During 2020, our gyms shut down, mandates were placed to stay inside, and many watched their physical health and stamina decrease due to increased stress and time spent being sedentary (this author included).

Previously, experts have declared sitting is the new smoking. And while the last couple of decades have seen a huge boom in health and diet-conscious lifestyles, due to COVID-19, this past year has pushed many workers home and into remote positions. For a lot of us, thats here to stay.

By the end of 2020 (not even a full year into the pandemic), the Chicago Tribune stated that, across the country, aching backs, necks, and shoulders brought on by COVID-19-related lifestyle changes have sent many people to physical therapists.

According to a recent story from Brink News, between January and September 2020, costs associated with musculoskeletal disorders have surpassed the annual cost during each of the past three years, which cost companies and employers handsomely in the process. So, how do we confront the new challenges presented to us in this ever-changing remote landscape?

As someone who has also acquired an aching neck, I asked medical and industry experts how to stay healthy and limber during the age of remote work.

COVID-19 has disrupted everyones life on some level or other. Even for remote workers like myself who were active pre-COVID-19, it doesnt take long for the body to lose muscle mass after periods of inactivity (a mere four weeks).

Ulrich Dempfle, Chief Product Officer and one of the founders of the scientifically proven AI-powered Carol Bike says, apart from moving less, some remote workers are sitting for an additional 4 hours a day for a total of 9.3 hours and then sleeping for 7.7 hours; thats a lot of inactivity. Forty-six percent of people reported doing less exercise in the pandemic, 36% said they had disturbed sleep, and 39% said they had had musculoskeletal problems since March 2020. There are a plethora of adverse repercussions to inactivity.

Kristian Marcial, a cofounder and physical therapist at Tribeca Physical Therapy echoes Dempfles sentiment. There is definitely an increased case of health issues related to inactivity due to the new norm of work from home. I would approximate it to a 25% increase in our patients having pain, especially cases such as neck pain and low back pain.

We all know we should probably exercise more. You dont need to hear that again, but try taking frequent breaks, even if its just for a few minutes, to walk around your place. I also encourage most of my patients, even those who need to spend most of their day at a desk, to get up and walk around, at least for a few minutes, every 20 to 30 minutes, to get blood flowing to the whole body, says Jacob LaSalle, a pain specialist and physician at Hudson Medical, comprehensive spine and pain management specialists. Some find it helpful to have a short, minutes[-long] stretching routine that they perform during these mini-breaks.

If you have stairs, go up and down them a couple times, maybe invest in a little trampoline or exercise ball, anything to get the blood flowing a bit. This isnt about breaking a sweat, this is about keeping your body from going into shutdown mode. Not to mention that its also good for your brain, focus, and productivity to step away from the monitor at regular intervals.

One of the best things about remote work is the commute, or lack of it. But turns out, thats also one of the biggest pitfalls of remote work. Without a commute, we lose out on precious steps and fresh air and that mental separation and decompression that comes from leaving a workspace.

Nikita Rvachev, cofounder at Aitarget, says, Since work from home, Ive been slowly rolling down to constant tiredness. The border between work and rest has disappeared, so I found myself sitting in front of the laptop from early morning to late night without breaks. To combat this, I have built a work-from-home routine: I pushed myself to separate my working time by wearing office clothes, I replicate commute time by walking 15 minutes before and after working hours, and I differentiate devices I use for work and for leisure time.

Andrey Novoselov, a director of content at Travelpayouts, shares that The wrong position of the table negatively affects my neck and head. Im using a stand for my laptop so that I look up, not down, and my neck doesnt feel as tired. LaSalle confirms Novoselovs point, I cant stress enough the problems associated with sitting and/or slouching for prolonged periods of time in regards to spinal health. I encourage most of my patients who require long hours at a computer or a desk to invest in a standing desk that is adjustable and allows for a range of postures and positions.

The difference between an active and inactive lifestyle doesnt have to require a wardrobe change. There are so many fad exercises and diets, its impossible to keep up and we end up doing nothing at all. But active isnt just crossfit memberships and yoga pants.

LaSalle says getting moving is most important: By active we certainly mean exercise, but also other forms of activity that arent generally considered exercisewalking, shopping, gardening, even getting up and doing things around the house. All these things can promote the type of activity that preserves the health and integrity of the musculoskeletal system over the long run.

Josh Axe, a doctor of natural medicine and a cofounder of Ancient Nutrition, suggests taking walking calls, stretching, and doing some quick chores outside. Sitting for too long can cause all sorts of issues like sluggish digestion, stiffness, [and] anxiety. Changing up where you work in your home is another good strategy for fighting boredom.

