Top Tips for Healthy Eyes

Taking care of our eyes is just as important as the rest of our bodies. Follow these top tips from Vision Matters on how to ensure your eyes are kept healthy, sparkling and bright

Regular check ups

Get your eyes tested every two years even if you think your vision is fine. Some eye conditions, for example open angle glaucoma, may not show symptoms and so regular check-ups are vital.

Quit the habit

If you smoke, you have another good reason to kick the habit. Smoking is directly linked to blindness. Current smokers are four times more likely to develop macular degeneration compared to past smokers or non-smokers.

It’s all relative

Talk to your relatives about your family eye health history as some eye conditions have genetic links such as glaucoma or squint. It is important that you share this information with your optometrist or eye health professional.

Contact care

If you wear contact lenses make sure you look after them properly. Thoroughly wash your hands before touching your contact lenses or your eyes and only ever clean your contacts using the contact lens solution recommended by your optometrist. Never shower, sleep or swim with your contacts lenses in because this can put you at risk of developing a serious eye infection which could lead to blindness. Also, don't wear them for longer periods than those recommended by your optometrist.

Be cool in the sun

Protect your eyes when it is sunny or when you’re in high glare areas such as near snow or water. Cumulative UV exposure can increase your risk of developing cataracts or macular degeneration. When choosing sunglasses make sure that they are safe as well as stylish!  Look out for the CE or BS EN 1836:2005 marks – this ensures that they provide a safe level of protection from the sun’s damaging UVA and UVB rays.

Protect your eyes

If you work with hazardous or airborne materials at work or home wear safety glasses or protective goggles to protect your eyes from injury.

Keep fit and healthy

Regular exercise is essential to stay fit and healthy but it is also important that when playing sports such as squash that you wear protective eye wear such as helmets or sports goggles to protect your eyes from a flying ball.

Eat well

Protecting your eyes starts with the food you eat. Studies have shown that nutrients in omega-3 fatty acids, zinc and vitamins C and E may help to prevent age-related vision problems such as macular degeneration and cataracts. Recommended foods include green leafy vegetables and oily fish such as salmon and citrus fruits.

Source  http://www.femalefirst.co.uk/health/eye+health-254012.html

Smoothies

Almond milk

Almond milk is a beverage commonly used as a milk substitute. Almond milk has been used as a milk substitute since the Middle Ages, when people preferred it over fresh cow's milk because of its long shelf life. However, it may not be right for everyone.

Here are some of the pros and cons of almond milk.

1) Almond Milk is High in Antioxidants

Almond milk is a good source of the antioxidant vitamin E, so it can help prevent cancer and slow the signs of aging. The flavonoids in almond milk also help to reduce the number of free radicals in the body, protecting you from a number of degenerative diseases that occur with again, such as osteoporosis and type 2 diabetes.

2) Almond Milk is Heart Healthy
Unlike cow's milk, almond milk contains no cholesterol and no saturated fats, so it won't damage your cardiovascular system. Almond milk is also high in omega-3 fatty acids to help lower your levels of "bad" LDL cholesterol and protect your heart. You'll also enjoy the other benefits of adding omega-3 fatty acids to your diet, such as improved cognitive function.

3) Almond Milk is High in Vitamins and Minerals Compared to soy and rice milk, almond milk has the highest concentrations of vitamins and minerals.
Almond milk contains the following vitamins and minerals:

• Copper 
• Zinc 
• Iron 
• Magnesium 
• Manganese 
• Calcium 
• Phosphorous 
• Potassium 
• Selenium 

While cow's milk, rice milk and soy milk are often fortified with various minerals and vitamins, all of these nutrients occur naturally in almond milk. This means that you can make almond milk yourself at home, and it's just as good for you as any almond milk you might buy in the store.

4) Almond Milk is Low in Fat and Calories Almond milk is a great milk substitute choice for those who are trying to lower their fat and calorie intake. Almond milk is very low in calories; it has only 40 calories per serving. It contains about three grams of fat per serving, but they're all healthy fats that help protect your heart and preserve cognitive function.

5) Almond Milk Contains No Animal By Products Almond milk is made only from almonds and water, though manufacturers may add sugar or vanilla for flavor. Because almond milk contains no animal products or by products, it's suitable for vegans and vegetarians.

6) Almond Milk is Not Safe for Those with Tree Nut Allergies Almond milk is lactose free, and contains no gluten or casein, so it's an appropriate and safe alternative for those who suffer from lactose intolerance, or who are allergic to gluten and casein. However, almonds are a tree nut, so almond milk isn't safe for consumption by those who suffer a tree nut allergy. If you have a tree nut allergy and you drink almond milk, you could suffer a dangerous allergic reaction.

7) Almond Milk May Not Be Safe for Infants Almond milk doesn't contain the nutrition of breast milk and baby formula, so it isn't an acceptable substitute for feeding infants. Feeding almond milk to infants may cause tree nut allergies to develop. Speak to your doctor before giving almond milk to your infant.

Superfoods

Good health is very important. So knowing the benefits and qualities of different foods can be very useful and can help you on your way to achieving good health. The graphic shows the health benefits that different foods can have and how foods can help keep to keep you in good health.

