The eye health may not be something that you think about on a regular basis. You know not to poke it but do you consider how your diet or your lifestyle can affect it? It is possible that you won’t think about it until you start to lose your vision or have other health problems.
Well, now is the perfect time to start thinking about your eye health. The things you do in your 20s and 30s will have a full effect on what happens in your 60s and 70s. You can prevent numerous eye problems and help to save your vision for retirement and beyond.
Here’s all you need to know about how to keep your eye healthy. We’ll list the dos and don’ts to help improve your health.
DO Eat Plenty of Lutein and Beta Carotene
It’s time to look at the nutrients that you get from your food. We’re not saying that you have to give up on chocolate and refined sugar, but we are saying that it’s best to cut down on them. You want to get more food that has lutein and beta-carotene. These are two types of proteins that are essential for the eye health.
You may have heard that carrots will help you see in the dark. Well, while they don’t give you night vision they do improve your eyesight because of the beta carotene in them. Anything orange will have beta carotene, but carrots are the best.
Lutein has been proven scientifically to help reduce the chances of developing cataracts and macular degeneration disease. If you do develop them or have started to develop them – some eye diseases can start in your 40s – then getting more lutein can help to stall the development of them. You can keep most of your vision and prevent expensive eye appointments.
You can get both of these in apricots, carrots, sweet potatoes, and even butter – real butter, not margarine!
DO Get Plenty of Vitamins A and C
Like with the beta-carotene and lutein, you want to add more vitamins A and C to your diet.
Let’s start with vitamin A. This is the vitamin that supports the repair of your cells. Your eyes have cells, just like the rest of your body. They become damaged, and they will die naturally. What you want to do is boost your intake of vitamin A to make sure that the cells repair well and grow back without damage. The vitamin A will also help to protect the other tendons and ligaments within the eye.
As for the vitamin C, this will help to boost your cell repair too. It also boosts your immune system. There are infections and diseases that will affect the quality of your eye health. If you can keep them at bay, you will stand a better chance of protecting your eyesight.
Like the lutein and beta-carotene, eating apricots and sweet potatoes will help. You can also get them from oranges, lemons, blueberries, and grapes.
DO Exercise Your Eye Muscles Now and Then
Your eyes have muscles. Like any other muscle in your body, the eye muscles will need strengthening and supporting. You don’t just do this through the food that you eat, but also through the exercise that you do.
We’re not talking about hanging kettlebells from your eyelids! It’s important to do light exercises, including numerous facial exercises. Not only will you protect your vision but you can reduce the signs of aging around the eyes, including avoiding wrinkles later in life.
All you need to do is place rub the palms of your hands together for heat and then place them over your eyes. Take your mind to a relaxing place and allow the heat to work into the muscles.
You can also place your fingers at the outside edges of your eyes and gently move them in a circle. You’ll feel the muscles around your eyes getting pulled and stretched. If you experience any pain, stop right away.
DO Get More Antioxidants
Another nutrient that you want to get more of is antioxidants. There are various ways that you can benefit from antioxidants, especially with the eye health.
The first is the protection for your immune system. It gets extra support to fight off various illnesses and diseases that your body is faced with. This instantly helps to support the eye health. If the rest of your body is healthy, the eyes don’t have to lose fluid or strain through diminishing energy levels.
The second benefit is for any infections or diseases that may affect your eyes directly – along with injuries that your eyes may face. Antioxidants will help the body fight off the more localized infections, preventing them from getting any worse.
The third way you benefit is through better blood circulation. Antioxidants help to widen blood vessels and promote more oxygenated blood around your body. This means your muscles get the extra oxygen, along with the cells within your eyes.
Finally, you get the support for the cells in the eyes. The body will find it easier to fight off free radicals, preventing damage to any repairing or growing cells.
DO Eat Plenty of Dark Green Leafy Greens
You’ll hear a lot that you need to eat more dark leafy greens. They are among the most powerful foods for all your nutrient needs. I wish there were something that looked more appealing!
Get more Brussels sprouts, kale, spinach, and broccoli in your diet to put your eyes first. You’ll get the vitamin A and C that we’ve already mentioned, along with calcium, zinc, and magnesium. Each of these minerals helps to support the muscle and bone health. They fight against diseases and support the immune system throughout the day.
