There Is Something In Your Eye – Now What?

It is never planned. You could be putting on makeup, gardening, or even just running errands on a windy day, but all of a sudden you have something in your eye and it hurts. What do you do?
something in your eye

Small Foreign Objects

First and foremost – DON’T RUB your eye!! This could scratch your cornea and make things much worse.

  • Wash your hands thoroughly with soap and water.

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  • In a well-lighted area, look in a mirror to try and find the object in your eye.

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  • If you wear contacts, remove them before trying to remove the object or flushing your eye.

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  • Try blinking and letting your natural tearing flush out the object.

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  • If the object is on the colored part of the eye or under the upper lid you can try to flush it out gently with clean cool or lukewarm water in one of three ways:
     

    1. Completely fill an eyecup or small juice glass with water and put your open eye into the container to flush out the object. Do this standing over a sink as the water will overflow.

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    2. Use a clean eyedropper and fill with water. Be careful to not touch the tip of the eyedropper to the eye.

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    3. Turn your head so your eye is down and to the side, then hold your open eye under a faucet.

     

  • If the object is in the corner or on the white part of the eye you can try flushing the eye using one of the methods listed above or a using wet cotton swab or twisted piece of tissue to lightly touch the foreign object. Make sure to not apply pressure to the eye.

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  • If it is under the lower lid you can use any of the methods above by gently pulling down on your lower lid to access the object, but be careful to not push the object further down.

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  • A scratchy feeling of slight discomfort may continue for a short time after removing a small object. I discomfort continues after 24-48 hours, your eye becomes red or your vision becomes blurred, immediately seek medical attention.

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  • Never use tweezers, toothpicks or other hard objects to remove an object as these could damage your eye.

Never try to remove a piece of metal, anything that has punctured your eye or an object that will not come out after flushing with water. Cover both eyes to help prevent eye movement and there is no pressure on the eyes. Have a friend drive you to eye doctor immediately.

Chemicals

Do not touch your eye, but IMMEDIATELY flush your eye with clean running water from a faucet.

  • Flush your eye for a minimum of 15 minutes holding your eye open and at an angle so the runoff water does not run into the other eye. If both eyes are affected or the chemicals are on other parts of the face or body, you need to do the flushing in a shower.

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  • If you wear contact lenses, leave them in and start flushing immediately. If they do not fall out from the flushing process you can try to remove them. Then repeat the entire flushing process.

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  • Seek medical attention immediately upon completing the flushing process, regardless of how your eyes feel.

Prevention

The best way to protect yourself from getting anything into your eyes is to protect them.

  • Never use chemicals without wearing goggles that completely surround and protect the eyes.

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  • Wear specially designed goggles when swimming.

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  • Wear goggles when participating in sports where you could get hit with any flying object like a ball or bat. Also in any sport where you could get an opponent’s elbow or hand in your eye.

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  • Wear protective eyewear when using power tools or striking tools like hammers.

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  • When you are cycling, in dusty areas or it is windy, also protect your eyes with sunglasses or other protective eyewear.

 
Susan DeRemer

Susan DeRemer, CFRE
Discovery Eye Foundation

Can You Get Sunburned Eyes?

You know to slather on lots of sunblock before going out in the sun, and to keep applying it throughout the day. What about your eyes? Do you always wear a brimmed hat and sunglasses? Even on cloudy days? Can your eyes get sunburned?

The short answer is yes, you can get sunburned eyes, and just like your skin, it could come back and haunt you in the future.
 

eyes get sunburned
photo courtesy of Sarah DeRemer

Severely sunburned eyes, known as photokeratitis, is a result of prolonged exposure to the sun’s ultraviolet rays and can cause a burning sensation and blurred vision. Realize that these damaging UV rays do not just come directly from the sun, but also from the reflection of these rays from water and sand.

Symptoms of sunburned eyes include:

  • Eye pain
  • A  gritty feeling
  • Burning sensation
  • Red eyes
  • Swollen eyes and/or lids
  • Watery eyes
  • Blurred vision
  • Sensitivity to light
  • Glare and halos around lights
  • Headaches

These symptoms are temporary and should resolve on their own within 24 to 48 hours. If the symptoms last longer, see your eye doctor immediately.

