(Family Features) Most of us are familiar with the healthy habits necessary to promote a high quality of life – whether we put them into practice or not. What some may not realize is that many of these common-sense teachings not only prevent disease, they also keep vital organs, such as your eyes, in tip-top shape.

“Your quality of life is closely linked to how well you see,” said Lisa Shin, an optometrist and VSP provider based in Los Alamos, New Mexico. “You can take steps now to take care of your eyes and preserve your vision well into old age.” 

Protect your eyesight and keep your eyes healthy for years to come with these tips:

Eat a healthy diet. Research shows that certain foods can boost eye health and ward off age-related eye changes, such as macular degeneration. To keep your eyes in the best shape, Shin recommends incorporating eye-boosting vitamins and minerals into your diet, such as lutein and zeaxanthin (found in broccoli, corn, squash, peppers, spinach and kale); vitamin C (found in citrus fruits, melons, tomatoes and broccoli); vitamin E (found in legumes, wheat germ, nuts and seeds); zinc (found in whole grains); and omega-3 fatty acids (found in salmon).

Reduce time in the sun. Cataracts are the most common cause of age-related vision loss in adults. Because the sun's ultraviolet rays can increase your risk of developing cataracts, it’s important to take precautions to shield your eyes from the sun. Shin recommends wearing UV protective eyewear, as well as a wide-brimmed hat.

Quit smoking. It’s a no-brainer that smoking is bad for your heart and lungs, but did you realize that it can also damage your eyesight? “Smoking harms nearly every bodily organ, including the eyes,” Shin said. “Cigarette smokers are at greater risk of developing both macular degeneration and cataracts.”

Exercise regularly. Aside from keeping your waistline trim, regular exercise can also keep your eyes sharp. A study in the “British Journal of Ophthalmology” found that those who led an active lifestyle were 70 percent less likely to develop macular degeneration. Participants in the study walked at least two miles a day, but even just 30 minutes of walking a day can go a long way toward keeping your entire body in good shape.

Get an annual eye exam. Even if you think you have impeccable vision, it’s still imperative to schedule an annual eye check-up. The eyes provide a surprising number of clues about your overall health. By simply peering into your eyes, your eye doctor can detect a broad array of health conditions – from hypertension to diabetes – that you might not even be aware you have.
You only have one set of eyes, so it’s crucial to take the proper steps to care for them. By nourishing your body with the right foods, getting regular exercise and going in for regular eye exams, you can keep your vision sharp at any age.

Photo courtesy of Getty Images

Eleven million Canadians are living with diabetes or pre-diabetes, according to the Canadian Diabetes Association. While there are numerous complications associated with the disease, what diabetics might not know is that it can also have a serious impact on eye health.

“Diabetes gives rise to a number of eye-related issues, including cataracts, glaucoma and potential vision loss,” says Dr. Jaswinder Bains. “Anyone suffering from diabetes needs to take extra caution and make sure that they undergo a comprehensive eye examination with their optometrist at least once a year.”

Dr. Bains explains that diabetes can affect all blood vessels in the body, including those in the eye. A condition called diabetic retinopathy occurs when there is a weakening or swelling of the tiny blood vessels in the retina of the eye, resulting in blood leakage, the growth of new blood vessels and other changes. If diabetic retinopathy is left untreated, patients can go blind.

Several factors increase the risk of developing diabetic retinopathy, including poorly controlled blood sugar levels, the length of time with diabetes, smoking, high blood pressure, drinking alcohol and pregnancy.

Fortunately, there are ways to avoid and treat diabetic retinopathy, says Dr. Bains. Controlling blood sugar levels is the first step towards avoidance, so it is important to follow a physician's instructions around diet, exercise and medication.
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Early detection is crucial to treating the condition before serious damage to the eye occurs. An optometrist can identify the signs of diabetic retinopathy through a comprehensive eye exam and prescribe appropriate treatment.

source: www.newscanada.com

By now many of us are aware that a diet low in certain kinds of fat positively impacts our general health and well-being. Everywhere we turn there’s talk of “good” and “bad” fats. But are you aware that your eyes also benefit from a diet that considers the fats you need more of – and those you don’t?

