foods good for stomach

                              The 7 Best Foods for Your Belly

High-Fiber and Antioxidant-Rich Vegetables

All veggies are good for you. They are high in vitamins, phytonutrients, antioxidants, and fiber and are generally low in calories and low in fat. But certain varieties do contain FODMAPs, or rapidly fermentable carbohydrates that can aggravate your gut, that are difficult for some people to digest. Our plan focuses only on low-FODMAP veggies, especially those rich in anti- inflammatory magnesium and other important minerals. Found in: leafy green veggies (kale, Swiss chard, spinach), bell peppers, cucumbers, eggplant, tomatoes, potatoes.

Tummy-Trimming Fruits

Many sweet fruits have a balanced glucose-to-fructose ratio, which may be easier on your gut than those with more fructose. Found in: bananas and blueberries, cantaloupe and honeydew, grapes, oranges, pineapple, papaya, strawberries, raspberries.

Carb-light Grains

Almost all grains are carb-dense and therefore may be bad for your tummy. Many, like wheat, are also high in FODMAPs. But since grains are such powerful (and delicious) sources of fiber, we included those that are high-fiber, low-FODMAP, and relatively carb-light. Found in: quinoa, oats, brown rice.

Nuts, Seeds, Nut Butters

Nuts and seeds are great sources of energizing protein, low-fermentable (read: belly-soothing) fiber, and anti-inflammatory fats. But some nuts contain FODMAPs, so stick to this list. Nut butters made from these are also great options. Found in: almonds, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, walnuts, chia seeds, flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds.

Lean Protein

Naturally carb-light, protein usually doesn’t cause digestion issues. But choose lean sources, since many are high in saturated fat, which can trigger inflammation. Found in: eggs, fish, lean cuts of beef, pork, skinless poultry, seafood, tofu, and tempeh.

Greek Yogurt

It has twice the protein of regular yogurt and less belly-irritating lactose.

Maple Syrup

It has the least fructose compared with other sweeteners. You may tolerate maple syrup better than high-fructose honey or agave nectar.

foods good for pancreas

                       Top 15 foods that are good for pancreas

1.  Tofu

Tofu is an excellent source of low-fat protein. To heal the pancreas, you need protein in your diet but consuming fat will only make problems with our pancreas worse.

2. Onions

Onions have flavonoids, which are terrific cancer-fighting compounds. They also contain sulfur compounds which are good for keeping the pancreas in good working order.

3. Sweet Potatoes

If you suffer from pancreatitis, think orange! Sweet potatoes, carrots, and squash are all loaded with nutrients that are beneficial to the pancreas and have been shown in studies to prevent cancer.

4. Broccoli

Broccoli and other types of cruciferous vegetables include cabbage, brussels sprouts, and cauliflower all contain anti-cancer agents, which are important for those suffering from pancreatitis.

5. Yogurt

Yogurt is a great way to keep your entire digestive system in good working order. The active cultures in yogurt are a great source of probiotics, which can help to keep your immune system working at its best. Choose yogurt with active cultures and no added sugar or sugary fruit. Add your own fresh nuts or fruit.

6. Mushrooms

Mushrooms not only taste great, but they are a true gift from nature. One study found that Coco mushrooms, which come to us from Asia, blocked the MMP gene, which has been linked to the development of pancreatic cancer.

7. Red Grapes

Red grapes contain resveratrol, which is a powerful antioxidant. You can also find this in red wine, but for those with pancreatitis, you should avoid wine. Eat a handful of red grapes everyday day to get more of this unique and powerful antioxidant.

8. Licorice Root

This herb has long been used for numerous problems, including problems with the pancreas. Licorice root is a super anti-inflammatory which can reduce the pain and swelling that often comes from pancreatitis. Drink three or more cups of licorice root tea each day or consume a supplement after speaking to your doctor.