While waiting for your eyes to recover you might want to:

  • Stay indoors and wear sunglasses to help with your increased light sensitivity.
  • Keep your eyes moist with preservative-free artificial tears.
  • Use OTC pain relievers to help with the pain and follow the recommended dosage.
  • DO NOT rub your eyes.
  • If you wear contact lenses, remove them immediately and stop wearing them until your eyes have returned to normal.
  • You may find that placing a cool, damp cloth over your closed eyes is soothing.

Just like with your skin, the UV rays do have a long-term effect on your eyes.  Sunlight can cause a slow deterioration of the cells in your eyes that could lead to eye diseases such as age-related macular degeneration and cataracts. Therefore it is best to limit you exposure to both direct and reflected UV rays.

The best ways to protect your eyes include wearing sunglasses that block 100% of the UV rays and a hat.  Not all sunglasses have UV protection, so make sure the ones you select do, and wear them whenever outdoors. Even on a cloudy day as UV rays penetrate clouds. For maximum protection consider wrap-around glasses to protect you from direct and indirect sunlight.  If you are participating in sports, goggles or glasses designed for your specific sport might be the best option. And don’t forget to wear a brimmed hat. It will not only protect you from indirect sunlight, it will also protect your face from sunburn.

Susan DeRemer

Susan DeRemer, CFRE
Discovery Eye Foundation

Double Vision and Cataracts

Double Vision and Cataracts

Double vision, like all sudden vision irregularities is definitely something to take seriously, especially if you’ve had no history of it in the past. Even if it’s a temporary thing, it’s still something you should talk to your eye doctor about, just in case. double vision and cataracts

Known to the medical community as diplopia, double vision is when a person sees two images of an object where there should only be one, either some of the time or all of the time. The second image can be horizontally, vertically, or diagonally placed to the original, depending upon the cause of the doubled images.

Normal vision, called single binocular vision, works by having each eye produce its own image. Your brain allows your eyes to work together, so you can focus on a single area, then reconciles the two slightly images together, giving you clear sight.

Eye muscles that don’t work as well as they should, or nerves connected to the eye not functioning properly can very well result in double vision.

There are three basic types: physiological, binocular, and monocular.

+ Physiological double vision affects images in the background – things you are not currently focusing upon. This type of double vision can even be something the patient doesn’t notice, because the brain can compensate for it. Children are the most likely to complain about this kind of double vision.

+ Binocular double vision are cases where double vision occurs in both eyes, because they are not working together as they should. If you can cover one eye to get rid of the double vision, it’s binocular double vision.

+ Monocular double vision, in which only the images from one eye is doubled sometimes produces an effect known as ghosting, where the doubled-images appear to be very close together. If you cover the unaffected eye, you’ll still experience double vision. This is often an early sign of a cataract – a cloudy part in the lens of the eye. The light coming into your eyes can be scattered by the cataract, causing double vision in that eye. According to Prevent Blindness America (PBA), cataracts are the biggest cause of blindness in the world, and the most common reason people over 40 lose their vision. In the United States alone, more than 22 million people over the age of 40 are affected by cataracts. The number is expected to grow to more than 30 million by 2020 as the population ages.

Signs of a Cataract

Cataracts begin small, and unless you just happen to get a comprehensive eye exam just as it develops, it will be unnoticeable. As it grows, your vision may blur just a little, or become somewhat cloudy. In some cases, a cataract will cause lights to flare and seem too bright to your eyes. Colors may look faded. Sometimes, they can even briefly improve your vision. Eventually, however, you’ll notice a loss of vision quality that will necessitate a visit to your eye doctor – like double vision.

No one is sure why cataracts develop, which is one reason it’s so important to get a comprehensive eye exam at least once a year, especially if you happen to be over 40 years old. Age is one of the most common risk factors for cataracts, but other risks include family history, previous eye injuries or surgeries, use of corticosteroid medication, smoking, obesity, diabetes, hypertension, and ultraviolet radiation, just to name some.

Cataract Treatment

Medical science has been rapidly advancing over the past few decades, including the fields involving the eye. Where a cataract was once sure to cause blindness in one or both eyes, if caught early enough, they can be removed by surgery in a fairly simple procedure. At first, the effects of cataracts can even be temporarily corrected with new glasses or the right lighting, but eventually it will grow to the point where surgery should be seriously considered.