Good and Bad Fat

Certain kinds of fat in our diet are essential to good health. And eating the proper type of fat can help our vision too.

The “good” fats are called essential fatty acids (EFAs), and they are necessary in our diet because our body can't produce them on its own. To remain healthy we must get them from the food we eat.

Trans fatty acids and saturated fat are considered “bad” fats. Trans fats are created when liquid oils are turned into solid fats, like shortening and margarine, through a process of emulsification. Saturated fat occurs naturally in meats, dairy products and tropical oils, such as palm and coconut oil. Unfortunately, saturated and trans fats are found in many popular fast food options like baked goods, potato chips, hamburgers, tacos and pizza. Evidence shows the “bad” fats are responsible for raising our cholesterol and making us more susceptible to chronic inflammation.

Two types of EFAs are omega-3 fatty acids (which occur in foods like cold-water fish and flaxseed) and omega-6 fatty acids (found in meat, dairy, eggs, baked goods, cereals, nuts and most vegetable oils). Both are important for good health; however, our Western diet typified by the consumption of large quantities of meat and processed foods, contains a very large amount of omega-6 fatty acids – not to mention all of the saturated and trans fats that come with these foods. The problem with the “good” fats that we eat, therefore, lies in the ratio of omega-6 to omega-3 fatty acids.

The Studies Say …​
Read more on the CNIB Website here

You’ve probably heard a lot of news about eating right for a healthy heart—focusing on a diet low in fat and abundant in fruits, vegetables and whole grains. But did you know that the same nutrients are also good for your eyes? It’s a natural connection, as your eyes rely on tiny arteries for oxygen and nutrients, just as the heart relies on much larger arteries. Being aware of your diet and keeping your arteries in good shape offers a two-for one benefit.

Recent studies, known as the Age-Related Eye Disease Study (AREDS) published in October of 2001 and a follow-up, (AREDS2), published in May of 2013, zeroed in on the effects of certain antioxidants, including vitamin C, vitamin E, beta-carotene, zinc, lutein and zeaxanthin on eye health. 

The AREDS studies were aimed at people with age-related macular degeneration (AMD)—a disease that takes away the detail and color at the very center of your vision, blocking out letters and faces. The studies concluded that patients with moderate and advanced AMD could benefit from antioxidant supplements. “If you don’t have AMD, we don’t see a need to take high-dose supplements, notes Dr. Paul Bernstein of the Moran Eye Center, a site for the national AREDS2 study, “but it is always wise to focus on a good, heart and eye-healthy diet.”

Shopping List

Think brightly colored fruits and vegetables when you shop for produce. The more vibrant and darker the colors, the better. 

• Leafy green vegetables, such as spinach, kale, broccoli, and chard are rich in lutein and zeaxanthin, as are peaches, persimmons, mangoes, and papaya. And, don’t forget eggs.
• Carrots, sweet potatoes, apricots and cantaloupe deliver lots of beta-carotene.
• Citrus fruits—oranges, grapefruits, tangerines, and lemons are high in vitamin C
• Cold water fish, such as salmon and tuna are high in omega-3 fatty acids.
• Oysters, lean red meat, poultry and fortified cereals are great sources of zinc.

Source

To see some great Kale Recipes Please Click Here

There is no doubt that Kale is one of the best foods for protecting your vision.  As blogger Julie Upton, RD, wrote on Health.com:

“…green and yellow fruits and vegetables are packed with lutein and zeaxanthin, two nutrients that seem to protect the retina against oxidative damage and decrease risk for AMD. (The mineral zinc, and other antioxidants, such as beta carotene, have also been shown in some studies to provide protection against AMD.)

Some of the most absorbent forms of lutein and zeaxanthin are found in foods containing fats, such as egg yolks, pistachios, and avocados. Corn, spinach, squash, collard greens, kale, tomato products, and lettuces are also good sources.”

