It’s one of the only carotenoids that accumulates in the retina. When taken with the other (lutein), it works to protect your eyes from the harmful free radicals behind macular degeneration.

But there may be a lot more to zeaxanthin than that. In fact, research indicates this plant-derived compound could help protect against one of our most dreaded diseases…

Could zeaxanthin help against cancer?

Building on years of work by the lab of Dr. Jing Chen of the University of Chicago, researchers led by Chen sought to better understand how nutrients influence the immune system.

Zeaxanthin has already demonstrated anti-inflammatory effects. When screening an extensive blood nutrient library, the team identified zeaxanthin as a compound that directly enhances the activity of a certain type of immune cell (CD8+ T cells) that kills tumor cells. CD8+ T cells rely on a structure known as the T cell receptor (TCR) to recognize and destroy abnormal cells.

Upon interacting with cancer cells, the researchers discovered zeaxanthin stabilizes and strengthens the formation of the TCR complex on CD8+ T cells. This, in turn, triggers more robust intracellular signaling that boosts T cell activation, cytokine production and, importantly, tumor-killing ability.

Then, the researchers tested zeaxanthin in mouse models of cancer. Dietary supplementation with zeaxanthin in these mouse models slowed tumor growth. Plus, when combined with immune checkpoint inhibitors — a type of immunotherapy that has transformed cancer treatment in recent years — zeaxanthin significantly enhanced anti-tumor effects compared to immunotherapy alone.

The researchers extended the findings by testing human T cells engineered to recognize specific tumor antigens. They found that treatment with zeaxanthin improved the ability of these cells to kill melanoma, multiple myeloma, and glioblastoma cells in laboratory experiments.

“Our data show that zeaxanthin improves both natural and engineered T-cell responses, which suggests high translational potential for patients undergoing immunotherapies,” Chen says.

To sum up, the researchers discovered in laboratory and mouse studies that zeaxanthin may strengthen the cancer-fighting activity of immune cells as well as boost the effectiveness of cancer immunotherapy.

Chen says the researchers “were surprised” to uncover zeaxanthin’s new function as an immune booster. “Our study shows that a simple dietary nutrient could complement and strengthen advanced cancer treatments like immunotherapy,” he says.

Zeaxanthin’s many benefits and more to come

Clearly, these results are promising. However, the researchers stress that the work is still at an early stage, with most of the findings coming from laboratory and animal studies.

“Our findings open a new field of nutritional immunology that looks at how specific dietary components interact with the immune system at the molecular level,” Chen says. “With more research, we may discover natural compounds that make today’s cancer therapies more effective and accessible.”

Zeaxanthin is naturally found in vegetables like orange peppers, sweet potatoes, spinach and kale. It’s also available in over-the-counter supplements for eye health, with benefits that go far beyond.

It’s inexpensive, widely available and well-tolerated. It also has a known safety profile, which means it can be safely tested as an adjunct (or addition) to cancer therapies.

Although this research is in its early stages, there really are no downsides to adding zeaxanthin-rich foods or a supplement containing zeaxanthin to your diet today. You’ll be protecting your eye health — and potentially giving yourself a boost against cancer as well.

Sources:

Plant-based nutrient can boost immune cells’ ability to fight cancer — Medical Xpress

Zeaxanthin augments CD8⁺ effector T cell function and immunotherapy efficacy — Cell Reports Medicine

The post The eye vitamin joining the fight against cancer appeared first on Easy Health Options®.

That’s because the sun increases risks for skin cancer and is responsible for about 90 percent of skin aging by damaging key proteins responsible for keeping it firm and smooth.

But if you’re not protecting your eyes from the ravages of the sun as well, you could be in trouble…

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Why your eyes need protection from the sun

When I was in high school, all the cool kids wore Ray-Ban® sunglasses. But now that we’re older, there are more important reasons to break out the sunglasses.

Sunglasses protect the light-sensing photoreceptors in the eye by blocking harmful ultraviolet (UV) rays.

That makes them a must for preserving your eye health and preventing problems like the following…

Solar retinopathy

Solar retinopathy is a permanent sunburn on your retina that can cause vision loss and blindness. Image-sensing photoreceptors are destroyed by looking directly at the sun, watching a solar eclipse or even with prolonged exposure to intense sunlight.

Pterygium (surfer’s eye)

Pterygium, or surfer’s eye, happens when a cloudy, wedge-shaped bump forms on the cornea from the corner toward the pupil. These growths usually remain small, but if they expand, they can affect your vision and cause discomfort.

Photokeratitis

In photokeratitis, sun exposure literally burns the cornea and conjunctiva, causing eye sensitivity and pain, redness, watery eyes, blurry vision and swelling. Photokeratitis can also occur when UV light reflects off snow, ice or water (also known as snow blindness), or when it’s emitted by a source like a tanning bed.

Cataracts

When a cataract develops, it clouds your eye’s lens. While they may not affect your vision at first, they can make it harder for you to read, drive and perform other everyday tasks. Cataracts typically happen with age, but exposure to UV light can accelerate cataract development.

Age-related macular degeneration

Age-related macular degeneration (AMD) causes the progressive decay of the macula, the part of the eye responsible for your central vision. The macula begins to thin with time, which causes you to lose the vision in the center of your eye. Aging commonly increases your risk of developing AMD, but extensive UV exposure can raise your risk as well.

Migraine and headaches

About 60 percent of headaches and as many as two-thirds of migraines are caused by bright lights, including the glare of the sun. In fact, it can take as little as five to 10 minutes out in the sun to trigger a migraine.

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Other protective qualities

Sunglasses with polarized lenses can reduce the glare that occurs when sunlight bounces off water, snow or glass by filtering out horizontal light waves. This makes it easier for our eyes to focus and reduces eye strain and fatigue.

Tinted lenses can also keep us from squinting in bright sunlight, making it easier for us to distinguish between objects and colors and reducing the strain on our eyes.

Even on cloudy days, it’s a good idea to wear sunglasses if you’re going to spend prolonged time outdoors since some UV rays will still be present.

Choosing the right sunglasses

Note that not all sunglasses prevent UV rays from reaching your eyes. You need to choose a pair that has 95 to 100 percent UV protection or one with a “UV 400” sticker. Lens color also matters, with brown, green, and gray lenses being the best options. Yellow lenses provide less sun protection.

In addition, you probably want a pair of sunglasses with polarized lenses, since they will help reduce glare and reflections. However, they can be inconvenient if you need to use a device with a screen, as they will make the screen hard to read.

If you already have a pair of sunglasses but don’t know how much UV protection they offer, you can verify this with a photometer. This device is likely available at your eye doctor’s office and at some sunglasses retailers.

Once you’ve chosen your sunglasses, ensure they fit properly. If you have space between the frames and eyes, or your sunglasses slip down your nose, you’ll expose your eyes to UV radiation. It’s probably best to buy your sunglasses at an eyewear store so that they can be precisely fitted to your face.

Sources:

How Sunglasses Help Protect Your Eyes’ Health — Johns Hopkins Medicine

5 Reasons You Should Wear Sunglasses More Often — River Heights Eye Care

Sunglasses and Your Eyes — Columbia University Irving Medical Center

What Role Do Sunglasses Play in Preventing Eye Strain and Fatigue? — Optical Masters

Why Does the Sun Give Me a Headache? — TheraSpecs

How Sunglasses Can Help Prevent Migraines Triggered by the Sun—And More! — Optometrists’ Clinic Inc.

The post 7 reasons to wear sunglasses this summer and beyond appeared first on Easy Health Options®.

In fact, the older we get, the more likely we are to suffer from vision loss due to diseases of the retina, such as age-related macular degeneration or AMD.

But what if it was possible to age-proof our eyes with the help of a protein that keeps them young in the same way the protein collagen can help age-proof our joints?

Well, thanks to the findings of researchers from the National Eye Institute, that may be possible…

The protein that protects your retina

AMD and other causes of vision loss are driven by age-related changes in the retina — the light-sensitive tissue at the back of your eye.

This tissue is composed of layers of cells, including light-sensing photoreceptors that detect and process light signals, so that your brain can generate vision.

But that’s where aging can cause problems…

The photoreceptors in your retina that are vital for vision sit above a layer of support cells called the retinal pigment epithelium — or RPE. These cells nourish your photoreceptors and recycle pieces of them that they shed each time light is detected.

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If the RPE can’t do its job, the photoreceptors eventually become unable to sense light and die, resulting in vision loss, which is what occurs in AMD and other types of retinal diseases.

But there is a superhero that can stop that photoreceptor damage and protect those retinal cells…

It’s called protein pigment epithelium-derived factor (PEDF) and it keeps that “replenish and recycle” process going to keep eyes youthful and working.

But there’s a catch…

“People have called PEDF the ‘youth’ protein because it is abundant in young retinas, but it declines during aging,” said Patricia Becerra, Ph.D., chief of the National Eye Institute’s Section of Protein Structure and Function.

Driving age-related changes to our vision

While researchers have long known that PEDF levels drop in the retina during the aging process, they didn’t know whether this loss of PEDF was causing — or caused by — age-related changes in the retina.

Using a mouse model that lacked the PEDF gene, they found that without that “youth protein,” aging of the retina and cell death had already begun.

Additionally, the study showed that unprocessed lipids and other pieces of photoreceptors had accumulated in the RPE layer of the retinas of the mice, which is similar to what occurs in our own retinas as we age.

“We always wondered if loss of PEDF was driven by aging, or was driving aging,” said Becerra. “This study, especially with the clear link to altered lipid metabolism and gene expression, indicates the loss of PEDF is a driver of aging-related changes in the retina.”

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Supporting youthful vision

While the results of the study might seem worrisome at first, since PEDF levels do go down as you age, this opens the door to therapies that may one day stop AMD and other conditions related to aging of the retina.

Until then, we’ve already been given a couple of clues about two eye-supporting nutrients that can make a difference right now…

Research has already shown that daily zeaxanthin supplementation actually prevents atrophy of the RPE — those cells responsible for nourishing your photoreceptors and managing the recycling process they depend on.

And there’s more good news…

Studies have shown that combining zeaxanthin with lutein can reduce the risk of AMD progression by approximately 26 percent.

Zeaxanthin and lutein are both carotenoids found in green leafy vegetables like broccoli, spinach and kale as well as summer squash, pumpkin and carrots. And guess what?  They seem to protect plants from high-intensity light, particularly ultraviolet waves, and perform a similar function in our eyes.

Sources:

Loss of ‘youth’ protein may drive aging in the eye – ScienceDaily

Daily zeaxanthin supplementation prevents atrophy of the retinal pigment epithelium (RPE) in a mouse model of mitochondrial oxidative stress – NIH

The post The ‘youth protein’ that age-proofs your vision appeared first on Easy Health Options®.

And then there’s the food — hearty, comforting and warmly scented with spices like cinnamon, nutmeg and cloves. The fall and winter months are the best times to enjoy a wide variety of squashes, including the one for which the holiday season is best known: pumpkin.

We’ve talked a lot about the many benefits of pumpkin seeds. But the flesh of the pumpkin packs its own health punch. Here are some ways consuming pumpkin can help maintain your well-being….

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A healthy dose of beta carotene

Orange vegetables like carrots, sweet potatoes and pumpkins are loaded with beta carotene, an antioxidant your body converts into vitamin A. A one-cup serving of pumpkin can provide 200 percent of your recommended daily vitamin A intake.

Vitamin A is key to protecting your vision and helping you to see more clearly, especially in low-light conditions. The nutrient plays a role in maintaining the health of the heart, lungs, kidneys and reproductive system. And it stimulates production and activity of white blood cells, helps with bone remodeling and supports the health of the endothelial cells lining the body’s interior surfaces.

Carotenes are also believed to have the potential to check atherosclerosis. In fact, studies found the greater the concentration of carotenes in the blood, the lesser the atherosclerotic burden, particularly in women

Beta carotene also helps to fight the impact of aging on your skin. It also can alleviate inflammation, which benefits both the skin and the body.

In addition to beta carotene, pumpkins contain vitamin C, vitamin E, iron and folate. All of these nutrients can boost the ability of your immune system to fend off germs and speed up wound healing.

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Potassium for good heart health

The essential mineral potassium is sometimes referred to as an electrolyte because it carries a small electrical charge that activates many cell and nerve functions. Potassium helps to maintain normal cell fluid levels as well as muscle function and blood pressure.

While there isn’t enough evidence to establish a recommended dietary allowance for potassium, the National Academy of Medicine has established an adequate intake for the mineral. For adults, the adequate intake is 3,400 mg for men and 2,600 mg for women.

Pumpkin can help keep those potassium levels up. One cup of pumpkin contains about 394 mg of potassium, just shy of the 420 mg found in one banana. Eating pumpkin regularly can help maintain healthy blood pressure levels as well as lower your risk of stroke, kidney stones and type 2 diabetes. The potassium in pumpkin can also help increase bone mineral density.

Plenty of fiber to help manage weight

One cup of pumpkin only contains 30 calories, making it a great food to include in a healthy diet (as long as it’s not in pumpkin pie form). Plus, pumpkins contain a lot of fiber, which can help you feel full and keep you from overeating. In addition to helping curb appetite, fiber also promotes good digestive health, balances blood sugar and lowers your odds of contracting heart disease.

At 7 grams a cup, a daily dose of pumpkin can help boost your fiber intake. It’s recommended that men get 30 to 38 grams of fiber daily, while women should try to eat a least 21 to 25 grams of fiber a day.

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Healthy ways to eat pumpkin

Say the word “pumpkin” and most of us think of that old holiday standby, pumpkin pie. But there are much healthier ways to consume this tasty squash.

For instance, try adding cubes of pumpkin to a mix of roasted vegetables or a vegetable casserole. Or whip up a tasty (and healthy!) pumpkin soup. You can even combine pumpkin with chickpeas to make delicious hummus. Surprisingly, pumpkin puree is a tasty addition to rich, thick and nutritious smoothies.

And when you carve your pumpkin, for Halloween or for a special recipe, be sure to keep and roast the seeds. They are rich in antioxidants, iron, zinc, magnesium and many other nutrients.

Native Americans used pumpkin seeds as an age-old remedy for bladder, kidney and digestive problems. Research has also shown pumpkin seeds to be effective in reducing prostate symptoms without side effects. 

Sources:

Health Benefits of Pumpkin — Nourish by WebMD

Vitamin A — Harvard T.H. Chan School of Public Health

Pumpkin — Eat This Much

Potassium — Harvard T.H. Chan School of Public Health

Where to find potassium, other than bananas — Sharp Health News

Fiber — Harvard T.H. Chan School of Public Health

9 reasons to add pumpkin to your diet — OSF Healthcare

The post 3+ ways pumpkin can boost your wellness appeared first on Easy Health Options®.

I figure it’s to be expected. I’m getting older, and some things just don’t work quite as well as they used to, including my eyes. It’s why I make sure to eat plenty of leafy greens and carrots and why I’ve been trying to take more breaks from my screens.

But lately, I’ve had an extra layer of anxiety when it comes to my poor eyesight. You see, it turns out that a growing pile of studies is linking vision issues with a feared disorder that strikes many older folks….

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Bad vision could lead to dementia

A team of researchers at the University of Michigan recently examined a sample of nearly 3,000 adults over the age of 71, with an average age of 77.

Using a digital tablet, the researchers tested the participants’ up-close and distance vision, as well as their ability to see letters that didn’t contrast strongly with their background.

Memory and thinking ability was tested and the researchers gathered health information, including any existing diagnosis of Alzheimer’s disease or other forms of dementia in participants.

Just over 12 percent of the entire group of participants had dementia. However, when breaking out those who had impaired vision for seeing up close, that figure rose to 22 percent.

One-third of those with moderate or severe distance vision impairment, including those who were blind, had signs of dementia — as did 26 percent of those who had trouble seeing letters that didn’t contrast strongly against the background they were viewed on. Even among those with only mild distance vision problems, 19 percent had dementia.

When adjusting for other differences in health status and personal characteristics, people with moderate to severe distance vision issues were 72 percent more likely than those with no vision problems to have dementia.

When looking at those with more than one kind of vision impairment, the researchers found they were 35 percent more likely to have dementia than those with normal vision.

These results included those who weren’t able to see well even when they were wearing their usual eyeglasses or contact lenses.

This isn’t the first study to link sight and dementia. A previous study found those who underwent cataract surgery were almost 30 percent less likely to develop dementia in general.

The researchers observed that prioritizing vision health could be key to optimizing both sight and overall health and well-being.

