In This Issue:

• Dealing with “Lazy Eye”
• Chronic Diseases of the Eye
• Age-related Macular Degeneration
• Preventing AMD
• Important Eye Nutrients
• Using Microgreens in Your Eye Heath Routine
• Recipe for Eye Health
• The Amsler Grid Test
• VISUAL HEALER Recipe

What Do You Do With A Lazy Eye?

Marie: “Hugh! Where are you going?”

Hugh:  “Mom, I’m going to the park to play some soccer with the boys. I told you already.”

Marie: “And I told you not before you made up your bed and cleaned your room.”

Hugh: “I will do it later, Mom. It’s no big deal.”

Marie: “Do it now!”

Hugh: “But Mom!”

Marie: “You heard me!”

Hugh storms upstairs to his room, grumbling.

Marie: “You’re turning into a lazy boy.”

Hugh (under his breath): “I’m not a lazy boy.”

Ever heard that conversation? I sometimes wonder if those conversations really mean anything to Hugh now. He’s still not a “do it now” kind of adult. Everything for the last minute.

So, I know I can bark orders to a seemingly lazy child. But what do you do with a lazy left eye?

In every eye exam, including the latest one I talked about last time, my left eye doesn’t focus as well. It tears up a lot when I wake up in the morning or even after an afternoon nap. It feels weak when I take off my glasses and try to watch TV sometimes.

Most people, including me, think of the lazy eye as something that only happens in kids. And while it is the most common cause of visual impairment in children, amblyopia is the name for a group of symptoms where your eye doesn’t work correctly with the brain.

My left eye looks normal, but my brain favors the right eye.

In kids, strabismus is the disorder your see where the two eyes don’t line up in the same direction.

My lazy eye turns out to be what’s called a refractive error because my left eye can’t focus. After all, its shape has changed. In my case, I can see things far, but the near stuff, no way – farsightedness.

Other forms of lazy eye are nearsightedness, astigmatism, or blurred vision.  Cataracts are a form of lazy eye that clouds your lens, so you think you’re in a fog.

But how do you treat any lazy eye?

Well, I did some research, and I must tell you, it’s all over the place.

It can be hard to self-diagnose amblyopia. So, it’s best to have routine vision exams. That’s where the optometrist will catch these conditions.

So, there are ways to fix this, from nutrition to Lasik surgery.

Suppose you have a lazy adult eye, strabismus. In that case, it is usually a problem with the eye muscles, the nerves that transmit information to the muscles, or the control center in the brain that directs eye movements. An ophthalmologist can loosen or tighten the muscles around the eye. But it could take several surgeries.

You can also try “convergence insufficiency” exercises that help with strengthening the eye muscles.

If you have cataracts, well, consult with your ophthalmologist, who may recommend surgery.

But suppose you’re like me and have that lazy eye: farsightedness (hyperopia), nearsightedness (myopia), or astigmatism. In that case, you can go the LASIK or LASEK surgery, or you can turn to diet and exercise, my favorite.

Exercises

Exercises for Near Sightedness

Exercises for Far Sightedness

Exercises for Astigmatism

Diet and Nutrition

There are no specific foods scientifically proven to treat amblyopia, but certain foods can help maintain general eye health.

We know that broccoli microgreens and spinach microgreens are rich in Vitamin A lutein and zeaxanthin, which protect your eyes by absorbing excess light intensity.  Carrot microgreens are filled with βeta carotene that produces vitamin A. Red cabbage and green cress microgreens are also loaded with vitamins A, C, zeaxanthin, and lutein.

The bottom line is eating more fruit like citrus fruits, papaya, black currant, kiwi, and more green leafy vegetables.

Foods rich in omega-3 fatty acids like oyster mushrooms and salmon are also helpful not just for your eyes but also for your overall health and well-being.

I learned about nutritional amblyopia caused by a lack of vitamins B1 and B12 or folate. So, if you’ve had bariatric surgery or are a strict vegan, you might want to take extra care of those eyes.

One last thing.

