Following the Rainbow

4/15/14

Last week we reviewed the rainbow of fruits and vegetables you can eat to help with eye health.  But you don’t need to limit yourself – enjoy a rainbow of nuts, whole grains and beans as well.

Photo by zcool.com.cn - whole grains
Photo by zcool.com.cn


A reason some people avoid nuts is the number of calories found in nuts. However, a report published in the American Journal of Clinical Nutrition found that adults who incorporate nuts into their diets don’t have to limit their consumption. A review of 31 studies about eating nuts found that people who added nuts to their diets and who replaced other foods with nuts lost more weight, an average of almost one and half pounds.  Nuts have also been shown to be beneficial for stress reduction, heart health, various cancers, cholesterol, brain health and eye health.

Eating more whole grains makes your diet healthier because they are filled with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

Beans, lentils and other nutritious legumes are the best sources of lean vegetarian protein. They made up of high-quality carbohydrates that are rich in fiber, zinc, vitamin B6, folate, magnesium, iron, and potassium. These protein-packed, low-fat nutrients can help with osteoporosis; improve heart-health, colon and bowel health; reduce the risks of cancer and age-related macular degeneration; control blood sugars, fight free radicals and even help with weight loss.

RED

 

  • Red adzuki bean
  • Pinto beans
  • Kidney beans
  • Pecans
  • Buckwheat
  • Amaranth
  • Quinoa
  • Barley

ORANGE/YELLOW

  • Almonds
  • Cashews
  • Millet
  • Chickpeas
  • Butter beans

GREEN

  • Lentils
  • Mung beans
  • Pistachios
  • Pumpkin seeds
  • Lima beans
  • Edamame
  • Sunflower seeds

BLUE/PURPLE

  • Flaxseeds
  • Walnuts
  • Chestnuts
  • Black beans
  • Quinoa
    • Black and wild rice
    • Rye

    WHITE

    • Soy beans
    • Garbanzo beans
    • Rice
    • Barley
    • Sesame seeds
    • Navy beans
    • Oats
    • Quinoa

    To learn more about the benefits of specific nuts, whole grains and beans, go to The World’s Healthiest Foods.  The site is filled with nutritional information, history and recipes for a wide variety of foods from around the world.

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

    Low Vision Resources

    What to do when “There’s nothing more that can be done.”

    “I’m sorry, but there’s nothing more that can be done. There is no cure for your eye condition.”

    In your work as healthcare professionals and health educators, it’s likely you’ve encountered a significant number of adults and older adults who have been on the receiving end of this devastating news.

    When an eye care provider says, “There’s nothing more that can be done,” what he or she likely means is, “There’s nothing more I can do for you surgically.” But instead of saying, “There’s nothing more that I can do,” the discouraging message delivered to the patient is, “There’s nothing more that can be done.”

    Thus, in many cases, the discussion ends there. Patients will either exhaust their resources searching for an elusive cure or become resigned to a life that is restricted and defined by incurable vision loss.

    When receiving a diagnosis of vision loss, many adults who have managed to overcome a host of obstacles in their lives may now believe they are facing an obstacle with no viable solution. A natural, and understandable, initial reaction is to focus instead on the devastating losses that are seen as an inevitable accompaniment to blindness and low vision such as:

    • Loss of independence: “How will I prepare meals, clean my home, or shop? Will I become a burden to my family and friends?” 
    • Loss of confidence and self-worth: “All my life I’ve been physically active and self-reliant. Has my life as an independent person come to an end?” 
    • Loss of privacy: “I won’t be able to handle my finances independently. Will I have to surrender control of my life to someone else?” 
    • Loss of employment: “I’ll have to quit my job. How will I earn a living?” 

    It’s important to let your clients and patients know that there is indeed hope—and life—after vision loss. A wide range of vision rehabilitation services enable adults who are blind or have low vision to continue living independently. The term “vision rehabilitation” includes highly trained professionals and comprehensive services that can restore function after vision loss, just as physical therapy restores function after a stroke or other injury.

    Patient working with a low vision therapist
    Patient working with a low vision therapist

    Vision rehabilitation professionals include:

    Additional vision rehabilitation services can include:

    • Peer support and counseling: talking with peers, sharing common concerns and frustrations, and finding solutions to vision-related problems. 
    • Vocational rehabilitation: vocational evaluation and training, job training, job modification and restructuring, and job placement. 
    • Veterans’ services: vision rehabilitation and related support services for blinded veterans of all ages. 

    There are many resources available to help your patients and clients locate vision rehabilitation services. For example, the VisionAware Directory of Services allows you to browse by state and type of service, including counseling resources, support groups, low vision services, independent living skills, and orientation and mobility. The VisionAware “Getting Started” Kit provides tip sheets on specialized services and products that can assist with everyday life after vision loss.