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Protecting your vision

If you already have vision problems, don’t despair. There are several steps you can take to slow progression:

• Make sure your corrective lenses prescription is up to date. You’ll want to make it as easy for you to see as possible to avoid eyestrain.
• Take breaks from devices like computers, tablets and smartphones. Computer vision syndrome is a direct result of spending too much time with digital screens. Every 20 to 30 minutes, look up from your device and focus on something roughly 20 feet away for 20 seconds.
• Use good lighting. Make sure you have enough light for whatever task you’re working on.
• Protect your eyes from the sun. You’ll want to wear sunglasses that specifically block ultraviolet (UV) radiation.
• Manage health conditions that can affect vision. These include high blood pressure and diabetes.
• Eat right and exercise. A healthy diet and regular exercise will help keep you healthy and stave off any ailments that might affect your vision.
• Get plenty of antioxidants. Specifically, the antioxidants lutein and zeaxanthin, which are found in green leafy vegetables such as kale, spinach, broccoli and peas, can help support your vision health. Higher levels of these nutrients have also been linked to lower dementia risk.
• Don’t smoke. In addition to its many other health impacts, smoking can negatively affect your vision.

Even if your vision is normal, you should still consider following the above steps to keep it from deteriorating with age. After all, maintaining sharp vision may help keep your brain sharp as well.

Sources:

Minds & eyes: Study shows dementia more common in older adults with vision issues — EurekAlert!

Objectively Measured Visual Impairment and Dementia Prevalence in Older Adults in the US — JAMA Ophthalmology

Nearsightedness — Mayo Clinic

Farsightedness — Mayo Clinic

The post The mind-eye connection to dementia appeared first on Easy Health Options®.

What if someone 70 years old could do this and see as well as they did when they were 40?

This is not science fiction, but the next possible step in preserving our vision as we get older.

Red light improves vision

Last year, researchers from University College London showed that a daily dose of long-wave red light could improve the vision of older adults.

Twenty-four subjects ages 28 to 72 were given a small LED flashlight to bring home with them. Researchers asked them to look into this light for three minutes a day over two weeks. The flashlight had a deep red light beam with a frequency of 670nm (nanometers per meter).

After two weeks, subjects over 40 years old saw improvements of as much as 20 percent in the function of the rods and cones in their eyes.

Rods are a part of the retina involved in peripheral vision and in helping our eyes adapt to dim light. Cones are a part of the retina that allows us to see color.

Just last month, some of the same scientists who conducted this study found that, instead of daily treatments, a once-a-week treatment with red light may be all it takes to improve your vision

But to understand their findings, you first need to understand the role of mitochondria in producing vision.

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Mitochondria are “morning people”

Long-wave red light improves vision because it re-charges the mitochondria in our retinal cells.

Cells in the human retina start to age once we reach the age of 40 or so, and that aging is caused in part by the slowing down of the mitochondria power supplies. As the retina’s photoreceptors require more energy, they tend to age faster as well.

Photoreceptors in the retina are where mitochondria are collected most densely. Photoreceptors are the cells that receive light from objects and “translate” that light into vision, allowing us to see objects, people, faces.

Dr. Glen Jeffery of University College London led this study. He explains the importance of mitochondria:

“Using a simple LED device once a week recharges the energy system that has declined in the retina cells, rather like recharging a battery.

“These are highly conserved energy sources in cells — they are the cells’ batteries. The light increases the charge of the mitochondria and allows them to increase their energy output that has declined with age or disease.”

But it seems that mitochondria are like “morning people” – they function much better in the morning, and not so well at all later in the day.

In fact, when Prof. Jeffery and his team had subjects use the LED flashlight to expose their eyes to red light later in the day, between 12 and 1 pm, it resulted in no vision change at all.

” … morning exposure is absolutely key to achieving improvements in declining vision: as we have previously seen in flies, mitochondria have shifting work patterns and do not respond in the same way to light in the afternoon — this study confirms this.”

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The future of red light therapy to save our vision

Professor Jeffery has been working with Planet Lighting UK, a small company in Wales, with the aim of producing 670nm infra-red eyewear at an affordable cost.

“The technology is simple and very safe,” Professor Jeffery said.

“Given its simplicity, I am confident an easy-to-use device can be made available at an affordable cost to the general public.

“In the near future, a once a week three-minute exposure to deep red light could be done while making coffee, or on the commute listening to a podcast, and such a simple addition could transform eye care and vision around the world.”

It looks like that has already begun to happen. A U.K.-based company, Red Light Man, is already producing such devices.

Until these devices are readily available, you can also support your mitochondria with supplements. Two nutrients that have been researched for their ability to protect and support mitochondria are CoQ10 and pyrroloquinoline quinone — or PQQ for short.

Previous studies have demonstrated that PQQ improved mitochondrial efficiency.

Sources:

Declining Eyesight Could Be Given a Boost by Short Morning Doses of Seeing Red Science Alert

The post Red light could turn back the clock on your eyesight appeared first on Easy Health Options®.

Acute inflammation fights off foreign invaders (bacteria) and helps heal an injury.

But in the long run, inflammation is harmful, especially when it attacks the nervous system. Then, you end up with things like Alzheimer’s disease, multiple sclerosis or Parkinson’s disease.

Or, you become a target for age-related macular degeneration (AMD), especially if you already have a genetic predisposition to the disease.

And if you’re obese, it’s like fuel on an AMD fire…

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Why do some people get AMD and others don’t?

A research team at Maisonneuve-Rosement Hospital in Montreal has shown how the systemic stress of obesity can reprogram immune system cells and make them more destructive to the eye as it ages.

They already knew that the immune system in the eye of a person with AMD becomes aggressive and begins to destroy healthy cells.

They also knew that exposure to the chronic stress of carrying excess fat also causes immune cells to become overactive.

But there was more they didn’t know…

“We wanted to know why some people with a genetic predisposition develop AMD while others are spared,” said Université de Montréal ophthalmology professor Przemyslaw Sapieha, who led the study.

The team found that being obese leads to permanent changes in the DNA of immune cells, making them more likely to produce inflammatory molecules.

They also found that “diet-induced obesity earlier in life triggers persistent reprogramming of the innate immune system, lasting long after normalization of metabolic abnormalities.”

In other words, being obese prior to your 50s, when AMD tends to show up, can predispose you to the disease — even after the obesity has been resolved.

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Weight loss + eye health protection

The researchers hope that their findings will encourage other scientists to take a look at diseases like Alzheimer’s and multiple sclerosis, which are characterized by increased neuroinflammation, to see what role obesity might play.

In the meantime, there’s no harm in working to get your weight to a healthy level and keeping it there. You may be protecting your future eyesight, but you’ll definitely be cutting your risks for diabetes, heart disease, stroke and early death.

The Green Mediterranean diet has been proven to be effective in the fight against visceral fat, better known as “belly fat,” which can be difficult to shed.

It’s a diet that is also rich in the precise nutrition that the American Academy of Ophthalmology recommends to help slow progression of dry AMD, including the carotenoids lutein and zeaxanthin, found in green leafy vegetables, along with vitamins C and E, zinc and copper.

And here’s a big plus: Lutein may also help with weight loss…

That’s because it’s considered “a major biologically active carotenoid, with potential benefits for obesity and cardiometabolic health.”

According to research in the British Journal of Nutrition, lutein supplementation in combination with a low-calorie diet could improve body composition and lipid profile in obese middle-aged individuals.

Get started today towards healthy weight and eyesight that lasts.

Sources:

Obesity linked to macular degeneration — Science Daily

Past history of obesity triggers persistent epigenetic changes in innate immunity and exacerbates neuroinflammation — Science

The Obese Brain: Mechanisms of Systemic and Local Inflammation, and Interventions to Reverse the Cognitive Deficit — Frontiers in Integrative Neuroscience

Lutein supplementation combined with a low-calorie diet in middle-aged obese individuals: effects on anthropometric indices, body composition and metabolic parameters — British Journal of Nutrition

Nutrition for Age-Related Macular Degeneration — Macular Disease Foundation Australia

The post The obesity-AMD connection and the nutrient that helps both appeared first on Easy Health Options®.

Scientists continue to work to trace exactly how AMD develops in an effort to come up with new, innovative therapies. Despite the continued growth in AMD cases, the treatment options for the disease remain cumbersome and ineffective.

One study found a link between AMD and a blood protein known as vitronectin. Researchers found that when vitronectin is put under pressure, it changes into a shape that causes it to bind more easily to calcium ions in the blood. This leads to a build-up of calcified plaque deposits in the blood vessels of the eye.

Turns out these deposits aren’t the only condition that can impede blood flow to the eye and lead to AMD….

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The difference between drusen and SDDs

A study by the New York Eye and Ear Infirmary of Mount Sinai analyzed the eyes of 200 AMD patients with retinal imaging to try to determine which patients had a specific form of the disease that involves subretinal drusenoid deposits (SDDs).

One major form of early AMD involves small yellow cholesterol deposits called drusen. These form under a part of the retina called the retinal pigment epithelium (RPE) and can restrict blood and oxygen flow to the retina, leading to vision loss. The formation of drusen can be slowed by supplementing with certain nutrients, including vitamins C and E, lutein, zeaxanthin, zinc and copper.

SDDs are present in the other major form of early AMD. They are less well-known and can only be detected using high-tech retinal imaging. SDDs contain a different form of cholesterol than drusen and form above the RPE and just beneath the light-sensitive retinal cells. This is where the damage occurs, and vision is lost. Unlike with drusen, there is no known treatment for SDDs.

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How cardiovascular disease fits in

When the Mount Sinai researchers analyzed the eyes of the AMD patients, they also had them answer a questionnaire about their history of cardiovascular disease (CVD). Conditions like heart damage from heart failure or heart attack, serious valve disease and stroke involving the carotid artery were classified as severe CVD.

Of those patients who said they had severe CVD, 86 percent also had SDDs, compared with 43 percent of patients who did not have severe CVD. The researchers concluded that AMD patients with severe CVD were nine times more likely to have SDDs than those without severe CVD.

Researchers hope these findings could prompt increased screening to save vision, diagnose undetected heart disease and prevent adverse cardiovascular events.

“This study is the first strong link between the leading cause of blindness, AMD, and heart disease, the leading cause of death worldwide,” says lead author Dr. R. Theodore Smith, professor of ophthalmology at the Icahn School of Medicine at Mount Sinai.

“Furthermore, we also have strong evidence for what actually happens: the blood supply to the eye is directly diminished by these diseases, either by heart damage that diminishes blood supply throughout the body, or from a blocked carotid artery that directly impedes blood flow to the eye,” Smith adds. “A poor blood supply can cause damage to any part of the body, and with these specific diseases, the destroyed retina and leftover SDDs are that damage. Retinal damage means vision loss and can lead to blindness.”

Co-investigator Richard B. Rosen, chief of the retina service for the Mount Sinai Health System, says the study also shows that ophthalmologists may be the first physicians to detect systemic cardiac disease, especially in patients with no other symptoms.

“Detecting SDDs in the retina should trigger a referral to the individual’s primary care provider, especially if no previous cardiologist has been involved,” Rosen says. “It could prevent a life-threatening cardiac event.”

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Reducing your risk of AMD-related vision loss

Even though there’s no treatment for SDDs, if you do end up with AMD, there are certain things you can do to reduce your risk of early vision loss.

If you’re a smoker, you should quit right away. People who smoke have a two-to-three times higher risk for developing AMD than people who have never smoked.

It’s also a good idea to eat a heart-healthy diet low in saturated fat, like the Mediterranean diet, to prevent AMD progression.

A Mediterranean-style diet can help with weight loss and reduce blood pressure, cholesterol levels and heart disease risk, all of which can lower your AMD risk and promote a healthier heart.

It’s also great for supplying you with plenty of eye-healthy foods such as dark leafy greens, carotene-rich vegetables like carrots, squash, bell peppers and antioxidant-rich berries.

Sources:

Blinding Eye Disease Strongly Associated With Serious Forms of Cardiovascular Disease — Mount Sinai

Subretinal drusenoid deposits are strongly associated with coexistent high-risk vascular diseases — BMJ Open Ophthalmology

Macular Degeneration Guide — American Foundation for the Blind

The post The condition that can skyrocket your risk for AMD appeared first on Easy Health Options®.

We owe much of what we know about the eye health benefits of these two phytochemicals to American scientist George Wald.

In 1967, Wald shared the Nobel Prize in Physiology with two other scientists for his discoveries concerning the physiological and chemical visual processes in the eye, and in particular, the macula, a portion of the retina that’s crucial to our functional vision.

Because of George Wald’s work, we know that lutein and zeaxanthin are the only dietary carotenoids that accumulate in the retina of the eye, and particularly in the macula, at the back of the eye.

Why is the macula so important? It’s the part of the retina that gives us the sharp, fine-detailed vision we need to do things like read, drive, recognize faces and see the world in color.

Lutein and zeaxanthin protect the macula

This ‘dynamic duo’ works to protect your macula in a few ways.

Lutein and zeaxanthin work as important antioxidants that protect your eyes from harmful free radicals that can end up stealing your vision.

Free radicals are unstable molecules that are constantly forming in the body. They’re a natural byproduct of aging, but also come from exposure to things like pesticides, cigarette smoke, car exhaust and chemical food additives.

The macula is especially susceptible to free radical damage because it consumes high levels of oxygen, which lead to the production of high levels of free radicals.

Lutein and zeaxanthin are the “clean-up team” that neutralizes free radicals before they can harm the macula (and other parts of the body). They also act as a sort of “natural sunscreen” protecting the eyes from blue light and UV light that increase risk of developing age-related macular degeneration (AMD) or a cataract.

But that’s not all…

in 1996, the Age-Related Eye Disease Study (AREDS) was launched. It was hailed as an amazing success after finding that a formulation of nutrients including lutein and zeaxanthin, vitamins C and E, copper and zinc, had the power to significantly slow dry AMD progression from moderate to late disease if taken daily. The AREDs formulation is recommended by ophthalmologists for adults at high risk of AMD.

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Other ways lutein and zeaxanthin promote healthy eyes

The same antioxidant action that lets this pair of phytochemicals protect the macula from free radicals may also make it a preventive for other eye diseases, including:

• Cataracts. Research has shown that eating foods rich in lutein and zeaxanthin (more about those in a bit) could help slow the formation of cataracts, those cloudy patches in the front of the eye that become more common with age.
• Diabetic retinopathy. In animal studies, supplementing with lutein and zeaxanthin has been shown to reduce oxidative stress that damage the eyes when diabetes is present.
• Retinal detachment. Rats with retinal detachment who were given lutein injections had 54 percent less cell death than those injected with corn oil.
• Uveitis. Lutein and zeaxanthin may help reduce the inflammation of uveitis, an inflammatory condition in the middle layer of the eye.

Lutein and zeaxanthin’s benefits far beyond your eyes

Skin health. The antioxidant effects of lutein and zeaxanthin protect the skin against the sun’s damaging ultraviolet rays. Animal studies show that these two antioxidants may protect skin cells from premature aging and tumors caused by ultraviolet rays.

Artery and heart health. Lutein is an important part of the reason that a diet rich in dark leafy green vegetables may slow or prevent heart problems that occur when arteries get stiff from buildup. In the Los Angeles Atherosclerosis Study, people with higher blood levels of lutein averaged only a 0.004 mm increase in artery thickness over 18 months. In those with the lowest levels of lutein, artery wall thickness increased an average of 0.021 mm. They also found lutein lowered the inflammatory effects of LDL “bad” cholesterol on artery walls.

Stress busters. In recent years, we’ve found out that lutein and zeaxanthin are also connected to your brain health and the production of the stress hormone, cortisol.

Lutein and zeaxanthin are powerful anti-inflammatory agents that can deposit themselves directly into neural tissues, as they do in the eyes. But more recent research shows that this happens in the brain as well.

And when this duo settles into your brain, they have a direct influence on cortisol levels. They reduce the stress hormone and keep your body’s nervous system running at a more moderate level, rather than at a high-stress level.

Heading off dementia. Lutein and zeaxanthin are two of three antioxidants that can support brain health and may stave off cognitive decline.

In a study published by the American Academy of Neurology, over 7000 people aged 45 and older at the beginning of the study were followed for sixteen years. Those with the highest amounts of lutein and zeaxanthin were less likely to develop dementia decades later than people with lower levels of the antioxidant duo.

Every increase of one standard deviation in lutein and zeaxanthin levels was matched by a seven percent decrease in dementia risk.

But not only do these two antioxidants help guard eye health and support cognitive function, but studies have also demonstrated that maintaining optimal levels of lutein in the brain keeps you cognitively young and decreases the risk for osteoporosis.

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Eating the right foods with lutein and zeaxanthin

The average American consumes, at most, 3mg of lutein and zeaxanthin per day. Twice that much, or 6mg per day, is related to controlling macular degeneration.

