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Abel
Myths And Facts About Protecting Your Eyes | Learn To Protect Your Eyes
~1.9 mins read
5 truths about protecting your eyes
Of your five senses, which one are you most afraid of losing? If you're like most people, your answer is your ability to see. Because our eyesight is so precious, it's no wonder that myths abound about your eye health, what can damage our eyes, and what can protect them. Here, we debunk five common myths — and tell you how to truly keep your eyes healthy.
Myth: Doing eye exercises will delay the need for glasses.
Fact: Eye exercises will not improve or preserve vision, help your eye health, or reduce the need for glasses. Your vision depends on many factors, including the shape of your eyeball and the health of the eye tissues, neither of which can be significantly altered with eye exercises.
Myth: Reading in dim light will worsen your vision.
Fact: Dim lighting will not damage your eyesight or eye health. However, it will tire your eyes out more quickly. The best way to position a reading light is to have it shine directly onto the page, not over your shoulder. A desk lamp with an opaque shade pointing directly at the reading material is ideal.
Myth: Carrots are the best food for the eyes.
Fact: Carrots, which contain vitamin A, are indeed good for the eyes. But fresh fruits and dark green leafy vegetables, which contain more antioxidant vitamins such as C and E, are even better for eye health. Antioxidants may even help protect the eyes against cataracts and age-related macular degeneration. Just don't expect them to prevent or correct basic vision problems such as nearsightedness or farsightedness.
Myth: It's best not to wear glasses or contact lenses all the time. Taking a break from them allows your eyes to rest.
Fact: If you need glasses or contacts for distance or reading, use them. Not wearing your glasses will strain your eyes and tire them out instead of resting them. However, it will not worsen your vision or lead to eye disease.
Myth: Staring at a computer screen all day is bad for the eyes.
Fact: Using a computer does not damage your eye healths. However, staring at a computer screen all day can contribute to eyestrain or tired eyes. People who stare at a computer screen for long periods tend not to blink as often as usual, which can cause the eyes to feel dry and uncomfortable. To help prevent eyestrain, adjust the lighting so it doesn't create a glare or harsh reflection on the screen, rest your eyes briefly every 20 minutes, and make a conscious effort to blink regularly so that your eyes stay well lubricated.
Source: Harvard Health Publishing
Of your five senses, which one are you most afraid of losing? If you're like most people, your answer is your ability to see. Because our eyesight is so precious, it's no wonder that myths abound about your eye health, what can damage our eyes, and what can protect them. Here, we debunk five common myths — and tell you how to truly keep your eyes healthy.
Myth: Doing eye exercises will delay the need for glasses.
Fact: Eye exercises will not improve or preserve vision, help your eye health, or reduce the need for glasses. Your vision depends on many factors, including the shape of your eyeball and the health of the eye tissues, neither of which can be significantly altered with eye exercises.
Myth: Reading in dim light will worsen your vision.
Fact: Dim lighting will not damage your eyesight or eye health. However, it will tire your eyes out more quickly. The best way to position a reading light is to have it shine directly onto the page, not over your shoulder. A desk lamp with an opaque shade pointing directly at the reading material is ideal.
Myth: Carrots are the best food for the eyes.
Fact: Carrots, which contain vitamin A, are indeed good for the eyes. But fresh fruits and dark green leafy vegetables, which contain more antioxidant vitamins such as C and E, are even better for eye health. Antioxidants may even help protect the eyes against cataracts and age-related macular degeneration. Just don't expect them to prevent or correct basic vision problems such as nearsightedness or farsightedness.
Myth: It's best not to wear glasses or contact lenses all the time. Taking a break from them allows your eyes to rest.
Fact: If you need glasses or contacts for distance or reading, use them. Not wearing your glasses will strain your eyes and tire them out instead of resting them. However, it will not worsen your vision or lead to eye disease.
Myth: Staring at a computer screen all day is bad for the eyes.
Fact: Using a computer does not damage your eye healths. However, staring at a computer screen all day can contribute to eyestrain or tired eyes. People who stare at a computer screen for long periods tend not to blink as often as usual, which can cause the eyes to feel dry and uncomfortable. To help prevent eyestrain, adjust the lighting so it doesn't create a glare or harsh reflection on the screen, rest your eyes briefly every 20 minutes, and make a conscious effort to blink regularly so that your eyes stay well lubricated.
