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diabetes Archives | Heritage Eye, Skin & Laser Center

10 Foods That Boost Eye Health

By | Blog, Eye Care, Health and Nutrition

foods-that-boost-eye-health

 

 

 

 

Are there foods that promote healthy eyes? There certainly are.  There are a number of foods that can help protect your eyes and reduce your risk of serious eye conditions. The doctors at Heritage Eye, Skin & Laser Center in Stockton are dedicated to providing the best eye care in Stockton and they recommend a healthy diet with plenty of fruits and vegetables to help keep your eyes healthy. In fact, we often see Dr. Miselis, Board Certified Ophthalmologist, Medical Director and Surgeon for Heritage Eye, Skin & Laser Center, eating his favorite salad for lunch – loaded with an assortment of dark leafy greens, plus a variety of seeds and berries.

If you want to help your eyes stay as healthy as possible, here’s a list of foods that are great for your eyes and worth incorporating into your family meal planning.

Zucchini
Zucchini is rich in lutein and zeaxanthin, which help protect the central retina from damage caused by the sun’s ultraviolet (UV) rays and high-energy visible (HEV) light. Prolonged exposure to UV and HEV rays may damage the retina and increase your risk of developing macular degeneration. Some research suggests lutein and zeaxanthin may reduce the risk of cataracts later in life.

Broccoli
Broccoli and broccoli sprouts have been found to protect the retina from free radical damage. This may be due to a compound in broccoli called sulforaphane which naturally boosts the body’s own defense system against free radicals.

Eggs
Eggs are rich in cysteine and sulphur, two components of glutathione, a protein that acts as an antioxidant for the lens of the eye. This may explain why sulphur-containing compounds have been found to protect from cataract formation. Egg yolks also contain lutein and diets high in lutein can help to reduce the risk of developing age-related macular degeneration.

Garlic and Onions
Sulphur-rich garlic and onions are important for the production of glutathione, an important sulphur containing protein that acts as an antioxidant for the lens of the eye. Raising glutathione levels can be instrumental in both prevention and resolution of visual problems like macular degeneration, glaucoma or cataracts.

Tomatoes
Tomatoes contain two eye-healthy nutrients — lycopene and lutein. Both of these phytochemicals are carotenoids, found to be helpful for vision. Lycopene has been well documented as effective in cancer-protection, but its antioxidant capabilities also act to protect the eyes from sun damage.

Carrots
The old axiom that carrots are good for the eyes is not just a myth. Carrots are rich in beta carotene (precursor to vitamin A, a necessary nutrient for vision), lycopene (a phytonutrient antioxidant protective of UVB radiation in the eye) and lutein (a protective phytonutrient found in high concentrations in the macula which protects it from free-radical damage).

Blueberries
In addition to having the eye-healthy carotenoids lutein and zeaxanthin, blueberries contain anthocyanins, eye-nourishing phytonutrients which have been shown to improve night vision. They also contain flavonoids like rutin, resveratrol and quercetin which may help to prevent macular degeneration. Blueberries also contain minerals necessary for proper vision and are associated with reducing eye fatigue

Apricots
Apricots are rich in both beta-carotene and lycopene, two phytochemicals that promote good vision. Beta-carotene is converted by the body to vitamin A, an important antioxidant that resists oxidative stress damage to the lens of the eye, helping to prevent cataracts and macular degeneration.

Fatty Fish
Cold-water fish such as salmon, tuna, cod, haddock as well as sardines are rich in the healthy Omega-3 oils. Fish are especially high in EPA and DHA, two Omega-3 fats which are important for cellular health. DHA makes up 30 percent of the fatty acids that comprise the retina. Low levels of DHA have been linked to dry eye syndrome.

Leafy Greens, Fruits and Berries
They’re packed with vitamin C, lutein and zeaxanthin—antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts.

Sources:  www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/lutein?sso=y
www.ncbi.nlm.nih.gov/pubmed/16210721                               

Exercise Your Way to Healthier Eyes

By | Blog, Eye Care, Health and Nutrition

exercise-for-healthier-eyes

Who doesn’t want increased energy, a toned, fit body and improved health? It’s no secret that exercise is the best way to get in shape and avoid serious health conditions. But you may be surprised to learn that you can actually exercise your way to healthy eyes too.

Like your heart, brain, and lungs, your eyes are impacted by how you care for your body. Regular exercise can help prevent eye conditions linked to obesity and being out of shape:

  • Glaucoma causes damage to the optic nerve. Simply walking 2 or 3 times a week can help lower pressure on the nerve in the eyes.
  • Diabetic Retinopathy can lead to blindness unless a regimen of the right diet and exercise is followed.
  • Age-related Macular Degeneration(AMD) is a leading cause of vision loss in Americans 60 years of age and older. Lowering blood pressure through a good diet and exercise may help slow the progress of AMD.

Get Fit to See the New You

Searching for a new fitness routine to get in shape? Fitness is about more than just exercising—it’s a lifestyle change that includes eating right, getting enough exercise, and taking care of your overall health. Today is your day to make that lifestyle change.

Start by Focusing on Your Plan to Get Fit
Start simple and set realistic goals–and write them down! This will help you stick to your plan and track your progress. Find sources of motivation like quotes, photos, anything that will encourage you to stay on track and keep them close by.

Put Your Plan into Action
Get plenty of exercise. Studies show that exercise decreases pressure in your eyes, both right after exercise and over longer periods of time in those who exercise regularly.

Keep it fun. Mix up your fitness routine with combinations of strength and cardio. If you don’t feel motivated to get moving, try jump-starting your fitness routine by shaking it up a little.
Zumba and ballroom dancing are all the rage and super fun ways to get in shape. Head outside and roller skate, bike, or go on a hike—all are great calorie burners too.

If you’re short on ideas, check out sites like active.com and caloriecount.com for tons of fitness information.  If it’s too cold to go outdoors, pick up the latest fitness DVD and create a work-out atmosphere right in your living room. Don’t get stuck in a rut: change up your routine frequently to get the biggest bang out of your exercise time!

No time for exercise? You can squeeze it in between everyday tasks such as:

  • taking the stairs at work instead of the elevator
  • walking to your co-worker’s desk instead of sending an e-mail
  • doing lunges or squats while brushing your teeth
  • contracting and holding your abs while working on your computer – try for 10 every hour
  • taking the dog for a long walk or jog—try doing a few lunges on the way

When you’re tempted to slack off, or quit exercising all together, just remember how terrific you’ll look and feel when you keep moving. Then, think about how precious your eyesight is—you’ll probably agree it’s worth working out a few minutes each day to reap the rewards of good health and great vision!

Along with your new exercise routine, make it a routine to get an annual eye exam. Combining fitness with yearly checkups will increase your defense against serious health conditions.

Source: www.vsp.com