Moreover, when you consume very little of these antioxidants, your body puts them to work to reduce more urgent inflammatory and oxidative damage in the body, rather than sending them to the eyes to play a preventive role.

That’s why it’s so important to eat foods loaded with lutein and zeaxanthin.

Luckily, there are lots of those:

• Spinach
• Lettuce
• Kale
• Corn
• Egg yolks
• Turnip, collard, mustard and dandelion greens
• Avocados
• Mango
• Peas
• Pumpkin
• Brussels sprouts
• Honeydew
• Broccoli
• Asparagus
• Pistachios
• Carrots

One important note: lutein and zeaxanthin are degraded by heat. The higher the heat, the more nutrient content that’s lost.

Even pan-frying or stir-frying spinach or other greens for two minutes can deplete them of lutein and zeaxanthin.

So what’s the best way to consume these antioxidant-rich foods?

Consider adding them to a smoothie. But be sure to include a little fat to improve releasing the lutein, especially, from foods like spinach. A full-fat milk or coconut milk will release more lutein than plant-based milk or water.

And if you want to up your game, you can reach for supplements containing lutein and zeaxanthin. While there’s no upper limit set for these nutrients, the American Optometric Association says that 10mg per day of lutein and 2mg per day of zeaxanthin are about what you need to support your eye health.

Sources:

The Role of Free Radicals and Antioxidants in Macular Degeneration —Enhanced Vision

One more reason to eat lots of fruits and vegetables: Lutein — USC News

Dietary lutein/zeaxanthin partially reduces photoaging and photocarcinogenesis in chronically UVB-irradiated Skh-1 hairless mice — Skin Pharmacology and Physiology

Carotenoids: Everything You Need to Know  — Healthline

The post Lutein and zeaxanthin: Protection far beyond your eyes appeared first on Easy Health Options®.

And two of the most likely areas where secondary issues occur are your eyes and kidneys.

That’s because the small blood vessels in the eye are particularly susceptible to damage due to diabetes — damage that can lead to blurred vision or even blindness.

And while your kidneys aren’t as sensitive to high blood sugar levels as your eyes, the important small blood vessels in these organs can still be damaged, which can cause you to spill out proteins in your urine, impair your kidney function and eventually cause them to fail.

These secondary effects are why your doctor tells you that you have to keep your blood sugar under control.

And while the advice is great, it’s been missing something — the exact level your blood sugar should be at or below long-term to keep that damage away.

Luckily, that level has now been found thanks to research that spent up to 36 years following every adult and child under the age of 35 who developed type 1 diabetes in Sweden between 1983 and 1987.

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What’s your blood sugar number?

Specifically, the researchers kept track of the patients’ HbA1c values, which reflect their average blood sugar levels during a longer period. They also monitored the development of eye and kidney damage to assess risk.

And the results of their study, revealed the magic number to be 53.

While the team found that the blood sugar level in a healthy person is very closely controlled with a maximum HbA1c level of 42 mmol/mol, the target for diabetics is 53 mmol/mol or below.

“The results of our study show that people with type 1 diabetes for at least 32 years should keep their mean long-term sugar level below 53 mmol/mol (7.0%), if they are to completely avoid serious damage. The risk of eye- and kidney complications increases as the level increases,” said Hans Arnqvist, professor emeritus at Linköping University and leader of the study.

“Our conclusions relate to avoiding complications arising from blood vessel damage. But if a patient has problems with low blood sugar, hypoglycemia, it’s not possible to control the blood sugar level so strictly,” he continued.

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Controlling your blood sugar to save your eyes and kidneys

While diet is the best way to help keep your kidneys healthy when dealing with type 1 diabetes, by planning meals that balance the right amount of carbohydrates, protein and other nutrients to keep blood sugar in the healthy range, you can do more to support your eye health.

Lutein and zeaxanthin have a solid reputation for supporting the health of our eyes. That’s why they’re part of the nutritional supplement regimen for macular degeneration supported by the AREDS study. And why nutritionists encourage us to get plenty of these carotenoid pigments in foods like cantaloupe, corn, carrots, orange and yellow peppers, as well as fish, salmon and eggs.

Even though type 1 and type 2 diabetics have eye health concerns that are greater than most, these two eye-supporting nutrients still have much to offer. In fact, studies have found that higher lutein and zeaxanthin levels were associated with significantly lower odds of developing diabetic retinopathy.

So if you have problems keeping your blood sugar levels ideal, get with your endocrinologist to be sure you’re on the right track and talk to them about supporting your eyes with the right nutrition.

Sources:

Recommended blood sugar levels to avoid diabetes-related damage – ScienceDaily

Nutritional and medical food therapies for diabetic retinopathy — Biomedcentral.com

The post Are your blood sugar levels hurting your eyes and kidneys? appeared first on Easy Health Options®.

Since the pandemic began, the number of Americans taking prescriptions for anxiety and other mental health conditions has skyrocketed.

And rightly so.

First, there were worries about the virus itself, lockdowns and more. And though that’s subsided, a lot about our everyday lives changed — and that alone creates a level of stress for just about anyone.

Luckily, there was an upside to the fact that our stress levels resulted from an event that affected so many: it spurred research into new avenues to help fight that stress — and this may be one of my favorites…

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Stress relief on your screen

It’s long been known that viewing art while visiting galleries and museums can have powerful effects on your mood, stress and well-being.

Who wouldn’t feel a wash of joy, admiration and awe come over then at seeing the beauty of Monet’s Garden or van Gogh’s Starry Night — and feel the troubles of the world melt away?

But, when Covid-19 hit, art galleries and museums shuttered their doors. However, they came up with a unique workaround that could deliver the same benefits — then and now.

They took the art that people traveled to see online and their museums into the digital space.

This meant that for the first time, art and cultural objects could be accessed from your own home while sitting on your sofa and munching on a handful of buttery popcorn. It also meant that people everywhere could now enjoy masterpieces they had only ever dreamed of seeing.

This left researchers everywhere wondering…

Could viewing art over the internet have positive effects on stress and well-being?

So a team of researchers at the University of Vienna set out to see.

They asked participants to visit art exhibitions accessible via smartphones, tablets and computers and spend just three minutes enjoying the paintings, sculptures and more. Before and after the visit, every person’s psychological state and well-being were measured to determine the extent to which viewing the art might be beneficial.

What did they find?

Their results showed that even very brief viewings can have significant effects, including:

• Improved mood
• Reduced anxiety
• Fewer feelings of loneliness
• Higher subjective well-being

These results were even found to be comparable to other interventions such as spending time in nature and vising a physical art gallery.

And they concluded that the more meaningful or beautiful participants found the art to be — and the more positive the feelings were while viewing it — the greater the benefits they received.

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Art therapy, any time, anyhow

So if you’re feeling overwhelmed, stressed out or just lonely, why not put the power of art to work for your mood?

Just a few online museum tours you can take include:

• Louvre Museum in Paris, France
• Rijksmuseum in Amsterdam, Netherlands
• Van Gogh Museum in Amsterdam, Netherlands
• Museo Reina Sofia in Madrid, Spain

You can even take a 360° virtual tour of the Sistine Chapel at the Vatican’s Museum website.

Maybe you’ll feel inspired to create your own work of art…

From doodling and coloring to free drawing and painting, research has shown that creating art, with its lines and colors, can lower cortisol levels, help you relax and focus and increase your sense of pleasure.

Now there’s one suggestion I’d offer…

If you already spend a lot of time viewing screens, as most of us do, whether it’s for work or leisure, consider your overall time spent viewing a smartphone, computer screen, tablet or TV.

If it’s a lot, think about cutting it down from other sources, like evening TV watching. Digital screens emit blue light that can affect your sleep, and cause premature aging of brain cells and your retina — not to mention eye fatigue and strain. Blue light-blocking glasses can help. So can getting enough “eye vitamins” — specifically, lutein and zeaxanthin.

Sources:

Americans Are Taking 34 Percent More Anxiety Meds Since Coronavirus Pandemic Started, Study Says – Newsweek

Online art viewing can improve well-being – ScienceDaily

The post Need to bring your stress levels down? Look at this now appeared first on Easy Health Options®.

This is particularly true for women, who tend to live longer than men, yet are at higher risk for conditions that can make their golden years much less enjoyable.

What if I told you about a simple way women can lower those risks of ending up with conditions that lead to age-related decline and enjoy more of those golden years in good health?

Even better — it comes down to just two powerful nutrients…

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Women live longer, but with more disease

A recent review of research from the University of Georgia has pulled together years of proof that women experience certain degenerative conditions, from autoimmune diseases to dementia, at much higher rates than men.

Dr. Billy Hammond, a professor in the Behavioral and Brain Sciences Program at the University of Georgia, sums up his findings.

“The idea is that men get a lot of the diseases that tend to kill you, but women get those diseases less often or later, so they persevere, but with illnesses that are debilitating.

“For example, of all the existing cases of macular degeneration and dementia in the world, two-thirds are women. These diseases that women suffer for years are the very ones most amenable to prevention through lifestyle.”

The nutrients more women need to live better

Carotenoids are pigments found in brightly colored fruits and vegetables such as bell peppers and tomatoes. They act as antioxidants for humans.

And women seem to get the short end of the stick when it comes to carotenoids…

“Women are not all that different with respect to their intake,” explains Dr. Hammond, “but there are differences in their biology that create higher need.”

Because of their child-bearing ability, women generally have more adipose (fatty) tissue than men. The female body makes sure that any developing fetus gets “first dibs” at any carotenoids consumed by storing them away in this fatty tissue.

This means less is available for a woman’s retina and brain, putting her at more risk for degenerative problems. This is exactly why women’s dietary requirements for carotenoids are higher.

Based on this review, Dr. Hammond states that “… recommendations need to be changed so that women are aware that they have these vulnerabilities that they have to proactively address, so they don’t have these problems later in life.”

In other words, standard dietary requirements for carotenoids need to be bumped up for women to make up for biological differences.

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How to get more carotenoids

Dr. Hammond notes that two carotenoid antioxidants, lutein and zeaxanthin, that are normally associated with eye health are especially important.  

Not only does supplementing these two antioxidants help guard against age-related macular degeneration and help support cognitive function, but studies have also demonstrated that maintaining optimal levels of lutein in the brain keeps you cognitively young and decreases risk for osteoporosis.

It’s a pretty simple matter to increase your level of carotenoid intake, particularly during the summer months, when fresh produce is easily available.

Brightly colored fruits and vegetables are rich in carotenoids. Eat more of these, and you’ll increase your intake dramatically…

• Yams
• Kale
• Spinach
• Watermelon
• Cantaloupe
• Bell peppers
• Tomatoes
• Carrots
• Mangoes
• Oranges
• Tangerines
• Pumpkin
• Papaya
• Persimmons
• Asparagus

I especially enjoy these fruits and veggies fresh while they are in season — but many can be found year-round. Supplementing is also a good option to be sure you’re on top of your nutrition levels.

Sources:

Women already live longer. They can live better with an improved diet — Science Daily

The influence of the macular carotenoids on women’s eye and brain health — Nutritional Neuroscience

How a Diet High in Carotenoids Can Help Women Live Longer, Better — Healthline

Effects of Lutein/Zeaxanthin Supplementation on the Cognitive Function of Community Dwelling Older Adults: A Randomized, Double-Masked, Placebo-Controlled Trial — Frontiers in Aging Neuroscience

The post Women live longer: Two antioxidants help them live better appeared first on Easy Health Options®.

Out of the crowd shines the vibrant red, yellow and orange tones. And have you ever wondered how they manage to achieve these vibrant shades?

It’s all due to carotenoids…

Carotenoids are the pigments responsible for the bright colors of fruits and vegetables. But more than giving them their beautiful hues, carotenoids are powerful antioxidants with a serious capacity to scavenge free radicals and protect your body’s cells and tissues from oxidative damage.

There are six major carotenoids — beta-carotene, alpha-carotene, beta-cryptoxanthin, lutein, zeaxanthin and lycopene. And you’ll be amazed to discover that these carotenoids provide some seriously important health benefits…

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Protect your eyesight

Carotenoids can help protect your eyes against one of the leading causes of blindness, a condition called Age-Related Macular Degeneration (AMD).

In a large study following a collective of 102,046 participants for 24-26 years, higher consumption of two carotenoids (lutein and zeaxanthin) was shown to lower the risk of developing advanced AMD by 41 percent.

Lutein and zeaxanthin have the ability to stand guard and absorb a substantial amount of the blue light that causes macular damage. And the antioxidant properties of these carotenoids also shield the eyes from the oxidative effects after blue light exposure has already occurred.

Researchers suggest you need to consume at least 6 mg of carotenoids each day to gain these benefits. And you can easily do this by eating one sweet corn cob and one cup of summer or winter squash.

Prevent osteoporosis

Due to hormonal changes that occur during menopause, women over 50 are at greater risk of bone loss and osteoporosis. Thankfully, beta-cryptoxanthin is a carotenoid that can help prevent both these outcomes from occurring…

Beta-cryptoxanthin (found in peppers, pumpkin, spinach, papaya and tangerine) works to inhibit osteoclast cells from breaking down bone tissue in your body.

In fact, when researchers examined 457 postmenopausal women, those with the highest levels of the carotenoid beta-cryptoxanthin in their blood had a 93 percent lower risk of osteoporosis.

Another study found that out of 946 participants, those who consumed a higher amount of carotenoids (23.7 mg per day) had a 51 percent lower risk of hip fractures than those who consumed the lowest amount of carotenoids (7.3 mg or less per day).

To put these numbers into perspective, let’s note that consuming just one cup of spinach (13.8 mg) and drinking one cup of carrot juice (22 mg) would put you well over the 23.7 mg daily goal for carotenoids that you just saw above.

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Combat cardiovascular disease

Carotenoids have the unique ability to become soluble in both fat and water, which means they can circulate in lipids, cholesterol and fats in your body. This means carotenoids have the unique ability to directly influence arteries, decreasing thickness and stiffening that may lead to the development of atherosclerosis, one of the most common types of heart disease.

And according to researchers, the ability of carotenoids to reduce oxidative stress and inflammation has the potential to cut your risk of coronary heart disease by 12 percent, and your risk of stroke by 18 percent!

All you have to do to gain all the benefits that carotenoids have to offer is shop smart — head to the fresh produce section and fill your cart with brightly colored vegetables.

Top 10 carotenoid-rich foods

1. Carrots
2. Tomato
3. Pumpkin
4. Kale
5. Vegetable juice
6. Collards
7. Spinach
8. Sweet potato
9. Turnip greens
10. Apricots

The post Triple your disease protection with carotenoids appeared first on Easy Health Options®.

I’ve been wearing prescription glasses since I was a child to correct near-sightedness and astigmatism. As I get older, my vision has changed, and not for the better.

But most people I know don’t see an optometrist for an annual visit. A yearly physical, yes, but an annual eye exam? “Why bother?” “I can see just fine!”

Unless, or until they develop vision-related problems, usually with age, an annual eye exam just isn’t on their radar. Even then the American Academy of Ophthalmologists reports most won’t see an eye doctor.

This is a huge mistake.

Your optometrist can detect medical conditions that may otherwise go undetected until they make themselves known as serious health concerns.

Starting with the one known as “the silent killer.”

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Why an annual eye exam could head off stroke

According to the World Health Organization, about 1.28 billion adults aged 30-79 years worldwide have hypertension.

What’s especially striking is that about 46 percent of those people don’t know they have hypertension.

High blood pressure has few warning signs or symptoms, which is why it’s called “the silent killer.”

If left untreated, high blood pressure can cause a cascade of other life-threatening conditions, including heart attacks and heart failure, stroke, and kidney disease.

That’s why catching this stealth killer early is so important.

Your optometrist may be able to spot signs of high blood pressure, possibly even before your doctor does.

How hypertension shows up in the eye

As part of a routine annual eye exam, your optometrist uses a specialized microscope called a slit-lamp which can detect damage in the small, sensitive blood vessels of the eye that is a hallmark of hypertension.

A retinal photograph will reveal red areas in the eye that come from hemorrhaging of these tiny blood vessels due to changes in pressure.

Our eyes are often referred to as “the window to the brain.” Their circulation is very similar to the brain’s circulation, and changes in the eye’s blood vessels can be used as an early warning sign for what’s likely to happen in the brain.

In order to determine whether someone has high blood pressure, an optometrist will look for fluid build-up in the eye, as well as inflammation and blood vessels that are dysfunctional.

They may also measure the diameter of blood vessels in the eye as a way to predict a higher risk of developing hypertension in the future.