Today’s methods of cataract surgery are highly successful. Statistics from PBA state more than 3 million Americans go through cataract surgery every year, with 9 out of 10 having their vision fully restored afterwards.

The standard procedure is for the surgeon to remove the clouded lens in your eye and replace it with a clear plastic device called an intraocular lens (IOL). These IOLs are constantly being improved, so surgeons can insert them more easily, and they are more useful to the patient receiving them. In fact, even specialized IOLs are being developed. Some might block ultraviolet light to prevent retinal damage, while others may very well correct your vision so you no longer need glasses if you needed them before.

If you find the sight in one of your eyes is showing double images, it may be a cataract, but fortunately, the state of optical surgery is so well-developed today, you can have a cataract removed in the course of an afternoon, and have clearer vision for decades to come.

5/26/16

Laura O'Donnell thumbLaura O’Donnell
EyeCare 20/20

13 Tips for Using Eye Makeup

Makeup may be an essential part of your every day routine. Or it could be something you do for special occasions or to make a fashion statement. Regardless of the occasion, eye makeup needs to be used with care to prevent infection or vision loss.
eye makeup
Here are 13 tips for using eye makeup.

1. Wash Your Hands
You are constantly using your hands and touching everything, so bacteria are always on them. This means you can transfer these bacteria onto your makeup and in your eyes. Wash your hands before applying any makeup.

2. Never Share, Never Borrow
We were all taught to share when we were children. This is not a good idea when it comes to cosmetics. When you share your makeup you are also sharing bacteria. The main danger is passing on viral conjunctivitis, or pink eye. The bacteria exist before the symptoms are apparent.

3. Eyeliner Has Its Place
Eyeliner is to be used to line the eye outside the top of the lash line and not in the eyelid margin that runs along the surface of the eyeball. There are tiny pores in the margin that produce the essential oils required for stable tear film. If the pores become clogged, it can lead to a sty, dry eyes, irritated or infected eyes.

4. Mascara
Throw away any mascara after six months because it dries out and can flake off, getting into the eye. Depending on the ingredients in the mascara, those flakes may contain something that could scratch the cornea or become an eye irritant. Also be careful when applying mascara that the wand does not touch the eye to avoid contamination.

5. False Eyelashes
Be wary of putting too much glue on the lashes and not letting it dry a bit before placing them on the lid above your own lashes. If glue enters the eye it can cause abrasions, bacterial infections, or you could be allergic to the ingredients.

6. Storage Is Important
Don’t store makeup in warm or hot places such as your car or suitcase on a warm day. Heat destroys the preservatives that keep bacteria away. Hot temperatures are a breeding ground for bacteria. Even at home keep your cosmetics in a cool, dark place.

7. Shelf-Life
Just like most perishables that use preservatives, cosmetics need to be discarded after 3-4 months to prevent possible infection.

8. Keeping Clean
Wash your brushes and applicators thoroughly and regularly to keep them clean and avoid the buildup of bacteria and oils. This also includes eyelash curlers. Think about using disposable applicators that get used once and are then thrown out.

9. Know Your Ingredients
It is important to know what is in your eye makeup. Some mascara contains parabens which can cause an allergic reaction and a stinging sensation if it gets in your eye. Kohl eyeliners may contain lead. Pencils and shadows that are iridescent, glittery or shiny may contain ingredients that could scratch the cornea or irritate the eye. Never use glitter on your eyes as it can severely scratch your cornea.

10. Don’t Mix Uses Don’t use a lip pencil on your eyes or vice versa. The danger is bacteria, as the bacteria in your saliva in different from the bacteria in and around your eyes. The FDA warns to never use your saliva to moisten cosmetics such as eyeliner, mascara or eye shadow.

11. Irritated Eyes
If your eyes appear irritated or infected contact your eye doctor and suspend ALL use until directed by your doctor. Before you go back to wearing eye makeup, replace all of it to void spreading the bacteria, and wash all applicators thoroughly.

12. Don’t Be Moving
Never apply makeup in a moving vehicle. Even if you aren’t driving, another vehicle can rear-end you and any applicator will go in your eye, possibly cause the loss of an eye. Do not apply makeup when driving, as your eyes should be focused on the road and not a mirror.

