Top Ways To Protect Your Vision Health

Age-related eye diseases are the primary cause of blindness and vision impairment in the United States. Over 3 million Americans aged 40 and over are legally blind or visually impaired, and the number of those impacted is expected to double by 2030.1

Maintaining your vision health as you age is important for obvious reasons – like protecting your ability to drive, read, watch TV and even function on a daily basis – but vision health impacts far more than this. For instance, vision problems in the elderly are linked to:

• Social isolation
• Increased risk of falling and hip fractures
• Depression
• Family stress
• Disability
• Premature death

The good news is that many vision problems can be prevented entirely by taking proactive steps to protect your eyes now.

Make These 7 Changes to Protect Your Vision Health

1. Eat a Diet Rich in Antioxidants

Antioxidants help protect your eyes from free radical damage, which can be particularly damaging to your eye’s retina and lens. Two of the most important are lutein and zeaxanthin, found in egg yolks and green leafy vegetables, which help protect against cataracts and age-related macular degeneration (AMD, a leading cause of blindness in the elderly). Other dietary additions to consider include:

• Berries: Berries (blueberries, blackberries, etc.) are rich in anthocyanins, which may help improve blood flow to your eyes and strengthen blood vessel walls, which plays a role in slowing the development of diabetic retinopathy (damage to the retina that occurs in people with diabetes).
• Brazil Nuts: One Brazil nut provides more than the recommended daily allowance of selenium, an antioxidant that may help prevent cataracts and macular degeneration.
• Broccoli: This and other members of the cruciferous family of vegetables contain sulforaphane, a compound that not only fights cancer but also has antioxidant properties that may help protect your retinal cells from damaging free radicals.2

2. Wear Sunglasses

Ultraviolet (UV) light from the sun can cause cumulative damage to your eyes over time, increasing your risk of cataracts, AMD, and even cancer of the eye and eyelids. Wearing sunglasses can help to reduce UV-light-related risks to your eyes. Some tips:

• Choose sunglasses that block 99-100 percent of UVA and UVB rays
• The color of the lens (darker vs. lighter) does not matter; they must state on the label that they offer UV protection
• Polarized lenses can help reduce glare, which is helpful when driving or boating
• Wrap-around sunglasses offer side protection as well, making them a smart choice
• Wear your sunglasses year-round, and even when it’s cloudy, as UV rays are present in all types of weather

3. Don’t Smoke

Smoking takes a heavy toll on your vision health, increasing your risk of AMD, cataracts, glaucoma, and dry eye syndrome. Smoking also increases your risk of diabetes, which is a leading cause of blindness in Americans. Aside from age, smoking is the leading risk factor for AMD, and research shows it’s never too late to quit. Even quitting smoking in your 80s may benefit your vision health.3

4. Maintain a Healthy Body Weight

Excess weight is linked to a number of chronic diseases, and some of these, like diabetes, can be detrimental to your vision health. Obesity is also directly related to age-related cataracts, glaucoma, age-related maculopathy, and diabetic retinopathy.4 By eating right and exercising regularly, you can help maintain a healthy body weight and protect your vision health in the process.

5. Additional Nutrients for Healthy Eyes

The following nutrients play an important role as part of a healthy eye diet. They’re available via your diet and also in supplement form:

• Vitamin C, Vitamin E, Beta Carotene and Zinc: Research sponsored by the National Eye Institute revealed that high levels of vitamin C, vitamin E, beta carotene and zinc significantly protect vision health.5
• Fatty Acids: Alpha lipoic acid and other omega-3 fatty acids like those found in fish and fish oil are potent antioxidants that work against both fat and water-soluble free radicals and support vision health.6

6. Avoid Chronic Eyestrain

While the long-term effects of chronic eyestrain are unknown, in the short-term over-taxing your eyes by staring at a computer screen too long can lead to eye pain, blurry vision, headaches and more. It’s a good idea to take frequent eye “breaks” anytime you’re engaging in an activity that involves intense, prolonged eye focus (including hobby work, crossword puzzles, etc.). Generally, give your eyes a break and a chance to focus on something else at least once every 20 minutes.