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The moral of the story

A regular eye exam doesn’t replace a regular check-up with your doctor. But the eyes truly are the windows to the brain — and other parts of the body.

So it’s smart to take advantage of that by seeing an optometrist regularly. Not only will you preserve your vision as you get older, but quite possibly you’ll head off a life-threatening condition.

Besides high blood pressure, optometrists can easily detect signs of other diseases that do damage to the eyes, especially diabetes and many autoimmune diseases.

So, next time you schedule your annual physical, go ahead and make another phone call — to your optometrist.

Sources:

Getting Your Eyes Checked Could Help Prevent This ‘Silent Killer’ From Striking — Science Alert

The eye is our window to the brain – and there’s a lot we can tell from it — The Conversation

Types of Medical Conditions That Affect Eye Health — Broberg Eye Care

The post What the optometrist can ‘see’ about your stroke risk appeared first on Easy Health Options®.

But in recent years, studies have increasingly shown just how interconnected the various processes in the body are.

For instance, there’s concrete proof of a connection between gut health and conditions like dementia, headache, depression and autoimmune disease. This is all due to the gut-brain axis, a sensitive biochemical signaling pathway between the gastrointestinal tract and the central nervous system that can be disrupted by any disturbances in the brain or gut.

Then there’s your vision. Eye health has been linked to many seemingly unrelated health issues like migraine, dementia, and heart attack. And now, new research appears to indicate a connection between eye health and another important health marker…

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Eye health, diet and lifespan

Researchers from the Buck Institute have been studying the impact of dietary restriction on the circadian processes of fruit flies. In 2016, they published a study showing that fruit flies on a restricted diet showed significant changes in their circadian rhythms (the sleep/wake cycle) and an extended lifespan.

The Buck researchers wanted to figure out two things. One was which circadian function-enhancing processes were altered by the change in diet. And the other was whether circadian processes were needed for the longer lifespan observed with dietary restriction.

Their most recent study began when flies on an unrestricted diet were compared with those fed just 10 percent of the protein of the unrestricted diet. Both groups of flies were kept in an environment that was in light for 12 hours and dark for 12 hours while they were fed.

Lead author Dr. Brian Hodge noticed many genes that were responsive to diet and also exhibited ups and downs at different time points. The “rhythmic” genes that were activated the most with dietary restriction all seemed to be coming from the photoreceptors in the fly’s eye. These specialized neurons in the retina of the eye respond to light.

This finding led the researchers to experiment further to understand what role eye function plays in the story of how dietary restriction can increase longevity. In one study, they found that keeping flies in constant darkness extended their lifespan.

“That seemed very strange to us,” Hodge says. “We had thought flies needed the lighting cues to be rhythmic, or circadian.”

In addition to demonstrating a link between diet, circadian rhythms, eye health and lifespan in fruit flies, the researchers unexpectedly found that processes inside the fly eye are pushing the aging process.

How this impacts humans

The association between eye disorders and poor health in humans has been uncovered in previous studies.

“Our study argues that it is more than correlation: dysfunction of the eye can actually drive problems in other tissues,” says senior author and Buck Institute Professor Dr. Pankaj Kapahi. “We are now showing that not only does fasting improve eyesight, but the eye actually plays a role in influencing lifespan.

For example, exposure to light can cause photoreceptor degeneration, which can lead to inflammation and circadian disruption.

“Staring at computer and phone screens and being exposed to light pollution well into the night are conditions very disturbing for circadian clocks,” Kapahi says. “It messes up protection for the eye and that could have consequences beyond just the vision, damaging the rest of the body and the brain.”

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The study raises the question of whether photoreceptors affect longevity in mammals. Since the majority of a fruit fly’s energy is devoted to its eyes, and it’s not the same for mammals, the effect on mammal longevity probably isn’t as intense, Hodge says.

“The stronger link I would argue is the role that circadian function plays in neurons in general, especially with dietary restrictions, and how these can be harnessed to maintain neuronal function throughout aging,” he says.

Once the researchers understand how these processes are working, they can begin to target the molecular clock to slow aging. Hodge observes that it could be possible for humans to help maintain vision by activating the “clocks” within their eyes.

“It might be through diet, drugs, lifestyle changes… a lot of really interesting research lies ahead,” he says.

Even though these studies have only been done in fruit flies, it certainly can’t hurt our longevity to do what we can to preserve our vision and protect our eye health. For instance, carotenoids like lutein and zeaxanthin help protect the eyes from oxidation and light-induced damage. These nutrients are also suggested for people with age-related macular degeneration.

Both lutein and zeaxanthin can be found in green vegetables like broccoli, spinach and kale. Other rich sources of lutein include grapes, egg yolks, oranges and zucchini. You can also take these nutrients in supplement form if you want to ensure you’re getting enough of them every day.

Sources:

Buck researchers uncover intriguing connection between diet, eye health and lifespan — Buck Institute

Dietary restriction and the transcription factor clock delay eye aging to extend lifespan in Drosophila Melanogaster— Nature Communications

The post How your eyes can influence your longevity appeared first on Easy Health Options®.

There’s no cure for AMD, but research over the last 25 years has focused on ways to slow the progression to try to avoid severe vision loss.

That’s why, in 1996, the Age-Related Eye Disease Study (AREDS) was launched. It was hailed as an amazing success after finding that a formulation of nutrients, including vitamins C, E, copper, zinc and beta-carotene had the power to significantly slow AMD progression from moderate to late disease.

But there was soon found to be a fly in the ointment…

Recent research showed that people who smoked and took beta-carotene faced a much higher risk of lung cancer.

Definitely, not a good trade-off.

Well, believe it or not, in looking at how to alleviate that problem, AREDS researchers were able to come up with a new formula that works even better at reducing the risk of AMD progression!

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AREDS2: the next generation

The researchers decided on a new tactic. In 2006 they began AREDS2. They added the antioxidant combo of lutein and zeaxanthin, two vision-supporting nutrients in their own right, to the mix and ditched the beta carotene. Then they put it to the test…

“Because beta-carotene increased the risk of lung cancer for current smokers in two NIH-supported studies, our goal with AREDS2 was to create an equally effective supplement formula that could be used by anyone, whether or not they smoke,” said Emily Chew, M.D., director of the Division of Epidemiology and Clinical Application at the National Eye Institute (NEI), and lead author of the study.

While participants who never smoked were kept on the original AREDS nutrients, past smokers were given 10 mg lutein and 2 mg zeaxanthin (and the other nutrients) instead of beta carotene and followed for five years.

And at the end of the study, the results confirmed they made the right choice…

The news about the new formula gets better

Not only did the addition of lutein/zeaxanthin reduce the risk of AMD progression by approximately 26 percent, it did so without increasing the risk of lung cancer.

So, after the completion of that five-year study period, the study participants were all offered the final AREDS2 formation that included lutein and zeaxanthin instead of beta-carotene.

Then the researchers continued collecting information on the original AREDS2 participants to see whether their AMD had progressed to late disease, and whether they had been diagnosed with lung cancer.

Even though all the participants had switched to the formula containing lutein and zeaxanthin after the end of the study period, the follow-up study continued to show that beta-carotene increased risk of lung cancer for people who had ever smoked by nearly double.

There was no increased risk for lung cancer in those receiving lutein/zeaxanthin. In addition, after 10 years, the group originally assigned to receive lutein/zeaxanthin had an additional 20% reduced risk of progression to late AMD compared to those originally assigned to receive beta-carotene.

Said Chew, “This 10-year data confirms that not only is the new formula safer, it’s actually better at slowing AMD progression.”

Lutein and zeaxanthin are commonly found in green leafy vegetables (e.g., kale, spinach, broccoli, peas and lettuce), summer squash, pumpkin, carrots, pistachios and egg yolks. These are all foods that belong in a well-rounded diet.

But don’t leave your eyesight to chance. Follow the advice of the researchers and supplement these eye-saving nutrients if possible. And don’t forget the other nutrients in their formula: vitamin C, vitamin E, copper and zinc. You’ll find this very same advice on the American Academy of Ophthalmology’s website.

To know the signs of AMD and other eye disorders, click here.

Sources:

Benefit of supplements for slowing age-related macular degeneration – ScienceDaily

The post The ‘new and improved’ treatment that slows AMD appeared first on Easy Health Options®.

There are a lot of health issues that can raise your dementia risks, such as obesity, diabetes, high cholesterol and smoking. But recently, researchers have been uncovering previously unknown and somewhat surprising risk factors.

For instance, one study found individuals with hearing loss had a 30 to 40 percent greater rate of cognitive decline over a six-year period than those who had normal hearing. And further research showed patients given cochlear implants to correct their profound hearing loss had marked improvements in speech perception and cognitive performance.

But there is one risk factor that is relatively simple to address. And doing so can have profound benefits when it comes to preventing dementia…

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Could it be as simple as a vision check?

In a recent cross-sectional analysis, researchers examined data from 16,690 participants ages 50 and older in the 2018 round of the Health and Retirement Study. About 52 percent of the participants were 65 or older.

Using this representative sample and a model that included 12 dementia risk factors, the researchers weighed the population-attributable percentage of dementia cases that would potentially be prevented if each of those risk factors was eliminated. The results were as follows:

• Hypertension — 12.4 percent of cases prevented
• Obesity — 9.2 percent
• Depression — 9.1 percent
• Hearing loss — 7.0 percent
• Traumatic brain injury — 6.1 percent
• Diabetes — 5.1 percent
• Smoking — 3.2 percent
• Physical inactivity — 3.1 percent
• Less education — 3.1 percent
• Social isolation — 1.9 percent
• Vision loss — 1.8 percent
• Excessive alcohol consumption — 0.3 percent

Even though it’s farther down on the list, the researchers chose to focus on vision loss because it’s a factor that’s relatively easy to manage. Based on the results of their analysis, they estimate that simply offering better eye care could prevent nearly 100,000 dementia cases in the U.S.

One of the study’s authors, Dr. Joshua Ehrlich of the University of Michigan in Ann Arbor, notes that potentially more than 80 percent of vision impairment cases are avoidable or have yet to be addressed.

“We found it surprising that vision impairment had been ignored in key models of modifiable dementia risk factors that are used to shape health policy and resource allocation,” Ehrlich says.

Loss of vision has already begun to emerge as an important dementia risk factor. In fact, an earlier study showed that cataract surgery in older adults was connected to a nearly 30 percent lower risk of dementia.

However, when the Lancet Commission updated its list of 12 key risk factors that, if modified, could help reduce the global dementia burden, vision loss was excluded.

An editorial that accompanied this most recent analysis notes that many of the pathways by which hearing loss can lead to dementia may also be true for vision. They include increased cognitive load, changes to brain structure and function and increased social isolation and loneliness.

Or it could come down to nutrition. Another recent study found that people with higher levels of the two most important nutrients for eye health — lutein and zeaxanthin — were less likely to develop dementia decades later, than persons in the study that had lower levels.

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Taking good care of your eyesight

The first step to maintaining good eye health is to visit your eye doctor at least once a year. Unfortunately, many of us aren’t even doing that much. A recent survey found almost 40 percent of Americans have not had an eye exam in the last year, and an estimated 1 in 10 Americans hasn’t been to the eye doctor in five years or more.

Don’t forget to feed your eyes. Leafy green vegetables are rich in both lutein and zeaxanthin. Carrots and sweet potatoes are known for eye-supporting beta carotene. A steady supply of nuts, seeds and fish can also provide your eyes with the nutrition they need to stay healthy.

If like many of us you spend a large part of your day staring at screens, it’s important to take regular breaks. The American Optometric Association has what they call the 20-20-20 rule: spend 20 seconds staring at an object 20 feet away for every 20 minutes of screen time. But most of us are ignoring this recommendation; in fact, 30 percent of us only take screen breaks every 2 hours.

Sources:

Dementia Prevalence May Be Reduced by Improving Vision — MedPage Today

Addition of Vision Impairment to a Life-Course Model of Potentially Modifiable Dementia Risk Factors in the US — JAMA Neurology

Cervical spondylosis — Mayo Clinic

Alzheimer’s Disease Facts and Figures — Alzheimer’s Association

Study: 1 in 10 Americans Have Not Had An Eye Exam In Five Years Or More — Eyewire

The post Vision loss as a dementia risk factor stacks up appeared first on Easy Health Options®.

That means that in less than the time it took you to read that sentence, another person became a dementia victim.

Luckily, while the number of people with dementia is increasing rapidly (doubling every 20 years), science is also offering us ways to guard against the disease that steals our memories.

In fact, research published by the American Academy of Neurology a triple antioxidant combo that could protect your brain from damage to keep it sharp and dementia at bay.

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Eat your fruits and veggies

The antioxidants are lutein and zeaxanthin, which are found in green leafy vegetables such as kale, spinach, broccoli and peas. And the combo is rounded out by beta-cryptoxanthin that you can get in fruits such as oranges, papaya, tangerines and persimmons.

Now you should recognize these nutrients for supporting vision and the health of your eyes. So, just what can they do for your brain?

Well, let’s take a look at the research…

The study involved 7,283 people who were at least 45 years old at the beginning of the study. Each participant had their blood drawn at the beginning of the study to analyze their levels of three key antioxidants. Then, the researchers followed them for an average of 16 years to see who developed dementia and who appointed cognitive issues.

And the people with the highest antioxidant levels were the clear winners!

The results showed that:

• People with the highest amounts of lutein and zeaxanthin were less likely to develop dementia decades later than people with lower levels of the antioxidants. (Every standard deviation increase in lutein and zeaxanthin levels, approximately 15.4 micromols/liter, was associated with a 7 percent decrease in risk of dementia).
• For beta-cryptoxanthin, every standard deviation increase in levels, approximately 8.6 micromols/liter, was associated with a 14 percent reduced risk of dementia.

When asked about these impressive results, study author May A. Beydoun, PhD, MPH, of the National Institutes of Health’s National Institute on Aging, had this to say:

“Extending people’s cognitive functioning is an important public health challenge. Antioxidants may help protect the brain from oxidative stress, which can cause cell damage.”

Your mother was on the right track when she told you to always eat your fruits and vegetables.

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Research-backed dementia protection

Of course, there are a few things you should know about getting the most from these antioxidants before you get started.

The most important thing is to eat your fruits and veggies fresh and raw as often as possible.

That’s because researchers at Linköping University in Sweden have found that levels of antioxidants, lutein, take a sharp dive when they’re heated.

Additionally, you’ll want to keep track of how many fruits and vegetables you get in your everyday diet. The nutrition experts at Harvard say you should squeeze in five servings of fruits and vegetables daily.

If you don’t regularly enjoy antioxidant-rich fruits and veggies, it’s often best to take a supplement that delivers the levels you need to keep your brain at its healthiest.

Finally, beyond lutein, zeaxanthin and beta-cryptoxanthin there are other natural ways to guard your brain and repel dementia.

These include:

• Getting enough exercise – Research out of Sweden found that women with a high fitness level were a whopping 88 percent less likely to get dementia. And the highly fit women who did get dementia got it much later in life (at an average of 90 years old compared to 79 for women who are moderately fit).
• Adding vitamin D – Another study discovered that 1,658 older adults, found that people with very low vitamin D levels had a 122 percent higher risk of developing dementia than those with higher levels. You can up your D levels by taking a vitamin D3 supplement (see why D3 is better than D2, here).
• Avoid dementia-causing food combos – Researchers have found that people who pair processed meats with starchy foods like potatoes, alcohol, cookies and cakes are significantly more likely to end up with dementia. Instead eat a diverse diet including a variety of healthy foods like fruits, veggies, seafood and poultry.

Sources:

Higher antioxidant levels linked to lower dementia risk – ScienceDaily

Dementia Statistics – Alzheimer’s Disease International

The post Repel dementia with this triple antioxidant combo appeared first on Easy Health Options®.

• Age-related macular degeneration, or AMD, is the leading cause of blindness in the developed world.
• Right now, there is neither a cure nor a treatment for AMD.

Research is ongoing into the origins of AMD.

About two years ago, scientists found that leaky blood vessels in the retina are a big part of the cause.

Now, a vision scientist has discovered more about how AMD works and hopes his discovery will lead to effective treatment…

Understanding AMD

Joshua Chu-Tan, a postdoctoral researcher at The Australian National University, focuses his research on novel gene therapies for the treatment of AMD.

He explains AMD this way:

“AMD is an incredibly complex disease … if you try and block a single thing leading to the disease, it’s very likely that something else would just come and take its place, whether that be well established causes, such as inflammation or oxidative stress, or things we just don’t even know about yet. It’s the same issue that faces researchers looking into treatments for all kinds of neurodegenerative diseases, such as Alzheimer’s or Parkinson’s.”