13. Removing Eye Makeup
It is important to carefully and gently remove your eye makeup each night before bed to make sure that your cosmetics don’t work their way into your eye, build up and cause damage. Try not to use waterproof mascara as it is harder to remove and increases your chances of getting something in your eye. Avoid foaming options as they likely contain sodium lauryl sulfate which can dry out the skin around the eye. Also watch out for any ingredients that are known to clog pores or contain fragrances. Try not to use waterproof mascara as it is harder to remove.

5/19/16

Susan DeRemerSusan DeRemer, CFRE
Discovery Eye Foundation

 

AMD and a Healthy Diet: How they Relate

While there is still no concrete answer as to why some do not develop age-related macular degeneration (AMD) and other’s do, significant studies have proven the importance of a healthy diet and the mitochondria.

AMD is the leading cause of vision loss for those over 60 years of age in the developing countries. For decades we have studies that show the genetics and environmental factors associated with AMD. There have been over 20 genetics modification associated with AMD but there is no single gene that “causes AMD in all cases.” The genes most highly associated with AMD are found in the complement system, an important system related to controlling the inflammation in our body. A change in the complement factor H (CFH) gene from a low risk gene to a high risk gene has been associated with 43% of those developing AMD.

However, some people who have this high risk CFH gene but never develop AMD. This leads us to believe that the genetics are not the entire answer. The other factor has to do with the environment. Smoking is the leading risk factor, along with aging, exposure to sunlight and higher body mass index (obesity). But again there are obese people that smoke and never develop AMD. So, while the environmental risk factors are important, they do not answer the entire question of “why do some people get AMD but others do not?”

Recently, researchers have recognized that a major factor in the dry form of AMD is that the retinal cells begin to die off. Therefore, they have looked at important factors that keep cells alive. The mitochondria are one of the most important elements that protect the cells in the body. These subunits or organelles, produce energy for the cells, acting like batteries for the cells. And just like the batteries in a flashlight – if the batteries are not working then the flashlight dies. The same thing happens with cells – when the mitochondria are not healthy, then the cells eventually will die. Therefore to protect ourselves, it is important to keep the mitochondria healthy. One way to do this is to eat healthy foods. Over the past 20 years, the National Eye Institute (NEI) has conducted a series of studies that have identified foods and supplements that are good for the retinal cells and also the mitochondria.

 

super greens, spinachThe National Eye Institute has recommended that people who are high-risk for developing AMD eat diets rich in green leafy vegetables, whole fruits, any type of nuts and omega 3 fatty acids. Many of these foods have anti-oxidant properties that help to “turn off” genes involved with inflammation, an important factor of retinal diseases. Salmon, mackerel and sardines have the highest levels of omega-3 fatty acids. An analysis that combined the data from 9 different studies showed that fish intake at least twice a week was associated with reduced risk of early and late AMD. Other studies show that Omega-3 fatty acids improve mitochondrial function, decreases production of reactive oxygen species (free radicals that damage cells) and leads to less fat accumulation in the body. The green leafy vegetables contain important protective macular pigments (carotenoids) called lutein and zeaxanthin that reduce the risk of AMD by 43%. High levels of lipid or fat deposits in the body (obesity) can “soak-up” the lutein and zeaxanthin so that they are not available to protect the retina.

The goal is to increase the omega-3 fatty acid and carotenoid levels to protect the eye. Below is a list of foods that are eye healthy:

Foods that have lutein or zeaxanthin:

– 6mg/d of lutein and zeaxanthin – decreased

– Lutein/zeaxanthin content – ug/100g wet weight

– Kale, cooked – 15,798

– Spinach, raw – 11,935

– Spinach, cooked – 7,053

– Lettuce, raw – 2,635

– Broccoli, cooked – 2,226

– Green peas, cooked – 1350

Source: Johnson, et al 2005 Nutr Rev 63:9

 

To help kickstart an eye healthy diet, here is a list of “eye-healthy recipes” that provide nutritional support for the mitochondria and retinal cells.