SO, MAKE SURE TO EAT YOUR GREENS, ESPECIALLY KALE.

If your eyes itch, are red, tearing or burning, pay attention to what they may be telling you. You may have eye allergies, or allergic conjunctivitis, a condition that affects millions of people each year. It is a condition that can occur alone, but often accompanies nasal allergy symptoms, such as sneezing, sniffling and a stuffy nose. And, while most people treat nasal allergy symptoms, they often ignore their itchy, red, watery eyes. 

Eye allergy triggers

Allergens that may be present indoors or outdoors can cause eye allergies. The most common outdoor airborne allergens are grass, tree and weed pollens. People who are sensitive to these allergens suffer from seasonal allergic conjunctivitis, the most common type of eye allergy.

Pet hair or dander, dust mites and molds are the most common indoor allergens. These indoor allergens can trigger symptoms for some people throughout the year, resulting in perennial allergic conjunctivitis.

Cigarette smoke, perfume and diesel exhaust may inflame your eyes. They can act as irritants that cause non-allergic symptoms, or they can make your allergic response worse.

Eye allergy causes

Just like hay fever and skin rashes, eye allergies develop when the body's immune system becomes sensitized and overreacts to something that is ordinarily harmless. An allergic reaction can occur whenever that "something" - called an allergen - comes into contact with your eyes. The allergen causes certain cells in the eye (called mast cells) to release histamine and other substances or chemicals that cause blood vessels in the eyes to swell, and the eyes to become itchy, red and watery.

Can eye allergies harm my eyesight?

Eye allergies, specifically allergic conjunctivitis, can be extremely annoying and uncomfortable, and they may disrupt your day-to-day activities, but they usually do not harm your eyes. However, there are rare conditions that are associated with atopic dermatitis (eczema) and other diseases can cause inflammation that may affect the eyesight. Chronic forms of eye allergy may also be caused by application of eye drops and creams, or even cosmetics.

What to do if you are unsure? 

More than likely a simple antihistamine can help with your symptoms, but in cases where the allergy symptoms are persistent or unbearable, we can have a look for you and let you know what you can do to make the symptoms better. Book your appointment by calling  (905) 751-0169. 

Have you had your spinach today? The savory dark-green leafy green, among many vibrantly colored vegetables and fruits, is frequently overlooked, and often nonexistent on the plates of Americans across the country.

We often hear why we need fruits and veggies - for heart health and cancer prevention. Now we can add to that list "eye health" - something that's so often taken for granted when we're young. But, don't assume your vision will keep getting worse as you age and that there's nothing you can do about it. You can do something about it.

"Nutrition is critical," says Robert Abel, Jr., M.D., clinical professor of Ophthalmology at Thomas Jefferson University and author of "The Eye Care Revolution." A firm believer that the eyes can be a good indicator for general body health, Abel adds, "We need an orchestra of nutrients, not just one player" for good eye health. The nutrient "players" at the top of the good eye-health chart are largely found in fruits and veggies. So, make sure you're consuming a total of five servings of fruits and vegetables every day. That's a minimum!

Where to Begin

Are certain fruits and veggies better than others for eye health? Yes. But just eating more fruits and vegetables period is the best place to begin. According to the Produce for Better Health Foundation, just 27 percent of women and 19 percent of men report eating the Food Guide Pyramid-recommended five servings of fruits and vegetables each day.

Maye Musk, a registered dietitian, international speaker, and author of "Feel Fantastic" and "Executive Stamina" says, "Eating a variety of fruits and vegetables, especially dark-colored ones like carrots, broccoli and Hubbard squash" is important for the eyes. The deep-colored fruits and vegetables are typically "good sources of beta-carotene and many, many carotenoids," she adds. Beta-carotene and certain carotenoids (plant pigments) are just a handful of the array of nutrients linked to good eye health.

Let's take a closer look at some of the vital vision-healthy nutrients, especially those so richly found in veggies, fruits and other plant-based foods.