7. Exercise Moderately at Least 3 Days a Week

As mentioned, exercise is important because it will help you maintain a healthy weight. But above and beyond this, exercise helps reduce pressure in your eyes, which lowers the risk of glaucoma. Staying active can also help prevent cataracts, retinal artery and retinal vein occlusions and even AMD. In fact, people aged 43 to 86 who engaged in moderate-intensity exercise like dancing, cycling and jogging three times a week or more were 70 percent less likely to develop AMD!7

As you may have noticed, many of the cornerstones of a healthy lifestyle equate with better vision health as you age, and this is true even of strategies not necessarily listed here. For instance, proper sleep, relaxation and avoiding exposure to environmental toxins all impact both your overall and your vision health, so the more you adhere to a healthy lifestyle, the better your eyesight is likely to be.

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Don't Let the Sneak Thief Steal Your Sight

Original Article: https://www.cncahealth.com/explore/learn/healthy-aging/protect-your-vision-health-as-you-age-7-top-tips 

Sources:
1. U.S. Centers for Disease Control and Prevention, “Improving the Nation’s Vision Health”
2. World’s Healthiest Foods
3. Am J Ophthalmol. 2010 Jan;149(1):160-9. Epub 2009 Oct 1.
4. Survey of Ophthalmology 52, no. 2 (3, 2007): 180-195.
5. Arch Ophthalmol. 2001;119(10):1417-1436.
6. Sci Transl Med. 2011 Feb 9;3(69):69ra12.
7. Br J Ophthalmol. 2006 Dec;90(12):1461-3. Epub 2006 Oct 31.

Top 10 Ways to Protect Your Liver

Your liver is the second largest organ in your body (second only to your skin), weighing in at around three pounds and responsible for a myriad of essential body functions each and every day. Primarily, your liver’s job is to filter the blood that comes from your digestive tract, thereby metabolizing nutrients, drugs, alcohol and other substances consumed while helping to detoxify.

Your liver also manufactures proteins and produces bile to help break down fats and clear bilirubin, a potentially harmful substance formed from the breakdown of dead red blood cells, from your blood.

Why Your Liver May Need Extra Support

It is your liver that is responsible for processing virtually everything you consume -- protein, fat or carbohydrate -- and turning it into glucose that is used as fuel. But, since everything you consume passes through your liver it means your liver is subjected to an array of toxins -- pesticides, hormones, food additives, alcohol, medications, microorganisms, and more -- on a regular basis.

Your liver will either convert these harmful toxins into less harmful ones or ensure they’re eliminated from your body entirely. However, inevitably some toxins get left behind, hiding in certain liver cells or creating free radicals that can damage your liver and your overall health. This is why it’s so important to support your liver health in every way you can.

The foods you eat, the medications you take, the drinks you consume … all of these take a toll on your liver health, but you can help keep your liver in top working order by following the simple steps below.

10 Tips to Protect Your Liver

1. Eat organic foods as much as possible
Your diet represents one of the biggest potential burdens on your liver, as many foods are contaminated with pesticides, growth hormones and chemical additives.
By eating organic you are opting for the purest foods possible, which means you’re saving your liver from a slew of toxins. By definition, organic foods must be free from genetically modified organisms, synthetic pesticides and fertilizers, antibiotics, growth hormones and other drugs.

2. Limit fructose, fried foods and processed foods containing trans fats or hydrogenated oils
Two more dietary burdens to your liver are hidden in many processed foods on your supermarket shelves: trans fats and fructose. Trans fats are common in fried foods like French fries and doughnuts and are also found in cookies, crackers and many other processed foods. If the ingredient list contains “hydrogenated” or “partially hydrogenated” oil, it will contain some amount of trans fat. Fructose is also found in numerous processed foods as well as in soda and fruit juice.

According to one study in the journal Hepatology, a diet high in fructose and trans fats leads to obesity and fatty liver disease.

3. Increase fruits, vegetables and other liver-boosting foods in your diet
On the flipside, you can also use your diet strategically to support your liver health by eating plenty of fresh fruits and vegetables, which are naturally detoxifying.

Specifically, sulfur-rich foods, such as onions, garlic and all the veggies in the cruciferous family (broccoli, kale, collard greens, Brussels sprouts, cabbage, cauliflower, etc.) are known to help your liver detoxify environmental toxins, including prescription drugs and pesticides. Vegetables are also an excellent source of fiber, which helps toxins to move through your digestive tract, reducing stress on your liver. Turmeric, cinnamon and licorice are also known to support healthy liver function.