Axe says that because it can be hard to prevent snacking and [food] grazing when working from home, keep treats and junk food out of sight. Put them in containers away in the cabinet so youre not tempted by seeing them. To help you consume more nutrient-dense, whole foods, take some time to meal prep on the weekends or after work hours, and put healthy foods in visible sight (such as a fruit bowl and pre-made snacks).

Activity can take many forms. Dont let fear or dislike of exercise keep you from being active. Find the activities you do enjoy and make them part of your daily routine. Hobbies, walking, sports, games, and even chores are all great ways to keep yourself active.

Its important to have work-life balance even when working from home. says Matt Robertson, a partner at Planet X, a marketing firm and production company. While working remotely, I reserve a separate corner of my apartment for work and computer time, while keeping the rest of my space as relaxing and work-free as possible. From hanging with my dog to taking mid-day breaks for the gym, prioritizing my health helps me stay productive as I grow my business.

Part of creating a healthy work-life balance is being able to separate work from home. However, this can be easier said than done when theyre the same place. Create boundaries for yourself. Give your home space for you. It is your home after all.

LaSalle says, I also think, in regards to specifically working from home, its important to create boundaries between work space and private space. We are generally more sensitive to space than we realize, so working in the bedroom, or even in the living room, can make it harder to unplug and get restorative rest in spaces that are associated with work.

And make time for yourself. Says Axe, If possible, set a time when your work day ends and you can focus on quality personal or family time and self-care, [such as] cooking and exercising. Anything you can do to make the following day easier, more organized, and more productive is a good thing. Try tackling the most important tasks first thing in the morning so that your day seems more manageable, allowing you to set boundaries.

If possible, set up a designated workspace separate from where you live. Another option might be to work in a nearby coffee shop or library. Know when the work day is over and hold that sacred, because your health is sacred.

The flexibility of remote work is wonderful and completely changes the modern outlook on work and the work environment. However, it comes with its own new set of challenges and threats to physical and mental health, some of which we may not even be aware of just yet. Listen to your body and be patient with the process.

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How to stay active and healthy during long-term remote work - Fast Company

The diseases covered by the audit are both deadly and costly, said Sharon Silas, GAOs health care director and report contributor. But effectively addressing them is a challenge because efforts are fragmented and each agency is doing its own thing, she said. While some agencies may hold programs accountable for the success (or failure) of outcomes, theres no overarching, cohesive strategy or coordination that spans agencies and programs to ensure that these efforts are not working at cross-purposes.

For example, USDA subsidizes corn production, leading to a pervasively low cost for high-fructose corn syrup and a lingering prevalence in American diets. But this runs contrary to HHSs recommendation to reduce consumption of all added sugars, including corn syrup, which thwart peoples efforts to eat healthfully without consuming too many calories. Said Silas, This is my favorite example of how there are these good things these agencies are trying to achieve that are at cross-purposes with the work of other agencies. Another conflict, not mentioned in the report: USDA also oversees the National School Lunch Program, whose nutrition standards do not include limits on added sugars; as a result, the vast majority of U.S. public schools exceed HHSs suggestion that sugar intake be limited to less than 10 percent of total calories, according to research published earlier this year.

Another issue arises around an HHS recommendation for Americans to eat more fruits and vegetables. USDA programs like SNAP and WIC are meant to help provide affordable food to millions of low-income Americans within their own communities. Still, despite a 2011 National Prevention Strategy that helped federal agencies coordinate on devising healthy food guidelines and ways to remind people to fill up half their plates with fresh produce, officials responsible for the strategy said that the subsequent administration did not implement the strategy or report on progress toward meeting 2021 targets because it was not a policy priority for the former Executive Office of the President, according to the report. At DOD, the ShipShape program educates active-duty service members about how to reduce calorie intake. Yet over 30 percent of young Americans aged 17-24 dont even qualify for military service because of their weightmade unhealthy by a range of factors, from diet, to lack of exercise, to tobacco use, long before they seek to join the armed services. A key takeaway from the reports findings, said Silas, is that someone has to make sure various diet-related health and nutrition goals are not in conflict.

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New GAO report details how federal nutrition programs are thwarted by agencies working at cross purposes - The Counter

Zeaxanthin is a carotenoid molecule found in the cells of your eyes (1, 2).

It has potent antioxidant properties and is linked to several health benefits, such as reducing the risk of age-related macular degeneration, glaucoma, and cataracts (3, 4).

This article explains what zeaxanthin is, its benefits, and its potential risks. It also reveals some top food sources and information about zeaxanthin supplements.

Zeaxanthin is a carotenoid found in the human eye. The other two carotenoids your eyes contain are lutein and meso-zeaxanthin (5).