My optometrist said that I should get a good pair of dark glasses that block UV light.  I found these on Amazon as I’m always outside coaching. I get a small commission.

Hope this was helpful.

Talk soon,

Andrew

If You’re Over 55, Female, and Caucasian, You Have A High Chance of Age-Related Macular Degeneration (AMD)

Last time you learned about “The Facts, Not The Fiction of Eye Care.” I hope you enjoyed the various short quizzes. If you haven’t already, take the Eye Health Quiz before getting to disease, nutrition, and science, first dispel some myths about your eyes.

Chronic Diseases of the Eyes

The United Nations World Health Organization (WHO) says on their website that “Globally, at least 2.2 billion people have a near or distance vision impairment. In half of these cases, vision impairment could have been prevented or has yet to be addressed.”

Yes, these chronic problems are preventable, can be reversed in some cases, but can certainly be treated and slowed.

So, it is essential, young or old, that we take measures to prevent and manage crucial parts of our health, and especially our sight.

Some of the most common eye problems include:

• Age-Related Macular Degeneration (AMD)
• Amblyopia (Lazy Eye)
• Astigmatism
• Cataracts
• Conjunctivitis (Pinkeye)
• Convergence Insufficiency
• Diabetic Retinopathy
• Dry Eye
• Farsightedness (Hyperopia)
• Floaters
• Glaucoma
• Nearsightedness (Myopia)
• Presbyopia

Restoring Your Eye Health

Your first step in taking control of your eye health is a comprehensive eye exam.  An optometrist can detect problems, identify symptoms of an eye problem, and even prescribe specific remedies.

Your optometrist will refer you to an ophthalmologist (eye surgeon) if you have something more complex like cataracts.

But you don’t have to wait till next week’s eye exam. You can act right now by adding some essential nutrients to your food along with a bit of exercise.

But first, let’s look at three age-related diseases and that you can do something about now, today.

Age and Gender Matter

Across the world, including the US and Canada, according to recent studies published in The Lancet Global Health, more women than men suffer from blindness and low vision because of

• Age-Related Macular Degeneration (AMD),
• Cataracts, and
• Dry Eye Disease.

If you’re in your 50s, make sure to see your optometrist if you notice any significant changes in your eyes.  If you’re in your 60s or older, the thing to watch out for are AMD and cataracts.

But start healthy habits like eating foods rich in lutein and antioxidants to slow these diseases and even eliminate them.

In addition, numerous studies have confirmed the connection between age-related macular degeneration (AMD), glaucoma, cataracts, and the benefits of regular exercise for reducing risk.

In this issue of Microgreens World, we will look at AMD:

• What it is,
• Why we can have it, and
• How to prevent or treat it.

Age-Related Macular Degeneration (AMD)

The retina is the innermost layer of your eye that acts as a vessel for the vitreous body. The retina is a light-sensitive area where the focused two-dimensional image of the visual world lands. It translates that image into electrical neural impulses to the brain to create visual perception.

The retina is like the film in an analog camera or the image sensor in a digital camera.

The macula, part of the retina at the back of the eye, controls central vision and the color and sharpness of your images. It is only about 0.2 inches (5mm).

The macula contains many photoreceptor cells that detect light and send signals to the brain, interpreting them as images. The rest of the retina processes our peripheral or side vision.

AMD is the progressive deterioration of the macula (center of the retina) that occurs with aging.  Macular degeneration and age-related macular degeneration are currently the leading causes of vision loss in people 55 and over. Almost 100 million persons worldwide suffer from AMD.

So, what causes AMD?

Symptoms and Causes

Without a thorough eye examination by an optometrist, the early stages of macular degeneration show few symptoms.

You can take the Amsler Grid Test to test your eyesight for macular degeneration.

However, as it progresses, you should make a note of the following changes in your vision:

• Blurry images,
• Change in color perception,
• Darkened or blurry spots in the middle of images,
• Trouble recognizing faces,
• Wavy or distorted lines, and
• You need brighter light to see.

Doctors and scientists are unsure of the reasons for the degeneration of the macula.