Asparagus Soup
Kale Chips
Quinoa Collard Green Wraps with Summer Vegetables
Smoked Salmon Rillettes

Sources:
Geoffrey K. Broadhead, John R. Grigg, Andrew A. Chang, and Peter McCluskey Nutrition Reviews. Dietary modification and supplementation for the treatment of age-related macular degeneration VR Vol. 73(7):448–462

Chong et al., Dietary omega-3 fatty acid and fish intake in the primary prevention of age-related macular degeneration: a systematic review and meta-analysis. Arch Ophthalmol 2008;126:826–33.

5/19/16

courtesy of the
SFCulinaryAcademyLogoWEB

 

 

Women’s Eye Health

With this being Women’s History Month, we thought it appropriate to discuss women’s eye heath. Your vision is one of the most important things in your life. Vision loss can make everyday tasks more difficult, impede your work and lead to depression.
women's eye health
According to Prevent Blindness America (PBA), 66% of people who are blind or visually impaired are women. This is primarily due to the fact that women have more risk factors for vision loss than men. Sadly the same study also revealed that only 9% of women realize this. Early intervention can help prevent blindness in many cases. Many blinding eye diseases can be treated to prevent blindness and almost all eye injuries can be prevented.

Here is a closer look at why women are affected more than men, and what condition they need to be aware of for early diagnosis and sight-saving treatments.

Why Women Lose Vision

  • They live longer than men and many eye diseases are age-related. Examples are cataracts, macular degeneration and diabetic retinopathy. The rates of these diseases are increasing as the baby boomer population ages.

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  • Some eye diseases are intrinsically more prevalent among women, like dry eye syndrome which is believed to be linked to hormones. It is 2-3 times more likely in women than men. Hormonal changes can influence vision changes across the life span of a woman, from pregnancy to post-menopause.

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  • Women have higher rates of autoimmune diseases such as lupus, rheumatoid arthritis and multiple sclerosis. The serious side effects of these conditions can affect your eyes, causing vision loss.

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  • Social and economic factors can access to health care for women restricting early detection and treatment which could prevent or limit vision loss.

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  • While behavioral and environmental factors are not restricted to women, poor nutrition and obesity can cause diabetes and subsequent diabetic retinopathy; while smoking is also a proven risk factor for eye diseases such as cataracts and macular degeneration. Women under 23 are the fastest growing segment of new smokers.

women's eye health
Eye Conditions More Prevalent in Women

  • Cataracts are the world’s leading cause of blindness. They are the result of a clouding of your eye’s normally clear lens. They can be treated with cataract surgery, where the cloudy lens is replaced with a clear synthetic lens.

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  • Glaucoma is the second-leading cause of blindness in the Us. It is called the silent thief of sight because there is no warning. It happens when pressure in the eye — intraocular pressure or IOP — is too high, damaging the optic nerve which sends vision signals to the brain. Open-angle glaucoma, the most common type, affects men and women equally. But women are 2-4 times more likely than men to get closed-angle glaucoma. One of the possible reasons for this is that the front chamber between the iris and cornea is shallower in women than men and can block fluids from draining out of the eye, thus increasing pressure. Glaucoma is also genetic, meaning you are at higher risk if someone in your family has had glaucoma. When caught early, there are treatments that can help control your IOP. If it is not controlled early, blindness can result and it is irreversible.

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  • Age-related macular degeneration (AMD) is the number one cause of vision loss in people over 40 in the US. One of the reasons women are at higher risk is because they tend to live 5-7 years longer than men. AMD gradually destroys the central part of your sight that helps you read or drive. There are two types of AMD. Dry AMD, which occurs when drusen accumulate under the retina. There is no treatment for dry, yet accounts for 90% of the cases. Wet AMD occurs when new blood vessels grow and leak between the retina and eye’s outer layer. There is a treatment of anti-VEGF injections for this version of AMD. The earlier the disease is diagnosed and treated, the better the results. Like glaucoma, it is an inherited eye disease.

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  • Diabetic retinopathy is a result of diabetes. When blood sugar levels are too high, the vessels that feed the retina weaken and eventually leak, which cause the macula to swell. In its most dangerous form the retina may detach from the back of the eye leading to blindness. Diabetes is also hereditary, but controllable with early diagnosis and treatment.