Source: Harvard Health Publishing
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Abel
Foods That Can Protect You From Heart Disease, Stroke And Type 2 Diabetes And Those That Predispose You
~4.7 mins read
Eat real food. That’s the essence of today’s nutrition message. Our knowledge of nutrition has come full circle, back to eating food that is as close as possible to the way nature made it.
The foods you eat have the power to help you live a longer, healthier life. Choose the right foods and you’ll fuel your body with the nutrients it needs to prevent nearly every disease and dysfunction from cataracts, infertility, and neurodegenerative conditions to cardiovascular disease and cancer.
But just as the right foods can help your health, the wrong foods (think: processed) can increase your risk of heart disease, type 2 diabetes, high blood pressure, and more.
Could just 10 foods substantially impact your risk of dying from a cardiometabolic disease (CMD) like type 2 diabetes, heart disease, or stroke? Maybe.
A study published in JAMA provides some insight into the degree to which 10 specific foods and nutrients affect the risk of dying from CMD. The study found that in 2012, eating suboptimal levels of 10 foods or nutrients — too much of some and not enough of others — was associated with more than 45% of deaths due to type 2 diabetes, heart disease, and stroke.
10 foods associated with nearly half of CMD (Cardiometabolic disease) deaths
The researchers developed a risk assessment model that combined and analyzed data from three sources. They estimated dietary intakes of foods and nutrients using self-reported data from the National Health and Nutrition Examination Survey (NHANES); they used studies and clinical trials to estimate associations of the 10 dietary factors with CMD; and they estimated deaths due to CMD in 2012 from the National Center for Health Statistics.
Optimal consumption levels for the dietary factors were consistent with the lowest disease risk in research trials and with major dietary guidelines.
In 2012, 702,308 CMD deaths occurred in the United States. The researchers estimated that 45.4% of these deaths were associated with suboptimal intakes of the 10 foods and nutrients they had studied.
Too much, not enough, or just right?
Not eating enough of the following foods and nutrients was estimated to contribute to the corresponding percentage of CMD deaths:
1. Nuts and seeds (8.5%)
2. Seafood-based omega-3 fats (7.8%)
3. Vegetables (7.6%)
4. Fruits (7.5%)
5. Whole grains (5.9%)
6. Polyunsaturated fats in place of saturated fat or carbohydrates (2.3%).
Eating too much of the following foods and nutrients was estimated to contribute to the corresponding percentage of CMD deaths:
1. Sodium (9.5%)
2. Processed meat (8.2%)
Examples of processed meat:
- Bacon
- Ham
- Sausages
- Salami
- Corned beef
- Jerky
- Canned meat
3. Sugar sweetened beverages (7.4%)
4. Unprocessed red meat (0.4%).
A word of caution
As with any study, there are some limitations. The comparative risk model is not a cause-and-effect model, and it does not prove that changing intakes of these foods and nutrients would reduce CMD disease risk.
In addition, the particular health effect of each food or nutrient on any individual could be affected by a number of factors including other dietary habits, age, sex, level of physical activity, and genetics.
Still, it’s safe to say that everyone has some room for improvement in their diet.
Eat more of these foods and nutrients
Nuts and seeds:
Goal = 1 ounce (1/4 cup) per day. Add to oatmeal, whole grain cereal, or salads. Try 1/4 cup as an afternoon snack.
Seafood:
Goal = 12 ounces per week. Make a sardine or tuna sandwich during the week. Grill or broil seafood kabobs for dinner. Order fish when you eat out.
Vegetables:
Goal = 5 servings per day (1 serving = 1 cup raw or 1/2 cup cooked veggies). Steam, grill or stir-fry vegetables to preserve all their nutrients, or eat them raw. Fill at least half your plate with vegetables.
Fruits:
Goal = 4 servings per day (1 serving = 1 medium fresh fruit). Try to have fruit at each meal or between meals. Frozen fruit is also a good option.
