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Best supplements for eyes: five vitamins and minerals to maintain sharp vision

The Kashmir Monitor

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Best supplements for eyes: When it comes to looking after your eyes, certain nutrients have a particular affinity with eye health. Which vitamins and minerals, available in supplement form, can help boost vision?

Healthy eyes are maintained by eating a nutritious balanced diet, but certain vitamins and minerals have a particular affinity with eye health, express.co.uk wrote.
Boosting your food intake with these in-supplement form could increase your chances of maintaining sharp vision for as long as possible.

So, whether your eyesight is diminishing due to increasing age, you’re suffering from chronic eyestrain because of staring at a computer day after day, or you just want to keep your vision in check, we have listed five supplement suggestions to keep your vision tip-top.

Nutritionist for Water for Health, Rebecca Rychlik-Cunning, recommends the best supplements to boost vision.

Vitamin D

Ensuring you’re getting enough vitamin D is crucial for keeping your peepers goggle free, according to Rebecca.

She said: “It can help to reduce painful dry eye symptoms, and some research has demonstrated the ability of vitamin D to help improve vision and reduce inflammation of the retina.

“Many of us don’t get enough vitamin D, particularly in the winter, so it’s vital to supplement with a good quality vitamin D3 once summer is over.

Public Health England recommends adults and children over the age of one take a daily 10mcg dose of vitamin D.

“If you have any chronic health conditions that require medication, please speak to your doctor before changing your diet or taking supplements.”

Vitamins C, E and A

When it comes to clear vision, you will do well to find a supplement that contains these three powerful antioxidant vitamins.

Rebecca explained: “They work synergistically to keep your eyes healthy, maintain accurate vision and reduce the risk of AMD.

Vitamin C keeps the blood vessels in your eyes strong and helps to prevent cataracts.

“Vitamins C and E reduce oxidative stress and calm inflammation, while vitamins E and A can help your eyes to heal more quickly after laser eye surgery.

“Lack of vitamin A can mean a higher risk of Xerophthalmia, a progressive eye disease, and it can also contribute to dry eye symptoms and affect night vision.”

Zinc

Zinc is crucial for preventing macular degeneration. It also helps to convert vitamin A from retinol to retinal, protecting against night blindness, plus it is super essential for nutrient absorption and waste removal, helping to keep inflammation and cellular damage at bay.

Rebecca added: “Our bodies don’t store zinc, so we need to ensure a regular intake to keep stocked up. Supplementing can be an effective way to do this, but don’t exceed the RNI of 9.5mg a day for adult males and 7mg a day for adult females as it can have adverse effects.”

Omega 3

Fish oils can improve irritating dry eye symptoms, and help to prevent retinal damage, macular degeneration, and diabetic retinopathy.

Rebecca recommends Unocardio Active mind and vision, which has been specially formulated for those of you working long hours at the computer, and while protecting your eyes, it boosts your brain power too, she said.

She added: “Regardless of whether you’re chained to a laptop or not, research has proved that DHA, a fatty acid found in fish oils, is a winner when it comes to providing the ultimate eye protection. It also contains vitamins B9, B12 and folate which can ward off age-related macular degeneration (AMD).

“Added bonus — if you’re not a lover of fishy flavors, this supplement is the one for you as it comes with a tasty orange tang.”

Lutein

Rebecca said this antioxidant-rich phytonutrient is abundant in the tissues of the eyes, helping to defend against cataracts and the significant loss of vision associated with AMD.

She advised: “If you’re concerned about your eyesight, supplementing with this carotenoid could offer you some protection. You’ll also find it in dark leafy greens like kale and spinach, squash, pumpkins, carrots, sweet potatoes, broccoli, peas, and egg yolks.”


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Health

Top 6 Home Remedies That Can Help Speed Up Your Digestion

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Do you feel uneasy after eating your meals? The reason might be indigestion. Digestive issues might be common, but they are not normal. We generally avoid talking about digestive disorders and we hardly seek any help for problems related to digestive health. But one should not ignore them. The most common problems which are associated with the digestive tract are diarrhea, constipation, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), belly cramps, gas, nausea and heartburn. The main causes of digestive disorders are unhealthy eating habits, no physical activity, poor nutrition, food allergy, medication or even an infection. However, certain home remedies can help improve your digestion naturally.

6 Natural ways to improve your digestion:

1. Chew you food properly:

The most important part of good digestion is chewing your food. When you chew your food well, it eases the work for your digestive system, so your body can focus on other functions. Take time eat your food. Chew your food properly and slowly. Do not be in a hurry to finish the meal as it can lead to indigestion.

2. Fiber rich diet:

Fiber plays an important role in digestion. It is important to consume both types of fiber, soluble fiber and insoluble fiber since they both help your digestive system in different ways. Good sources of fiber include fruits, vegetables, wheat bran whole grains, oat bran, nuts, seeds and legumes. Avoid eating processed or junk food.