However, several studies show some factors can negatively influence whether you will have AMD, including:

• Your increasing age,
• Your family history,
• Your race: Caucasians are at increased risk,
• Smoking,
• Exposure to UV and blue light,
• Poor diet and lack of exercise,
• High blood pressure,
• High cholesterol levels,
• Obesity, and
• Cardiovascular diseases

It is significant to note that the last five are chronic ailments that can compound and complicate the disease.

How do you prevent AMD?

Preventing AMD

When we are talking about physical health, including the eyes, the first step to preventing, slowing, or reducing the effects of AMD is to eat healthy and nutritious meals.

Next, it goes without saying that exercise, even moderate daily walking, is beneficial to overall health. Walking is the most traditional form of physical activity in humans, easily applicable in everyday life.

Walking represents a first simple step towards healthy lifestyle changes.

In one ongoing study, called the Beaver Dam Study, scientists looked at the relationship between exercise and AMD. The study concluded that “increased walking of more than 12 city blocks daily decreased the incidence of exudative AMD by 30% over 15 years.”

In addition, you want to maintain healthy body weight and BMI, protect your eyes from harmful UV light, and quit if you smoke!

How do you start a healthy, nutritious diet to help prevent or slow AMD?

Important Eye Nutrients

Your retina is filled with a solution of proteins, and we know that free radicals can damage proteins and DNA within cells. There is some evidence to suggest that dietary antioxidants like vitamins A, C, and E and zinc and copper may help prevent macular degeneration.

Also, research has shown that dietary intake of lutein and zeaxanthin carotenoids found in the retina have antioxidant properties and improve pigment density in the macula.

This pigment protects the cells in the macular area by absorbing excess blue and ultraviolet light and neutralizing free radicals.

Also, dietary intake of the omega-3 fatty acid DHA (docosahexaenoic acid) may be vital to retinal health. DHA is present in high concentrations in the outer segments of retinal photoreceptors. Omega-3 fatty acids have been shown to have anti-inflammatory properties. There is evidence to suggest that inflammation plays a role in AMD.

So which microgreens contain these essential eye nutrients?

Super Eye Foods

I am a big believer in the power of plant-based diets.

What I mean is most of my nutrients – protein, fats, and carbohydrates – come from fruits, vegetables, grains, nuts, and seeds.

Lutein and zeaxanthin are the most common xanthophylls in green leafy vegetables (e.g., kale, spinach, broccoli, peas, and lettuce). They are also found in egg yolks. In addition, they are in high levels in einkorn, Khorasan, and durum wheat and corn.

Omega-3 fatty acids are found in cold-water fish (salmon and tuna especially), walnuts, and flaxseeds. Good sources of zinc and copper are oyster mushrooms.

 

Table 2. Eye Nutrient Super Foods

Eye Nutrient	Nutrient Source
Lutein, zeaxanthin	Broccoli, Brussels sprouts, collard greens, corn, eggs, kale, nectarines, oranges, papayas, romaine lettuce, spinach, squash
Omega-3 fatty acids	Flaxseed, flaxseed oil, halibut, salmon, sardines, tuna, walnuts, soybeans
Vitamin A	Apricots, cantaloupe (raw), carrots, mangos, raw red peppers, ricotta cheese (part-skim), spinach, sweet potatoes
Vitamin C	Broccoli, Brussels sprouts, grapefruit, kiwi, oranges, red peppers (raw), strawberries
Vitamin E	Almonds, broccoli, peanut butter, spinach, sunflower seeds, wheat germ
Zinc	Chickpeas, Oyster mushrooms.
Copper	Seaweed, sesame seeds, cashew, Shiitake mushrooms, leafy greens, dark chocolate.

 

Microgreens that are high in essential nutrients

Lutein and zeaxanthin are xanthophyll carotenoids, accumulating in the macula of your eyes and prevent age-related macular degeneration and cataracts. Red Cabbage microgreens are high in both.

The carotenoids (beta-carotene/ vitamin A, lutein, zeaxanthin, and violaxanthin) can protect cellular structures from damage and are essential for organ function.