Age-related macular degeneration is an irreversible destruction of the macula, an area in the center of the retina about 5mm in diameter.

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The macular pigment in your eyes acts an internal pair of sunglasses to protect your vision from damaging light. In particular, an area within the macula called the fovea is where photoreceptors begin to die. Photoreceptors are the cells that receive light from objects and “translate” that light into vision, allowing us to see objects, people, faces.

AMD leads to loss of the sharp, fine-detail, “straight-ahead” vision required for activities like reading, driving, recognizing faces and seeing the world in color. 

It only takes a lesion of 1.5-millimeters to the fovea (about the thickness of a credit card) to render a person legally blind.

A potential cure for AMD is in our genes

Remember high school biology?

Remember DNA and RNA?

Ever bought furniture at IKEA? Wait … what!

That’s right. Joshua Chu-Tan has a great analogy that clearly explains his potential cure for AMD…

Your DNA contains all the instructions for how the “furniture” should be put together. But nothing’s been assembled yet.

Your RNA holds onto copies of these instructions. These copies leave the “warehouse” all the time.

The problem is, for a disease like AMD that has multiple possible causes, those “instructions” just aren’t clear enough to get the job done.

But there’s another type of RNA called “messenger RNA” or mRNA.

This molecule is like a security officer, checking everything coming out of the warehouse for a particular type.

Let’s say there’s an epidemic of coffee tables. People’s homes are being overrun with coffee tables.

The mRNA molecule prevents any instructions for coffee tables from being read.

It can control an entire pathway (coffee tables) instead of just a single gene.

For a complex disease like AMD, mRNA has the potential to provide a viable method of treatment, just as it is already doing in cancer treatments.

mRNA 124 to the rescue

There are many types of microRNA, each regulating a different pathway.

By using a technique that allowed them to distinguish all of the active microRNA in the retina and the targets they’re controlling, Joshua Chu-Tan and his team discovered mRNA 124.

124 is the most active microRNA in the retina. It’s constantly working to fight off harmful inflammatory molecules. The retina activates more and more mRNA 124 to continue this defense.

But eventually, the retina gets overwhelmed. Like an army that’s being overrun and outnumbered by the enemy, mRNA 124 molecules start dying off, until none are left standing to fight the “enemy.”

To prove that mRNA 124 could be the answer to age-related macular degeneration and other diseases of the retina, Joshua Chu-Tan and his team injected mRNA 124 molecules into the eyes of animals that had suffered retinal damage.

As they expected, they saw that those receiving the treatment had better retinal function, less photoreceptor cell death, and less inflammation.

These are preliminary results, but they are promising.

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Future treatment for AMD looks brighter

The next step will be to find out how mRNA 124 moves around the retina, in the hope of designing a treatment that will transport these powerful molecules to exactly where they’re needed to stop AMD in its tracks.

Until then, it’s important to take as much care of your eyes now, and that includes knowing the early signs of AMD, which include:

• Trouble reading — you need more light, and words appear blurry or hazy
• Colors appear less bright
• Haziness, blurriness or distortion in central vision
• Trouble recognizing people’s faces

A healthy diet rich in vitamins and minerals can help nourish and protect your eyes.

Even when it comes to treating macular degeneration, especially the dry type, the American Academy of Ophthalmology recommends nutrition as treatment. In addition to promoting general eye health, the AREDS and AREDS2 studies found these vitamins and minerals may slow dry AMD if taken daily:

• Vitamin C (500 mg)
• Vitamin E (400 IU)
• Lutein (10 mg)
• Zeaxanthin (2 mg)
• Zinc (80 mg)
• Copper (2 mg)

All of these nutrients take aim at oxidative stress — one of the well-established causes behind AMD, along with inflammation, according to the statement made above by the lead researcher. Of course, when it comes to lowering inflammation look to vitamin D3.

Sources:

The science of preserving sight — TED Talks

MicroRNA-124 is redistributed from neurons to glia to reduce inflammation and slow progressive retinal degeneration — Investigative Ophthalmology and Visual Science

MicroRNA-124 Dysregulation is Associated With Retinal Inflammation and Photoreceptor Death in the Degenerating Retina — Investigative Ophthalmology and Visual Science

Functional microRNA targetome undergoes degeneration-induced shift in the retina — Molecular Neurodegeneration

The post New therapeutic target takes aim at Age-related Macular Degeneration appeared first on Easy Health Options®.

It’s packed with vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese, magnesium, iron and vitamin B2.

It also contains beta-carotene, lutein, and zeaxanthin. These phytochemicals (known as carotenoids) improve your health in so many ways…

They prevent eye diseases like macular degeneration and cataracts. Plus, they reduce the inflammation that drives heart disease.

That sounds great, right? Just eat some steamed spinach at dinner and you can cut your risk of several serious diseases. Unfortunately, it’s not that simple…

Even if you’re eating plenty of spinach (which, based on the statistics for fruit and vegetable consumption in the U.S., many of us aren’t), you may not be squeezing the most feel-good potential out of this dark, leafy green.

Especially when it comes to one of those powerful carotenoids I mentioned above…

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Why you’re losing the lutein in your spinach

Researchers at Linköping University in Sweden determined the best ways to eat spinach if you want the most lutein…

Now, as I mentioned earlier, lutein is a super healthy carotenoid. It reduces the risk of macular degeneration and cataracts. It reduces the risk of coronary heart disease, stroke, and metabolic syndrome. It may even improve your cognitive health. So, you don’t want to leave any lutein on the table, so to speak.

To avoid doing exactly that, Linköping University researchers say you should eat (or drink) your spinach raw. Why?

Well, they bought baby spinach from the supermarket and exposed it to different cooking methods for as long as 90 minutes.

They found that, like a lot of nutrients, lutein degrades when it’s heated. The higher the heat, the more lutein is lost. The longer spinach is heated the more lutein is lost too.

And during some forms of heating, lutein is lost very quickly…

Frying spinach, for example, quickly lowered lutein content. It only took two minutes for lutein levels to take a dive.

But that’s not the only reason…

According to research, we are depleting the Earth’s soil resources faster than the nutrients can be replenished.

“Ever since humans developed agriculture, we’ve been transforming the planet and throwing the soil’s nutrient cycle out of balance,” says Ronald Amundson, a UC Berkeley professor of environmental science, policy and management.

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The best way to get lots of lutein

So, clearly, you shouldn’t turn to foods that are cooked for a long time at high heats, like lasagna or stew, as your primary source of spinach (and lutein). But what should you turn to?

Spinach salads are an obvious choice. But there’s another option that’s even better…

Smoothies.

When spinach leaves are chopped into small pieces they release more lutein. So, pulverizing them in a blender is a great way to get the most lutein from each leaf. Plus, the spinach in smoothies isn’t heated at all, so you’re not losing any of that precious lutein to heat.

If you want to make your spinach smoothie even more potent, though, there’s one more thing you can do…

Add some dairy. Since lutein is fat-soluble, putting milk or yogurt in your smoothie will help your body absorb it better.

Better yet, add a scoop of greens powder for an extra shot of nutrient-rich green stuff.

Of course, if you’re really fiending for some hot spinach that still contains a healthy dose of lutein, you have another option…

The microwave.

Microwaving spinach breaks down the plant structure and causes it to release more lutein. Even if you just reheat spinach that’s already been cooked another way in the microwave, it boosts the lutein content.

In the end, pick the cooking method that encourages you to eat more spinach. If you like your spinach cooked a certain way and that makes it more appealing to eat, then that’s most important.

Just make sure to throw some spinach in a smoothie every now and then to ensure you’re getting enough of that oh-so-healthy carotenoid, lutein.

Sources:

1. The role of carotenoids in human health — Nutrition in Clinical Care
2. The health benefits of spinach — BBC Good Food
3. Getting the most out of spinach: Maximizing the antioxidant lutein — ScienceDaily
4. Lutein: The Super Nutrient That May Boost Your Brain — Nutrition News
5. Newly Discovered Benefits of Lutein — Life Extension Magazine

The post How to squeeze the most cataract-fighting lutein from spinach appeared first on Easy Health Options®.

I used to think I was unique and that my worsening ability to see far was a side effect of my career path as a writer. Too much time reading and in front of a computer screen.

Well, it turns out I’m not so unique — or alone in watching my vision slowly go down the drain.

Another name for near-sightedness is myopia. And it’s on the rise, according to numerous health studies.

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Why is myopia on the rise?

Experts are warning of an emerging ‘epidemic’ of myopia after observing sharp increases in the number of cases of adult-onset myopia among late baby boomers.

Data collected on more than 100,000 participants in the United Kingdom’s Biobank program, indicated people born in the late 1960s are 10 percent more likely to be nearsighted than people born three decades earlier.

They are seeing larger numbers of people experiencing this vision change later in life. And among those developing the condition in childhood, the number of severe cases doubled over the same period.

The experts believe the rise in cases of nearsightedness is due to a combination of factors — including genetic and environmental factors.

But looking further into the data, researchers have suggested several possible reasons for the increase:

• Changes in the nutrition of diets in childhood.
• Spending more years in higher education (more reading and studying).
• Widespread use of TV watching.
• More recently, the rise in the use of digital screens, for school, work and social time.
• And shifts in teaching methods (more homework and less time spent outdoors).

Among the most modifiable risks that might curtail the trend? Less screen time and spending more time outdoors…

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How to reverse the trend

Though it’s not entirely clear why researchers have pinpointed a lack of time spent outdoors in natural light or sunlight as a very likely contributor.

Even though it may be too late for most of us baby boomers to turn the tables, young people and parents of young children should heed the importance of more time outside, in addition to less time spent viewing screens.

In one study in China, primary school children who spent forty extra minutes outdoors were 23 percent less likely to develop myopia over a three-year period than those who didn’t.

A possible culprit? Blue light.

According to MyMyopia.com, unlike sunlight which contains red, orange, yellow, green and blue rays, the light emitted from electronic devices is generally “blue light,” a high-energy visible light with shorter wavelengths. Although blue light is naturally present in sunlight, it’s something we are exposed to in higher amounts from tablets, smartphones and TVs.

They go on to say that early studies show a deficiency in blue light exposure — from the sun — could contribute to the recent increase in myopia/nearsightedness, and that spending time outdoors, especially in early childhood, can help slow the progression of nearsightedness.

Though children’s eyes absorb more blue light than adults’, adult eyes are also vulnerable to an excess of blue light exposure from TVs, smartphones, computers and tablet screens. So, no matter what your age, one of the best ways to avoid worsening eyesight is to cut down on these devices and spend more time in natural sunlight.

Sources:

We’re Facing a Myopia ‘Epidemic’, Scientists Say. Here’s Why — Science Alert

Temporal trends in frequency, type and severity of myopia and associations with key environmental risk factors in the UK: Findings from the UK Biobank Study — PLOS One

Should I be worried about blue light from devices affecting my kids’ vision? — MyMyopia.com

Myopia: Risk Factors, Disease Mechanisms, Diagnostic Modalities, and Therapeutic Options —Journal of Ophthalmology

What Is Myopia (Nearsightedness)? — Web MD

Why Nearsightedness Is on the Rise in Children — NY Times

Effect of Time Spent Outdoors at School on the Development of Myopia Among Children in ChinaA Randomized Clinical Trial — JAMA

The post Myopia epidemic: Why nearsightedness is on the rise appeared first on Easy Health Options®.

Dementia is currently the seventh leading cause of death among all diseases and one of the major causes of disability and dependency among older people globally.

Science is engaged in an ongoing attempt to get to the root causes of dementia and to slow down this global epidemic.

What if, by improving your vision, you could also lower your dementia risk?

According to some very recent research, this may very well be the case.

Cataract surgery lowers risk of dementia

A team of researchers at the University of Washington, led by ophthalmologist Dr. Cecilia Lee, wanted to find out whether older adults who have cataracts removed are also lowering their risk of developing dementia, compared with people who do not undergo cataract surgery.

To test their theory, the team analyzed data from the Adult Changes in Thought Study, a long-term cohort study started in 1994 that examines the development of dementia.

They took their data from a group that included 3,038 participants over 65 years old who were diagnosed with either cataracts or glaucoma. None had been diagnosed with dementia when the study began.

Those who underwent cataract surgery were almost thirty percent less likely to develop dementia in general, or Alzheimer’s in particular, for the next 10 years at least.

In contrast, when comparing those who did or did not undergo surgery for glaucoma — a procedure that can help halt further vision impairment, but does not improve it in the same way that cataract surgery does — no such change in risk for dementia was observed.

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Why just cataract surgery?

While this is an exciting development, and a possible avenue for reducing dementia risk, the question remains: why did cataract surgery lower risk so dramatically, while glaucoma surgery showed no such association?

Dr. Lee and her team have several answers they’d like to explore in future research.

First, it’s well known that dealing with visual impairment in old age can lead to social difficulties, leading a person to withdraw from social life and friends and family, thus reducing their physical activity. All of these factors are associated with cognitive decline.

Another possibility is that the specific way in which cataracts impair vision could lead to specific changes in the brain, and that these changes may speed up some of the mechanisms that cause neurons to work less efficiently, leading to cognitive issues in old age.

Finally, the team hypothesizes that it may have something to do with the improvement in the quality of sensory input traveling from the eyes to the brain following cataract surgery.

“Some special cells in the retina are associated with cognition and regulate sleep cycles, and these cells respond well to blue light,” says Dr. Lee. “Cataracts specifically block blue light, and cataract surgery could reactivate those cells.”

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What to do about your vision

“This kind of evidence is as good as it gets in epidemiology,” says Dr. Lee. “This is really exciting because no other medical intervention has shown such a strong association with lessening dementia risk in older individuals.”

So what does this mean for you?

If you’re starting to experience decreased vision, are having trouble driving at night, or start seeing halos around bright lights, then Dr. Lee recommends you be evaluated by an ophthalmologist (not an optometrist).

An ophthalmologist is a medical doctor who performs cataract surgery, and who can evaluate you to determine if you’re a good candidate for the procedure.

It may also do you good to feed your eyes…

According to Steven G. Pratt, MD, an assistant clinical professor of ophthalmology at the University of California, “There is an overwhelming amount of evidence to show that lutein and zeaxanthin play a protective role in helping to protect the eye against cataracts and macular degeneration.

“Lutein and zeaxanthin are not the entire picture because they work in concert with many other antioxidants and other carotenoids; however, certainly without those two nutrients, the eye is in big trouble. You need those nutrients to help prevent oxidative stress in the back of the eye and to prevent the damage from blue light hitting the macula. Among other things, lutein and zeaxanthin function as a blue-light filter.”

Natural blue light is more beneficial to the eyes, whereas artificial blue light, such as we’re exposed to from electronic devices is not.

Sources:

Cataract Surgery Linked to Lower Risk of Developing Dementia, Even 10 Years Later  – Science Alert

Association Between Cataract Extraction and Development of Dementia – JAMA Internal Medicine

Study: Cataract surgery linked with lessened dementia risk – University of Washington Medicine / Newsroom

Adult Changes in Thought Study – www.maelstrom-research.org

Study: lutein protects the eye against AMD and cataracts – Healio

The post Why the link between cataract surgery and decreased dementia? appeared first on Easy Health Options®.

Even though most people rarely lose all of their eyesight from AMD, many will meet the definition of “legal blindness.”

The current treatment for intermediate stages of AMD uses special dietary supplements, called AREDS, that contain vitamins C, E, zinc, copper and lutein and zeaxanthin. No known therapy has yet been shown to impact early stages of AMD.

That’s why when it comes to your keeping your vision, prevention is key.

Luckily, a study conducted at the University of California is offering a way to practice that prevention — one that builds and amplifies current strategies by delivering a highly bioavailable form of two antioxidants which are known to reduce the risk of eye diseases related to AMD.

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Eating your way to better eye health

Those two powerful antioxidants are known as lutein and zeaxanthin.

And according to the researchers, they not only protect against the free radicals that can damage your eyes, they also filter out harmful blue light. Both of these actions help to protect your eyes as you age.

“Lutein and zeaxanthin are like sunscreen for your eyes,” said lead author Xiang Li, a doctoral candidate in the Nutritional Biology Program. “The higher the lutein and zeaxanthin in your retina, the more protection you have.”

Some superfuits are notoriously high in these antioxidant sight savers, so Li turned to an exotic superfruit, the goji berry, which in Chinese medicine is said to have “eye brightening” qualities.

Goji berries are the fruit of two species of shrubby bushes found in northwest China. And dried versions of the berries are a common ingredient in Chinese soups and are popular as herbal tea. They’re even eaten as a snack very similar to raisins.