9. Garlic

With its super anti-inflammatory and antibacterial compounds, garlic is often recommended for a wide variety of digestive issues. Garlic has powerful anti-cancer compounds which are known to fight several types of cancer, including cancer of the pancreas. Eat two or three cloves of fresh, organic garlic daily. You can also take a garlic supplement but only after talking with your doctor about the proper dosage for your condition.

10.  Blueberries

Several types of berries are super high in antioxidants, which can heal the pancreas. The best berries for this purpose are blueberries, red raspberries, and strawberries. Tart cherries have also been shown to have anti-cancer compounds that beat many other fruit hands down.

11. Turmeric

Turmeric is king when it comes to anti-inflammatory power. It also has anti-cancer compounds which make it perfect for fighting cancer of the pancreas. Turmeric targets mutated cells while ignoring healthy ones. Add one tablespoon of turmeric to a glass of milk and drink once each day. If you wish to take a supplement, speak with your doctor first.

12. Lemons

Nothing stimulates the digestive system and the liver to produce more enzymes than a lemon. Consuming just one of these citrus fruits can heal the pancreas and improve digestion. Mix the juice from half of an organic lemon in a glass of water and drink it on an empty stomach every morning.

13. Eat Healthy Fats

Consume naturally healthy fat sources such as avocados, coconut, coconut oil, extra virgin olive oil, and seeds. Your body needs natural fats, not animal fat or unnatural fats such as hydrogenated vegetable oils.

14.  Eat Clean Proteins

To heal your pancreas, you need plenty of clean protein. Great sources of clean protein are wild caught fish, grass-fed-organic beef, organic poultry, flax seeds, pumpkin seeds, chia seeds, and hemp seeds.

15. Fermented Foods

You also need to keep your digestive system working in tip top shape if you want to avoid pancreatitis and allow your pancreas to heal. Fermented foods are a great way to keep your good bacteria count high and feed your digestive system healthy probiotics. Some of the best fermented food choices are coconut kefir, apple cider vinegar, pickles, sauerkraut, kombucha, fermented herbal botanicals and fermented raw dairy products.
For those suffering from acute pancreatitis, a water fast with only antioxidant extracts, such as dandelion and milk thistle, should stop an attack quickly. Consume no solid food as those require enzymes from the pancreas to digest anything solid.
Be sure to avoid any types of caffeine and alcoholic drinks as these trigger pancreatitis. Avoid refined sugar, carbs, and unhealthy types of fats.
You can heal your pancreas, but it takes time, so be patient. Consume more of the foods listed above and avoid processed foods. Before you know it, your digestive system will be working once more like a charm.

foods good for heart

                                                         Best Foods For Your Heart

Wild Salmon
Broiled, grilled or baked, this tasty, fleshy fish is replete with omega-3 fatty acids that improve the metabolic markers for heart disease. It also has rich levels of selenium, an antioxidant that studies have shown boosts cardiovascular protection. .

Sardines

These spiny little creatures are also loaded with omega-3s in the form of fish oil, which increases “good” cholestrol levels and reduces the risk of sudden heart attacks in people who have experienced previous attacks, according to the Mayo Clinic. Stick to fresh ones to avoid the canned variety's high salt content.

Walnuts

This nut is chock-full of omega-3 fatty acids, fiber, Vitamin E, and folate, all of which promote healthy hearts. It's also high in polyunsaturated fats. Eat them unsalted, of course. (Walnuts are also one of the healthiest foods for diabetics. Curious about what else is? We've rounded up the Top 12 Blood Sugar-Friendly Staples.)

Almonds


Like walnuts, these crunchy, meaty nuts are big in omega-3s, and provide an alternative to folks who may not like the bitter bite of fleshy walnuts.

Chia seeds

Just a spoonful of this plant-based omega-3 powerhouse contains only 60 calories and helps reduce bad cholesterol and plaque buildup. Mix them with yogurt, soup, or sprinkle on a salad. (Curious about the nutritional oomph of chia seeds? We've got the scoop on Chia Seed Health Benefits.)

