Get Fit for Your Vision

It’s no secret that exercise is the best way to get in shape and to prevent serious health conditions. But did you know 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. By eating a healthy diet and exercising regularly, you can help prevent eye conditions linked to obesity and being out of shape.

Studies have found connections between regular exercise and reducing risks for several common eye ailments such as cataracts, age-related macular degeneration and glaucoma. Vision problems and eye disease also stem from high blood pressure and high cholesterol. A healthy diet and regular exercise are two of the most important steps you can take to lower both.

What you should know about the common eye diseases and exercise

Cataracts – Studies have found that a lack of physical activity may be associated with an increased risk of getting cataracts. Whether it’s a brisk walk around your block or a run through the park, both activities may be associated with decreased risk of age-related cataract.

Age-related Macular Degeneration (AMD)– Studies found that that those who were active and exercised three or more times a week were less likely to develop AMD.

Glaucoma – Doctors treat glaucoma by lowering high intraocular (eye) pressure. Research that focused on young adults found that moderate intensity, low-impact exercise led to significant reduction in eye pressure. Regular, ongoing exercise, such as walking or jogging, will help reduce eye pressure.

How to kick off your exercise routine

Start simple and set realistic goals. Keep a log of your goals and daily exercise routine, this will help you stick to your plan and track your progress.
Keep it fun.
Mix up your fitness routine with combinations of strength and cardio.
Not feeling all that motivated? Try jump-starting your fitness routine with a little Zumba or ballroom dancing; these are 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 it’s too cold to go outdoors, pick up the latest yoga fitness DVD and create a calming atmosphere in your living room. Or you could try a circuit training fitness DVD for a more upbeat cardio workout.
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 contractions every hour.

Taking the dog for a long walk or jog—try doing a few lunges on the trail.

Stay active, get plenty of exercise and keep a healthy diet. 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. You’ll probably agree it’s worth working out a few minutes each day to reap the rewards of good health and great vision!

Click here for Eye Healthy Recipes.

Eye Healthy Foods for the Holidays

Sharing meals with family and friends is one of the major highlights of the holiday season. Whether you treat yourself to old recipes or you try new ones, consider adding these eye-healthy foods to your holiday feast!

LEAFY GREEN VEGETABLES

Be sure to start your holiday meal with a salad, it’s an excellent way to ensure that you and your guests get plenty of zeaxanthin and lutein, two nutrients that help protect your central vision. Adding kale, spinach, or romaine lettuce to salads helps your eyes absorb damaging blue light, combats the effects of cigarette smoke and pollution, and also decreases your risk of developing age-related macular degeneration (AMD), a condition that affects the macula, the part of your retina responsible for central vision. You will also find lutein in grapes, kiwis, broccoli, peas, corn, Swiss chard, and collard greens.

TURKEY AND BEEF

Turkey and lean beef, two of the main ingredients in many holiday meals, keep your eyes strong and healthy. Both foods are high in zinc, a nutrient important to the retina and the choroid layer under the retina. Zinc is essential for good night vision. Eating foods that are high in the nutrient can also reduce your risk of cataracts and AMD. Other foods that contain zinc include pork, dairy products, chick peas, black-eyed peas, crab, oysters, beans, spinach, mushrooms, cashews, and almonds.

CARROTS

It wasn’t an old wives tale, it is true Carrots are good for your eyes! They contain beta carotene, a substance that turns into vitamin A when eaten. Eating carrots can benefit your night vision and could possibly reduce your risk of cataracts, AMD, and dry eyes. Other foods that contain beta carotene include pumpkin, sweet potatoes, and butternut squash. All great ingredients to include into your holiday feast.

FISH

Fish contain omega-3 fatty acids, which can reduce your risk of developing AMD, dry eye, and glaucoma. Salmon, mackerel, flounder, tuna, halibut, herring, and sardines would be a great addition to your holiday meals.

WHOLE GRAINS

Whole grains reduce your risk of heart disease, obesity, and type 2 diabetes and can also decrease your risk of AMD. Substituting whole grain flour for white flour in holiday breads and muffins is a simple way to boost your whole grain intake. Other good whole grain sources include wild rice, brown rice, popcorn, oatmeal, bulgur, barley, buckwheat, and couscous.