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  • Dry eye syndrome occurs when your eyes produce too few tears. Your eyes may burn, sting or feel gritty, making your vision blurry or you may blink more. Contrary to the name, you may appear weepy as the dryness may stimulates more tear production. Thanks to hormones, women are more susceptible. In postmenopausal women, the shift in balance between estrogen and progesterone can be responsible.

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  • Pregnancy-related eye changes, like menopause, are caused by hormone shifts and can cause several temporary eye conditions, such as dry eye and corneal swelling.

3/10/16

Susan DeRemerSusan DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation

Pink Eye Tips and Prevention

pink eye
Pink eye is an inflammation or infection of the thin, clear covering of the white of your eyeball (the conjunctiva) and the inside of your eyelids. When the small blood vessels in the conjunctiva become inflamed they are more visible making the whites of your eye to appear pink. Also called conjunctivitis, it can affect one or both eyes.

Common symptoms of pink eye include:

  • Redness in the white of the eyeball(s) and or inner eye lid(s)
  • Increased tearing or discharge
  • Slightly blurred vision from discharge
  • Crusting of the eyelashes from the discharge that may prevent eyes from opening after sleep
  • Mild eyelid swelling
  • Itching or burning sensation
  • Increased sensitivity to light
  • Irritation or gritty feeling in your eye(s)

Make an appointment with your eye doctor if you notice and of the symptoms of pink eye. Some forms are highly contagious for as long as two weeks, so an early diagnosis could protect those around you from contacting the disease. If you were contact lenses, stop using them until directed by your doctor.

There are four general types of pink eye.

Allergic Conjunctivitis
This form is caused by eye irritants such as pollen, dust, animal dander and other environmental factors. It is not contagious. Treatment often includes applying a cool compress to your eyes and using allergy eye drops and artificial tears. In severe cases non-steroidal and anti-inflammatory medications may be prescribed.

Bacterial Conjunctivitis
This type is most often caused by staphylococcal or streptococcal bacteria, is highly contagious and can cause serious damage to the eye if left untreated. This is treated with antibiotic eye drops or ointments to speed up the healing process that can take one to two weeks. While you may see improvement after three to four days, the entire course of treatment needs to be used to prevent a recurrence.

Because this is so highly contagious here are a few things to remember so you don’t spread it to others or re-infect yourself:

  • Don’t touch your eye with your hands
  • Wash your hands frequently and thoroughly
  • Change towels and washcloths daily – and don’t share them
  • Change pillowcases often
  • Get rid of all eye cosmetics and personal care items such as eye creams – and don’t share them
  • Avoid swimming
  • Don’t reuse tissues when wiping your eyes, and throw them out immediately
  • Follow your eye doctor’s instructions related to your contact lens usage and care

Viral Conjunctivitis
This is the same type of virus associated with the common cold. Antibiotics will not work on a viral infection. Like a cold, the infection just needs to run its course which could take anywhere from a few days up to 2-3 weeks. It is also contagious like a cold, so follow the same instructions as listed above to not spread the infection.

Chemical Conjunctivitis
This can be caused by irritants like air pollutions, chorine in swimming pools or exposure to noxious chemicals. To treat this type of pink eye requires a doctor to carefully flush your eyes with saline and may require topical steroids. Acute chemical injuries are very serious and need prompt medical attention to avoid corneal scarring, intraocular damage, vision loss or the loss of an eye.

Of course the best way to deal with pink eye is not to get it. Here are some ways to protect yourself and others.
pink eye

2/24/16

Susan DeRemerSusan DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation

4 Super Greens for Better Sight

A healthy diet not only helps your heart, but also your eyes. Your diet should include lots of fruits and vegetables to provide you with a natural source of nutrients to help protect your sight. As wonderful as supplements are, eating the actual foods is always better. Some of the best vegetables for you are the dark, leafy greens that are rich in valuable vitamins and nutrients. These are the super greens for better sight.

With the US experiencing bitter, freezing temperatures on the East Coast, while the West Coast is having summer in February, with record-breaking hot temperatures, I thought it would be interesting to see how you could enjoy those super greens, no matter what the temperature is outside. Below is a quick look at four dark leafy greens that are a great addition to a healthy diet, watercress, arugula, spinach and kale. For each vegetable I have included a recipe that is served hot, along with one that is served cold.