Oatmeal
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The highly publicized benefits of eating your oatmeal have long shown it's a wonder meal for reducing cholesterol. But eat only the plain, non-processed kind. Instant and flavored oats are often drenched in processed sugar. (Steel-cut and rolled oats are both health superfoods. Find out which one reigns supreme in our Health Food Face-Off.)

Blueberries


These dark berries are packed with resveratrol (more about this powerful antioxidant later) and flavonoids, another antioxidant that helps prevent coronary disease. Put them in your oatmeal, in a smoothies, or in yogurt.

Dark Chocolate

Yes! You're not hallucinating. But pick one that contains at least 70 percent cocoa, which has been linked to lower blood pressure, because its flavonols relax arteries, and increased blood flow. Make sure it doesn't contain saturated fats from additives such as palm oil. .

Broccoli

You knew this would be on the list! This green vegetable is low in cholesterol, high in fiber, and contains a wealth of antioxidants.

Cauliflower


It's not green, but it is bursting with antioxidants, is high in fiber, and contains allicin, a component of garlic shown to help lower the risk of heart attacks and reduce cholesterol..

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Apples


Do not peel this ubiquitous fruit—that's where all the antioxidants are, notably polyphenols, which shield cholesterol from free-radical assaults. Apples (of any color) also contain pectin, which blocks absorption of cholesterol, and fiber, which sweeps out cholesterol. The result of eating an apple a day, according to a recent study? A 40% decrease in LDL cholesterol.

Oranges

Another source of pectin, this citrus fruit is also packed with a flavaonoid that lowers blood pressure and reduces artery inflammation. Citrus also contains hesperidin, a plant chemical that improves blood flow to the heart, and vitamin C, a potent protector against stroke.

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                                                   HEART

foods good for liver

                                     Detox Your Liver With These 19 Super Foods

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1. Beets and Carrots: Carrots are rich in Glutathione, a protein that helps detoxify the liver. Both are extremely high in plant-flavonoids and beta-carotene. Eating beets and carrots can help stimulate and improve overall liver function. (source) (Related CE Article: “The Mother of All Antioxidants“)
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2. Tomatoes: They have abundant amounts of Glutathione (see article above) which, again, are a great detoxifier for the liver. As a side effect, Lycopene in tomatoes will protect against breast, skin, and lung cancer. (source)

3.  Grapefruit: Another source of the liver cleansing glutathione, it’s also high in vitamin C and antioxidants, which boost the production of liver detoxification enzymes and increase the natural cleansing process of the liver.

4.  Spinach: Raw spinach is also a major source of glutathione, triggering the toxin cleansing enzymes of the liver.

5.  Citrus Fruits: Lemons and limes contain very high amounts of vitamin C, which helps stimulate the liver and aids the synthesizing of toxic materials into substances that can be absorbed by water.

6.  Cabbage:  The isothiocyanates (ITCs) made from cabbage’s glucosinolates provides liver detoxifying enzymes that help flush out toxins. (source)

7. Turmeric: Turmeric is the liver’s favorite spice and helps boost liver detox. It does this by assisting enzymes that actively flush out dietary carcinogens. (source)

8.  Walnuts: Walnuts are a good source of glutathione, omega-3 fatty acids, and the amino acid arginine, which supports normal liver cleansing actions, especially when detoxifying ammonia.

9.   Avocados: A nutrient-dense superfood, avocado helps the body produce glutathione.

10. Apples: They are high in pectin and other chemicals essential to cleansing and releasing toxins from the digestive tract. Apples make it easier for the liver to handle the toxic load during the cleansing process.

11. Brussels sprouts: Brussels sprouts are high in sulfur and glucosinolate, which forces the liver to release enzymes that block damage from environmental or dietary toxins.

12. Garlic: Garlic is loaded with sulphur, which activates liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that also aid in liver cleansing.