FRUIT

Fruits high in vitamin C, such as strawberries and oranges, also offer important vision benefits. Vitamin C is an antioxidant, a substance that can prevent cell damage caused by free radicals. Vitamin C-rich foods help keep the collagen in your cornea healthy and reduce the risk of cataracts and AMD. You can also find vitamin C in grapefruit, kiwi, blueberries, peas, broccoli, and tomatoes.

Sensible food choices, along with regular eye examinations, can help you protect your vision. For eye healthy recipes, visit our EYE COOK section in our website.

Happy Eating and Happy Holidays!

How to Lessen Computer Vision Syndrome

Your eyes are your window to the world – but your eyes get a lot of extra strain thanks to the advent of new technology. Especially at work, we’re looking at screens of all different sizes and types all the time. And what happens to our eyes can be more than just a case of tired muscles; in fact, it’s got a name – computer vision syndrome.

The cause of that is obvious – lots of screens, as we said, and often multiple screens. In addition to computer vision syndrome, sufferers can feel headaches and eye fatigue among other symptoms. Luckily there are steps you can take to reduce or mitigate the chance of eye strain. Setting up a work station properly can help, as can anti-glare screens or placement of technology in relationship to sources of natural light.

If you’re focused on the health of your eyes, this graphic is an absolute must-read.

Eugene Feygin
Program Manager at Quill.com

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, spinach The 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

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.

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

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

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

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 DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation

Silent Thief of Sight – Glaucoma

January is National Glaucoma Awareness Month. The National Eye Institute, through their education program NEHEP, have created this infographic to provide you with information you need to know about this blinding eye disease.

When adults reach their 40s, they often begin to notice small changes in their vision that can affect their daily lives and jobs. It could be difficulty in reading a book or working on a computer. This can be annoying, but it can often be addressed by seeing an eye care professional for comprehensive dilated eye exam. This allows the doctor to detect diseases and conditions that can cause vision loss and blindness and yet have no symptoms in their early stages.

Silent Thief of Sight – Glaucoma

Glaucoma is one of these age-related eye diseases that has no early symptoms, which is why it is called the silent thief of sight. It is actually a group of diseases that can damage the eye’s optic nerve and result in vision loss and blindness. Open-angle glaucoma is the most common form disease.

In addition to an eye exam, you can reduce your chances of losing your vision to glaucoma by also:

Live a healthy lifestyle that includes maintaining a proper weight, eating healthy foods, and not smoking.
Know your family history to determine if you are at a higher risk for some eye diseases.
Protect your eyes against harmful UV rays from the sun or your computer by wearing sunglasses when you are outdoors or computer glasses when using the computer for extended periods of time.

Silent thief of sight glacoma — Courtesy of NEI/NEHEP

1/5/16

Susan DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation

12 Thanksgiving Vision Tips

When you are giving thanks today, be sure to be thankful for your vision. In order to you keep your eyes healthy, here are 12 vision tips.

11/26/15

Susan DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation

Carrots For Healthy Eyes

Lately we have heard quite a bit about carrots and the positive effects they can have on your vision, such as slowing the progression of age-related macular degeneration (AMD). This is because carrots contain pigments called carotenoids. These pigments also give vegetables their colors, in this case orange. But carrots weren’t always orange.

The beginnings of carrots can be tracked back to the dry, hot lands of Iran and Afghanistan in 3000 BC, when the root vegetables were black, white, red and purple. They were bitter and used as a healing remedy for many illnesses, as well as an aphrodisiac.

The vegetable grew in popularity because it was still edible even after months of being stored in a variety of conditions. Carrot seeds were soon picked and sold to neighboring Middle Eastern, African and Asian populations. This is when the crossbreeding started and new types of carrots were created.

Across centuries and continents, the carrot evolved, improving the composition, look, flavor and size. After years of selective breeding, in the 17th century a Dutch yellow carrot was engineered to get rid of the bitterness, increase sweetness and minimalize the wooden core. This appears to be the origin of the orange carrot we enjoy today.

Americans didn’t fully use carrots until after World War I when soldiers returning home told about French and other European cuisine which included the carrot. However, it didn’t really become popular until World War II, when England actively encouraged home growing of carrots while the US was engaged in cultivating “Victory Gardens.”