    The National Eye Institute’s National Eye Health Education Program (NEHEP) also has low vision education resources. The video, Living with Low Vision: Stories of Hope and Independence, explains how, as a health professional, you can help your patients make the most of their remaining vision and improve their quality of life by referring them for vision rehabilitation services. Share it with your colleagues, too. You can find additional resources and ideas for promoting vision rehabilitation on the NEHEP Low Vision Program page.

     

    Maureen Duffy, CVRTMaureen A. Duffy, CVRT
    Social Media Specialist, visionaware.org
    Associate Editor, Journal of Visual Impairment & Blindness
    Adjunct Faculty, Salus University/College of Education and Rehabilitation

     

    Better Lighting for Better Vision

    Lighting is the most essential element for vision. Without light, we cannot see. Conversely, too much light causes glare and eye discomfort. People with macular degeneration, diabetic retinopathy, glaucoma, retinitis pigmentosa, and other vision conditions require specific levels and colors of light to maximize their vision. For each person, the lighting requirements are specific and one should consult with a low vision optometrist or ophthalmologist and find out the best color temperature of light, the best brightness of light, and the best type of light bulb to maximize vision.

    There are many different forms of lighting for indoor use. The incandescent light bulb has been the most popular light bulb for decades but it will soon be discontinued because there are new light bulbs that use less energy, produce less heat, and produce a brighter light of different colors.

    OTT task lamp - lighting
    OTT task lamp

    Compact Fluorescent Lights

    The most frequent replacement for the incandescent light bulb is the compact fluorescent light bulb, sometimes abbreviated as CFL. The CFL bulb consists of a tube slighter larger than the diameter of a pencil that is swirled to produce a bulb approximately the same size as a conventional light bulb. The base of the bulb has threads to allow the bulb to be screwed into most all light fixtures and this will enable people to keep their older lamps.

    LED Bulbs

    Another common replacement for the incandescent light bulb is the LED bulb, also called the light emitting diode. LED bulbs are very efficient and use less energy that the CFL bulbs. There are many varieties of LED bulbs with various color temperatures. Although the price of an LED bulb is higher than the CFL, the overall cost savings makes them an excellent choice if your eyes respond best to the LED bulb.

    How to shop for replacement bulbs
    One of the easiest ways to purchase replacement light bulbs for your lamps at home is to go to a light bulb store or to a home improvement store. Take the information provided by your low vision eye doctor and ask a clerk to help you to find the bulb that you need. The following information is the features to search for on the package:

     Lumens: Lumens inform you about how much light the bulb will produce. The higher the lumens, the brighter the light.

     Temperature: The package of the bulb will describe the Kelvin temperature of the bulb. 2800 degrees will produce a white light with a reddish tint. 3500 degrees will be a whiter light while the 5000 degree bulb will be white with a tint of blue. Ask your doctor about the best temperature color because some bulbs with a temperature over 5000 degrees contain blue light which can be hazardous to the retina of some people’s eyes.

     Watts: The watts only tell you how much energy the bulb uses. The lower the wattage, the less energy it consumes.

     Base: A medium base is the standard base of the typical incandescent light.

    Task Lighting

    Task lights are designed to provide the recommended lighting for the specific activity that you are performing. A desk lamp is the most popular task light for reading, writing, paying bills, arts and crafts, and eating. The lamps are small and easy to move from one location to another. The table lamp has a cover that will direct the light from the light bulb directly on the items you want to see. This is very important because light will not shine into the eyes of the user and cause glare. Desk lamps are also positioned close to the table and this increases the amount of light that illuminates the item. The closer the light is to the reading material, the brighter the illumination. Too many times, people with low vision attempt to improve their lighting by installing a brighter bulb in the ceiling. However, the distance between the bulb and the reading materials is too large and one will not be able to see maximally.  Some of the most popular desk lamps for people with low vision are the Ott desk lamp and Veralux desk lamps. These lamps are very easy to turn on and off and they provide a wide area of illumination for reading and desk-work.

    Track lighting
    Track lighting
    Some people require task lighting at different locations in the home, such as above the stove, kitchen counter, or in the living room. The most effective solutions for this type of task lighting are track lights. A track light consists of a metal strip that is mounted to the ceiling. Light fixtures can then be connected to the metal strip. Low voltage halogen light fixtures with a MR-16 bulb provide users with the largest variety of lighting needs. The MR-16 bulbs do not use much energy, they are available in different color temperatures, and they are very bright. Many people will install a track light above their lounge chair to read in the living room. Similarly, they can be installed over the stove or kitchen counter. The bulbs come in a spot light design and a flood design to spread the width of the light to a level that works best for the person. Track lights are very elegant and work very well in dining rooms and in conference rooms.

