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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 March 13, 2019

              How to Get out of a Rut: 12 Useful Ways to Get Unstuck

              How to Get out of a Rut: 12 Useful Ways to Get Unstuck

              Have you gotten into a rut before? Or are you in a rut right now?

              You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

              Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

              1. Work on the small tasks.

              When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

              Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

              2. Take a break from your work desk.

              Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

              Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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              3. Upgrade yourself

              Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

              The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

              4. Talk to a friend.

              Talk to someone and get your mind off work for a while.

              Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

              5. Forget about trying to be perfect.

              If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

              Just start small. Do what you can, at your own pace. Let yourself make mistakes.

              Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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              6. Paint a vision to work towards.

              If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

              Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

              Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

              7. Read a book (or blog).

              The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

              Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

              Check out the best selling books; those are generally packed with great wisdom.

              8. Have a quick nap.

              If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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              9. Remember why you are doing this.

              Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

              What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

              10. Find some competition.

              Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

              Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

              11. Go exercise.

              Since you are not making headway at work, might as well spend the time shaping yourself up.

              Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

              As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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              Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

              12. Take a good break.

              Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

              Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

              Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

              Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

              More Resources About Getting out of a Rut

              Featured photo credit: Joshua Earle via unsplash.com

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