If you don’t fancy eating the greens, you can always add them to a green smoothie. This can help to get rid of some of the bitterness while getting more fluids into your diet.
DO Make Sure You Sleep Enough
While you need to exercise, your eyes will also need rest. This is a part of the body that is always working until you close your eyes! The eye muscles work throughout the day, as you try to focus on everything going on in the world. The muscles have to relax and tense while changing the distance that you’re looking.
If you ever feel tired, like your eyes are trying to shut, then you need to consider taking a break. Don’t try to force your eyes to keep working. Just a 10-minute power nap will be enough to give your eyes a bit of a break.
Those who struggle to sleep at night will need to consider ways to help the mind shut down. Try meditation to help calm the mind and take your imagination to another place. With your eyes closed, they get the relaxation they need because there is nothing for them to focus on.
DO Make Sure You Drink Enough Fluids
Your eyes need hydration. If they get dehydrated, you will find they’re itchy and painful – and rubbing them will just make things worse. It’s up to you to drink enough throughout the day to make sure the eyes get all the water they need.
Dry eyes can lead to future problems. Your eye muscles must work harder without the support, and you run the risk of developing various infections. The eyes are unable to remove irritants naturally, so you run the risk of ulcers and damage to the cornea.
If you drink plenty but still struggle to keep your eyes moist, you will need to look into artificial tears/eye drops. Your eye doctor will be able to prescribe some, but there are over the counter options that can work. Read the labels, especially if you wear contact lenses. Some of the drops can be used while wearing contacts and others will need to be used before or after wearing them.
Eye drops can be used throughout the summer when the body struggles to retain fluid. They can also help to ease dry eye conditions because of the use of contact lenses – the lenses will soak up any moisture within your eyes.
You will find your eyes get dehydrated faster if you are tired or if you’ve overused them. Rest and then see what the fluid levels are like.
DO Follow the 20/20/20 Rule
You may have heard of the 20/20/20 rule but not quite what it is exactly. Every 20 minutes, you should look at an object 20 feet away for 20 seconds.
This is something that we tend to overlook when protecting our eye health. We’re focused so much on the computer screen at work, which isn’t good for the eyes at all. Set a timer for every 20 minutes so that you find an object that is 20 feet away. It can be further if you want but 20 feet is the optimum distance.
You’re not missing out on much for 20 seconds. It’s not just your eyes that will thank you. Your brain health will also benefit, as you give yourself a break and time to recollect your thoughts. Your boss will barely even realize that you take this time off.
DON’T Keep Working without a Break
If you don’t follow the 20/20/20 rule, then at least take regular breaks from the activity that you’re on. Step away from the computer screen and spend 5-10 minutes doing something completely different. You could even just close your eyes and rest them for this time.
Rest is essential. We’ve already mentioned how this will help to support your eye health. Like any other part of your body, if you push your eyes too much they will work against you. You’ll find they hurt and you could end up with regular headaches – the muscles and nerves are all connected.
DON’T Stare Into Light
When you are looking for an object for the 20/20/20 rule or when exercising, avoid looking directly at the light. It doesn’t matter if it’s natural or artificial light. Letting too much in will damage the nerves and the cells.
You will feel a burning sensation if you look at the light for too long. Close your eyes and give the pupils a chance to rest.
If you use a lot of gadgets, don’t have the brightness too high. Your eyes will get used to the lower brightness levels, and the eyes don’t strain as much to avoid too much light getting in.
DON’T Wear Your Glasses All the Time
You don’t need to wear your glasses for every minute of the day. While there will be sometimes that they are a must – and even a legal requirement – you will be able to find times of the day that they can be removed. If you wear contacts, carry your case around with you so that you can easily remove them now and then.
Wearing your glasses helps to reduce some of the strain on your eye to focus on elements close to you or far away. However, your muscles will need to do some work now and then. There are also times that your muscles need to relax, as looking at the wrong distance with your glasses can put extra strain on them.
Do get your eyes checked regularly. If you find your corrected vision is blurry, it’s a sign that you need a stronger prescription.