Whole grains:
Goal = 4 servings per day (1 serving = 1 slice whole grain bread or 1/2 cup cooked whole grains). Try a variety of whole grains such as barley, millet, quinoa, bulgur, brown rice, or farro. Make ahead, keep refrigerated, and heat for a warm side or add cold to a salad.
Polyunsaturated fats in place of saturated fat or carbohydrates:
Goal = replace at least 11% of calories from saturated fat or carbohydrates with calories from polyunsaturated fats (the equivalent of about two tablespoons of a healthy oil for someone consuming 1,800 calories per day). Try heathy oils such as canola or olive oil in place of butter. Eat a small spoonful of nut butter instead of a piece of white toast for a midmorning snack.
Eat less of these foods and nutrients
Sodium:
Goal = less than 2,000 milligrams per day. Limit intake of processed, packaged, and fast foods, as well as condiments such as soy sauce, bottled salad dressings, and barbecue sauce. Cut back on the American Heart Association’s Salty Six: breads and rolls, pizza, sandwiches, cold cuts and cured meats, soups, and burritos and tacos.
Processed meats:
Goal = 0 servings per day. Put chicken or tuna in your sandwiches instead of bologna, ham, salami, or hot dogs. Or try plant-based fillings like beans or nut butters.
Sugar sweetened beverages:
Goal = 0 servings per day. Instead of sports drinks, sugar-sweetened coffees and teas, or soda, infuse a large pitcher of water with slices of oranges, lemon, lime, or berries. Plain tea, coffee, and seltzer water are also great substitutes.
Red meat:
Goal = less than 4 ounces per week. Use red meat more as a side and not as the main attraction (a small amount of lean meat in a veggie-heavy stir fry, for example). Go meatless one night per week.
Some Additionals for you:
1. Processing of foods destroys most nutrients especially vitamins B and c
2. Oranges are a healthier choice than orange juice
3. You may need more protein as you age
4. Saturated fats are still bad for you
5. Coconut oil is not a veritable cure-all
6. Meats are not the only source of complete proteins
7. You may want to cut back on eggs if you have diabetes
8. You can lower risk of heart disease by 30% just by regularly swapping a serving of red meat with fish or chicken
9. Supplements won’t boost your health as much as whole foods
10.
Original Author:
Katherine D. McManus, MS, RD, LDNKatherine D. McManus, MS, RD, LDN
The foods you eat have the power to help you live a longer, healthier life. Choose the right foods and you’ll fuel your body with the nutrients it needs to prevent nearly every disease and dysfunction from cataracts, infertility, and neurodegenerative conditions to cardiovascular disease and cancer.
But just as the right foods can help your health, the wrong foods (think: processed) can increase your risk of heart disease, type 2 diabetes, high blood pressure, and more.
Could just 10 foods substantially impact your risk of dying from a cardiometabolic disease (CMD) like type 2 diabetes, heart disease, or stroke? Maybe.
A study published in JAMA provides some insight into the degree to which 10 specific foods and nutrients affect the risk of dying from CMD. The study found that in 2012, eating suboptimal levels of 10 foods or nutrients — too much of some and not enough of others — was associated with more than 45% of deaths due to type 2 diabetes, heart disease, and stroke.
10 foods associated with nearly half of CMD (Cardiometabolic disease) deaths
The researchers developed a risk assessment model that combined and analyzed data from three sources. They estimated dietary intakes of foods and nutrients using self-reported data from the National Health and Nutrition Examination Survey (NHANES); they used studies and clinical trials to estimate associations of the 10 dietary factors with CMD; and they estimated deaths due to CMD in 2012 from the National Center for Health Statistics.
Optimal consumption levels for the dietary factors were consistent with the lowest disease risk in research trials and with major dietary guidelines.
In 2012, 702,308 CMD deaths occurred in the United States. The researchers estimated that 45.4% of these deaths were associated with suboptimal intakes of the 10 foods and nutrients they had studied.
Too much, not enough, or just right?
