Nature has painted a pretty canvas on the world's landscape. The beauty of these vivid colours and shapes can be fully experienced only if you have vision. Maintaining a good eyesight is absolutely essential to execute one's daily activities and to experience a good quality of life. Eyesight diminishes with age and is further affected by problems like glaucoma, macular degeneration, cataract etc. This is why following the right diet for eyes vision and regular consultation with an ophthalmology specialist is a must for one and all.

Foods that improve your vision

1. Fish
All Fishes are rich in Omega 3 and can hence prevent all vision problems from dry eyes to even cataract or macular degeneration. The Omega 3 in fishes is the vision booster as it increases the flow of intraocular fluid and lubricates the eye. It also helps to improve the health of the retina, thus preventing macular degeneration. All types of fish- tuna, salmon, cod, mackerel etc. are ideal for consumption. If you averse to eating fish,  you can consume fish oil supplements to improve your eyesight.

2. Greens and vegetables
Leafy green vegetables are the best for the eyes. This is because all leafy greens contain Lutein and Zeaxanthin which are vital for eye health. These 2 nutrients protect the eyes from harmful ultraviolet radiation present in sunlight.
A study reveals that a rich intake of Lutein and Zeaxanthin can reduce the risk of macular degeneration by 40%.
Lutein and Zeaxanthin slow down the process of macular degeneration and cataract formation by suppressing the formation of free-radicals, stabilizing the cell membranes and also shielding the eyes from the blue light emitted by electronic devices.
Greens like spinach, broccoli and kale also contain vitamins A &C, Beta-carotene and a host of other anti-oxidants that boost eye-health. Turnip greens, peppers, corn, pumpkin, chards and collards are also powerhouses of  Lutein and Zeaxanthin.
Carrot is the King of eye-health. Yes, a single carrot is endowed with 500g of vitamin A and abundant Beta-carotene, both of which improve your eyesight. Sweet potatoes, pumpkins, bell peppers, Brussels sprouts and beets are also rich in vitamins for vision.

3. Nuts and seeds
Vitamin E is a great eye-vitalizer that prevents cataracts and macular degeneration. Nuts and Seeds are packed with Vitamin E and are the best foods to improve your eyesight. studies have revealed that

• High intake of Vitamin E in the form of diet or nutritional supplements reduces the risk of cataract.
• Nuts like almonds, hazelnuts, pecans, sunflower, pumpkin, flax or Chia seeds are rich in Vitamin E.
• A combination of zinc and vitamins and anti-oxidants like Beta-carotene, Lutein and Zeaxanthin reduced the risk of age-related macular degeneration by 25%.
• Brazil nuts, Pumpkin seeds, Soya beans and chickpeas are full of zinc and antioxidants.
• Retinal diseases like inflammation or oxidative stress may be caused due to light exposure or ageing. Omega 3 tends to protect the eyes from all these retinal diseases.

Chia seeds contain Omega # as Alpha-Linoleic Acid (ALA) which the body converts as DHA and EPA for better absorption.

4. Eggs
Eggs are abundant sources of Vitamin A which prevents the occurrence of night blindness. Lutein is a carotenoid present in the eggs which prevents dry eyes and macular degeneration. the Zeaxanthin present in the yolk helps to screen the eyes from harmful ultraviolet radiation.

5. Fruits
Fruits are rich in carotenoids which help to arrest vision problems.  Fruits like strawberry, grapes and cantaloupe are excellent sources of Vitamin a. Citrus fruits like lemon and oranges are rich in Vitamin C which suppresses free-radical formation and ageing.

Consume these foods fit for vision power regularly and you will never need to visit an eye surgery centre ever again. But periodically consult an eye specialist doctor to ensure that you have perfect eye-health.

All of us are aware that regular exercise is essential for maintaining a healthy mind and body. This is specifically relevant in the context of the cardiovascular system for it helps in maintaining cardiac fitness.

The cardiovascular system (also known as circulatory system) consists of the heart, arteries, veins and capillaries. The primary function of this system is to circulate blood rich in oxygen and glucose to all the body cells and to eliminate cellular waste products and harmful products like carbon dioxide from the muscular system.

Exercises that encompass any type of rhythmic and continuous activity involving the simultaneous use of several large muscles increases the working efficiency of the circulatory system by challenging the heart and the lung to work harder than they normally do during the resting periods. This results in better blood circulation and keeps the heart healthy and strong. Therefore cardiac specialist doctors recommend regular exercises for maintaining better cardiac health. This activity regime is particularly crucial for patients with cardiac ailments and those who have undergone general surgery procedures for the heart like bypass surgery and angioplasty. Let us understand how exercise routines impact and benefit this vital system of the body.

Cardiovascular Response to Exercise
The following adjustments happen to the cardiovascular system when we exercise -

• The cardiac output increases due to a rise in the pumping capacity of the heart to supply oxygen and nutrients to the working muscles. Cardiac output is calculated by multiplying the pulse rate (number of heart beats per minute) and stroke volume (amount of blood ejected by the heart with each beat).
• There is an increased muscular blood circulation due to dilation of blood vessels in muscles thereby increasing local blood flow. This enhances the muscle’s capacity to utilize the oxygen circulated in the blood for supplying sufficient energy for movement.
• There is a decreased blood flow to kidneys, liver and gut due to redirection or shunting of blood circulation to the working muscles.
  

Exercises for Cardiovascular Fitness
The cardiovascular activities list enlisted below can promote better cardiovascular health and fitness -
1. Physical activities

• Any form of physical activity like brisk walking, running, jogging, cycling, biking, aerobic dance and snowshoeing is suggested. Aerobics are popular with women.
• Swimming enhances cardiac strength and also acts as a muscular defining exercise.

2. Sports and Games

• Golf which is usually played by people above 40 years of age and is increasingly gaining popularity.
• Boxing acts as a form of intense cardiovascular activity.
• Hockey which is a healthy game for all age-groups.
• Skiing acts as an incredible workout and can be done in five to ten minutes.
• Squash is an anaerobic exercise for people of all ages.
• Baseball which is a game with moderate intensity exercise.
• Sprinting and soccer are other sports that may be pursued.

3. Equipment that helps in exercising like cardio machines, ellipticals, ergometer stepper, cross trainers, recumbent bikes and treadmills are also beneficial.
4. Household activities like cleaning  and even dancing are also good cardiovascular workouts!

Benefits of Cardiovascular Exercises

• Stronger heart and lungs and lower resting pulse rates.
• Increased muscle tone, fitness and performance capabilities due to higher aerobic capacity and muscle endurance.
• Good maintenance of healthy body weight and fat percentage along with increased bone density.
• Reduced stress and lower levels of cholesterol and triglycerides in the blood.
• Decreased risk of heart diseases and some types of cancer.
• Relief from mental ailments like depression and anxiety.
• Self-confidence booster.
• Better sleep patterns.
• Enhanced physical appearance.
• Weight loss enabler.
• Higher levels of body immunity and life expectancy.