Meso-zeaxanthin is thought to be created when your body breaks down other carotenoids, and you dont typically get it from your diet (5).

Carotenoids are fat-soluble, antioxidant molecules that are bright red, yellow, or orange. Theyre found in some algae, bacteria, fungi, plants, fruits, and vegetables (6, 7).

Theyre essential nutrients that you have to get from your diet (4, 6).

Of the 700 carotenoids identified in nature, only about 20 have been consistently found in the human body. Of these, zeaxanthin and lutein are primarily found in the human eye (1, 2, 6).

You can find zeaxanthin and lutein in a variety of fruits, vegetables, and animal products, such as egg yolks (1, 2, 3, 4).

They belong to the carotenoid class of pigments called xanthophylls, and theyre found in high concentrations in light-exposed structures in both plants and the human eye (1, 2, 3, 4).

In scientific studies, zeaxanthin and lutein are often described together due to their overlapping functions in the eye, but also because the human body can convert lutein into zeaxanthin (3).

Zeaxanthin is concentrated in the center of the retina, while lutein is found in the peripheral regions of the retina. Together, they form the macular pigment of the eye (2).

Both offer antioxidant benefits, although zeaxanthin is the more effective antioxidant (4).

In humans, the most studied functions of carotenoids including zeaxanthin are vision and their role in eye health and the reduced risk of eye disease (4).

Zeaxanthin is a fat-soluble antioxidant compound of the xanthophyll class of carotenoids. Its one of only two carotenoids found in the human eye, where it plays a key role in vision and eye health, as well as helps reduce the risk of eye disease.

Antioxidants protect the body from oxidative stress caused by highly reactive molecules called free radicals, or oxidants. They reduce levels of free radicals and inflammation in the body (8).

The overproduction of free radicals and chronic inflammation in the body are associated with the development of disease, such as (4, 8, 9, 10):

In addition, exposure to blue light waves has been shown to increase the production of free radicals and oxidative stress in the eyes and is a potential threat to eye health (2, 3, 4).

Research has shown that zeaxanthin reduces oxidative stress and damage in the eye by absorbing blue light, which in turn reduces inflammation and the risk of eye disease (3, 4, 11).

In fact, the most light-exposed layers of the eye contain about 75% zeaxanthin, which absorbs up to 90% of blue light to protect the retina from light-induced damage (3).

Zeaxanthin protects your eyes by absorbing harmful blue light that might otherwise cause damage. It has antioxidant and anti-inflammatory benefits that reduce your risk of eye disease.

Many studies demonstrate that zeaxanthin plays an important role in eye health throughout the lifespan. In particular, its associated with a lower risk of age-related eye disease, including AMD, cataracts, and glaucoma (1, 2, 3, 4, 11, 12).

These eye conditions lead to the destruction of the macula of the eye the region responsible for fine-feature vision. The macula is also where the carotenoids zeaxanthin and lutein are stored (1).

Cataracts, glaucoma, and diabetic retinopathy are all eye conditions caused by damage to the nerves in the eyes due to prolonged high blood sugar levels, which can happen to people with diabetes (2, 3, 13, 14, 15).

AMD is the leading cause of blindness in people over the age of 40 in the United States (1, 2, 3, 16, 17).

Zeaxanthins antioxidant properties help prevent oxidative stress, reduce inflammation in the eye, and protect the macula from damage (2, 3, 12).

Zeaxanthin also plays an important role in eye development in developing fetuses, as well as in optimal vision during young adulthood (3).

A diet rich in zeaxanthin and other antioxidants may increase the density of the macular pigment and is associated with a lower risk of eye disease (3, 12).

Zeaxanthin plays an important role in eye health throughout the lifespan and is associated with a reduced occurrence of age-related eye disease, such as age-related macular degeneration, cataracts, glaucoma, and diabetic retinopathy.

In addition to its role in vision, zeaxanthin is present in regions of your brain associated with cognition, movement coordination, and decision making (2, 4).

Less research has been conducted on the benefits of zeaxanthin for the brain compared with its benefits for the eyes (18).

Nonetheless, studies have shown that people with Alzheimers who have higher levels of zeaxanthin have a lower mortality rate from the disease (2, 4, 19, 20).

Other studies suggest that taking 2 mg of zeaxanthin daily may not improve cognitive function in people with Alzheimers disease (21).

Its unclear how this finding relates to the dietary intake of zeaxanthin from foods. Researchers estimate that the average daily intake of zeaxanthin in the United States is 1.3 mg, but that it may reach as high as 25 mg in some South Pacific populations (3).