Vitamin C

A water-soluble vitamin and effective antioxidant, vitamin C helps keep eyes young and healthy by protecting some parts of the eye against damage caused by ultraviolet light. Antioxidants are substances that help protect cells from the natural but damaging effect of oxidation.

Barbara Gollman, M.S., R.D., an expert on functional foods and phytochemicals and co-author of "The Phytopia Cookbook: A World of Plant-Centered Cuisine," says, "Vitamin C might help prevent cataracts or delay their development, but studies do not confirm this yet." Cataracts, a clouding of all or part of the lens of the eye, cause blurred or dimmed vision and unusual sensitivity to light.

Think of vitamin C as an age-protector for your eyes, kind of the way rust-protector is for your car or wrinkle cream is for your skin. Thanks to the popularity of OJ, most Americans meet their minimum vitamin C needs, which is 75 milligrams for women and 90 milligrams for men.

But studies indicate we might need as much as 300 milligrams, possibly more, for a cataract-preventive effect. Where do you find vitamin C besides citrus fruits? Go for guava, red bell peppers, papaya, broccoli, Brussels sprouts, kohlrabi, mango, strawberries, raspberries and pineapple.

Vitamin E

This fat-soluble vitamin and potent antioxidant, may help in prevention of cataracts and age-related macular degeneration (AMD), a common eye disease associated with aging. AMD impairs vision by affecting the macula, a small spot in the center of the retina where vision is sharpest. Blurred vision is often the first symptom of this leading cause of irreversible blindness in people over age 65.

Abundant in the food supply, vitamin E is especially high in vegetable oils. That's one good reason why we don't want to overdo our "fat-free" eating. Some of the best sources of vitamin E: wheat germ oil, sunflower seed kernels, sunflower oil, hazelnuts, almonds, cottonseed oil, wheat germ, papaya, fortified cereals and peanut butter.

Zinc

This trace mineral may have a protective effect on the development of some forms of early AMD. As zinc is acutely concentrated in the eye, Dr. Abel says zinc is "very important for the retina," the back part of the eye that senses light.

Zinc intake seems to drop as we age - when our eyes need it most. To be sure you're getting enough zinc, enjoy wheat germ, garbanzo beans, black-eyed peas, sunflower seeds, almonds, tofu, brown rice, milk, ground beef and chicken.

Beta-Carotene

A carotenoid and antioxidant, beta-carotene aids in night vision and maintaining good vision. It may play a small role in cataract prevention. Luckily, beta-carotene, which is converted into vitamin A in the body, is easily obtained through the diet. Gollman suggests, "Beta-carotene supplements are not recommended."

Don't worry about eating too much beta-carotene. Your skin might temporarily turn an unusual shade of orange, but it's harmless. For a beta-carotene boost, choose apricots, carrots, sweet potatoes, collard greens, beet greens, turnip greens, kale, spinach, papaya, red bell pepper, cantaloupe, winter squash and romaine lettuce.

Carotenoids are antioxidants that are plant pigments. This category is considered by many eye-care and nutrition experts to be the most promising of the eye-protective nutrients. Over 600 carotenoids are known, though just a handful are found in the diet and even fewer are found in the human body. Alpha-carotene, beta-carotene, cryptoxanthin, lycopene, lutein and zeaxanthin are all found in the body, but only lutein and zeaxanthin are found in the eye.

Specifically, these two carotenoids help maintain the health of the retina and macula, potentially "protecting against AMD" adds Gollman. Carotenoids give foods their rich colors. They give spinach, kale and broccoli their delicious orange-yellow color. Huh?

Actually the carotene is disguised as dark green by the chlorophyll in their leaves. Carotenoids also make tomatoes ruby red, watermelons vivid pink, and sweet potatoes deep orange.

So, "color" your plate happy - it'll make your eyes healthy!

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Amblyopia: Also called lazy eye. Decreased vision in one eye that leads to the use of the other eye as the dominant eye. A problem most commonly associated with children.

Astigmatism: An eye condition where the eye cannot focus light uniformly in all directions resulting from an irregular curvature of the cornea, the crystalline lens, or the eye itself. Astigmatism results in mild to moderately blurred vision and/or eyestrain.