Not eating enough of the following foods and nutrients was estimated to contribute to the corresponding percentage of CMD deaths:
1. Nuts and seeds (8.5%)
2. Seafood-based omega-3 fats (7.8%)
3. Vegetables (7.6%)
4. Fruits (7.5%)
5. Whole grains (5.9%)
6. Polyunsaturated fats in place of saturated fat or carbohydrates (2.3%).
Eating too much of the following foods and nutrients was estimated to contribute to the corresponding percentage of CMD deaths:
1. Sodium (9.5%)
2. Processed meat (8.2%)
Examples of processed meat:
- Bacon
- Ham
- Sausages
- Salami
- Corned beef
- Jerky
- Canned meat
3. Sugar sweetened beverages (7.4%)
4. Unprocessed red meat (0.4%).
A word of caution
As with any study, there are some limitations. The comparative risk model is not a cause-and-effect model, and it does not prove that changing intakes of these foods and nutrients would reduce CMD disease risk.
In addition, the particular health effect of each food or nutrient on any individual could be affected by a number of factors including other dietary habits, age, sex, level of physical activity, and genetics.
Still, it’s safe to say that everyone has some room for improvement in their diet.
Eat more of these foods and nutrients
Nuts and seeds:
Goal = 1 ounce (1/4 cup) per day. Add to oatmeal, whole grain cereal, or salads. Try 1/4 cup as an afternoon snack.
Seafood:
Goal = 12 ounces per week. Make a sardine or tuna sandwich during the week. Grill or broil seafood kabobs for dinner. Order fish when you eat out.
Vegetables:
Goal = 5 servings per day (1 serving = 1 cup raw or 1/2 cup cooked veggies). Steam, grill or stir-fry vegetables to preserve all their nutrients, or eat them raw. Fill at least half your plate with vegetables.
Fruits:
Goal = 4 servings per day (1 serving = 1 medium fresh fruit). Try to have fruit at each meal or between meals. Frozen fruit is also a good option.
Whole grains:
Goal = 4 servings per day (1 serving = 1 slice whole grain bread or 1/2 cup cooked whole grains). Try a variety of whole grains such as barley, millet, quinoa, bulgur, brown rice, or farro. Make ahead, keep refrigerated, and heat for a warm side or add cold to a salad.
Polyunsaturated fats in place of saturated fat or carbohydrates:
Goal = replace at least 11% of calories from saturated fat or carbohydrates with calories from polyunsaturated fats (the equivalent of about two tablespoons of a healthy oil for someone consuming 1,800 calories per day). Try heathy oils such as canola or olive oil in place of butter. Eat a small spoonful of nut butter instead of a piece of white toast for a midmorning snack.
Eat less of these foods and nutrients
Sodium:
Goal = less than 2,000 milligrams per day. Limit intake of processed, packaged, and fast foods, as well as condiments such as soy sauce, bottled salad dressings, and barbecue sauce. Cut back on the American Heart Association’s Salty Six: breads and rolls, pizza, sandwiches, cold cuts and cured meats, soups, and burritos and tacos.
Processed meats:
Goal = 0 servings per day. Put chicken or tuna in your sandwiches instead of bologna, ham, salami, or hot dogs. Or try plant-based fillings like beans or nut butters.
Sugar sweetened beverages:
Goal = 0 servings per day. Instead of sports drinks, sugar-sweetened coffees and teas, or soda, infuse a large pitcher of water with slices of oranges, lemon, lime, or berries. Plain tea, coffee, and seltzer water are also great substitutes.
Red meat:
Goal = less than 4 ounces per week. Use red meat more as a side and not as the main attraction (a small amount of lean meat in a veggie-heavy stir fry, for example). Go meatless one night per week.
Some Additionals for you:
1. Processing of foods destroys most nutrients especially vitamins B and c
2. Oranges are a healthier choice than orange juice
3. You may need more protein as you age
4. Saturated fats are still bad for you
5. Coconut oil is not a veritable cure-all
6. Meats are not the only source of complete proteins
7. You may want to cut back on eggs if you have diabetes
8. You can lower risk of heart disease by 30% just by regularly swapping a serving of red meat with fish or chicken
9. Supplements won’t boost your health as much as whole foods
10.
Original Author:
Katherine D. McManus, MS, RD, LDNKatherine D. McManus, MS, RD, LDN
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