13. Dandelion: Dandelion root tea assists the liver in breaking down fats, producing amino acids, and generally ridding it of toxins. (source)

14. Leafy Green Vegetables: Green veggies are extremely high in plant chlorophylls that absorb environmental toxins, increase bile production, and neutralize heavy metals, chemicals, and pesticides, which lowers the burden on the liver.

15. Cruciferous Vegetables: Eating broccoli and cauliflower will increase production of glucosinolate in your system, which helps flush out carcinogens and other toxins.

16. Asparagus: Asparagus is a great diuretic, helping in the cleansing process and sharing the detox load of the liver and kidneys. (source)

17. Green Tea: Green tea is full of plant antioxidants known as catechins, a compound known to assist liver function.

18. Olive Oil: Cold-pressed organic oils such as olive, hemp, and flaxseed offer great support for the liver, providing the body with a liquid base that can suck up harmful toxins in the body.

19. Alternative Grains: Gluten rich grains such as wheat and rye increase the load on the liver’s detox function and enzyme production. Switch to alternative grains like quinoa, millet, and buckwheat.

  

foods good for brain

                                                     15 Best Foods For The Brain

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1. Avocados

AvocadoThis fruit is one of the healthiest ones you can consume and one of my all-time favorites. While avocados often get a bad rep because of their high fat content, it’s important to note that these green powerhouses are packed with monosaturated fats or the “good” kind, keeping blood sugar levels steady and your skin glowing.

Containing both vitamin K and folate, avocados help prevent blood clots in the brain (protecting against stroke) as well as help improve cognitive function, especially both memory and concentration.

They’re also rich in vitamin B and vitamin C, which aren’t stored in your body and need to be replenished daily. Plus, they have the highest protein and lowest sugar content of any fruit. Not too shabby! Avocados’ creamy texture makes them a smart addition to smoothies and a replacement for fats in baked goods, or try these brain foods in one of these 50 amazing and easy avocado recipes.

2. Beets
Beets

It might be their funny shape or memories of bad recipes eaten during childhood, but beets seem to be an intimidating food for many people, even vegetable lovers. That’s a shame, because these root vegetables are some of the most nutritious plants you can eat — they’ve even earned a spot on my healthy foods shopping list.

They reduce inflammation, are high in cancer-protecting antioxidants and help rid your blood of toxins. The natural nitrates in beets actually boost blood flow to the brain, helping with mental performance. Plus, during tough workouts, beets actually help boost energy and performance levels. I love them roasted or in salads — try my sweet potato beet hash or beet and goat cheese salad for some creative new ways to eat this brain food.

3. Blueberries

Blueberries

Proving that great things do come in small packages,blueberries are a fruit I try to eat daily. That’s because they’ve got so many great health benefit ­while tasting like an all-natural candy!

For starters, it’s one of the highest antioxidant-rich foods known to man, including vitamin C and vitamin K and fiber. Because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration and stress. Get your daily dose of brain berries in anOmega Blueberry Smoothie, Pumpkin Blueberry Pancakes or in a Healthy Blueberry Cobbler.

4. Bone Broth
Bone Broth

Bone broth is the ultimate food for healing your gut and, in turn, healing your brain. This ancient food is full of health benefits, ranging from boosting your immune system, overcoming leaky gut, improving joint health and overcoming food allergies.

Its high levels of collagen help reduce intestinal inflammation, and healing amino acids like proline and glycine keep your immune system functioning properly and help improve memory. Bone broth is what I prescribe most frequently to my patients because it truly helps heal your body from the inside out. You’ll also be surprised at how simple and economical it is to make at home with my Beef Bone Broth Recipe.

5. Broccoli
Broccoli

Your mom got it right when she told you to eat your broccoli. It’s one of the best brain foods out there. Thanks to its high levels of vitamin K and choline, it will help keep your memory sharp. (4)

It’s also loaded with vitamin C — in fact, just one cup provides you with 150 percent of your recommended daily intake. Its high-fiber levels mean that you’ll feel full quickly, too. If you’ve only chowed down on overcooked, tasteless broccoli, you’ll love my Crockpot Beef and Broccoli, Creamy Broccoli Soup and Broccoli Pesto Dip — they’ll turn you into a broccoli lover fast!