4. Drink alcohol only in moderation (if at all)
Alcohol can destroy liver cells and lead to liver damage that causes fatty liver, inflammation, alcoholic hepatitis or cirrhosis. If you already have liver disease, drinking even a small amount of alcohol can make it worse.

5. Use natural household products
The more chemicals you are exposed to, the harder your liver has to work to keep you healthy. You can reduce stress on your liver by choosing natural cleaning products for your home and natural personal care products for your body. Be sure your drinking water is free from contaminants and consider using an air purifier in your home, especially if you live in a high-traffic area. You’ll also want to avoid spraying pesticides in or around your home.

6. Detoxify your body regularly
Your liver (along with your kidneys, blood, bowel, lymphatic system and skin) help your body process and eliminate chemicals in your sweat, urine and feces. Detoxing can help to support and enhance this natural process. For tips on how to help support your liver’s two-phase detoxification process, be sure to read The Natural Way to Detox … and Why You Should 

7. Be careful with medications
Taking medications in improper doses, for too long, or mixed with other substances, such as alcohol or other drugs, can harm your liver. Acetaminophen (brand name Tylenol) is notorious for its potential danger to your liver, as overdose of this drug is actually the leading cause of acute liver failure in the United States.

In fact, even when used correctly acetaminophen (in this case Extra Strength Tylenol) caused liver enzymes to increase three-fold beyond the normal upper limit, which is a sign of possible liver damage, according to one study. Some patients even had levels as high as eight times the normal enzyme level.

So keep in mind that you need to be careful with medications as far as your liver health is concerned, and this applies to over-the-counter drugs like Tylenol as well as prescription medications.

8. Exercise

Exercise is one straightforward way to lower your risk of fatty liver disease, not only by helping you to maintain a healthy body weight (obesity increases your risk of fatty liver disease) but also by leading to liver health improvements independent of weight loss.

One study published in Hepatology even found that staying active for at least 150 minutes a week improved liver enzymes and other indices of liver function.

9. Avoid smoking
Smoking may harm your liver’s ability to effectively process and remove toxins from your body. It can also make alcohol-induced liver disease worse.

10. Consider liver supportive supplements
Certain high-quality supplements may help support liver health.
Milk thistle: Milk thistle seed extract helps to protect and promote liver health. Studies show that milk thistle:

• Protects and promotes the growth of liver cells
• Fights oxidation (a process that damages cells)

An analysis of 16 milk thistle trials by the National Institutes of Health also concluded that the supplement helped protect the liver via:

• Antioxidant activity
• Enhanced protein synthesis
• Toxin blockade at the membrane level, inhibiting membrane peroxidation

Research suggests that silymarins, a group of potent antioxidants extracted from the seeds of milk thistle, have antioxidant properties several times greater than that of vitamins C and E. Of the silymarins, silybin has been shown to be the most effective in promoting liver health, which is why you’ll want to look for a supplement with a high percentage of silybin.

Detox Nutrients:
Detox Nutrients is a unique combination of amino acids, nutrients, and herbs created as vitamins for liver health support that also helps promote detoxification. Carefully selected, ultra-pure ingredients include the herbs Milk Thistle, Curcumin, Grape Seed Extract, and Green Tea, plus MSM. This powerful synergistic blend of antioxidants helps enhance the body's natural defense systems and supports the liver's primary detoxification pathways (phase I and phase II)

Alpha Lipoic Acid:
Alpha Lipoic Acid is a powerful antioxidant that supports healthy liver function.
Remember, a strong liver is one of your best defenses against the toxins bombarding your body on a daily basis. A healthy lifestyle that lessens your toxic load while providing your body with high-quality sources of essential nutrients will keep your liver in top working order.