DON’T Eat Too Much Sugary Food
Sugary food, especially refined sugary food, is bad for you. It’s not just bad for your overall health but also for your eye health. There are links that show high sugar levels lead to poor eyesight.
Those with diabetes are more likely to develop eye problems later in life. This is due to the insulin response and the way that the metabolism is affected by it.
We’re not saying cut out all sugar. Just think carefully about whether you need it. If you are a diabetic, make an effort to keep your sugar levels within a healthy range. This isn’t just important to keep your diabetes under control, but it will also help to reduce the risk of developing glaucoma and macular degeneration disease later in life.
I know you’ve likely heard this advice a lot. Your doctor will tell you for your lung and heart health all the time. There’s no denying that smoking is linked to cancer.
But did you know that smoking is also linked to the deterioration of the eye health? Those who smoke are at a higher risk of developing various eye diseases, including cataracts and macular degeneration. Optic nerve damage is also a common problem for those who smoke.
Make Changes to Keep Your Eye Healthy
Put your eye health first as much as you can. This is more than just getting your eyes checked regularly – although this will help. Make sure you follow a diet that gives you plenty of nutrients to keep your cells, nerves, and muscles supported. You don’t have to do a lot to protect your eye health. Most changes are easily added to your everyday lifestyle.
A Healthier You for the New Year
The New Year is usually the time when we resolve to start living a healthier lifestyle, especially after indulging during the holiday season. But resolutions are easier said than done – just as gym memberships rise at the start of the year, they tend to drop off after a few months.
Promising that you will start eating and living healthy is easy but actually doing it long term is much harder. So how can we make it easier to commit to a healthy new you? Electrolux is here to give us a few tips on how we can get started on that healthier lifestyle – and stick to it!
Get someone on board
Get someone close to you to join you in your workouts and diets – like a friend, relative or your husband. The company will make it more fun and you’ll have someone to bond with over the process. Having a support system is one way to keep you on track when it comes to your goals.
Overdoing things in the beginning, especially if this is your first time trying to eat healthy or doing regular exercise, will make changes hard to maintain. Start with small changes in your diet, like incorporating vegetables in your regular meals. Slowly remove processed food from your refrigerator and cabinets. Start with short jogging sessions once a week then gradually increase in frequency. Eventually, you will get more comfortable as these small tasks turn into habits. This is your cue to go a level higher in your diet and workouts.
Begin your day with protein
You’ve most likely heard of the saying “breakfast is the most important meal of the day”. Time to listen to it as doing so is proven to lessen cravings and hunger pangs throughout the day, so you’ll be less tempted to indulge in carbs and sugary food.
Start with 25-30 grams of protein for breakfast every day. Some healthy ingredients you can include in your morning meals are fruits, vegetables, eggs, and sweet potatoes. Try mixing oats with yoghurt and your choice of fruits and leaving them overnight in the freezer or be adventurous with more unusual ingredients like peanut butter and jelly oats.
For a more savoury meal you can create a sweet potato, black bean, and egg white breakfast burrito. Just wrap everything together and you have a quick, easy and healthy meal.
Load up on fruits and vegetables
A diet that involves more fruit and vegetable intake is always recommended. Keep in mind that your body still requires protein, so what you can do is add more vegetables to meat-based dishes. Make beef and broccoli stir-fry or prepare a turkey taco lettuce wrap that uses lettuce as a substitute for taco shells. Another idea is adding fruits, egg, or a little meat to salads to add more flavor or create your own protein shake using various fruits.
You can also opt to eat fruits or veggies for snacks instead of the usual chips, cookies, chocolates, and other processed food. If you want more flavor, eat your veggie slices with guacamole or spinach dips.
Ensure you’ll always have a ready stash of fresh fruits and vegetables with the Electrolux NutriFresh Inverter Refrigerator. It’s equipped with the FreshShield Crisper, which has a unique tight seal that keeps temperatures stable, minimizes water loss and provides higher humidity, which allows fruits and vegetables to stay market-fresh for up to 7 days.
It also attracts and absorbs stray odors as well and eliminates 99.8% of bacteria through its FreshTaste Deodorizer.
