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ARTICLE TITLE: V is for Vision |  |
Thursday August 18th, 2011, 5:42 PM |
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| Author: Mary-Ann Shearer for The Natural Way Netwok |
| Dear Natural Wayer, I had the most awesome time in Johannesburg, gosh, what amazing people! Thank you to all of you who came to the talks, you were the best group of people I think I have ever spoken to! Sorry California, you just lost your top spot! This month we will look at V for Vision and I will be helping you eat a healthier diet for healthier eyes. I have also included some easy eye exercises, that I am sure will help you and some natural plant extracts that can help you avoid or in some cases reverse certain eye conditions. Then starting next Tuesday we will be doing detox recipes that are delicious for at least 3-4 weeks at our food demonstrations. Remember the morning includes a delicious lunch and juice and you will meet others who are on the road to health, who will inspire you or be inspired by you! Book on line and come see how easy it is to make delicious meals. Next news letter is W for Weight, so keep an eye on it, we will be covering our new 9 day Detox for health and weight, and hopefully, also include our 21 day follow up. If you just want to get going on a healthy program why not try the www.100daystohealth.com program, thousands have benefited and changed their lives, you could too! Some good news for those that work during the week and cannot get to or Natural Way Cafe in the Western Cape; we will now be open on Saturday mornings from 9-1pm. Juices, smoothies, malted carob, aloe blossom tea and decaff cappuccinos will be available and if there is a demand we will start to do lunches. For now Melissa and I will be available for a support group for moms with babies and kids. Charge is R50 and will include quick ideas for food for kids, with recipes. 10-11am This Saturday she will demonstrate options in place of cows milk And speaking of lunch, we have the most delicious gluten-free, vegan lunches from Monday - Friday from 12.30- 3pm which includes salads, breads, hot vegetables and starches. Today we are doing chili beans, with grilled polenta, corn salsa, guacamole and an artichoke and caper salad. All for R50 a person! Mark and I are here most days with our daughter Marie-Claire who is one of the most creative cooks I know.  V for Vision Funny how we take our body for granted until something goes wrong! Well here are some guidelines to help improve eyesight and prevent a hots of eye problems. Although I have focused on Age related macular degeneration, the advice will help with all eyesight problems, whether eye strain, itchy eyes, dry eyes or poor eyesight. Everybody’s heard of the old belief that eating carrots and spinach can help you see in the dark. A rapidly growing body of evidence indicates that eating certain foods like carrots and dark green leafy vegetables can indeed help to safeguard your vision. For example, a major US study has found that vitamins of the A-C-E complex plus zinc can slow down the development of age-related macular degeneration in existing and low-grade AMD patients. Vitamins C and E may also help to inhibit the development or progression of cataracts. Lutein and zeaxanthin Lutein and zeaxanthin are two powerful antioxidants, which are part of the carotenoid family, found in dark green leafy vegetables especially and too some extent in orange and red colored fruit and vegetables. They are deposited in the eyes and act as antioxidants, "mopping up", or neutralising, the free radicals, which can cause cell damage. One cause of free radical oxidative damage can be overexposure to the sun’s UV radiation. There are also indications that one or both of these substances can act like natural sunglasses, physically helping to filter out harmful blue light and stopping it from reaching and damaging the back of the retina. At least one study has shown that lutein and zeaxanthin may also play a role in preventing cataracts. Other causes of free radical damage are from heated fats in fried foods, refined sugar and refined carbohydrates, alcohol consumption (no level is really safe), cigarette smoking, stress and pollution. Where do we find these nutrients specifically? Lutein and zeaxanthin are often found together in many, usually dark-coloured, fruits and vegetables. They include: spinach squash sweetcorn kale broccoli green beans Brussels sprouts orange peppers peas kiwi fruit grapes oranges mango papaya peaches prunes pumpkin sweet potatoes melon carrots courgettes beets dark green lettuce sprouted grains Possibly the food that contains one of the highest levels is barley grass juice and the product we find most convenient and nutritious is BarleyLife powder (also in capsules). The same company that makes this nutritious barley grass juice also makes dried carrot and beet juices. So we take BarleyLife, Just Carrots and Redibeets together every morning for our eyes including our immune system and for strong bones. You can also include Aim's Leaf Green, which is a combination of the juice of 4 of the most nutritious leaves with the carbohydrate removed. It is incredibly high in the anti oxidants lutein and Zeaxanthin. Age related Macular Degeneration (AMD) To get the levels of vitamins C and E, beta-carotene and zinc linked with lower AMD in this new study, you should eat these key foods each day as part of a balanced diet: 6 or more servings of vegetables and fruits daily which must include a portion of dark green leafy vegetables and one portion of bright orange fruits or vegetables. 