6. Celery
Celery

For a vegetable with such few calories (just 16 per cup!),celery sure does offer a lot of benefits. Its high levels of antioxidants and polysaccharides act as natural anti-inflammatories and can help alleviate symptoms related to inflammation, like joint pain and irritable bowel syndrome.

Because it’s so nutrient-dense — packing loads of vitamins, minerals and nutrients with very little calories — it’s a great snack option if you’re looking to shed pounds. And while we often eat celery stalks, don’t skip the seeds and leaves; both provide extra health benefits and taste great in things like stir fries and soups. Not sure where to begin with eating more celery? Try my easy Ants on a Log or refreshingSuper Hydrator Juice recipes.

7. Coconut Oil
Coconut Oil

Ahh, coconut oil, one of the most versatile — and good for you — foods out there. With 77 coconut oil uses and cures, there’s almost nothing that coconut oil can’t help.

And when it comes to your brain, it’s full of benefits, too. Coconut oil works as a natural anti-inflammatory, suppressing cells responsible for inflammation. It can help with memory loss as you age and destroy bad bacteria that hangs out in your gut. (5) Get your dose of coconut oil in this Baked Grouper with Coconut Cilantro Sauce or Coconut Crust Pizza.

8. Dark Chocolate
Chocolate

Not all chocolate is created equal; in fact, dark chocolate can actually be good for you! Chocolate is chockfull of flavonols, which have antioxidant and anti-inflammatory properties. They can also help lower blood pressure and improve blood flow to both the brain and heart.

But don’t go wild munching on Hershey’s Kisses just yet. Most of the chocolate you see on supermarket shelves is highly processed with few benefits. The rule of thumb is the darker the chocolate, the more health benefits.

Skip milk and white chocolates and opt for a minimally processed dark chocolate with at least 70 percent of cocoa. This ensures you’ll get your choco fix and its brain benefits! Satisfy your sweet tooth with these Dark Chocolate Almond Butter Cookies orChocolate-Covered Berries.

9. Egg Yolks
egg yolk

On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun. If you’ve been eating only egg whites, the yolk’s on you. Yolks contain large amounts of choline, which helps in fetal brain development for pregnant women. It also breaks down bethane, a chemical that produces hormones related to happiness. That’s right, eggs can make you happy! (6)

If you’ve kept away from eating eggs whole because of cholesterol concerns, there’s good news. Studies show that eating eggs had no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels.

It’s also one of the most inexpensive sources of protein out there; just be sure you’re buying organic, free-range eggs. Need some egg-spiration? I love these Baked Eggs and Spinach and Breakfast Salmon Egg Bake. For even more ideas, try whipping up one of these 28 delicious egg recipes.

10. Extra Virgin Olive Oil

olive oil

Real extra virgin olive oil is truly a brain food. Thanks to the powerful antioxidants known as polyphenols that are found in the oil, including EVOO in your diet may not only improve learning and memory, but also reverse the age- and disease-related changes. (7) The oil also helps fight against ADDLs, proteins that are toxic to the brain and induce Alzheimer’s. (8)

As great as extra virgin olive oil is, remember that it’s not a good option for cooking, as it hydrogenizes and begins decomposing at high temperatures. The best way to get your fill is by eating it cold or at room temperature. I love extra virgin olive oil as part ofZucchini Noodles with Marinara Sauce and Quinoa Tabouli Salad.

11. Green, Leafy Vegetables
Leafy Greens

It turns out that Popeye was onto something with his spinachobsession. Getting regular helpings of leafy green brain foods — like kale, Swiss chard and romaine lettuce — can help keep dementia at bay according to new research. (9)

In the study, which evaluated the eating habits and mental ability of more than 950 older adults for an average of five years, those adults who ate a serving of leafy green veggies once or twice a day experienced slower mental deterioration than those who ate no vegetables, even when factors like age, education and family history of dementia were factored in.