While it may be hard to stick to your New Year’s Resolutions, getting friends involved and starting with small changes in diet and exercising regularly can reap big rewards! For more ideas on healthy living, visit electrolux.com.ph, and follow instagram.com/electroluxph, and facebook.com/ElectroluxPhilippines.
Electrolux shapes living for the better by reinventing taste, care and wellbeing experiences, making life more enjoyable and sustainable for millions of people. As a leading global appliance company, we place the consumer at the heart of everything we do. Through our brands, including Electrolux, White-Westinghouse, AEG, Anova, Frigidaire, and Zanussi, we sell more than 60 million household and professional products in more than 150 markets every year. In 2016, Electrolux had sales of SEK 121 billion and employed 55,000 people around the world. For more information, go to www.electrolux.com.ph.
Five Tips to Achieve Your Fitness Resolutions
We’d love to say the word resolution and all of that promises we’ve made for 2018. However, it can be oftentimes over-the-top and unrealistic, especially if it’s about eating healthy and getting fit. That’s why we’ve sought the help of Dietitian-Nutritionist Cheshire Que to share strategies that shun quick fixes in favor of results-producing changes. Here’s how to live mindfully without feeling overwhelmed:
1.Catch up on your 8-hour sleep. By sleeping eight hours a day, you are doing yourself a favor. Not to mention, a world of good to your mood, memory, and immune system! Lack of sleep also contributes to weight gain and obesity that wrecks your monthly period.
2.Go easy on sweets and fried food. You’ve had too much during the holidays and now is the time to detox. Balance out your calorie intake and minimize the junk foods in your life, a.k.a fried, sweet, and salty. Excessive amounts make you cramp, bloat, and may cause a sudden rise and fall on your sugar levels thus affecting your mood as well.
3.Eat fresh. Fruits and vegetables cleanse the digestive system, clear the skin, and promote weight loss. Regular bowel movement especially during your red days keep you light and less bloated. And because they’re high in fiber, vitamins, and antioxidants, it helps to increase your satiety, making you feel full in just a few, smaller servings! Forget drastic and fad diets, stock up on these veggies instead, which are highly recommended by Dietitian-Nutritionist Cheshire Que:
a.Ampalaya – rich in iron and has insulin-like properties that help control blood glucose
b.Malunggay and other dark, leafy veggies – also rich in iron which boosts and promotes good mood & combats fatigue
c.Carrots – high in Vitamin A for a healthy, glowing skin
d.Kangkong or Chinese Spinach – packed with high amount of calcium for stronger bones
e.Chayote – full of fiber that promotes digestive health and folate for DNA synthesis and healthy blood cells
If you are serious about infusing your food with nutrient-dense ingredients, keeping a food journal is a great way to set up your meal plan to success. That way, it encourages you to consume fewer calories and provide the motivation that you need every single day!
4.Take a multivitamin supplement if your intake of nutrient-rich foods is inadequate. Minimizing salty and sweet food you badly crave does not mean you become instantly healthy. The absence of nutritious foods is a red flag that should be addressed too. An iron supplement may help prevent iron deficiency anemia for those with heavy menstrual flow. Take multivitamins that have all the necessary vitamins including calcium for strong bones and folate for a healthy heart and sound mind.
5.Move. Move. Move. All that daily inactivity is the biggest health hazard you’re up against. Desk jobs, long commutes, and too much Facebook and Netflix –is about as fattening as a steady diet of bacon and hotdogs. Here are some ways to stand up and just go: walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee “to go” and walk as you sip! Mindful movement can offset all the sitting you can’t avoid and may help you to burn more calories a day.
And if you find yourself constantly using your period as an excuse to not go to the gym, take it from restaurateur and blogger Dianne Salazar. She said, “That time of the month doesn’t need to hinder you from physical activities like working out. It actually helps you feel less sluggish and boosts your mood. I do CrossFit almost everyday even when I’m on my period and I need not worry about leaks and discomfort, thanks to Jeunesse Anion All Night Pad! It gives me maximum protection even when I lift heavy weights.”
