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6 Powerhouse Foods for Eye Health and Protection

6 Powerhouse Foods for Eye Health and Protection

How are your eyes?

If you live in the United States, chances are that you are one of the 75% of people who require corrective lenses of some kind, or one of the 22 million Americans affected by cataracts. These incredibly high numbers are testament to the fragility of our eyesight. One of our most prized senses, it is unfortunately also susceptible to some of the most degenerative conditions out there and can easily be compromised by external factors, such as our lifestyle. Indeed, while failing eyesight is often perceived as being a natural side-effect of ageing, there are plenty of ways we can protect our eyes, ensuring better eye health for longer.

For instance, stopping smoking, stepping away from the computer screen or – perhaps the most obvious of all – making sure we wear the right kind of sunglasses (i.e., lenses that block 99-100% of both UVA and UVB rays) will all contribute to keeping our peepers happy and safe. However, did you know that a healthy diet, rich in certain kinds of nutrients, also plays an important role in improving our eye health and preventing disease? Incorporate the following 6 eye-friendly foods into your meals and see the difference for yourself!

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1. Egg yolks

Better eye health with egg yolks

    If you regularly discard egg yolks because you believe they have an adverse effect on your cholesterol levels, think again: according to Paul Dougherty, medical director of Dougherty Laser Vision in Los Angeles, the yolk is in fact a prime source of lutein, a yellow-pigmented antioxidant that acts as a blue-light filter and combats free radicals in tandem with its sister compound, zeaxanthin. Combined with the zinc also present in egg yolks, these two compounds can help slow down age-related macular degeneration, the leading cause of vision loss for people over 65 years old. The best way to eat them? Raw! If you don’t have the stomach for it, don’t worry: while it’s true that uncooked egg yolks contain more lutein than cooked yolks, our bodies are perfectly able to absorb the antioxidant from other sources, such as leafy greens, too. Simply combine these lutein-rich ingredients with olive or coconut oil for better absorption.

    2. Spinach (and other leafy greens)

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    Spinach and other leafy greens for better eye health

      Whatever you do, don’t forget to eat your greens! Dark, leafy greens such as cooked spinach and kalecollards and turnip greens all contain extremely high amounts of lutein and zeaxanthin, which have been proven to reduce the risk of chronic eye diseases such as macular degeneration and cataracts. Although the compounds found in mixed greens aren’t as easily absorbed as those found in egg yolks, these vegetables are a great option for getting the antioxidants your eyes need for better health. Don’t forget to cook the greens in good quality olive oil or coconut oil to reap the full benefits!

      3. Salmon (and other fatty fish)

      Salmon and other fatty fish for better eye health

        Salmonmackereltuna and anchovies are not only delicious; they are also rich in the omega-3 fatty acid DHA, which is found in our retinas and is instrumental in preventing dry eye syndrome, as well as dramatically decreasing the risk of age-related macular degeneration. Two to four servings of these incredible fatty fish should be enough to ensure all round eye health; however, if you don’t eat seafood, you can get a good supply of DHA either through fish oil supplements, or by taking taking vegetarian supplements containing flaxseed oil or blackcurrant seed oil.

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        4. Berries and citrus fruit

        Berries and citrus fruit for better eye health

          Berries  – especially blueberries – are considered one of the healthiest foods for your eyes, owing to their high quantities of vitamins A, C and E, and zinc. Let’s break it down: vitamin A is a powerful antioxidant that prevents inflammation in the eyes while combating free radicals; vitamin C acts against intraocular pressure (the pressure within your eye), which if left unchecked can increase the potential for the development of glaucoma, the second most common cause of blindness in the United States; vitamin E may help prevent the formation of cataracts, while zinc is a powerful mineral that helps protect against night blindness and – you guessed it – macular degeneration. All in all, the humble blueberry is a nutritional powerhouse that does your eyes a world of good! Citrus fruit are another ally in your fight against eye disease, as they also contain a high concentration of vitamin C. Be sure to include different kinds of berries and citrus fruits in your regular rotation in order to reap all the benefits.

          5. Carrots (and other orange-hued produce)

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          Carrots and other orange produce for better eye sight

            While carrots and other orange-pigmented produce such as pumpkinsweet potato and mango aren’t miracle workers and won’t reverse bad eyesight, they can certainly help improve general eye health. Indeed, these fruits and vegetables contain lutein, the nutritional powerhouse contained amongst others in egg yolks and leafy greens, and beta-carotene, a substance that is converted into vitamin A by the body once it is absorbed. As we’ve seen, vitamin A is extremely beneficial to eye health, so be sure to include various different sources of it in your diet for optimal effect.

            6. Almonds

            Almonds for better eye sight

              Almonds – and indeed, many different types of nuts – are rich in vitamin E, which, as we have seen, has been proven to slow macular degeneration and protect your eyes against the formation of cataracts. Simply indulge in a handful of almonds a day to obtain roughly half of your daily recommended dose, and supplement with berries and other vitamin E rich foods for good, all round health.

              We are far more in control of our health than we realise and it is our responsibility to give our bodies the nutrition they need to thrive. By incorporating these 6 eye-friendly foods into your diet, you’re taking a step in the right direction! 

              Featured photo credit: AlesiaCom via alesiacom.com

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              Last Updated on October 18, 2018

              10 Benefits of Sleeping Naked You Probably Didn’t Know

              10 Benefits of Sleeping Naked You Probably Didn’t Know

              Sleeping is one of the most important things we do every night.

              Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

              So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

              Here are some benefits of sleeping in the nude:

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              Video Summary

              1. It is easier.

              When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

              2. It forces you to be ready to go more often.

              Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

              3. It can make you feel happier and more free.

              Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

              4. Skin-on-skin contact is the best.

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                If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

                5. It could lead to better sleep.

                Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

                6. It can help your skin.

                For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

                7. It helps you regulate your cortisol.

                Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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                8. It balances your melatonin and growth hormone.

                Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

                9. It can keep your sex organs happier.

                For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

                10. Sleeping in the summer is more bearable.

                  Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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                  Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

                  Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

                  Sleep well with your naked body!

                  With these tips in mind, it’s time to start taking off your clothes at night!

                  Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

                  If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

                  Want to Feel More Energized Throughout the Day? Start With This

                  Reference

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