And sure enough, when she researched the bioactive compounds of the berries, she found that they’re not only rich in both lutein and zeaxanthin, but the form of zeaxanthin the berries offer is incredibly bioavailable.

In other words, your body can put it to work protecting and supporting your eyes very efficiently.

The researchers found that 13 healthy participants aged 45 to 65 who consumed 28 grams (about one ounce, or a handful) of goji berries five times a week for 90 days increased the density of protective pigments in their eyes.

In contrast, 14 study participants who consumed a commercial supplement for eye health over the same period did not show an increase.

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More powerful sight savers to take now

So if you want to keep your vision sharp, goji berries should be on your grocery list.

For even more protection for your eyes, you can also:

• Eat more oranges – A 15-year long research study found that people who eat at least one orange a day are far less likely to get macular degeneration.
• Spice it up – Saffron has been found to be a miracle spice that helps prevent or reverse AMD, as long as you get enough of it each day. Unfortunately, it’s one of the most expensive spices.
• Go Mediterranean – European researchers discovered that people who followed a strictly Mediterranean diet were 41 percent less likely to develop macular degeneration than those who didn’t follow the diet.
• Plate up more cruciferous veggies – The sulforaphane found in cruciferous vegetables like broccoli, Brussels sprouts and Bok choy has been shown to help regenerate retinal cells that have been under oxidative stress.
• Eat all the superfruits – When it comes to AMD, glaucoma and cataracts, antioxidants are your best friend. Other fruits that pack an antioxidant wallop like goji berries include blueberries, acai berries, aronia berries and pomegranate.

Remember, small steps now could mean better vision for years to come.

Sources:

Dried goji berries may provide protection against age-related vision loss – ScienceDaily

Age-Related Macular Degeneration: Facts & Figures – Bright Focus Foundation

The post The raisin-like snack that wards off vision loss appeared first on Easy Health Options®.

AMD is a problem affecting a part of the retina, the layer of cells lining the inside back wall of the eye that sends signals to the brain that allow us to see images.

With AMD, you lose your central vision, which is processed through the macula in the center of the retina. While you can still see things peripherally — for instance, the numbers on an analog clock face — you can’t see details in the center, like the clock’s hands.

There are two types of AMD: dry and wet. The most common is the dry form, which affects 8 out of 10 AMD patients. With dry AMD, the macula gets thinner with age, and yellow protein deposits called drusen grow under the retina. Dry AMD causes gradual vision loss, and there is no way to treat it.

Although wet AMD is less common, it’s far more serious because vision loss occurs much more quickly. Wet AMD occurs when abnormal blood vessels start growing under the retina and scar the macula by leaking blood or other fluids.

One of the problems with diagnosing AMD is many people don’t realize they have it until their vision is noticeably blurry. An ophthalmologist can test for early signs of AMD, but few people see their ophthalmologist regularly enough to catch those. And even if they do have regular visits, the ophthalmologist’s tests still rely on picking up blurred spots in the patient’s vision, which means they’re already losing their sight.

That’s why researchers have been studying whether it’s possible to catch AMD even earlier. And one team has discovered there may be warning signs of sight loss present in people with AMD whose vision is still perfectly clear…

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Genetic risk and the condition of the retina

A recent study in the United Kingdom found the signs of AMD can set in even before a patient’s vision begins to deteriorate. This is earlier than previously thought and opens the door for research into earlier treatment to help slow the onset of the condition.

Presently, 34 known genetic risk factors exist for AMD. When examining the retinal scans and genetic data of more than 30,000 patients stored in the UK Biobank, researchers were able to compare the retinal measurements of patients with those AMD risk factors to patients without.

According to the results, if participants with healthy eyes and no AMD history had the genes that put them at risk of AMD, they had thinner retinas and photoreceptors than those who didn’t carry those genes. Photoreceptors are special cells in the retina that allow us to see colors and give us our night vision.

“At the moment most treatments for AMD only start when patients already have severe problems with their eyesight, so it is really important that we understand more about what causes it,” says study lead Andrew Lotery, professor of ophthalmology at the University of Southampton. “These results help us understand the very early stages of the disease, before it is clinically apparent. If we can intervene at an earlier stage, we are more likely to be able to preserve sight.”

Identifying the thinning of photoreceptors is particularly important, since previous research hasn’t fully explained which cells in the eye are first affected by AMD. Researchers say this allows them to further understand the early stages of AMD and will help identify which eye cells further research should target. It also helps them select participants for future trials who are most at risk of AMD.

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How to moderate other AMD risk factors

While more research is needed to identify a treatment for AMD, knowing how to look for these early signs can allow individuals with AMD to make lifestyle changes to reduce their risk of early vision loss.

Some risk factors for AMD can’t be changed, like being white or over the age of 50, or having a family history of AMD. But you can influence risks like smoking, eating a diet high in saturated fat, being overweight or having high blood pressure or heart disease.

For instance, Lotery recommends quitting smoking and switching to a Mediterranean-style diet to help prevent AMD progression. Adopting a Mediterranean diet can also help with weight loss and reduce blood pressure, cholesterol levels and risk of heart disease — which in turn can lower your AMD risk.

The Mediterranean diet is also great for making sure you get plenty of eye-healthy foods such as dark, leafy greens like spinach and kale, colorful carotene-rich vegetables like carrots, squash, red and green bell peppers and antioxidant-rich berries. Adding fatty fish like salmon to your diet is also good for potentially lowering your risk of early or advanced AMD.

When it comes to treating macular degeneration, especially the dry type, the American Academy of Ophthalmology recommends nutrition that can slow progression, especially of dry AMD.

In fact, two particularly potent antioxidants, lutein and zeaxanthin, can both guard against AMD and help save your vision by protecting your eyes from the damage caused by blue light.

The blue light emitted by tablets, smartphones, computers and flat-screen TVs can cause eye strain, headaches and sleep disruptions. And some studies are investigating its effects on changes to the retina in AMD.

In addition to lutein and zeaxanthin, the AREDS and AREDS2 studies also found these vitamins and minerals may slow dry AMD if taken daily:

• Vitamin C
• Vitamin E
• Zinc
• Copper

Sources:

Warning signs of sight loss could be identified before vision deteriorates — University of Southampton

What Is Macular Degeneration? — American Academy of Ophthalmology

Vitamins for AMD — American Academy of Ophthalmology

Beating high blood pressure with food — Harvard Health Publishing

The post Catching AMD before you start losing vision appeared first on Easy Health Options®.

There’s one unusual fall fruit, though, that you may not have heard of. It’s a treasure trove of nutrition and taste.

Its Latin name means “food of the gods.” It looks like a tomato and can be either really sour or really sweet.

Give up?

Persimmons 101

There are literally hundreds of types of persimmons. But when you’re shopping, you’re likely to see either the Hachiya or the Fuyu variety.

You can tell these two types of persimmon apart by their shape. It’s also good to know about their differences in taste, so you can choose one that will please your taste buds.

Both Hachiya and Fuyu persimmons can range from a light yellow-orange to a deeper, dark reddish-orange. But the Hachiya is typically elongated in shape, similar to an acorn or a Roma tomato, while the Fuyu is round and squat, resembling a beefsteak tomato. 

And then there’s the taste.

Don’t try and eat a Hachiya persimmon before it is totally ripe — soft like a water balloon or an over-ripe tomato. If you do, you’re in for a mouth-puckering experience. Hachiyas have a much more astringent (sour/bitter) flavor than Fuyus do.

Fuyus are sweeter and far less astringent and can be enjoyed while they are still firm.

Why the difference?

Hachiyas have a higher level of tannins, polyphenols found in nearly all plants — in bark, skin, seeds and stems — that give them their astringent flavor. With antioxidant and antibacterial properties, tannins are one of nature’s defenses against disease (more about that in a moment).

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Health benefits of persimmons

1. Persimmons are loaded with nutrients. For a small fruit, persimmons carry a big nutritional punch.

A small persimmon has 118 calories, and a glycemic load of just 8. Glycemic load indicates how much a person’s blood sugar will rise after eating a particular food. By comparison, the glycemic load of a cup of raw cabbage is 1.

Eating a persimmon gives you the following nutrients:

• Fiber: 6 grams
• Vitamin A: 55% of the recommended daily intake (RDI)
• Vitamin C: 22% RDI
• Vitamin E: 6% RDI
• Vitamin K: 5% RDI
• Vitamin B6: 8% RDI
• Potassium: 8% RDI
• Copper: 9% RDI
• Manganese: 30% RDI

2. Persimmons are an excellent source of antioxidants. Persimmons are rich in carotenoid antioxidants like beta-carotene, a pigment found in many brightly colored fruits and vegetables.

A study involving over 37,000 people found that those with a high dietary intake of beta-carotene had a significantly reduced risk of developing type 2 diabetes.

3. Persimmons may benefit heart health. Persimmons contain flavonoid antioxidants that benefit heart health by reducing blood pressure, lowering inflammation and decreasing cholesterol levels.

The tannins in persimmons that make them taste sour also are known to lower blood pressure and inflammation and decrease cholesterol levels.

4. Persimmons may help reduce inflammation. Persimmons are rich in the powerful antioxidant vitamin C, which helps lower inflammation, a common cause of heart disease and diabetes.

5. Persimmons are rich in fiber. Foods high in soluble fiber, such as fruits and vegetables, can help lower high cholesterol levels by helping the body excrete what it doesn’t need. Persimmons are a high-fiber fruit that has been shown to lower LDL cholesterol levels.

6. Persimmons support healthy vision. Persimmons have a lot of the carotenoids lutein and zeaxanthin, which may reduce the likelihood and severity of macular degeneration.

A study involving over 100,000 people found that those who consumed the highest amounts of lutein and zeaxanthin had a 40 percent lower risk of developing age-related macular degeneration than those who consumed the least amounts

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7. Persimmons slow aging. The antioxidant fisetin is found in grapes, strawberries and persimmons. Now that summer is over, persimmons are your best bet for getting this natural age-fighter into your diet.

Studies have shown that fisetin protects the brain against age-related changes in neural function, cognition and memory. In other words, it keeps your brain young.

How to enjoy persimmons

Wondering about the best way to enjoy persimmons while they’re here? Try these simple ideas:

• Slice persimmons onto a salad for a flavorful addition.
• Top your morning yogurt or oatmeal with fresh or cooked persimmon for a burst of natural sweetness.
• Mix dried or fresh persimmon into muffin, bread or cake mix.
• Combine with berries and citrus fruits for a delicious fruit salad.
• Broil persimmon and serve with baked Brie for a tasty appetizer.
• Bake persimmons with chicken or meat for a unique flavor combination.

Sources:

Environmental Nutrition: Persimmon power Chicago Tribune

Top 7 Health and Nutrition Benefits of Persimmon Healthline

Fuyu vs. Hachiya Persimmons – Explained! Boston Organics

Persimmon Fruit Tannin-Rich Fiber Reduces Cholesterol Levels in Humans karger.com

Dietary intake of carotenoids and risk of type 2 diabetes Nutrition, Metabolism and Cardiovascular Diseases

The post 7 reasons to try a persimmon now appeared first on Easy Health Options®.

However, according to a study by a team of researchers from the University of Michigan, that vision loss might be far from normal and way beyond an inconvenience.

It could be deadly.

The relationship between vision loss and your risk of death

The researchers performed a meta-analysis involving a whopping 48,000 people from 17 separate studies. And the results published in The Lancet Global Health show beyond a doubt that vision loss and risk of death go hand-in-hand.

In fact, the research team found people living with more severe vision impairment had a higher risk of all-cause mortality compared to those that had normal vision or only mild vision impairment.

Here’s how the numbers broke down:

• Mild vision impairment was linked to a 29 percent higher risk of death from all causes.
• That risk increased to 89 percent for people with severe vision impairment.

This means losing your eyesight might not just be a sign of aging, but a big red warning flag!

Protection for your vision

Luckily, the researchers had some good news for us, along with the bad.

They say that four of five cases of vision impairment can be prevented or corrected, including the two leading causes of vision loss and blindness: cataracts and the unmet need for glasses.

“It’s important these issues are addressed early on because losing your vision affects more than just how you see the world; it affects your experience of the world and your life,” says Ehrlich. “This analysis provides an important opportunity to promote not only health and wellbeing, but also longevity by correcting, rehabilitating, and preventing avoidable vision loss across the globe.”

This means that if you’ve been noticing a decline in your vision, it’s time to stop putting off that visit to the eye doctor and start thinking of your eyesight as a vital part of your overall health.

In addition to getting help for your eyes from your opthalmologist, there are also a number of ways to keep your vision healthy at home…

#1 – Indulge your chocolate fantasies

If you’re a chocoholic, rejoice!

Studies show the antioxidants found in dark chocolate are great for your vision thanks to their ability to boost blood flow to your retinas, as well as your brain’s visual pathways.

#2 – Drink a cuppa’

Another antioxidant-packed option that could help protect your vision is green tea. This type of tea contains a protective compound called epigallocatechin gallate, or ECGC, that’s been shown to strengthen the eyes and help prevent both cataracts and glaucoma.

#3 – Guard against screen-time damage

Too much time on the computer can lead to vision problems thanks to reduced contrast between the letters on the screen and the background, as well as glare. Even worse, since screens, including tablets, smartphones and even flat-screen TVs, emit blue light that can rob you of your vision, the damage just keeps adding up.

Take frequent breaks from the screen and grab some blue light protection by supplementing with a combination of lutein and zeaxanthin.

Sources:

Vision Impairment is Associated with Mortality — University of Michigan

Nutrients for Prevention of Macular Degeneration and Eye-Related Diseases — Journal Antioxidants

The post Why going for an eye exam could save your life appeared first on Easy Health Options®.

In fact, while many of us start out with perfect visual acuity — that 20/20 vision score based on how far down we can read letters on the eye chart — it starts going in the opposite direction (up to where the letters get bigger and bigger) typically with age.

But science has found you can improve your visual acuity. And it has nothing to do with surgery, glasses or carrots — all things that can improve your sight. Nope, this time it’s all about waking up your nervous system to effectively process the visual information your eyes register.

And you’re going to love this sweet way it works…

Polyphenols and flavanols that boost attention and acuity

The answer is cocoa!

Yup, a good old glass of hot chocolate could be all you need to maintain healthy visual acuity and even improve what you’ve already got.

In fact, in a head-to-head test, Spanish researchers pitted cocoa against the anthocyanins found in red berries and it was cocoa for the win.

The study, published in the Journal of Functional Foods, set out to analyze the effects of these two dietary polyphenols since they were known to stimulate the central nervous system similar to the effects of coffee.

The theory was that when you wake up your nervous system, you improve your attention and therefore the likelihood that your brain will pick up the small details your eyes might normally gloss over.

And at least when it came to the flavanols in cocoa powder, they were right.

The team asked volunteers to drink either a glass of milk with 2.5 grams (a little more than half a teaspoon) of pure, natural cocoa powder, berries or just plain old milk on three separate visits.

They then not only measured the levels of the polyphenols in their urine after three hours, they also put their vision to the test. To measure their visual acuity, each person as asked to read those standard letter charts we all know so well under different lighting conditions.

And sure enough, while the red berries didn’t seem to help, cocoa actually improved visual acuity in the participants in “daylight” condiitons.

A simply sweet benefit of being a chocolate lover!

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Cocoa plus other vision boosters

It may seem unbelievable that cocoa could help your sight, so let me tell you: this isn’t the first study to find a tasty connection to sharper eyes. Researchers at the University of the Incarnate Word in San Antonio, Texas found that eating dark chocolate can give your vision a boost in just two hours.

But adding cocoa flavanols to your daily diet isn’t the only way to keep your vision sharp…

One study by researchers from the University College London even found that looking at deep red light can improve vision as you age by boosting the sensitivity of the rods and cones in your eyes. But be sure to pick out a high-quality red light therapy device.

And another discovered that reading outdoors “kicks your brain’s visual cells into high gear, improving your vision and allowing your brain to extract more information from your surroundings.”

Additionally, consider adding eye-saving nutrients such as lutein and zeaxanthin to your supplement regimen since they support contrast and light sensitivity. Even better, the nutrient combo is known to increase macular pigment which guards your eyes against the blue light produced by devices like your smartphone to protect against future eye problems.

Sources:

2.5 grammes of pure cocoa found to improve visual acuity in daylight — EurekAlert!

Visual Acuity — American Optometric Association

Age related changes in visual acuity — NIH

The post Get sharper vision with less than a teaspoon of cocoa a day appeared first on Easy Health Options®.

A healthy lifestyle that’s geared toward cardiovascular health can also save your eyesight.