Vitamin C is essential for immune system health and helps to prevent cellular damage. Red Cabbage microgreens are high in vitamin C.

Vitamin E is a fat-soluble, immune function antioxidant that involves metabolic processes. Garden Cress microgreens are high in vitamin E.

People worldwide recognize Brassica vegetables (broccoli, cauliflower, etc.) and value them for their significant amounts of carotenoid phytochemicals, vitamins, and mineral elements.

All seven of the following microgreens are full of essential elements.

Table 3 Mean microelement and microelement concentrations in 30 commercially grown Brassicaceae microgreens

Microgreens Commercial Name	(mg/100g FW)
	Fe	Zn	Cu	Mn	Ca	Mg	P	K	Na
Arugula	0.71	0.35	0.07	0.29	67	41	63	343	35
Broccoli	0.67	0.37	0.09	0.37	88	51	69	326	52
Brussel sprouts	0.57	0.29	0.08	0.37	81	49	57	293	54
Cabbage Chinese	0.66	0.36	0.04	0.30	68	31	69	240	25
Cabbage green	0.59	0.29	0.05	0.33	92	55	57	192	57
Cabbage red	0.62	0.36	0.08	0.31	75	39	65	240	32
Cabbage savoy	0.57	0.27	0.05	0.38	98	62	59	238	65
Cauliflower	0.62	0.29	0.06	0.31	94	66	62	224	61
Collard	0.65	0.40	0.09	0.36	71	53	75	266	44
Kale Chinese	0.64	0.37	0.06	0.28	66	45	68	246	38
Kale red	0.47	0.29	0.06	0.32	59	36	60	332	43
Kale Tuscan	0.72	0.37	0.09	0.44	80	52	69	283	51
Kohlrabi purple	0.75	0.43	0.11	0.39	92	55	77	342	50
Komatsuna red	0.74	0.38	0.08	0.34	55	40	70	357	32
Mizuna	0.57	0.28	0.06	0.36	48	29	57	354	35
Mustard Dijon	056	0.29	0.06	0.39	51	35	62	365	35
Mustard red	0.62	0.22	0.06	0.24	47	28	52	289	27
Pak choy	0.49	0.30	0.05	0.29	58	31	59	284	42
Peppercress	0.48	0.41	0.06	0.24	39	33	58	320	29
Radish China rose	0.62	0.35	0.08	0.27	54	48	71	270	38
Radish daikon	0.57	0.28	0.05	0.19	66	60	86	176	57
Radish red	0.67	0.43	0.11	0.30	56	49	81	283	42
Radish ruby	0.55	0.40	0.06	0.17	41	39	82	215	19
Rapini	0.84	0.51	0.13	0.40	92	55	85	359	56
Rutabaga	0.52	0.26	0.07	0.39	59	44	64	270	39
Tatsoi	0.57	0.35	0.05	0.29	62	33	66	329	36
Turnip	0.58	0.34	0.07	0.41	57	32	61	341	26
Upland cress	0.63	0.41	0.12	0.48	79	47	56	376	35
Wasabi	0.65	0.42	0.08	0.26	56	41	69	387	33
Watercress	0.52	0.41	0.09	0.39	51	32	62	360	68

 

Arugula is exceptionally high in potassium (K).

As one of the most critical minerals in your body, K regulates muscle contractions and nerve signals. A diet rich in K can reduce blood pressure and water.

Combine the high mineral content with an abundance of vitamins and carotenoids. These children of the soil provide good health protection.