Here is what you need to know about super greens for better sight.
super greens
WATERCRESS

Watercress is a cruciferous plant and part of the brassica family, like arugula and kale. It contains vitamins A, B6, B12, C, K, iron, magnesium, calcium, phosphorus, lutein and zeaxanthin. In fact, weight for weight, watercress contains more vitamin C than an orange, more calcium than milk, more iron than spinach and more folate than bananas. Watercress has the highest amount of nutrients for the smallest amount of calories.

The health benefits of watercress include boosting immunity, cancer & diabetes prevention, reducing cognitive decline, thyroid support, better cardiovascular health and stronger bones. As for your eyesight, it can help prevent or slow the onset of age-related macular degeneration and possibly cataracts.

Watercress is most commonly enjoyed fresh in salads, but can also be use in pastas, casseroles, soups and sauces. Choose watercress with deep green, crisp leaves, with no signs of wilting. Trim the stems, rinse the greens in cold water and dry. It is best if used immediately, but can be store for up to four days in the refrigerator.

Watercress Soup by William Anatooskin

Watercress and Grapefruit Salad by Martha Stewart
super greens
ARUGULA

Arugula is also known as a salad or garden rocket. It is a small low growing herb that is packed with vitamins, minerals and antioxidants. It is rich in folates, vitamin A, B-complex, C and K and has copper, iron, calcium, potassium, manganese and phosphorus.

The health benefits of arugula include a lowered risk of cancer, healthy bones, strengthened brain function, improved mineral absorption and it boosts the immune system. Because of being a source of carotenoids, it also helps to slow the progression of age-related macular degeneration.

Arugula is popular in salads, used with milder greens to add a peppery flavor. But it can also be used in pastas, casseroles, pizzas, soups and sauces. Choose arugula that is crisp with green young leaves. Avoid the flowered harvest as those leaves are tough and have a bitter taste. Wash leaves in a bowl of water, swishing thoroughly to get rid of all sand and soil. Drain and pat dry before storing in the vegetable bin of your refrigerator for no more than a few days.

Grilled Stuffed Swordfish by Stormy Scarlett

Pasta Salad with Goat Cheese and Arugula by Martha Stewart
super greens
SPINACH

Spinach is a very popular leafy green vegetable, with two common varieties cultivated for food; the savory-type with dark green crinkled leaves and the flat-leaf type with smooth surfaced leaves. Spinach contains vitamin A, B-complex, C and K, along with lutein, zeaxanthin beta-carotene, potassium manganese, magnesium, copper and zinc.

The nutrients in spinach help improve blood glucose control in diabetes, lower the risk of certain cancers, reduce blood pressure, increase bone health and help iron deficiency. The lutein, zeaxanthin and beta-carotene help to potentially prevent and slow the progression of age-related macular degeneration. Lutein also works to protect the eye from free radical damage by helping filter out damaging blue and ultraviolet light.

Spinach is a universally popular vegetable, used around the world in a variety of ways, including salads, soups, noodles, pies, casseroles, dips, sauces, etc. Look for leaves that are dark green in color, crisp and not dull or yellow and spotted. Wash thoroughly to remove sand and soil, dry, trim away tough stems and store in the refrigerator for up to a week.

Turkey-Spinach Meatballs from Bon Appètit

Spinach Salad with Dates from Bon Appètit
super greens
KALE

Kale is a member of the mustard and cabbage families and has more nutrients than spinach. Less than ½ cup has 333% of the recommended daily allowance (RDA) of vitamin A, 587% RDA of vitamin K and 200% RDA of vitamin C. This frilly-leafed vegetable also has vitamin B-complex, lutein, zeaxanthin, beta-carotene, copper, calcium, sodium, potassium, iron, manganese, and phosphorus.

The health benefits of kale include healthy muscles and skin, improved blood glucose control, lower colon and prostate cancer risk, better cardiovascular health, stronger bone health, reduced neuronal brain damage and support for red blood cell formation. The advantage for your eyes comes from the lutein, zeaxanthin, beta-carotene and vitamin A, all which work to support a healthy retina. They help protect against blue and ultraviolet light as well as the early onset and progression of age-related macular degeneration. Because of the positive impact on diabetes it also reduces the onset and progression of diabetic retinopathy.