We already know that there’s quite a bit of overlap between the risk factors for heart disease and eye disease.

You’re at higher risk of glaucoma, macular degeneration and diabetic retinopathy if you smoke regularly or if you have high blood pressure or diabetes.

Now, a new study has found that an overall heart-healthy lifestyle that includes seven specific behaviors can not only save your heart, but it can also prevent eye diseases that can steal your vision.

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7 lifestyle factors that determine your risk

At the Department of Public Health at Texas Tech University’s Health Sciences Center, researchers evaluated lifestyle data from 6,118 adults aged 40+ who were part of the National Health and Nutrition Examination Survey (NHANES) between 2005 and 2008.

For the study, a healthy lifestyle was measured according to the American Heart Association’s Life’s Simple Seven (LS7) protocol.

The LS7 assessment is based on an individual’s status in seven areas: not smoking, regular physical activity, healthy diet, maintaining a normal weight and controlling cholesterol, blood pressure and blood glucose levels.

The results of the study showed that practicing all these healthy lifestyle factors together lowered the odds of developing age-related macular degeneration (ARMD), diabetic retinopathy, cataracts and glaucoma.

In particular, people with optimal cardiovascular health as measured by the LS7 had 97 percent lower odds of having diabetic retinopathy, a complication from diabetes that damages the blood vessels of the retina. It is the most common cause of vision loss for people with diabetes.

Noah De La Cruz and Obadeh Shabaneh, co-authors of the study, note that, because of this eye-heart connection, early detection of eye diseases could help save lives.

They encourage “increased collaborations between cardiologists, optometrists, and ophthalmologists in order to better prevent cardiovascular and ocular diseases.”

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Start protecting your heart AND your eyes now

Start by using My Life Check^©, the American Heart Association’s interactive tool that lets you assess and keep track of your heart health.

And it’s updated to include an additional factor that has helped Life’s Simple Seven graduate to Life’s Essential 8 since the study was done.

It will highlight the areas that you could improve to strengthen your heart, as well as those where you’re already doing well.

Making improvements to your diet will help control several other risk factors as well (weight, blood pressure and blood sugar).

Here are 20 heart-healthy foods you can add to your plate right now.

Look for fruits and other foods that have resveratrol, a polyphenol found in red wine and grapes, as well as in cranberries, peanuts, blueberries and dark chocolate.

Research has shown that, besides being good for your heart, resveratrol also helps support the blood vessels of the inner retina, and thus may help prevent ARMD.

You probably know that the Mediterranean diet is considered one of the best ways to keep your heart, your blood pressure, and your brain strong and healthy.

But calling it a “diet” is misleading. Think of Mediterranean eating as a food “style” that allows you to eat more, enjoy your food and live better.

Exercise, of course, needs to be part of any plan for heart health. Even with a family history of heart disease working against you, research shows that regular exercise will lower your risk of heart disease. And according to the Cleveland Clinic, it’s just as good for your eyes. The less you exercise, the higher your risks for cataracts and AMD.

Sources:

Healthy lifestyle for cardiovascular health promotes good eye health — Institute for Optimum Nutrition

The Association of Ideal Cardiovascular Health and Ocular Diseases Among US Adults — American Journal of Medicine

A healthy lifestyle for cardiovascular health also promotes good eye health — Science Daily

My Life Check | Life’s Simple 7 — American Heart Association

Discovery puts end of age-related macular degeneration in sight — Easy Health Options

The post 7+ lifestyle factors that protect your heart and your vision appeared first on Easy Health Options®.

Sadly, the negative impact that blue light has on our health has been slowly coming to light…

You see, blue light is high-energy visible light (HEV) and is different from the UV (ultraviolet light) that comes from the sun.

While blue light encompasses wavelengths of 400 nm to 500 nm, UV light rings in from 100 nm to 400 nm. And though blue light is capable of reaching the retina of your eye, UV light is blocked from entering your eye by your cornea and crystalline lens.

This means that while UV light can do surface damage if you’re exposed for too long of time periods (think that nasty sunburn from a day at the beach), blue light with its deep penetration can impact your health below the surface.

In fact, studies have found associations between nighttime exposure to artificial light — especially blue light — and numerous health problems ranging from sleep disorders and obesity to an increased risk of various types of cancer, especially in night-shift workers.

Now, blue light from artificial light sources has another dangerous issue chalked up in its column — colorectal cancer.

Outdoor lighting at night and your cancer risk

A team of researchers led by the Barcelona Institute for Global Health (ISGlobal) recently conducted the first study analyzing the association between nighttime exposure to outdoor artificial light and colorectal cancer. And their findings, published in Epidemiology, are going to make you want to purchase blackout curtains.

The scientists combed through data on approximately 2,000 adults in Barcelona and Madrid. And just to make it fair and eliminate any confounding issues that could contaminate the results, they excluded data for night-shift workers, since night shift work is already linked to colon cancer. They then estimated each person’s probable nighttime exposure to outdoor artificial light based on images from the International Space Station (ISS).

And here’s where it gets scary…

Results from both cities showed that participants with the highest exposures to outdoor blue light had a whopping 60 percent higher risk of developing colorectal cancer than those with less blue light exposure.

How frightening is that? Just being exposed to more light in the blue light spectrum during the nighttime hours caused the risk of colorectal cancer to skyrocket.

The team found no such association between full-spectrum light and colon cancer.

The melatonin connection

But how does this work? Why would blue light exposure lead to colon cancer?

The researchers explained it this way…

“Nighttime exposure to light, especially blue-spectrum light, can decrease the production and secretion of melatonin, depending on the intensity and wavelength of the light.”

That’s important since melatonin has been found in previous studies to inhibit colon cancer migration and metastasis and to have “anticancer activity,” which makes it easy to see why if you blocked melatonin, colorectal cancer could be the result.

Related: Boost you sleep to boost cancer survival

This makes it vital then to eliminate as much blue light exposure at night as possible. While you may not have control of the lighting you’re exposed to outside that comes from street lights and commercial billboards, if you want to avoid upping your risk for colon cancer, start decreasing your exposure from other sources of blue light, like white LEDs and tablet and phone screens.

This means that you should choose light bulbs with a warm tone, limit screen time at night and install blue light filtering apps to help.

Could supplements help? Melatonin has a safe reputation as a sleep aid and if blue light exposure decreases the body’s natural production, it’s certainly worth considering.

Additionally, some eye health supplements, like Peak Vision Support, contain special formulations of lutein and zeaxanthin that protect eyes against blue light damage.

Sources:

UV vs. blue light: Which is more dangerous? — Healio

Therapeutic Opportunities in Colorectal Cancer: Focus on Melatonin Antioncogenic Action — Hindawi

nighttime exposure to blue light associated with increased risk of colorectal cancer — EurekAlert!

The Role of Melatonin in Colorectal Cancer — Springer Link

Tips to Reduce Hazard of Blue Light — YourSightMatters.com

The post How night-time blue light increases your colon cancer risk by 60 percent appeared first on Easy Health Options®.

But my nearsightedness does not affect the health of my eyes, and it’s a far cry from other eye conditions that a person my age could develop.

The vision problems brought on by these conditions could end in blindness or near-blindness and can interrupt the ability to live life normally.

Often, they start with no symptoms at all. That’s why, even in this time of COVID and social distancing, I sat down in the exam chair last week and had my yearly eye exam.

I know that detecting some of these eye conditions early can help slow or even stop them from ruining my eyes or stealing my vision.

As you age, it’s important to pay attention to changes in your vision. Most importantly, it’s important to eat the right nutrition to keep your peepers healthy as long as you can. But while you’re doing that, watch for the warning signs of these three age-related eye conditions…

Retinal degeneration

Late-onset retinal degeneration (L-ORD) is an inherited condition that usually shows up in your 60s.

Common to all retinal degenerative diseases is the damage to the photoreceptor cells of the retina. These are the light-sensing cells of the retina

The first sign is usually night blindness, or difficulty seeing and distinguishing objects in the dark. As the disease progresses, visual sharpness is lost overall, and it ultimately leads to complete blindness.

The two most common retinal degenerative diseases are age-related macular degeneration and retinitis pigmentosa.

Age-related macular degeneration

The retina is arguably the most important part of your eye. It is a thin layer of tissue that lines the back of the eye.

Located near the optic nerve, its job is to receive light and convert it into signals that are then sent to the brain, allowing us to recognize the things we’re looking at.

Age-related macular degeneration (AMD) is an irreversible destruction of the macula, a small area in the center of the retina. AMD leads to loss of the sharp, fine-detail, “straight-ahead” vision required for activities like reading, driving, recognizing faces and seeing the world in color.

There are two types of AMD: Dry and wet.

Most people with AMD have dry AMD. Small, yellow deposits of fatty protein, called drusen, accumulate in the macula. As they grow and cluster together, they block central vision.

Early signs of dry AMD include:

• Trouble reading — you need more light, and words appear blurry or hazy
• Colors appear less bright
• Haziness, blurriness or distortion in central vision
• Trouble recognizing people’s faces

In wet AMD, blood vessels grow under the macula and leak blood and fluid into the retina. Eventually, this forms a scar, causing permanent central vision loss.

In addition to the warning signs listed above, you may notice that lines that should be straight start to appear wavy. A door jamb, or any other straight-edged objects, may begin to appear distorted.

And having been diagnosed with dry AMD puts you at a higher risk of developing wet AMD.

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Cataracts

According to the National Eye Institute, over half of the people in the United States have cataracts or have undergone cataract surgery by the time they’re 80 years old.

A cataract is a dense, cloudy area that forms in the lens of the eye and prevents the lens from sending clear images to the retina.

Common symptoms of cataracts include:

• Blurry vision
• Trouble seeing at night
• Seeing colors as faded
• Increased sensitivity to glare
• Halos surrounding lights
• Double vision in the affected eye
• A need for frequent changes in prescription glasses

The most common treatment for cataracts is removal through surgery. Here are seven steps for natural cataract prevention.

Care and feeding of your aging eyes

Don’t wait if you notice any of the signs or symptoms of these three eye conditions. They won’t go away on their own, and your vision will only become worse without treatment or surgery. Better, yet, you’ve yet to see any of these symptoms, now is the time for preventive action.

A healthy diet rich in vitamins and minerals can help nourish and protect your eyes. Even when it comes to treating macular degeneration, especially the dry type, the American Academy of Ophthalmology recommends nutrition as treatment. In addition to promoting general eye health, the AREDS and AREDS2 studies found these vitamins and minerals may slow dry AMD if taken daily:

• Vitamin C (500 mg)
• Vitamin E (400 IU)
• Lutein (10 mg)
• Zeaxanthin (2 mg)
• Zinc (80 mg)
• Copper (2 mg)

Another study found that wet and dry AMD is attributed to leaky blood vessels in the eyes, while another study found that resveratrol may inhibit the growth of these leaky vessels.

Finally, if you have diabetes, monitor your blood sugar levels carefully. High blood sugar levels put you at risk for diabetic retinopathy. Here are some natural ways to protect your eyes if you live with diabetes.

Sources:

1. Vision issues to monitor in your 40s, 50s, 60s and beyond — eyesiteonwellness.com
2. Age-related macular degeneration — Web MD
3. Cataract — healthline.com

The post Signs of serious eye conditions and the nutrients to guard them appeared first on Easy Health Options®.

There are plenty of choices when it comes to salad greens. As a rule of thumb, the darker your greens, the more nutritious they are. So, rather than iceberg lettuce, choose one of these six crunchy, nutritious greens I’ve previously written about as the base for your salad.

On that list is kale, a hearty, slightly bitter green that’s been the darling of the superfood world for quite some time now. But kale has some issues…

Too much of it can block the iodine your thyroid needs to function. And it often makes the Environmental Working Group’s list of the most pesticide-ridden vegetables out there, the Dirty Dozen.

So, unless you’re getting it from an organic source, it could do you more harm than good. But don’t be discouraged! I’d like to introduce you to an alternative. This veggie has a personality all its own, and the unique nutritional benefits it offers are something you’ll want to include in your diet…

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Arugula: the unknown superfood

 While raw kale is dark, thick and even difficult to chew, arugula is light, lacy and may appear insubstantial by comparison.

But looks can be deceiving.

Two cups of arugula pack a nutritional punch:

• 1 gram of protein
• 1,476 mg of potassium — twice as much as 2 cups of kale, and the same amount you’d get from 3.5 bananas
• 284 micrograms of vitamin A
• 64 milligrams of calcium
• 44 micrograms of vitamin K

5 super health benefits of arugula

Arugula can help you meet a multitude of your health goals. Just take a look…

Helps with weight loss. That’s because it’s mostly water — 90 percent, to be exact. It takes up lots of space in your belly for very, very few calories (10 calories in 2 cups). Adding arugula to your meal means it will require fewer calories to leave you feeling full and satisfied.

Promotes healthy blood pressure. The potassium content of arugula relaxes blood vessels while causing the body to eliminate more sodium through the urine, which together can help keep blood pressure in check.

Keeps vision sharp. Arugula is a great source of lutein and zeaxanthin, two antioxidants that are known to protect the eyes, slowing the progression of damage from blue-light exposure (like from your computer and TV screens) and protecting against macular degeneration.

Helps build strong bones. Calcium isn’t the only mineral you need for strong bones. Arugula is rich in vitamin K, which can decrease your risk of fractures by 25 percent. That’s because vitamin K2 helps direct calcium in the body to places it’s needed most, and away from places it can cause harm (like your arteries).

Can you eat too much arugula?

It is possible, though unusual, to be allergic to arugula.

The only way you’d know you had an arugula allergy is if you ate some. Symptoms include swelling of the lips, tongue and face. Some people who are allergic may even have trouble breathing or feel like they’re choking as the throat swells.

If you’ve never tried it, start with a bite or two and be sure there’s no allergic reaction.

Sources:

1. Why arugula deserves a much bigger place on your plate — greatist.com
2. Allergic reactions to arugula with mouth swelling — healthfully.com

The post 5 health-changing reasons to eat arugula appeared first on Easy Health Options®.

This causes your vision to go down the tubes. More specifically, it impacts your retinal sensitivity (which can impact your eyes’ ability to adjust to light and dark) and your color vision.

Almost everyone experiences some decline in their vision because of aging retina cells. But researchers may have found a simple way to reboot these aging cells and keep your youthful, healthy vision intact a lot longer… red light.

Deep red light improves rod and cone sensitivity in people over 40

You know that song Roxanne by The Police? Sting tells Roxanne not to put on the red light? Well, it turns out, this may be bad advice… at least if Roxanne is over 40.

In all seriousness, researchers from the University College London recently found that looking at deep red light can improve vision as you age.

Their study included 24 people between the ages of 28 and 72 who didn’t have any eye diseases. Researchers measured the function of these people’s rods and cones at the start of the study. Rods are a part of the retina that give you peripheral vision and help your eyes adapt to dim light, and cones are a part of the retina that allows you to see color.

After that initial eye test, study participants were given a small LED flashlight to bring home with them. Researchers asked them to look into this light for three minutes a day over a two-week period. The flashlight had a deep red 670nm light beam.

After two weeks, researchers retested participants’ rod and cone sensitivity. And here’s what they found…

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For people under 40, looking into the red LED light didn’t have much of an effect. But for people over 40, it made a substantial difference in their rod and cone function. More specifically, it improved their cone color contrast sensitivity and rod sensitivity. In the case of cone color contrast sensitivity, some people experienced improvements of up to 20 percent.

Pretty amazing, huh? But this isn’t the first time that deep red light’s been shown to fend off age-related vision problems. Previous studies in mice, bumblebees and fruit flies found that exposing eyes to 670 nanometer (long wavelength) deep red light can improve the function of rods and cones in the retina.

“Our study shows that it is possible to significantly improve vision that has declined in aged individuals using simple brief exposures to light wavelengths that recharge the energy system that has declined in the retina cells, rather like re-charging a battery,” said lead study author, Professor Glen Jeffery. “The technology is simple and very safe, using a deep red light of a specific wavelength, that is absorbed by mitochondria in the retina that supply energy for cellular function.”

How to safely recharge your vision with red light

The results of this study are exciting for people who want to protect their vision as they age. But be warned, staring into some LED lights can damage your retinas. So, don’t go out and pick up any old LED light and expect it to improve your vision. It may do the exact opposite if you don’t do your research.

If you’re interested in exploring the eye benefits of deep red light, you’ll be happy to hear that there are already red light therapy devices available for purchase, like this one, which contains the same frequency of light used in the study. If you purchase a device like this, make sure to follow all the manufacturer’s instructions for proper and safe use. And don’t stare directly into any light until you verify with the manufacturer that it’s safe to do so.