Table 4. Vitamin and Carotenoid Content of 25 Select Microgreens (µg/g), for Vitamin, (mg/110g all others)

Microgreens Commercial Name	Vitamin K	Vitamin C	Vitamin A	Carotenoids		Vitamin E
				(Lutein/ Zeaxanthin)	(Violaxanthin)
Arugula	1.6	45.8	7.5	5.4	2.6	19.1
Bull’s Blood Beet	2.0	46.4	5.3	4.3	2.3	18.5
Celery	2.2	45.8	5.6	5.0	2.6	18.7
China rose radish	1.8	95.8	5.4	4.9	1.9	19.7
Cilantro	2.5	40.6	11.7	10.1	7.7	53.0
Garnet amaranth	4.1	131.6	8.6	8.4	4.4	17.1
Golden Pea Tendrils	0.7	25.1	0.6	2.7	1.0	4.9
Green Basil	3.2	71	8.4	6.6	2.7	19.9
Green Daikon Radish	1.9	70.7	6.1	4.5	1.7	87.4
Magenta Spinach	0.6	41.6	5.3	3.2	3.7	14.2
Mizuna	2.0	42.9	7.6	5.2	2.4	25.0
Opal Basil	2.0	902	6.1	5.3	2.0	24.0
Opal Radish	2.2	90.1	6.3	5.5	2.3	47.7
Pea Tendrils	3.1	50.5	8.2	7.3	3.9	35.0
Garden Cress	2.4	572	11.1	7.7	3.1	41.2
Pop Corn Shoots	0.9	31.8	0.6	1.3	0.9	7.8
Purple Kohlrabi	2.3	62.8	5.7	4.0	1.5	13.8
Purple Mustard	1.3	72.1	5.6	6.4	1.0	18.6
Red Beet	1.9	28.8	7.7	5.5	3.7	34.5
Red Cabbage	2.8	147.0	11.5	8.6	2.9	24.1
Red Mustard	1.9	62.2	6.5	4.9	1.7	22.1
Red Orach	0.7	45.4	6.3	3.9	3.2	18.3
Red Sorrel	3.3	56.7	12.1	8.8	3.6	21.8
Sorrel	1.7	20.4	5.2	4.2	1.3	9.3
Wasabi	1.9	44.8	8.5	6.6	2.2	18.7

The research continues.

Recipe for Eye Health

There is good news. AMD is preventable, and you can start today. Take your time and start incorporating these practices into your daily routine:

• Don’t smoke.
• Get good sleep (6-8 hours a night).
• Stay hydrated. Our eyes are surrounded by fluid.
• Wear UV Protective sunglasses year-round and a hat with a brim whenever you’re outside.
• Schedule regular comprehensive eye exams.
• Replace your eye makeup every 3 months and clean your brushes.
• Eat a healthy, balanced and nutritional diet.
• Be Active. Taking a brisk walk. Climb the stairs. Dance.
• Learn about your family history and risk factors for eye disease.
• Take your contacts out and give your eyes a break.
• Look away from the digital screen.
• Monitor your blood pressure, cholesterol, and glucose levels.

Alternative Ways To Preventing AMD

Traditional Chinese Medicine (TCM), including formulas, acupuncture, and herbs, has been used in the treatment of AMD for thousands of years and is currently used by many AMD patients worldwide.

If you want to learn more about Macular Degeneration, go here: Macular conditions – Macular Society

It’s easy to take your vision for granted, especially when you see well enough and have no irritations. But to keep a clear image and prevent eye disease, it’s vital to be proactive and care for our eyes.

Next week we look at cataracts, another chronic and preventable disease of aging.

CHILDREN OF THE SOIL: Growing Nutritious Microgreens At Home

“This is the easiest book to learn how to grow your own microgreens. Detailed, step-by-step, day-by-day instructions packed with some not so obvious ‘gotchas’ and important nutritional info.” – Martin R., Ontario, Canada

• Reduce stress? Gardening is therapeutic.
• Create your own pharmacy? Food is thy medicine.
• Produce nutrient-rich plants? Chronic disease is reversible.

Including microgreens in meals is an easy way to nourish and detoxify our bodies without spending a fortune or cooking up an elaborate, time-consuming dish.

• Microgreens grow quickly
• Microgreens are inexpensive
• Microgreens need very little space
• Microgreens are packed with nutrition
• Microgreens are a sustainable food choice
• Microgreens can be grown year-round anywhere
• Microgreens are a powerhouse of flavor and taste

Available in these stores and formats:

Print