Kale is very versatile and can be served in a variety of ways including salads, soups and casseroles. It can also be braised, broiled, sautéed and even made into kale chips by tossing them in extra-virgin olive oil and sprinkled with your choice of cumin, curry powder, chili powder, red pepper flakes or garlic powder and baking at 275 degrees for 15-30 minutes depending on how crisp you want them to be. When shopping for kale look for leaves that are crispy and crunchy with a brilliant dark blue-green color. Wash thoroughly to remove soil and sand, dry well, and remove all tough stems. It is extremely perishable, so use it as quickly as possible.

Kale and Chicken Casserole by Martha Stewart

Kale with Pomegranate Dressing and Ricotta Salata from Bon Appètit

All of these dark green leafy vegetables are not only healthy for you, but can be used in many ways to make it easy to incorporate them into your diet. Here are a few ideas:

  • Throw a small handful into your blender when making your favorite smoothie
  • Add them to your next omelet or egg scramble
  • Use them for making pesto or adding to pasta sauce
  • Sauté with a small amount of extra-virgin olive and season with freshly ground black pepper and freshly grated Parmesan cheese to serve at a topping for your baked potato
  • Add it to your wrap, sandwich or flatbread

2/17/16

Susan DeRemerSusan DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation

Understanding Your Eyeglass Prescription

If you need eyeglasses it is because you were diagnosed with a refractive error during your eye exam. This means your eyes have trouble focusing and images can appear blurry. Types of refractive errors include being near-sighted (myopia), far-sighted (presbyopia) or having an astigmatism (your cornea is an irregular shape).
Understanding Your Eyeglass Prescription

Understanding What 20/20 Vision Means

The number is based on you standing a distance of 20 feet (considered to be the norm) in front of a Snellen or Tumbling E eye chart to test your visual acuity. If during an eye test you can read the big E at the top of the eye chart, but none of the letters below that, your vision is considered 20/200. That means you can read a letter at 20 feet that people with “normal” vision can read at 200 feet, meaning you have very poor visual acuity. If you can read the fourth line from the bottom of most charts, you vision is 20/20. Any line below that would be 20/15 or below and indicates that you have exceptional visual acuity. Each eye is tested separately as your eyes are designed to compensate for each other and would not give an accurate reading.

Understanding Your Eyeglass Prescription

The prescription you receive may be a chart with headings that are filled in, or it may just be written out. In any case, it is written in a specific order, with the results for each eye listed first.

  • OD is an abbreviation for oculus dexter, meaning right eye, while OS is oculus sinister, meaning left eye. If both eyes are being referred to the abbreviation you will see is OU (oculus uterque) meaning both eyes.
  • The next term on your prescription is Sphere (SPH) and is are measured in diopters (D). This number tells you how strong your lenses need to be to correct your vision. If this number has a minus sign (–), you are nearsighted; if the number has a plus sign (+) or is not preceded by any sign, you are farsighted.
  • Next may be cylinder (CYL), an indicator of the lens power if you have an astigmatism. The number for the CYL has the same format as the SPH, a minus sign (for the correction of nearsighted astigmatism) or a plus sign (for the correction of farsighted astigmatism). If there is no number given you either have no astigmatism, or your astigmatism is so slight that it is not really necessary to correct it.
  • If you do have a CYL number you will also have an axis number, based on a protractor scale that tells you where on the eye the astigmatism is found. For example, SPH –2.50 D CYL +5.00 Axis 40 means you have a nearsightedness of -2.50 dioptics with an astigmatism of +5.00 along the 40 degree axis.
  • If you are getting bifocals or progressive lenses, there is another number called an “Add.” This number is the amount of additional correction your eyes need to focus at close distance and will always be a positive number, whether or not the + sign is there.

Needless to say, eyeglasses are expensive, but understanding a prescription should help you understand why. The stronger the lens the more expensive it is and then with each adjustment, the cost also increases. Also don’t forget that anti-glare or UV protective coatings add to the costs, but may be well worth it. Eye glasses are an investment in your safety, job, independence and letting you enjoy any leisure-time activities you enjoy.

2/9/16

 

Susan DeRemerSusan DeRemer, CFRE
Discovery Eye Foundation