Sources:

1. Declining eyesight improved by looking at deep red light — MedicalXpress.
2. Optically improved mitochondrial function redeems aged human visual decline — The Journals of Gerontology.
3. Why does it take so long for our vision to adjust to a darkened theater after we come in from bright sunlight? — The Scientific American.
4. Retina — American Academy of Ophthalmology.

The post How red light can restore your after-40 vision appeared first on Easy Health Options®.

Electronics are so ingrained in your day-to-day, that it’s hard to imagine life without them. How would you entertain yourself? What would you do while you wait in the doctor’s office? Or the DMV? Or the car repair shop?

Anyone who’s old enough to remember the days before electronic devices invaded every moment of our lives, knows exactly what you’d do…

Read a book, newspaper or magazine. Have a conversation. Sit quietly with your thoughts. Take a short snooze. In fact, people who remember a pre-digital world, often wonder if all our electronic use is really good for us…

Is it harming our mental health? Making us less social? Damaging our brains?

The answer is probably yes… at least to the last question. A new study shows that the blue light from electronics may damage brain cells. But that’s not all… it could be making you age faster too.

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Blue light brings brain damage, eye damage and aging

A recent study from researchers at Oregon State University shows that the blue light emitted by electronic devices like computers, smartphones, and TVs could damage brain and retina cells.

Now, in case you don’t know, all light is a form of electromagnetic radiation… and blue light is no different. That glow coming off your computer screen, TV or cell phone is just visible radiation.

In this latest study, researchers examined how blue light impacted the common fruit fly. Some fruit flies were exposed to blue light for 12-hour periods daily and kept in the dark for 12-hours. Other fruit flies were kept in the dark the entire day. And guess what?

Flies exposed to blue light experienced damage to their retinal cells and brain cells. They also had impaired movement. They weren’t able to climb the walls of their enclosures as well. To top it all off, flies exposed to blue light lived shorter lives, which leads researchers to believe it might accelerate aging.

Do you know what else was fascinating?

Some of the fruit flies were mutants that don’t develop eyes. But they were still negatively impacted by blue light. That means it probably doesn’t need to enter your eyes to harm you.

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Blocking blue light for better health

Here’s the question on the top of everyone’s mind right now:

Does this risk translate to humans?

It’s hard to say. But researchers chose to perform the experiment on fruit flies because they have similar cellular and developmental mechanisms as humans. And studies in humans have shown that blue light negatively affects circadian rhythm, which can contribute to insomnia. So, either way, there are benefits to reducing your exposure to blue light.

Often when I talk about reducing exposure, I mention blue light blocking glasses. And these may still be worth the investment if you work on the computer all day (I own a pair). But this study shows that blue light may cause harm even if it doesn’t make it to your eyes. Just being around blue light could be harming your cells. That means you may have to go one step further and do something hard — unplug more often.

Keep your phone in another room. Stay away from the TV and computer screen. Do something that gets you away from the glow of blue light for a while, like reading a book, going for a walk, writing in a journal, working in your yard… anything you enjoy, really, as long as it doesn’t involve a screen.

If you’re struggling to cut back on your screen time (digital devices are notoriously addictive, after all), check out the book “Digital Minimalism” by Cal Newport. Cal provides helpful tips for making your technology use more thoughtful and beneficial. He provides a concrete plan for reducing your use of technologies that are stealing your time without making your life better (which, honestly, is quite a few of them).

Sources:

1. Daily exposure to blue light may accelerate aging, even if it doesn’t reach your eyes — MedicalXpress
2. Daily blue-light exposure shortens lifespan and causes brain neurodegeneration in Drosophila — Aging and Mechanisms of Disease
3. Blue light has a dark side — Harvard Health Publishing

The post Is too much screen time making you age faster? appeared first on Easy Health Options®.

Now, thanks to research from the Massachusetts Institute of Technology and Massachusetts Eye and Ear, you have a better chance of preventing the latter.

In fact, the collaboration by these two powerhouses of scientific study has revealed the root cause behind one of the biggest causes of vision loss as you age – glaucoma. And, armed with that information, you now have a way to stop it and preserve your eyesight.

Here’s what you need to know…

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An unknown autoimmune disease

You’ve probably heard the term autoimmune disease before. It’s a term for what happens when your body’s own immune cells begin to attack your tissues and organs and you experience symptoms.

Chronic diseases like rheumatoid arthritis (where your immune system attacks your joints), Hashimoto’s thyroiditis (your immune system attacking your thyroid) and Multiple Sclerosis (your nervous system under fire from you immune cells) fall into the category along with a number of other diseases.

Up to this point though, glaucoma has never been included in that list despite the fact that it affects nearly 70 million people worldwide, it’s been something of a mystery to the medical community.

That has all changed now that those MIT and ME&E researchers have proven that the eye disease is actually caused by your body’s own T cells (your body’s first line of defense against invaders like bacteria) are behind the retinal damage that leads to glaucoma.

In fact, the scientists got the idea for the research from the fact that although glaucoma has traditionally been blamed on increasing pressure in your eye, studies have shown that many people continue to get worse even after their eye pressure has been surgically lowered.

And, now we know why…

As long as your immune system keeps attacking the cells in your retina, your vision can’t heal. This makes controlling your immune response vital to both preventing and recovering from glaucoma.

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Reducing the damage of an autoimmune disease

But, how do you do that?

Well, the conventional medical approach is to give you powerful immune suppressing drugs

Sound good? Nope, you’re right. That doesn’t address the root cause of your autoimmune issues – kind of like blowing away the smoke from a fire without putting out the fire itself.

Additionally, the side effects, including increased risk of infection, nausea and vomiting, just don’t sound fun.

Instead, let’s focus on the cause and put that fire out for good. Here’s how:

#1 – Focus on your gut health

Since your gut controls 80 percent of your immune system, it’s your first stop shop to stopping it from attack your own body, including your eyes. It’s so important that a leaky gut is considered one of the primary causes of all autoimmune disorders.

To heal your gut you need to:

• Remove triggers – Get rid of the inflammation-causing foods, stress and toxins (like heavy metals and chemical-laden foods and medications) that keep your gut in an unhealthy state.
• Restore the good – Take probiotics to reintroduce healthy bacteria to your gut as well as digestive enzymes to ensure you’re getting all of the nutrients from the foods you eat.

#2 – Take a hard look at your diet

If you’re putting bad things into your body, your gut and your immune system will suffer. Remove processed foods, sugar-rich foods and all foods containing gluten from your diet. Other no no’s are:

• Soy
• Corn
• Dairy
• Legumes
• Grains

#3 – Buy organic

As part of that “Removing triggers” goal in step #1, it’s important to reduce your toxic burden by eliminating chemicals in your diet like the pesticides you get when you buy conventional produces. So, whenever possible, only buy organic.

#4 – Check for infections

Underlying infections like Epstein-Barr Herpes Simplex 1 and 2, and E. coli can also be behind your autoimmune over-reactions. Have your doctor run blood tests to look for these latent infections so that you can receive treatment as necessary.

#5 – De-stress

As with all aspects of your health, stress will make an autoimmune disease worse. This makes stress-relieving activities like yoga, meditation, massage, exercise or just relaxing in a hot bath a great way to get your immune system back on track and functioning properly.

#6 – Supplement your vitamin D

Past research has linked low vitamin D levels to an increased risk of autoimmune diseases like type 1 diabetes, inflammatory bowel disease, lupus, psoriatic arthritis and rheumatoid arthritis.

So, if you want to help avoid autoimmune diseases, the science is clear — you need to make sure you’re getting enough vitamin D.

You may also want to talk to a trusted healthcare professional about taking high doses of vitamin D. Some research shows it could have benefits for people with autoimmune diseases. One 2007 study, for example, found that giving people with multiple sclerosis 40,000 IU of D3 a day reduced their brain lesions in half.

Dr. Michael Cutler recommends 1,000 International Units (IU) daily or 5,000 IU twice weekly of vitamin D3 to boost and maintain your levels of this disease-fighting vitamin adequately.

The post Why your own immune system could be stealing your eyesight appeared first on Easy Health Options®.

They are certainly cancer-fighting, artery-clearing powerhouses!

Chock full of vitamin A, potassium and vitamin C, broccoli is probably the most popular vegetable of this group. This cancer-fighting, bone-building brassica certainly tops any superfood list.

But there’s one phytonutrient found in abundance in broccoli, as well as in other cruciferous vegetables, that just-published research shows could save us from a condition affecting nearly 11 million people in the United States, most of them over age 60.

It’s macular degeneration — a condition that could cost you your eyesight.

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A relentless vision-stealer

Age-related macular degeneration (ARMD) is a leading cause of vision loss in people over 60. It causes gradual but irreversible destruction of the macula, the portion of the eye at the center of the retina that allows us to have sharp, clear, straight-ahead vision.

As the macula deteriorates, that area of vision is lost. This is the vision we need to read, drive a car, recognize faces and see color.

Early signs of ARMD include blurry vision and trouble seeing color, followed by a dark, blurry spot in the center of your vision. If you experience these symptoms, see a doctor right away.

As its name implies, age is the major risk factor for developing ARMD. However, other risk factors are under our control:

• Smoking makes you two to five times more likely to develop ARMD. Since the retina uses a lot of oxygen, anything that affects oxygen delivery to the retina may affect vision. Smoking causes oxidative stress which may contribute to the onset of ARMD in smokers.
• Sun exposure. Evidence here is not conclusive, but some studies suggest that repeated UV damage to the eyes from sun exposure may damage the retina and increase the risk of ARMD.
• A person with a body mass index of more than 30 is over twice as likely to develop ARMD than someone with a lower BMI.
• High blood pressure. Hypertension causes a constriction of the blood vessels that nourish the retina, which also leads to a restricted oxygen flow to the area.

Diet is one risk factor we clearly do have control over… which brings us back to broccoli.

How broccoli can save your eyesight

Sulforaphane is a phytonutrient found in abundance in broccoli, as well as other cruciferous vegetables.

Not to be confused with sulfur, this natural chemical is a powerful cancer-fighting agent. It inhibits the growth of cancer stem cells and can reverse gene alterations associated with cancer growth.

Sulforaphane is an isothiocyanate, a type of anti-inflammatory and antioxidant plant compound. It is this antioxidant ability that makes it able to protect the eye from the stress that leads to macular degeneration.

Several studies done within the last few years confirm that sulforaphane is a potent protector against the oxidative stress that causes ARMD.

In a recent study at Johns Hopkins University School of Medicine, scientists exposed human retinal cells to a range of wavelengths of ultraviolet light. Cells that had been pre-treated with sulforaphane showed significantly less damage.

Yet another study demonstrated that sulforaphane can help regenerate retinal cells that have been under oxidative stress.

Scientists at the University of Bundoora in Australia exposed retinal epithelial cells to hydrogen peroxide, first pre-treating one group with sulforaphane. They found that among other ways, this treatment protected the cells: it increased the activity of glutathione.

Glutathione has been called “the master antioxidant,” and with good reason. A deficiency can result in symptoms such as brain fog, low energy, frequent colds and skin problems.

In the case of vision, glutathione supports the flexibility of the lens and protects the retina.

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How to get more sulforaphane in your diet

Broccoli, Brussels sprouts, kale, arugula and Bok choy are all wonderful sources of sulforaphane.

But a one-ounce serving of broccoli sprouts beats them all, with 73 mg of sulforaphane.  Top your salad with these crunchy sprouts and enjoy!

The best way to prepare the veggies mentioned above is to steam them lightly. In fact, you might consider steaming them in the microwave since recent research shows cooking foods this way helps retain nutrient content better than other methods.

Frozen veggies, on the other hand, are not the best choice. The freezing process could reduce the vegetables’ content of myrosinase, an enzyme that makes sulforaphane available to the body.

The post The cancer-fighting veggie that guards against macular degeneration appeared first on Easy Health Options®.

Over 10,000 years ago, Mesoamericans in what is now Mexico were breeding avocados for use as an aphrodisiac. Oddly enough, its name actually derives from the Nahuatl word for ‘testicle.’

Our fascination with the humble avocado continues to this day…

Last year alone, Americans ate about 45 million pounds of this super fruit. And you know what? They’re really on to something… you should be, too!

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The amazing avocado

The health benefits of this single-seeded berry are unmatched by any other fruit or vegetable. Avocados are low in calories, have more potassium than a banana and more protein than any other fruit.

Half an avocado has 4.6g of dietary fiber and only 0.2g of sugar. It offers daily values of magnesium, potassium, folate, pantothenic acid and Vitamins B6, C, E and K ranging from six to 19 percent.

Here are 10 ways avocados can keep you healthy:

1. They’re rich in monosaturated fats. It’s not surprising that eating avocados can lower cholesterol and triglyceride levels. In six separate studies, researchers in Mexico and South Africa have shown that avocados can:

• Reduce total cholesterol levels
• Reduce blood triglycerides by up to 20%
• Lower LDL cholesterol by up to 22%
• Increase HDL (“good”) cholesterol by up to 11%

2. They’re high in potassium. In fact, a 3.5-ounce serving has 14% RDA for potassium, compared to bananas with 10%. Potassium deficiency is quite common and can increase the risk of heart attack, strokes and kidney failure.
3. They’re full of fiber. Despite its creamy texture, half an avocado has 6-7g of fiber to aid in digestion and lower the risk of colon cancer.
4. They keep your vision strong. Lutein and zeaxanthin are two phytochemicals the eye needs to provide antioxidant protection from ultra-violet light. Avocados are high in both these nutrients and can lower risk for cataracts and macular degeneration in aging eyes.
5. They strengthen bones. Half an avocado has 25 percent of the daily recommended intake of Vitamin K, which helps your bones absorb calcium.
6. They keep your heart and prostate healthy. Plant phytosterols help to control the amount of cholesterol your body absorbs. Avocados have a whopping 25 mg. per ounce of beta-sitosterol, a common phytosterol, which is also known for reducing swelling in the prostate.
7. They’re cancer fighters. Avocados contain cancer-fighting nutrients like:

• Lutein – Besides being good for eyesight, lutein has been shown to lower rates of breast cancer
• Glutathione – The body’s master antioxidant, glutathione allows the liver to effectively detoxify the body and protect against cancer-causing oxidative stress.
• Oleic acid – Research has shown that women who eat foods rich in oleic acid have a reduced chance of developing breast cancer.

Researchers at the University of Waterloo in Ontario, Canada, found that avocatin B, a type of lipid-derived from the avocado, can target the stem cells that cause acute myeloid leukemia, a deadly illness that when it occurs in people over 65, has a 90 percent death rate within five years.

8. They help prevent depression. Avocados are rich in folate, which prevents the buildup of homocysteine, a substance that interferes with the hormones that regulate mood, sleep and appetite.
9. They keep you trim. The healthy fats in an avocado actually help with weight loss, and the fiber content keeps you feeling full.
10. They help you get your vitamins. The vitamin-rich foods you eat are only healthful to the extent your body can absorb those vitamins. The fats in avocados help your body absorb fat-soluble vitamins like Vitamins A, D, E and K

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How to use avocados

Notice I said “use,” not just “eat.” Avocados are nutritious, no doubt, but the alligator-skinned fruit is also great to use on your skin and hair…

A face mask made of mashed avocado mixed with honey, oatmeal, or yogurt moisturizes skin naturally and works to reduce wrinkles.

Use avocado mixed with honey and olive or coconut oil as a natural leave-in hair conditioner. Apply it to your hair, wrap hair in a towel or use a shower cap, and wash out after about an hour for soft, shiny hair without nasty chemicals.

How to buy and eat avocados

A ripe avocado will yield slightly to pressure when you squeeze it. If your finger sinks right in, it’s already over-ripe.

Some ways to incorporate avocado into your diet:

• Use it as a replacement for butter when you bake and mayonnaise in your salads.
• Spread it on toast instead of butter.
• Use it in smoothies, puddings and other recipes that call for a creamy texture.
• Add it to scrambled eggs
• Blend it with herbs, garlic and yogurt for a creamy salad dressing (and put some in your salad!)
• Here are a few yummy avocado recipes to get you started:
  • Smoked salmon pinwheels with avocado and cream cheese
  • Avocado toast and eggs over-easy
• And, there’s always guacamole!

Sources:

1. 12 Proven Health Benefits of Avocado — healthline.com
2. 12 health benefits of avocado — medicalnewstoday.com
3. Avocados: A Super Cancer Fighting Food — The Huffington Post
4. Oleic acid induces apoptosis and autophagy in the treatment of Tongue Squamous cell carcinomas — Scientific Reports
5. Targeting Mitochondria with Avocatin B Induces Selective Leukemia Cell Death — Cancer Research

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