3. Stay hydrated:

Drinking plenty of water is good for your digestive health. Keep yourself hydrated all day long by sipper water and other fluids like fresh fruit juices, lime water or coconut water.

4. Keep moving:

Your body is designed to move. Physical exercise is very important for the overall health of the body. You can either go for walks, running, swimming, yoga or even cyclic. Physical activity on regular basis helps in moving food through your digestive system, thereby reducing the chances of digestive issues.

5. Healthy fats:

Fat keeps food moving smoothly through your digestive system. Include healthy fats in your diets like cheese, olive oil, whole eggs, nuts, avocado and fatty fish. As an added benefit, omega-3 fatty acids reduce inflammation, which may further prevent inflammatory bowel diseases. Hence, include salmon, tuna, chia seeds, flax seeds and pumpkin seeds in your diet.

6. Avoid stress:

In general, stress can have a negative impact on your health. Stress has been associated with several digestive disorders like stomach ulcers, diarrhea, constipation and IBS. Though stress is normal but avoid taking stress with certain breathing exercises, meditation or even yoga.

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Health

Is your headache a sign of a ‘life-threatening’ stroke?

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High blood pressure is a common condition that affects more than 25 percent of all adults in the UK.

The condition, which is also known as hypertension, puts extra stress on blood vessels and vital organs, express.co.uk wrote.

High blood pressure is often known as ‘the silent killer’ as it’s not always possible to know if you’re at risk.

But you could be at risk of a deadly hypertensive crisis if your severe headache is accompanied by blurred vision, it’s been revealed.

A hypertensive crisis is a fast rise in blood pressure that can lead to a stroke, according to the Mayo Clinic.

Anything over 180/120mmHg can immediately damage blood vessels, and they may begin to leak blood.

It could also causes damage to your vital organs, and it may be life-threatening, it said.

If you have high blood pressure, and you suddenly develop a severe headache, confusion and blurred vision, you should seek immediate medical attention.

“In an emergency hypertensive crisis, your blood pressure is extremely high and has caused damage to your organs,” said the Mayo Clinic.

“An emergency hypertensive crisis can be associated with life-threatening complications.

“Signs and symptoms of a hypertensive crisis that may be life-threatening may include severe headache, accompanied by confusion and blurred vision.

“If you experience a severe increase in your blood pressure, seek immediate medical attention.

“Treatment for hypertensive crisis may include hospitalization for treatment with oral or intravenous medications.”

You could also be at risk of a hypertensive crisis if you have severe chest pain, or severe anxiety.

Other symptoms include nausea, vomiting, shortness of breath, having seizures, or being unresponsive.

Having high blood pressure increases the risk of some deadly complications, including strokes and heart attacks.

But the only way of knowing if you have hypertension is to have your blood pressure checked.

Symptoms only develop if you have extremely high blood pressure, said Bupa UK.

Speak to a doctor or pharmacist to have your blood pressure checked.

All adults over 40 years old should check their blood pressure at least every five years.

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Health

Dates, apricots better than starchy foods in lowering diabetes

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Eating dried fruits such as dates, apricots, raisins and sultanas may not spike blood sugar compared to starchy foods such as white bread, suggests a study.

“People often worry about sources of sugar, and fruits are one of them. But most fruits, in particular tender fruit, have a low glycemic index and what we’re showing here is dried fruits also have a lower glycemic index, so they don’t raise your blood sugar very much,” said John Sievenpiper from Toronto’s St. Michael’s Hospital.

“This study finds that people can use dried fruits as a low glycemic index food source to replace higher glycemic index foods. So, as a snack food, dried fruit is going to be preferred to a grain-based cracker or snack,” he added.

The study, published in the journal Nutrition and Diabetes, compared the glycemic response of four dried fruits — dates, apricots, raisins and sultanas — to white bread in a small group of healthy participants.

They found that the fruit had a lower glycemic index and could lower the glycemic response of white bread through displacement of half of the available carbohydrate.

The glycemic index is a way of explaining how different carbohydrates affect blood glucose and can help find out which foods are best for people with diabetes.

Foods high on the glycemic index — such as white bread, most breakfast cereals, potatoes and rice — produce a spike in blood glucose and insulin.

On the other hand, the carbohydrates in low glycemic index foods — including pasta, beans, lentils and certain whole grains such as barley and oats — are broken down more slowly, and cause more moderate increases in blood glucose and insulin.

The study also suggested that there’s potential for food manufacturers to develop low glycemic index foods with reformulations that include dried fruits.

However, longer and larger randomised trials will be needed to confirm whether dried fruits can contribute to sustainable improvements in glycemic control, and whether other dried fruits have a similar glycemic index, Sievenpiper stated.

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