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Original Article: https://www.cncahealth.com/explore/learn/general-health/top-10-ways-to-protect-your-liver

Sources:
1. Oprah.com, Dr. Mehmet Oz, “What Does the Liver Do?” August 19, 2008.
2. Hepatology. 2010 Sep;52(3):934-44.
3 4. World’s Healthiest Foods, “What foods can improve liver health?”
5. American Liver Foundation “Ways You Can Take Care of Your Liver”
6. JAMA. 2006 Jul 5;296(1):87-93.
7. Hepatology July 2009 Volume 50 Issue 1, Pages 68-76
8. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), The National Digestive Diseases Information Clearinghouse (NDDIC), Smoking and Liver Disease
9. National Center for Complementary and Alternative Medicine, Milk Thistle
10. CNCAHealth.com Milk Thistle

 

Top Healthy Nuts to Feast On

This is the Part 3 in our three part series about nature's healthiest superfoods. In Part 2, we presented seven superstar fruits for your health, and in Part 1, we focused on the most nutritious veggies,

Nuts earned a bad reputation in the United States during the low-fat craze of the ‘90s. It was during this time that many Americans shunned nuts simply because of their relatively high fat content … amid false fears that these nutritional powerhouses would make us fat.

Fortunately, the low-fat craze has ended, and it’s now becoming common knowledge that healthy fats are not only okay to include in your diet, they’re essential for keeping you well.

Nuts contain two types of “good” fats -- monounsaturated and polyunsaturated fats -- that may help to lower LDL or “bad” cholesterol levels. Research also suggests that nuts may be beneficial for the lining of your arteries while helping to lower your risk of developing blood clots that could lead to a heart attack. 1

In 2003, the U.S. Food and Drug Administration (FDA) even approved the following health claim for certain nut packages:

“Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.2”

For you nut lovers out there, this is great news because it means you can enjoy nuts completely guilt-free, and better yet, knowing you’re making a smart snacking choice.

When it comes to types of nuts, you really can’t go wrong. Each contains a slightly different nutritional content -- all of which are great for your health. However, there are a handful (no pun intended!) that stand out above the rest.

As the third and final part of our series on functional foods that can benefit your family’s health, we’ve narrowed down the cream of the crop -- nut crop, that is -- to help your family get the most nutrition out of each bite-sized package.

The 5 Healthiest Nuts

1. Walnuts
The walnut is, hands down, one of the best nuts to eat, and that is largely because of its high content of alpha-linolenic acid (ALA), a type of omega-3 fat. Just one-quarter cup of walnuts gives you nearly 91 percent of the recommended daily value for this healthy fat.3
Your body cannot make omega-3 fats on its own, which is why it’s so important to include omega-3-rich foods in your diet. Aside from helping to protect against heart disease and stroke, omega-3 fats have been found to offer protection against wide range of illnesses, from cancer and rheumatoid arthritis to inflammatory bowel disease and depression.4

Walnuts also contain ellagic acid, an antioxidant that is beneficial for your immune system and appears to have anti-cancer properties. Studies have shown that ellagic acid helps prevent cancer-causing substances from binding to DNA, scavenges and “binds to” cancer-causing chemicals to inactive them and promotes cell death of cancer cells without harming healthy cells.5
Walnuts even contain melatonin, a hormone produced by your pineal gland that helps regulate your sleep and also offers potent antioxidant benefits. Eating walnuts, researchers found, increases your levels of melatonin along with its antioxidant activity in your body.6

2. Almonds
Almonds are an excellent source of protein and healthy monounsaturated fats. Plus, they offer unique benefits for your blood sugar levels.

When eaten with a meal, almonds may help to lower surges in your blood sugar and insulin levels, a mechanism that may help prevent or manage type 2 diabetes and heart disease.7 Eating almonds also leads to increases in antioxidant levels that may help to fight damage from free radicals.
The benefits to blood sugar levels hold true even when almonds are eaten with a food that normally prompts your blood sugar to spike, such as bread. One study found that when almonds were eaten with bread (a high-glycemic index food), it reduced the glycemic index of the meal.8

What this means is that if you spread some almond butter on your toast in the morning, it will lessen the bread’s impact on your blood sugar levels -- a very nice benefit for your health!
Further, research has shown that eating almonds can actually help you lose weight. In a study of 65 overweight or obese adults, those who ate a low-calorie diet supplemented with almonds lost 7 percent more weight and had a 5 percent greater reduction in waist circumference than those whose diet was supplemented with complex carbs.9

3. Pecans
Pecans needn’t be limited to your yearly slice of pecan pie at Thanksgiving, as, like other nuts, they offer a slew of health benefits.