Green, leafy vegetables are also loaded with vitamins A and K (just one cup of kale has more than 684 percent of your recommended daily serving!), which help fight inflammation and keep bones strong. Reap the benefits of these brain foods with aMango Walnut Spinach Salad or Kale Chips.

12. Rosemary
Rosemary

We already knew that rosemary oil has a variety of benefits, but did you know that the herb does, too? Carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration. It does this by protecting the brain against chemical free radicals, which are linked to neurodegeneration, Alzheimer’s, strokes and normal aging in the brain. (10)

It also helps protect eyesight from deteriorating, thanks to its high levels of antioxidants and anti-inflammatory properties. (11) Get your servings of fresh rosemary with theseSweet Potato Rosemary Fries and Maple-Glazed Rosemary Carrots.

13. Salmon
Salmon

If you like seafood, get excited, because salmon is one of the most

If you have kids, feeding them salmon can help preventADHD by improving their focus. And these same fatty acids can also help prevent cancer and kill tumors — not bad for a four-ounce serving of fish!nutritious, brain food-friendly foods out there! It’s packed with omega-3 fatty acids to help keep your brain running smoothly ­— goodbye, brain fog — and improve memory.

Please note that these benefits are for Alaskan wild-caught salmon — farm-raised and regular wild-caught salmon can be filled with mercury and toxins. Enjoy it in theseSalmon Cakes or homemade Smoked Salmon Sushi Bowl.

14. Turmeric
Tumeric

Isn’t it great when a simple spice has amazing health benefits? That’s the case with turmeric, an ancient root that’s been used for its healing properties throughout history. Thanks to curcumin, a chemical compound found in turmeric, the spice is actually one of the most powerful (and natural) anti-inflammatory agents.

Turmeric also helps boost antioxidant levels and keep your immune system healthy, while also improving your brain’s oxygen intake, keeping you alert and able to process information. Talk about a super spice! Start your day with this brain food and make myTurmeric Eggs and Turmeric Tea.

15. Walnuts
walnut

It turns out that eating walnuts can keep you from going nuts. Just munching on a few walnuts a day can improve your cognitive health. (12) Their high levels of antioxidants, vitamins and minerals also improve mental alertness. The vitamin E in the nuts can also help ward off Alzheimer’s.

foods good for ear

                                                       5 Foods to Eat for Ear Health
Our diet plays into the health of our organs and can help prevent certain ailments and diseases. A diet high in fiber and vitamins, but low in sugars and processed foods can help keep your weight and overall health in check. It is no surprise that we eat certain foods for their health benefits, if you need iron, you may eat more spinach or red meat to help. But did you know there are also foods that you can eat to help keep your ears healthy as well? Here is a list of 5 minerals and vitamins you can add to your diet for better hearing health: Magnesium: This is a great supplement for many people to be on, as it can help with the stress of daily life. It can also help protect the delicate hairs located in the inner ear during periods of exposure to loud noises. Foods to eat that contain large amounts of magnesium are potatoes, leafy greens, and nuts. Potassium: The body needs more potassium as you age, so it is not uncommon to eat high potassium foods as you age. However, adding more potassium to your diet can also help protect against hearing loss due to aiding in the production of fluid used by the inner ear that translates sound into electrical impulses that the brain processes. Adding potassium can help protect you against age related hearing loss. Foods to eat include bananas, fish, dark leafy greens, and squash. Folio Acid:  Folio acid helps your body generate new cells, which benefits every organ of the body, including your ears. It also helps with proper circulation throughout the body. As blood flow is crucial to the ear for proper function, good circulation can help prevent hearing loss. You can eat beans, broccoli, and citrus fruits to up your intake of folic acids. Vitamin E: Vitamin E is important for overall health, but especially in skin and eye health. It has also been connected to helping the body protect itself from free radicals or toxins that we come into contact with on a daily basis. Some of the free radicals are in the form of cigarette smoke, nitrogen dioxide, or metals. Vitamin E helps protect the ear from free radical damage. Foods high in this vitamin are sunflower seeds, dark leafy greens, and avocados. Zinc: Zinc helps the body recover whether from an injury or an illness, which is why it is so popular in many multi-vitamins. Zinc can help you avoid chronic ear infections, can help with tinnitus, and can also help put off age related hearing loss. Foods high in zinc are oysters, beef, and veal liver. You may find that many of these foods are similar to each other, so adding them to your diet will help you get the benefit of many different protecting qualities. If you find yourself already eating many of these foods on a regular basis you are even better off! Every meal should be a balanced and healthy meal, but remember for your hearing’s sake, include some of these foods!
                                                  