Today the carrot is found around the world in temperate regions. They have a high nutrition value, presence of ?-carotene, dietary fiber, antioxidants, minerals and ability to be prepared in a wide variety of recipes. They have become a staple in many countries.

Currently, the largest producer and exporter of carrots in the world is China. In 2010, 33.5 million tons of carrots and turnips were produced worldwide, with 15.8 million tons from China, 1.3 million tons each from the US and Russia, 1 million tons from Uzbekistan and less than a million from Poland, the United Kingdom and Ukraine.

Because of the popularity and health benefits of carrots, they are now enjoyed in a variety of ways – beyond the simple salad. Here are some recipes you might find interesting to try:

Crab Toast with Carrot and Scallion – Forget your traditional bruschetta, wow your guests with the appetizer.

Potato-Carrot Latkes with Lemon-Raisin Topping – Seems perfect with Hanukkah just around the corner.

Roasted Carrot, Squash and Sweet Potato Soup – This is a more traditional carrot recipe, it is not that hard to find a carrot soup, but this one also has squash and sweet potatoes which are also eye healthy!

Carrot Farfalle Pasta with Lemon and Herbs – Not only are carrots good for flavor, but they add a nice color to this pasta that could be the base for any number of pasta dishes.

Carrot Ginger Layer Cake with Orange Cream Cheese Frosting – Most carrot cakes have no frosting or a traditional cream cheese frosting. The idea of an orange frosting makes this cake special.

Carrot, Ginger, and Lime Juice – Refreshing and healthy.

10/22/15

Susan DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation

Pumpkin Season

A sure sign that fall is here is that Starbucks is offering their Pumpkin-Spiced Lattes. Since pumpkins begin to ripen in September, this makes sense. But there are so many other ways to enjoy pumpkins, which can be good for your vision.

They contain an abundance of antioxidants, vitamins, fiber and phytonutrients that are good for your skin, eyes and heart, and they may also decrease your risk of cancer.

When shopping for your pumpkin you need to look for the sugar or cheese pumpkins varieties that are good for cooking and baking, because of their dense, sweet flesh. A traditional field pumpkin that you use for decoration and carving jack-o’-lanterns has watery, stringy flesh and is not recommended for eating.

You can keep an un-cut pumpkin at room temperature for up to a month. Stored in a cool cellar or refrigerator, they can last up to three months. However, once you cut the pumpkin, pieces should be wrapped tightly and refrigerated and used within five days.

Pumpkin Season Recipes

Here are a variety of tasty recipes that will let you enjoy pumpkins beyond the traditional soup and pie (but we have included those two as well).

Breads and Muffins

pumpkin season — Pumpkin-Cranberry Muffins

Pumpkin-Cranberry Muffins from My Recipes by Heather McRae

Pumpkin Biscuits from Country Living

Pumpkin-Cranberry Breadsticks from Recipe Girl

Pumpkin and Cream Cheese Muffins from Country Living

Pastas

Chicken Bacon Pumpkin Gnoochi from Nutmeg Nanny

Ravioli with Pumpkin Alfredo Sauce from Taste and Tell

Soups

Pumpkin, Beef and Black Bean Chili from Country Living

Roasted Pumpkin Soup from Martha Stewart

Breakfast Treats

Fresh Pumpkin Pancakes from A Sweet Pea Chef

Pumpkin-Ginger Waffles from Country Living

Desserts

Pumpkin Whoopie Pies with Cream-Cheese Filling from Martha Stewart

Ginger Pumpkin Pie with Toasted Coconut from My Recipes by David Bonom

Pumpkin Chiffon Pie with Gingersnap Pecan Crust from Epicurious

Extras

Baked Pumpkin Fries from Kirbie’s Cravings

Pumpkin Salsa from Little Figgy

Pumpkin Pie Shake from My Recipes by Vivian Levine

As the days get shorter and the temperatures cool off, these recipes will hopefully get you geared up for autumn, and the holidays that are around the corner. Let us know which recipes are your favorites in the comments below.

9/29/15

Susan DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation

Eye Issues For Every Age Recap

Vision is something we take for granted, but when we start to have trouble seeing it is easy to panic. This blog has covered a variety of eye issues for every age, from children through older adults. Here are a few articles from leading doctors and specialists that you may have missed and might be of interest.

Bill Takeshita, OD, FAAO – Visual Aids and Techniques When Traveling