Good morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator with University of Illinois Extension.
Last week, we discussed ideas for preparing school lunches for back-to-school. Sliced carrots and bell peppers are delicious sides and easy dippers for low-fat ranch or hummus, and they are great for eye health which is our topic this week.
Did you know 1 cup of red bell peppers has three times more vitamin C than an orange?! Evidence suggests vitamin C may lower the risk of developing cataracts and delay complications with age-related macular degeneration and visual acuity loss. Vitamin C can be found in citrus fruit like oranges and bell peppers and Brussels sprouts, berries, and broccoli.
Another nutrient that’s great for eye health is Vitamin E. Vitamin E is often found in dark green leafy vegetables like spinach, nuts and seeds, and vegetable oil. The overall goal is to make half your plate fruits and vegetables—the more colors, the better! Those bright colors contain something called polyphenols that help fight inflammation.
Other foods you might not think of that help keep our eyes healthy include seafood like oysters, salmon, and tuna. These foods contain Zinc and Omega-3 fatty acids. Being low in zinc can be linked to poor night vision and cloudy cataracts. Zinc helps keep the retina strong. Omega-3 fatty acids help reduce inflammation in the eye. Did you know omega-3 fatty acids help you produce tears and can prevent dry eyes! Aim for two servings of fish or seafood a week. Add salmon or tuna to a green leafy salad for a combination of vitamin E, omega-3 fatty acids, and other eye-healthy nutrients. You can also swap butter for olive or sunflower oil when cooking for an extra eye-healthy boost.
Beyond what you eat, how are you taking care of your vision throughout the day? That bright hot sun is a great way to get vitamin D but too much can hurt your eyes. Look for sunglasses that block 99 to 100% of both UV-A and UV-B radiation and pull out that wide-brim hat to not only look stylish but shade your eyes as well! Other ways to protect your eyes would be to:
• Stop smoking-this is linked to increased risk for optic nerve damage, age-related macular degeneration, and cataracts.
• Also, remember to keep moving! Make it a goal to get in at least 150 minutes of moderate physical activity each week which can help maintain a healthy blood pressure. Consistently high blood pressure can lead to a buildup of fluid under the retina and nerve damage in the eyes which can then distort, impair, or even lead to vision loss.
You may have wondered about the blue light and how it’s affecting your eyes. Blue light affects hormone production, how awake you feel, and your sleep cycle. At night try to limit exposure to electronics. It’s recommended to avoid blue light sources like phones and e-readers two to three hours before bedtime or switch them to night mode. You can also switch to light bulbs that do not emit blue light.
During the day, blue light is helpful with improving alertness. The American Academy of Ophthalmology has found no scientific evidence that light from computer screens damages your eyes; so, those special blue light-blocking glasses you may have purchased on a whim are not recommended for computer use. Typically, the discomfort that comes with staring at a screen for long hours is called digital eye strain due to less blinking. To combat this, try the 20-20-20 rule. Take a break every 20 minutes to look at something 20 feet away for 20 seconds. This is effective at preventing eye strain.
This week, keep your eyes healthy by focusing on the foods and nutrients mentioned today, staying active and making an eye health check-up. For additional resources and a recording of today’s episode, visit wvik.org/wellness or you can subscribe to Wellness Wake Up Call today wherever you listen to podcasts and never miss out on these weekly wellness tips.
Thank you for listening! I hope you have a happy and healthy day ahead. Content for this episode was provided by Lisa Peterson, nutrition and wellness educator with University of Illinois Extension.