More research on the relationship between zeaxanthin, cognition, and Alzheimers disease is needed.

Zeaxanthin is present in regions of the brain associated with decision making, movement control, and cognition, and it may be associated with improved symptoms of Alzheimers disease. The research is promising, but more studies are needed.

Zeaxanthin is found in significant amounts in human skin (4, 22).

In both the eyes and skin, zeaxanthin absorbs harmful blue light waves and prevents oxidative stress caused by free radicals (22, 23).

Many factors influence skin aging and sensitivities, including nutritional deficiencies and ultraviolet (UV) radiation from sunlight (22, 24).

Some symptoms of skin aging include:

Studies indicate that UV protection from zeaxanthin may improve the signs of skin aging. People reaped these benefits both from eating a diet rich in zeaxanthin and applying skin cream that contained zeaxanthin and other antioxidants (22, 23, 24, 25).

Zeaxanthin is also found in human skin, where it provides UV protection that may improve the symptoms of skin aging, such as dryness, wrinkles, discoloration, and loss of elasticity.

Zeaxanthin may also offer a range of other health benefits, including:

So far, scientists have explored most of zeaxanthins benefits regarding vision and eye health.

Research examining its role in other parts of the body is currently scant.

Zeaxanthin may protect kidney health, maintain homeostasis in the body, and even become a therapeutic drug for liver disease. More research exploring these different roles of zeaxanthin is needed.

Zeaxanthin is found naturally in a wide variety of fruits and vegetables. Dark leafy green vegetables are especially rich in zeaxanthin (3, 11).

Scientific sources typically list zeaxanthin- and lutein-containing foods in one category, not separately. This may be because lutein can be converted into the carotenoid meso-zeaxanthin in the eye, but also because the human diet is poor in zeaxanthin (5, 11).

Zeaxanthin is the predominant carotenoid in goji berries. The fruit and seeds are a rich source (29).

Corn, egg yolks, and human milk are other bioavailable sources which means your body can readily absorb the zeaxanthin from these foods (11).

Heres a list of other foods rich in zeaxanthin and lutein, including the amount of both per 100 grams (30):

Currently, there is no daily recommended intake for zeaxanthin. However, an intake of at least 2 mg appears to provide some health benefits (22).

Research has shown that people had the lowest risks of AMD and had slowed cataract growth when they consumed 56 mg of zeaxanthin per day (3).

You may be able to consume 510 mg of zeaxanthin and lutein combined through your diet alone by eating a variety of whole foods, including orange bell pepper, corn, and eggs (1).

Goji berries, eggs, human milk, and corn are among some of the richest sources of zeaxanthin, along with leafy vegetables, carrots, and pumpkin.

The popularity of zeaxanthin-containing supplements and supplements for eye health is increasing (3).

Studies have shown that taking zeaxanthin increases the density of the macular pigment in the eye (3, 11, 12, 31).

One study had people take zeaxanthin supplements for 624 months. It found that 3695% of people had an increased density of macular pigment. Interestingly, this response varied greatly between individuals (3).

A higher macular pigment density is associated with a lower risk of AMD (3, 11, 12).

Studies have shown that taking zeaxanthin supplements may increase the density of the macular pigment in your eye, which is associated with a lowered risk of AMD. However, more research is needed to determine safe and beneficial levels.

Zeaxanthin appears to be generally safe, although scientific findings are inconclusive.

There may be some concerns about taking xanthophylls (which include zeaxanthin) at higher dosages, but more research is needed (32).

Other research estimates that a daily intake of 0.34 mg per pound (0.75 mg per kg) of body weight might be safe. That is equivalent to 53 mg of zeaxanthin for a person who weighs 154 pounds (70 kg) (33).

High levels are generally difficult to consume through diet alone. The average daily intake of zeaxanthin through diet is just 1.3 mg (3).

Scientists need to do more research to establish what dosage of zeaxanthin supplements is safe and beneficial.

Zeaxanthin is generally safe, although more research is needed to establish safe daily limits.

Zeaxanthin is an important molecule in your eyes thats essential for protecting them from damage throughout your lifetime. Its fat-soluble and a member of the carotenoid family.

Its one of just three carotenoids found in the human eye that absorb harmful blue light, and it offers antioxidant and anti-inflammatory benefits that reduce the risk of age-related macular degeneration, glaucoma, cataracts, and diabetic retinopathy.

You can get it from your diet by consuming various whole foods, as well as by taking supplements.

Theres no recommended daily intake for zeaxanthin. Scientists need to do more research to find out the safe and beneficial dosages for humans.

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Zeaxanthin: Health Benefits and Top Food Sources - Healthline