2 heaped tsp of BarleyLife in a glass of water or apple juice or 3-6 capsules plus 1 heaped tsp of Just Carrots (or fresh organic carrot juice) and a 1/4 tsp Redibeets or juice of 1 small beet, daily will cover your bases. Studies also suggest that eating fish at least twice a week may substantially reduce AMD risk. Too much total fat consumption, however, particularly too much polyunsaturated fat (when heated), which is found in fish, may increase AMD risk. This fat’s chemical structure seems especially vulnerable to oxidation reactions that are thought to damage the eye. Oxidation takes place within 2 hours of a fish dying or if you cook the fish. Stick to natural plant fats as your main source of good fats, they are safer and do not need heating to enjoy. The best are found in Avocado, raw nuts and seeds, sweetcorn on the cob, olives and cold pressed oils. I would definitely include 1-6tsp of flax oil daily for eye problems. Omega 6 is easily obtained from plant foods but a lack of omega 3 is common as it is available from little known foods, such as flax, chia and hemp seeds. Aimega is a great blend high in flax oil and Ginchia is a combination of Ginseng and chia seeds, making a great natural antidepressant and source of Omega 3 fats. Watch the sweets In another new study, women who selected foods with the highest glycemic index had more than twice the rate of very early AMD. These women’s diets tended to be high in sweets and refined grains and low in beneficial vegetables, fruits and whole grains. I found that refined sugar results in very sensitive eyes, especially to sunlight. The link between their diet and AMD held fast, even after researchers factored in the amount of fat and lack of antioxidant nutrients in their diets. Perhaps, too many refined carbohydrates encourage inflammation and tissue damage. The women’s shortage of nutrients and phytochemicals from healthful foods could also explain their extra AMD risk. To recap: Love your carrots: Fruits and vegetables like peaches, carrots, and apricots that are orange in color are loaded with beta-carotene, which helps the body to convert it into vitamin A – the essential nutrient that fights major eye diseases like glaucoma, cataract, and night blindness. Go green: Green leafy vegetables like green peas, broccoli, brussel sprouts, spinach, lettuce, cabbage, and cultivars of the cabbage plant – kale and collard greens, and sprouted grains like barley grass and wheat grass, are rich sources of lutein, cartenoids, and zeaxanthin. These nutrients prevent macular degeneration while also reducing the risk of cataracts. Say ‘cheers’ (goodbye) to milk: Zinc protects retinal cells from antioxidant damage and helps support macula and retina health. Zinc also helps vitamin A to be released from the liver. Dairy products (Yoghurt, milk, cheese) tend to interfere with zinc absorption causing a shortage (a sure sign is white spots on the nails). Most fresh fruit and vegetables contain zinc and nuts and seeds are an excellent source. ACE your vitamins: Vitamins A, C, and E play a major role in making your vision sharp and healthy. So, increase your intake of are fruit and vegetables, nuts, seeds and avocado. Increase your fats: Dry eyes need Omega 3 fatty acids to relieve ‘dry eye’ symptoms. Enrich your diet with food that is rich in Omega 3 fatty acids like Flaxseed oil, The omega-3 essential fatty acids found in flax seeds, walnuts, chia seeds and hemp seeds help to prevent dry eyes and possibly cataracts. take flax oil or crushed seeds or chia seeds every day. Choose good sources of protein: Remember that fat content and cooking methods are what make proteins healthy or unhealthy. Also, avoid saturated fats from animal flesh and dairy products that may increase your risk of macular degeneration. Choose nuts, legumes and seeds for your main source of proteins. Only eat organic animal flesh if following a omnivorous diet. but include plenty of fresh fruit and vegetables. Decrease sodium: High sodium intake may add to your risk of cataract formation. Use less salt, and look for sodium content on the labels of canned and packaged foods. Stay below 2,000 mg of sodium each day. Use our 3 organic salts which have less salt as they contain lots of herbs, spices and vegetables or our salt free - "No Salt Seasoning", which has plenty of natural sodium from the tomato powder and herbs & spices in it. Choose fresh and whole plant foods whenever possible: Plant foods are alkaline forming (well most of them), high in all the nutrients needed for healthy eyes and body Stay hydrated: Round out a healthy diet with pure water (drink a glass before you eat anything) and healthy beverages such as 100 percent vegetable juices, fruit juices, non-caffeinated herbal teas, Malted Carob and Aloe Blossom Tea. Proper hydration also may reduce irritation from dry eyes. Keep