health and fitness article aggressively interesting? If you want to hear more honest opinions on health and fitness or is there a health issues you are curious about please post let us know your questions, inquiries and requests in the comment section below, and do not forget to follow. If you find this article lacking, please share your thoughts, all reactions, suggestions and corrections are welcome. And maybe follow to help this blog post better content. Thank you!

As always keep it simple and enjoy!

References

1. Kinkead, E.B., Sehbai, D.S. & Tunney, C.J. (Eds.). (1972). Modern Century Illustrated Encyclopedia (Vols. 9). Australia: McGraw-hill Far Eastern Publishers

2. Braun-Falco, O., Plewig, G., Wolff, H.H., & BurgDorf, W.H.C. (1996). Dermatology (Second Edition). Italy: Springer-Verlag Berlin Heidelberg. 

3. Huang, S.J. (2017, September 10). The Definition if the Anagen Phase of Hair Growth. [Blog File]. Retrieved from https://www.verywell.com/what-is-the-anagen-phase-of-hair-growth-1069411

4. Brannon, H. (2017, February 28). The Telogen Phase of the Hair Cycle. [Blog File]. Retrieved from https://www.verywell.com/telogen-phase-1069283