Raw broccoli

Sources of phytochemicals

Watercress

Lettuce nutrition

Juicing

Aloe vera

Health benefits of walnuts

Lower Blood Pressure
Thanks to the high levels of omega-3 fatty acids they contain, walnuts are very beneficial to all aspects of the cardiovascular system. Research has found that just a few walnuts per day may help to reduce blood pressure.

Lower Cholesterol
Walnuts contain omega-3 fatty acids, which have been found to effectively lower cholesterol levels. People with high cholesterol can significantly lower their levels by eating walnuts and other foods that are high in fiber and essential fatty acids.

Cancer Prevention
Research has found walnuts to be promising in the fight against cancer. Studies on human subjects found that a few walnuts per day significantly reduced the risk of prostate cancer, while animal studies have found similar results on the risk of breast cancer.

Brain Health
The omega-3 fatty acids in walnuts are great for the brain. Eating walnuts as well as other foods high in omega-3s such as seafood and flaxseed can maintain and improve memory and overall cognitive function.

Good Digestion
Because walnuts are rich in fiber, they are a great way to keep your digestive system healthy. Getting enough fiber on a daily basis is essential to keeping your bowels functioning correctly. Most sources of protein, such as meat and dairy, are lacking in fiber. So, you can get both the protein benefits and fiber benefits at the same time by eating walnuts.

Healthy Hair
The selenium, zinc, biotin and essential fatty acids in walnuts help to promote healthy, shiny, strong hair.

Gallstone Prevention Recent studies have shown that eating nuts on a daily basis can help to prevent gallstones. Add walnuts to your cereal or snack on a few between meals to prevent gallbladder disease.

Better Sleep
Walnuts contain bio-available melatonin, which has been found to improve sleeping patterns. Adding a few walnuts into your daily meal plan may help you to rest better at night.

Strong Bones
One of the essential fatty acids in walnuts is called alpha linolenic acid, and this compound has been associated with stronger, healthier bones. When you are getting omega-3 fatty acids on a regular basis, inflammation will decrease, and lower levels of inflammation are related to stronger bones.

Weight Management
Even though walnuts are high in calories and contain fat, they can actually help you to lose weight or maintain a healthy weight. The fiber, protein, vitamins and minerals can boost your health and help you to avoid eating too many other foods that are high in calories but low in nutrition.

To fight free radicals that can damage our body's cells and cause disease, walnuts are the top nut to eat, according to new research.

That's because these nuts pack large loads of antioxidant polyphenols, compounds that interact with free radicals to stabilize them and prevent them from doing damage to cells. Harmful free radicals are charged particles that are produced from reactions in our body, as well as by pollution and cigarette smoke. When they collide with cells, they can start a chain chemical reaction that disrupts the workings of the cell, which can damage or kill cells.

Walnuts have almost twice as many antioxidant polyphenols as almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias and pecans, researchers said.

"A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. But unfortunately, people don't eat a lot of them," Joe Vinson, a chemistry professor at the University of Scranton, said in a statement. "This study suggests that consumers should eat more walnuts as part of a healthy diet."

Is my cholesterol too high?

The 11 Best Foods You Aren’t Eating

Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.

Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.

Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.

Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.

Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.

Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.

Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.

Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.

Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.

Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.

Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.

Florida avocados pack fewer calories than California cousins

The trademarked SlimCado, with 50 percent less fat and 33 percent fewer calories than the leading California avocado, is grown in Miami-Dade County and marketed across the United States by Brooks Tropicals of Homestead.

Florida-grown avocados are lighter-tasting and naturally contain less fat than the California-grown Hass variety because of our humid climate, Ostlund said. Brooks has grown them since 1928 and began selling the fruit under the SlimCado label in 1987.

When selecting an avocado, look for one that yields slightly to gentle pressure. To speed ripening, place in a brown paper bag with a banana or apple, which emit ethylene gas, for several days and keep checking it.

Purple foods

Purple foods prevent premature aging and they are colored by a pigment called anthocyanin, a strong and protective antioxidant which can help reduce the risk of cancer, help improve memory and assist with healthy aging.

Purple foods protect your heart and they're packed with flavonoids — known to be one of the most powerful phytochemicals. Flavonoids are heart-healthy, beneficial to the cardiovascular system and can lower your risk of heart disease.

Purple and blue pigment-related flavonoid phytonutrients, referred to as anthocyanins such as those that yield color to blackberries, blueberries, plums, raisins, eggplant, purple cabbage and purple-fleshed potatoes have been shown to have health benefits.

Benefits from ingesting these blue and purplish pigmented foods that have been demonstrated include protection against liver injuries; significant reduction of blood pressure; improvement of eyesight; strong anti-inflammatory and antimicrobial activities; inhibition of mutations caused by mutagens from cooked food; and suppression of proliferation of human cancer cells. As with other phenolic compounds, anthocyanins are free radical scavengers-meaning they are antioxidants that protect against free radical damage. The consumption of anthocyanins may play a major role in preventing lifestyle-related diseases such as cancer, diabetes, cardiovascular and neurological diseases.

Reference: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082903/