Blood sugar stable: Unstable blood sugar can result in poor eyesight, keep it stable by following the 5 basic natural way steps. Exercise regularly , make sure you get enough natural light (20 minutes a day) Itchy Eyes: Avoid refined gluten especially wheat, but also rye and oats. Sensitive eyes: Avoid all refined carbohydrates especially refined sugar and white flour How to Exercise Your Eyes We all know how important it is to keep our bodies fit by doing things like going to the gym, jogging, and swimming. But, did you know that you can exercise your eyes as well? Eye exercising will keep your eyes healthy and help minimize eyestrain.Note that these steps are not meant to improve your vision, but rather to maintain your best eyesight level during the day and prevent significant further vision deterioration. Step 1 Sit comfortably on a chair. Rub your hands together until they feel warm. Close your eyes and cover them lightly with your cupped palms. Avoid applying pressure to your eyeballs. Your nose should not be covered. Make sure no light rays can enter your eyes though gaps between your fingers or the edges of your palms and nose. You may still see other lingering traces of colors. Imagine deep blackness and focus on it. Take deep breaths slowly and evenly while thinking of some happy incident, or visualize a distant scene. After you see nothing but blackness, remove your palms from your eyes. Repeat the palming for 3 minutes or more. Step 2 Close your eyes tightly for 3-5 seconds.Close your eyes tightly for 3-5 seconds. Open them for 3-5 seconds. Repeat 7 or 8 times. Step 3 Massage your eyes. Hot and Cold Compress: Soak one towel in hot water, and the other in cold. Take one and lightly press it to your face, focusing on your eyebrows, closed eyelids, and cheeks. Alternate between the two as desired, making sure to end with a cold compress.Full Face Massage: Soak a towel in hot water. Rub your neck, forehead and cheeks with the towel, avoiding the eyes. Then, use your fingertips to gently massage your forehead and closed eyes.Eyelid Massage: Close your eyes and massage them with circular movements of your fingers for 1-2 minutes. Make sure you press very lightly and have washed your hands to avoid damaging your eyes. Step 4 Lightly press three fingers of each hand against your upper eyelids. Hold them there for 1-2 seconds, then release. Repeat 5 times. Step 5 Sit and relax. Roll your eyes clockwise, then counter-clockwise. Repeat 5 times, blinking in between each time. Step 6 Focus on a distant object (over 150 feet or 50 m away) for 10-15 seconds. Then, slowly refocus your eyes on a nearby object (less than 30 feet or 10 m away) without moving your head. Focus for again for 10-15 seconds, and go back to the distant object. Do this 5 times.Try sitting about 6 inches (15 cm) from a window. Make a mark on the glass (ideally a small red or black sticker) at eye-level. Look through this mark and focus on something far away, then adjust your focus to the mark. Step 7 Hold a pencil in front of you at arm's length. Move your arm slowly to your nose. Follow the pencil with your eyes until you can keep it in focus. Repeat 10 times. (Another approach is to tie an object to a hanging light string and swing it to and fro while you try to keep the dangle in focus.) Step 8 Look in front of you at the opposite wall and pretend that you are writing with your eyes. Don't move your head. This may seem difficult at first, but with a bit of practice it is really fun. The bigger the letters, the better the effect. Step 9 Practice rhythmic movements. Bar Swings: Stand in front of a fence, barred window, or something else with evenly spaced vertical lines. Focus loosely on a distant object on the other side of the bars. Relax your body and rhythmically transfer your weight from one foot to the other. Keep your breathing steady and relaxed. Don't forget to blink while performing this exercise. Continue for 2-3 minutes.Round Swings: Focus on an object in the distance that is close to the ground. Sway as instructed for Bar Swings. Keeping your gaze on the same object, use your peripheral vision to observe your surroundings as you sway. Continue for 2-3 minutes.Head Movements: Close one eye. Slowly form a figure 8 with your head. Repeat for the other eye. Continue for 2-3 minutes. Step 10 Imagine that you are standing in front of a large clock. Look at the middle of the clock. Then look at any hour mark, without turning your head. Look back at the center. Then look at another hour mark. Do this at least 12 times. You can also do this exercise with your eyes closed. Step 11 Focus on an object in the distance (as far as possible) with a low contrasting background. Do this for a few minutes every half hour or so. Step 12 Make up and down eye movements, starting from up to down.Make up and down eye movements, starting from up to down. Do this 8 times. Then do the side to side eye movement, starting from left to right. Repeat this 8 times. Be sure not to force your eyes further than they want to go in any particular direction, or you risk making your vision worse. Step 13 Always finish up either with palming or another eye relaxation technique. |
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