foods good for eyes

How to Keep Your Eyes Healthy

1. Eat Well

Good eye health starts with the food on your plate. Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems like macular degeneration and cataracts. To get them, fill your plate with:

Green leafy vegetables like spinach, kale, and collards
Salmon, tuna, and other oily fish
Eggs, nuts, beans, and other nonmeat protein sources
Oranges and other citrus fruits or juices
Oysters and pork
A well-balanced diet also helps you stay at a healthy weight. That lowers your odds of obesity and related diseases like type 2 diabetes, which is the leading cause of blindness in adults.

2. Quit Smoking

It makes you more likely to get cataracts, damage to your optic nerve, and macular degeneration. If you've tried to kick the habit  before only to start again, keep at it. The more times you try to quit, the more likely you are to succeed. Ask your doctor for help.

3. Wear Sunglasses

The right pair of shades will help protect your eyes from the sun's ultraviolet (UV) rays. Too much UV exposure boosts your chances of cataracts and macular degeneration.

Choose a pair that blocks 99% to 100% of UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses reduce glare while you drive.

If you wear contact lenses, some offer UV protection. It's still a good idea to wear sunglasses for an extra layer.

4. Use Safety Eyewear

If you use hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles.

Sports like ice hockey, racquetball, and lacrosse can also lead to eye injury. Wear eye protection. Helmets with protective face masks or sports goggles with polycarbonate lenses will shield your eyes.


5. Look Away From the Computer Screen

Staring at a computer or phone screen for too long can cause:

Eyestrain
Blurry vision
Trouble focusing at a distance
Dry eyes
Headaches
Neck, back, and shoulder pain
To protect your eyes:

Make sure your glasses or contacts prescription is up to date and good for looking at a computer screen.
If your eye strain won’t go away, talk to your doctor about computer glasses.
Move the screen so your eyes are level with the top of the monitor. That lets you look slightly down at the screen.
Try to avoid glare from windows and lights. Use an anti-glare screen if needed.
Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.
If your eyes are dry, blink more.
Rest your eyes every 20 minutes. Look 20 feet away for 20 seconds. Get up at least every 2 hours and take a 15-minute break.
6. Visit Your Eye Doctor Regularly

Everyone needs a regular eye exam, even young children. It helps protect your sight and lets you see your best.

Eye exams can also find diseases, like glaucoma, that have no symptoms. It's important to spot them early on, when they're easier to treat.

Depending on your eye health needs, you can see one of two types of doctors:


Ophthalmologists are medical doctors who specialize in eye care. They can provide general eye care, treat eye diseases, and perform eye surgery.
Optometrists have had 4 years of specialized training after college. They provide general eye care and treat the most common eye diseases. They don't do eye surgery.
A comprehensive eye exam might include:

Talking about your personal and family medical history
Vision tests to see if you’re nearsighted, farsighted, have an astigmatism (a curved cornea that blurs vision), or presbyopia (age-related vision changes)
Tests to see how well your eyes work together
Eye pressure and optic nerve tests to check for glaucoma
External and microscopic examination of your eyes before and after dilation
You might also need other tests.