Among the most significant are high levels of antioxidants, including vitamin E. As a result, research shows that eating a handful of pecans a day helps to stop oxidation of blood lipids, which may help to prevent coronary heart disease.10

Pecans actually rank highest in antioxidant content among all nuts, which means they may be beneficial for lowering your risk of cancer, heart disease and Alzheimer’s disease.11 They also contain more than 19 vitamins and minerals, including calcium, vitamin A, folic acid and magnesium, making them a smart snacking choice.
4. Cashews
Cashews have a lower fat content than most nuts, and the fat they do contain is extremely healthy. About 75 percent is comprised of oleic acid, the same type of heart-healthy fat found in olive oil.12

Cashews are also a good source of magnesium, a nutrient that plays a crucial role in more than 300 biochemical reactions in your body, including maintaining normal muscle and nerve function, regulating heart rhythm and blood sugar levels, promoting normal blood pressure, supporting your immune system and keeping your bones strong.13

According to the National Institutes of Health, Office of Dietary Supplements, “substantial numbers” of Americans do not get the recommended amounts of this important nutrient, and therefore may be missing out on important health benefits.
Fortunately, eating about 1 ounce of cashews provides 75 milligrams, or 20 percent of the daily recommended value, of magnesium, so eating cashews is a simple way to boost your intake (almonds also contain a similar amount of magnesium).

5. Macadamia Nuts
This Hawaiian staple is often considered a decadent treat, but there’s reason to add them to your regular diet. Macadamias contain 78 percent heart-healthy monounsaturated fats, which is the highest of any oil, including olive oil.14
Studies show that despite their high fat content, eating macadamia nuts helps to reduce oxidative stress and inflammation, and may help to prevent coronary artery disease.15

They are also one of the few foods to contain palmitoleic acid, which preliminary research suggests may play a role in fat metabolism and helping to reduce stored body fat.16

More Tips for Adding Nuts to Your Diet

When it comes to nuts, don’t let their size fool you -- because they’re so packed with healthy fats and nutrients, a little bit goes a long way. A small handful, or about 1.5 ounces a day, is all you need to reap the benefits.

Keep in mind, too, that nuts are perishable and easily damaged by heat, air and light. This is especially true for nuts that contain omega-3 fats, such as walnuts.

To ensure your nuts are as fresh as can be, avoid purchasing them from bulk bins unless you know they have a high turnover rate, and do not leave nuts sitting in a hot car. Once home, store them in an airtight container in the refrigerator or even the freezer.

Further, due to their perishable nature, nuts that have been roasted using oil may contain rancid or damaged fats that are not healthy for your heart. For best results, look for nuts that are either raw or only lightly roasted (at temperatures no higher than 160-170 degrees Fahrenheit).17

Now that you’re armed with the latest research, you no longer have to worry that the handful of nuts you crave is sabotaging your diet. On the contrary, a serving of nuts a day may very well help to keep the doctor away!

Related Blog Posts:

Nutrition: The Link to Cancer Prevention
A Nutty Diet May Cut Your Cholesterol

Original Article: https://www.cncahealth.com/explore/learn/nutrition-food/nuts-about-nuts-5-top-healthy-nuts-to-feast-on
Sources:
1. MayoClinic.com, “Nuts and your heart: Eating nuts for heart health” June 5, 2009
2. U.S. Food and Drug Administration Appendix D: Qualified Health Claims April 2008
3. World’s Healthiest Foods, Walnuts
4. Harvard School of Public Health, “The Nutrition Source”
5. Ellagic-research.org Clinical References
6. Nutrition. 2005 Sep;21(9):920-4.
7. Journal of Nutrition. 136:2987-2992, December 2006
8. Metabolism. 2007 Mar;56(3):400-4.
9. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72.
10. Nutrition Research. Volume 26, Issue 8, August 2006, Pages 397-402.
11. J. Agric. Food Chem., 2004, 52 (12), pp 4026–4037.
12. World's Healthiest Foods Cashews.
13. National Institutes of Health, Office of Dietary Supplements: Magnesium.
14. Maloha.com Health Benefits.
15. Lipids Volume 42, Number 6 / June, 2007.
16. ScienceNOW. “Fat Molecule Fights Weight Gain” September 19, 2008.
17. World’s Healthiest Foods: How the healthy fats in nuts help protect against cardiovascular disease.