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5 Foods To Boost Your Eye Health

5 Foods To Boost Your Eye Health

Our eyesight is precious. The bad news is that 75% of American adults need eyeglasses of one kind or another. Cataracts are becoming almost endemic and a whopping $7 billion is spent on these operations every year in the US. I live in Europe but my eye specialist told me that the rise in the number of cataracts in my area was disconcerting. There is no plausible explanation as yet. But the good news is that diet and other healthy lifestyle habits can help to maintain optimal eye health

The AREDS (Age Related Eye-Disease Study) research shows that by taking either a multivitamin or eating a healthy diet, the risk of developing vision loss problems was reduced by 25%. These studies involved thousands of people and were conducted among the 55-80 age group over a period of several years.

Here are the five foods you should be eating to keep your vision laser sharp and youthful.

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“My eyes are my favorite part of me – not for how they look, but for how they see.” – Chris Sebastian.

1. Carrots and squash

Carotenoids are a plentiful nutrient (usually orange or yellow) in many fruit and vegetables of the same color. We can think of carrots, squash, sweet potatoes, sweet red peppers, cantaloupe and dried apricots.

These carotenoids contain lutein which protects the macula (part of the retina) from damage caused by blue light and ultra violet light. The American Optometric Association says that we need up to 10 mg of lutein every day although there is no official RDA amount. It is better not to overcook these vegetables as this can decrease their carotenoid content. The one exception is the carrot which can be cooked well to get the maximum benefit.

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2. Spinach and kale

Spinach and other dark green leafy vegetables not only contain carotenoids but also zeaxanthin. This, together with the lutein helps to keep the macula in top shape. Experts say that it is sufficient to eat about 10 ounces of frozen spinach or kale a week to get enough of these essential nutrients. Spinach is so rich in vitamins and minerals that it may also help to prevent cancer.

3. Almonds

One of the most effective vitamins in protecting your eyes is vitamin E. This is found in great quantities in nuts, especially almonds. Well worth ramping up your intake of these. Vitamin E is a powerful antioxidant which can prevent free radicals from damaging cells.

The AREDS study quoted above also mentions vitamin E as being on the essential vitamins list to help prevent cataracts and macular degeneration. It is also worth remembering that the latter condition is the main cause of blindness for people over the age of 55 in the western world. Figures for this disease are likely to triple by the year 2025.

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4. Oranges and grapefruit

Any fruits which are rich in vitamin C can also help to maintain optimum vision. Most fruits contain vitamin C so you have a wide choice. One cup of pure orange juice can give you 124 milligrams of vitamin C. If you cannot find oranges easily, sweet red peppers contain three times the amount of vitamin C so they are an even better substitute!

One study has demonstrated that with increased intake of vitamin C together with the E vitamin groups and other nutrients, patients were less likely to suffer from eyesight problems.

5. Omega 3 foods

We hear a lot about all the omega 3 foods such as tuna, salmon, mackerel, sardines, walnuts and canola oil. As you cannot manufacture your own supplies of these omega 3 fatty acids, the only alternative is to get them from food or through supplements.

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What is the function of omega 3 with regard to eye health? Research mentioned by the Universty of Maryland Medical Center shows results from an interesting study. They gave a questionnaire to 3,000 people who were over 49. The data showed that those ate more fish with omega 3 were less likely to have problems with eyesight decline such as cataracts or macular degeneration.

The next time you plan a meal, keep your eyesight in mind.

“Whatever you may look like, marry a man your own age – as your beauty fades, so will his eyesight.”- Phyllis Diller.

Featured photo credit: Vision of Eyechart With Glasses/Ken Teegardin via flickr.com

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Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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