Ladies, your period is a gift and it should not stop you from reaching your fitness goals. Use quality sanitary pads to make sure you are worry-free and fully protected from leaks. By changing your pad every four to five hours, it helps to ward off bacterial growth that causes odor. With Jeunesse Anion pads, you don’t have to think about leaks and stains as its seven layers of powerful protection made of dirt-free and sterilized virgin pulp is gentle on skin and holds a superior amount of liquid, so nothing can stop you during that time of the month.
Available at Watsons, Mercury Drug Stores, and other leading supermarkets and groceries nationwide, Jeunesse Anion also offers ultra day non-wing, ultra day pad, ultra night pad, all-night pad, and panty liner to help every woman to go through their period with ease and comfort. For hassle-free shopping with the convenience of free delivery straight to your doorstep, visit www.lazada.com.ph.
Wellgold International Inc. distributes Jeunesse Anion Sanitary Napkin and Liners and currently available at Watsons, selected Mercury Drug and South Star Drug outlets, SM department store’s health and beauty section, Robinson’s Supermarket and selected department stores, Shopwise, Rustan’s Supermarket, Waltermart, Landmark Department Store, PCX stores, selected Metro Gaisano outlets, plus other selected stores in Visayas and Mindanao. You can also purchase online with free delivery via www.lazada.com.ph. For more health tips, visit www.jeunesseanion.com and follow Facebook, Twitter, and Instagram: Jeunesse Anion. For inquiries, email: firstname.lastname@example.org or call (02) 4701294.
Healthy Habits At Work to Boost Productivity
When striving to maintain optimal overall health, it’s imperative to instill good habits into your busy work schedule, which can also make you happier and more productive. Plan for success by following these six tips and tricks to achieve a healthy lifestyle.
Stay hydrated. Start your day off with a glass of water, staying hydrated improves your rate weight maintenance, mood and energy levels.
Tip: keep a water bottle on your desk in case you forget.
Take breaks. Refrain from sitting all day long — jump at every opportunity you have to step away from your desk and walk around. Short breaks and light exercise are proven to increase productivity and creativity. If you have a one-on-one meeting, make it a walking meeting. You can take a stroll through the office or on your floor while connecting about the task at hand.
Snack smart. Store wholesome snacks at your desk to curb those afternoon cravings. Nuts, dried fruit and microwaveable popcorn are all great ideas. They help you stay full for longer due to their high fiber and healthy fat content, and they don’t expire too quickly. Orville Redenbacher microwaveable popcorn provides you with a satisfying snack in just a few minutes. It’s a convenient option made with 100 per cent whole grain popcorn, which is high in fiber and now most flavors contain no artificial colors, flavors or preservatives.
Lunchboxes aren’t just for kids. Packing and planning what you eat ahead of time will mitigate problems when the cravings start kicking in. Meal prep is sure to help you stay on track and save money. And don’t delay your meals; eating at regular intervals will help you stay on your A game and fuel your brain.
Start the Year Strong with This High-Performance Vegetable
(BPT) – Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there – potatoes!
Carbohydrate – Potatoes are a nutrient-dense vegetable with 26 grams of quality carbohydrates. Carbohydrates are important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrates are limited and may be depleted – even in a single session of intense and/or prolonged exercise – it’s important to replenish them.
Potassium – Did you know a medium-sized potato with the skin has more potassium than a medium-sized banana? A medium (5.2 ounce) skin-on potato contains 620 mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommend consuming foods with high levels of potassium such as white potatoes.
Energy – Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.
Partial to pasta or rice? With as much – if not more – of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis). What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a medium sweet potato.
There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, registered dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA, says, “I love potatoes for their versatility, affordability and applicability to all types of culinary options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports-focused foods.“
She created a recipe for portable and crunchy On-the-Go Potatoes for a quick savory snack for mid-hike or mid-bike that’s ready in just about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).
Yield: 8 servings (about 5 potatoes per serving)
24 oz. petite yellow potatoes (about 40 petite potatoes)
2 tablespoons olive oil
2 tablespoons soy sauce
1 cup panko crumbs
1/4 cup tuxedo sesame seeds
2 teaspoons Chinese 5-Spice seasoning mix
Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.
In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.
In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.
Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.
Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg
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