Cataracts: A cataract is a clouding of the crystalline lens of the eye that makes it hard for light to pass through and be focused properly. In a normal eye, the crystalline lens is almost transparent, however injury, age or disease can cause the lens to eventually lose its clarity. When the lens becomes 'opaque,' it is called a cataract. Treatable by surgery.

Conjunctivitis (Pinkeye): An eye condition caused by the inflammation of the conjunctiva, or clear membrane covering the white part of the eye and lining of the eyelids. The eyes will often appear swollen and red while also feeling gritty. It is often viral and may be contagious. There are actually 20 different types of conjunctivitis – from fairly common strains that usually pose no long-term danger to you or your child's vision – to types that are resistant to antibiotics. Call or see your doctor to treat pinkeye.

Cornea: The transparent, multi-layered front part of the eye that covers the pupil and iris. It provides most of the eye’s optical power.

Floaters and Spots: A generalized term used to describe small specks moving subtly but noticeably in your field of vision. A floater or a spot is likely a tiny clump of gel or cells in the vitreous – the clear, jelly-like fluid inside your eye. Aging, eye injury and breakdown of the vitreous are the main causes of floaters and spots. If you notice a sudden increase in the number you see, call your eye care professional.

Fovea: A tiny spot in the center of the retina that contains only cone cells. This area is responsible for our sharpness of vision.

Glaucoma: A common cause of preventable vision loss when excessive pressure within the eye damages the optic nerve. Treatable by prescription drugs or surgery.

Hyperopia: A condition where distant objects are seen clearly, yet objects close up are seen less clearly. Also commonly referred to as “farsighted.”

Iris: The pigmented (colored) membrane that lies between the cornea and the crystalline lens that controls the size of the pupil.

Crystalline Lens: The eye’s natural lens located directly behind the iris. It has the ability to change shape to focus light rays onto the retina.

Macula: The part of the retina responsible for the sharp, central vision needed to read or drive.

Macular Degeneration: A group of conditions that include a deterioration of the macula causing a loss of central vision needed for sharp, clear eyesight. It is a leading cause of vision loss and blindness in those 65 years of age and older. Macular Degeneration is also called AMD or ARMD (age-related macular degeneration).

Myopia: A condition where distant objects appear less clearly and those objects up close are seen clearly. Also commonly referred to as “nearsighted.”

Nyctalopia: Commonly called “night blindness,” this is a condition that presents as impaired vision in dim light or darkness.

Optic Nerve: A bundle of nerve fibers that carries messages from the eyes to the brain.

Photophobia: Also called “light sensitivity”, this is a condition that can have many underlying causes, and can be prompted by many medications. Protection from bright light is critical for anyone with photophobia.

Pterygium: A raised growth on the eye that is most often directly related to over-exposure to the sun. Dry, dusty conditions may also contribute to development of these growths. Protecting your eyes from UV radiation is a critical preventive measure.

Pupil: The opening in the center of the iris that changes size to control how much light is entering the eye.

Pupillometer: An instrument used to measure the distance between pupils. This measurement is used to position the eyeglass prescription correctly in front of the eye.

Retina: Part of the rear two-thirds of the eye that converts images from the eye’s optical system into impulses that are transferred by the optic nerve to the brain. Consists of layers that include rods and cones.

Rods and cones: These are cells inside the eye used by the retina to process light. Rods are used for low light levels (night vision), cones are used for sharp visual acuity and color perception.

Sclera: The white part of the eye – composed of fibrous tissue that protects the inner workings of the eye.

Single-Vision: Types of lenses that correct one vision problem, like near or far-sightedness.

Snellen Chart: This is the commonly seen eye chart often topped by a large letter “E” used in eye examinations. This measures your eye’s visual acuity, or the ability to see sharp detail clearly.

Strabismus: Sometimes called “crossed eyes” in young children, this condition is the lack of coordination between the eyes, such as one or both eyes turning in, out, up or down.

image provided courtesy of www.freedigitalphotos.net