Healthy Lifestyle
Here are a number of tips and considerations to help you and your family lead a healthier lifestyle, which will greatly improve you overall eye health.
- It is recommended to walk 10,000 steps per day (avg 5 miles) so use a pedometer. In fact people who spend more than 4 hours a day watching TV are less likely to get 10,000.
. - People save 176 dollars each year on healthcare when they receive regular exercise.
. - BMI (body mass index) is an index of weight adjusted for the height of an individual. Multiply weight in pounds by 704.5, divide the result by height in inches, and then divide that result by height in inches a second time. Normal weight is 18.5 to 24.0 BMI. Obesity is 30 or greater.
. - Substitute up to half of the butter or oil used in recipes with same amounts of applesauce.
. - Stir 2 teaspoons of flaxseed into cereal or soup for omega 3 fatty acids and fiber.
. - Healthy fat allows more absorption of fat-soluble vitamins (vitamin A, D, E, and K).
. - Cut back on refined flours and sugary treats; replace white rice with brown and replace cookies and candy with fruit and yogurt.
. - Thyme is an anti-inflammatory herb; parsley is packed with vitamin C; oregano can boost your immune system; it has leaves that boast 42 times the antioxidants of apples.
. - Substitutions: whole wheat flour for white, eggbeaters for eggs, applesauce for oil-reduce fat and calories and increase fiber.
. - Non-diet sodas contain approximately 150 calories per drink, enough to add up lots of extra worthless calories and add on pounds.
. - Add beans for more protein and fiber instead of meat to meals (black, navy, kidney).
. - One extra serving of fruits and veggies packs enough nutrients to reduce your risk of heart disease by 4 percent.
. - People with depression who consumed at least one gram of fish oil per day experienced a significant boost in their mood.
. - Consume less than 2,300 mg (approx. 1 teaspoon of salt) of sodium per day.
. - Turmeric shows promise in fighting cystic fibrosis, colon cancer, arthritis, and even Alzheimer’s. Add a pinch of turmeric to rice, stew, or lentils.
. - Lean proteins are important for tissue repair and muscle preservation. Dairy is essential for building strong bones and maintaining nerve function.
. - Omega 3 fatty acids/fish oil supplements can reduce the need for anti-inflammatory pain pills, improve mood or decrease depression. Omega 3’s can improve the inflammatory state of an asthma attack or arthritis. Prevent heart disease with omega 3 fatty acids such as arugula, avocados, canola oil, and soy products.
. - The maximum recommended daily amount of sugar per person is 11.25 teaspoons (World Health Organization recommendation). The average person consumes 20 teaspoons and just one 12 oz can of soda contains 10.5 teaspoons!
. - To help reduce your risk of heart disease, eat pinto beans or salmon. Both have copper, which animal research shows can help improve cardiac function in stressful situations.
. - Walking for just 10 minutes a day lowers your risk of Alzheimer’s by 40 percent.
. - Pomegranates can protect your skin from damage caused by UV rays, lower cholesterol and blood pressure, and help reduce the risk of some forms of cancer.
. - Fiber can help stabilize levels of estrogen which have been linked to breast cancer; try whole-grain bread, lentils, pears, and almonds.
. - Sulforaphane, a potent cancer-fighting compound, is found in broccoli, cauliflower, watercress, and brussel sprouts.
. - Studies show that folate has protective effects against colon, breast, and cervical cancers; one half cup has about 45 mg (10% of RDA). Contained in spinach and fortified cereal.
. - Beta carotene is linked to reduce the risk of cervical, ovarian, larynx, and mouth cancers; try carrots, pumpkin, apricots, and butternut squash. Smokers beware… beta carotene in large amounts can increase the risk of lung cancer.
. - LASIK (laser-assisted in situ keratomileusis) surgery is great for some patients, but not without risks involved such as dry eyes following the surgery, difficulty with night vision following the procedure, and very rarely double vision. Those patients with thin corneas, a history of dry eyes, and fluctuating vision are not good candidates for this procedure.
. - Sunlight transmits both UVA (premature aging) and UVB rays (burning). Both types can cause skin cancer so use a high SPF sunblock daily, especially on your face.
. - Skin cancer has a 95 percent cure rate when detected early so check your skin each month for new moles or changes in color, shape, or size of existing moles.
For more information
Why it’s Important to Get Regular Eye Exams
Comprehensive eye exams often are the first way chronic systemic diseases such as high blood pressure and diabetes are detected. Regular eye exams are the best way to ensure eye health and maintaining your best vision possible. They also check for diseases such as glaucoma, cataracts, and macular degeneration.