    Bill Takeshita - July 2011Bill Takeshita, OD, FAAO, FCOVD
    Chief of Optometry, Center for the Partially Sighted
    Consulting director of low vision education, Braille Institute

    10 Ways to Save Your Vision

    More than half of the people responding to a 2012 survey from the American Optometric Association said they valued their eyesight more than their memory or ability to walk. In honor of Save Your Vision Month, here are some everyday things you can control to help “save your vision.”

    © Tammy Mcallister - save your vision
    © Tammy Mcallister | Dreamstime Stock Photos

     1. Enjoy a cup of tea – Green tea contains antioxidants, like vitamins C and E, lutein, and zeaxanthin that help protect against AMD and cataracts.  It is it hydrating, helping you produce tears.

     2. Take time to blink – On an average you blink about 15 – 20 times a minute. However, that rate drops by half when viewing text on a screen. Try using the 20/20/20 rule when staring at a screen: Every 20 minutes, look 20 feet away for 20 seconds so you can blink naturally and give your eyes time to relax.

     3. Wear sunglasses and a hat – Exposure to ultraviolet (UV) rays can deteriorate vision over time, leading to cataracts and age-related macular degeneration (AMD). The American Optometric Association recommends sunglasses that block at least 99 percent of UVA and UVB radiation and that screen out 75 – 90% of visible light. And if you plan to spend a lot of time outdoors, it’s a good idea to get sunglasses with lenses that are polarized, which means that they’ve been treated to reduce glare.  Since the sun doesn’t just affect your eyes from the front, try wearing a large brimmed hat to further protect your eyes.

    4. Increase the seafood in your diet – Omega-3 fatty acids have been shown to bolster heart and brain health, as well as decrease your risk of eye disease. According to a study published in the 2011 Archives of Ophthalmology, women who ate canned tuna and dark-fish meat (mackerel, salmon, sardines, bluefish, swordfish) just once a week reduced their risk for AMD by 42%, as opposed to people that ate the same fish less than once a month.

     5. Eat a rainbow – Eating a full rainbow of fruits and vegetables regularly helps give your body the nutrients it needs.  In addition to fiber, vitamins and minerals, naturally colored foods contain what are known as phytochemicals, which are disease-fighting substances that also give fruits and vegetable their array of colors.  Star nutrients are lutein and zeaxanthin—pigments found in such foods as dark, leafy greens, broccoli, zucchini, peas, and Brussels sprouts. Also important are antioxidants found in red foods such as strawberries, cherries, red peppers and raspberries,  Orange foods have beta-carotene and include carrots, pumpkins, sweet potatoes and yams.

    6. Use digital screens at a safe distance – The brightness and glare from computers, tablets, smartphones and televisions can lead to eyestrain after prolonged use. Recent studies have also shown ill-effects from the UV rays from these devices.  Symptoms can include headaches, blurred vision, dry or red eyes and difficulty refocusing. Experts recommend keeping the computer screen at least an arm’s length away and that you hold a handheld device at least 16 inches from your eyes.

     7. Contact lens solutions serve a purpose – While approximately 85% of contact lens wearers claim that they’re caring for their lenses properly, only 2% are according to a study out of Texas. The most harmful but common problem is moistening contacts with saliva instead of saline solution.

     8. Make-up makeover – Replace tubes of mascara after three months, as it is a breeding ground for bacteria. Sharpen liner pencils regularly and while it is okay to line the base of your lashes, using the liner inside the lash line can block oil glands. Replace eye shadows yearly and don’t share your eye cosmetics.

     9. Use protective goggles –   According to a 2008 study from the American Academy of Ophthalmology and the American Society of Ocular Trauma, of the 2.5 million eye injuries in the US annually, nearly half happen at home.  Sports activities are another cause of eye injuries, from contact sports to sports that use balls that could catch you unaware.  When snowboarding or skiing remember to protect your eyes from the sun and wind with tinted goggles that have UV protection.

     10. Have a yearly eye exam – Even if you don’t wear corrective lenses, adults should get a comprehensive eye exam (which includes dilating your pupils with drops) by age 40. After that a yearly eye exam is recommended to keep your eyes healthy and catch any changes in your eyes that may be indicators of eye disease.  If you have a family history of glaucoma or age-related macular degeneration, or you have diabetes, you are at a higher risk for vision-related issues and your doctor may elect to see you more often.  If you have symptoms such as persistent pain inside or behind your eyes, redness, or gradual loss of vision, make an appointment with your doctor immediately.

    Susan DeRemerSusan DeRemer, CFRE