Eye Nutrition for Optimal Vision and Performance

Eye Nutrition for Optimal Vision and Performance Many athletes put emphasis on training, fueling, and rest, but many do not focus on the importance of good eyesight. Optometrists estimate up to 80 percent of the information we accumulate during a sporting competition comes from our eyes and 95% of all physical movement is controlled visually and triggers the first movement of the athlete. (1,2,3) Even eye sight that is slightly blurred can reduce performance. (4) EYE ANATOMY The major components of the eye that affect performance and overall vision are the macula, retina and the lens. Macula is an oval-shaped highly pigmented yellow spot near the center of the retina of the eye[t1]. It is responsible for central, high resolution/acuity vision. The macula is yellow in color and it absorbs excess blue and ultraviolet light that enter the eye, and acts as a natural sun block for the retina. [t2] Retina is the layer at the back of the eyeball containing cells that is are sensitive to light and where a visual image is formed.[t3][t4] Lens covers the front of the eye and its role (along with the cornea) is to focus light on the retina NUTRITION What types of foods you put in your body not only impacts performance but impacts your eyes. A large-scale research project conducted by the National Eye Institute found there are several nutrients that help protect our eyes. The most important ones are beta carotene, vitamin C, Vit D, Vit E, lutein, zeaxanthin, zinc and omega 3 fats (5). Beta Carotene (Precursor to Vit A) is an antioxidant.—Helps produce pigment in the retina of the eye and promotes good vision especially in low light (night vision). Sources include apricots, broccoli, cantaloupe, carrots, dark green leafy vegetables, pink grapefruit, pumpkin, spinach, sweet potatoes. Vit C— is a water soluble essential nutrient and an important antioxidant. The eyes need relatively high levels of high Vit C to function properly. One of its main roles is to support small blood vessels to and around the eyes. The lens of the eye is also highly concentrated with the nutrient(5). Sources include Brussels sprouts, bell peppers, broccoli, berries and citrus fruit. Vit D (D3 cholecalciferol)—Has been shown to positivity impact vision and reduce retinal inflammation (6,). Food sources include cod liver oil, Atlantic pickled herring, salmon, mackerel , sardine and tuna packed in oil, fortified cereals/dairy/soy/tofu products, eggs and mushrooms. Vit E (d-alpha tocopherol)— is one of our body’s most powerful fat soluble antioxidants. Higher intake of vitamin E can increase the level in the retina. Vitamin E is also found in the lens. It protects cells of the eyes from damage and provides ocular protection (5). Sources include wheat germ, almonds, sunflower seeds, hazelnuts, peanuts, peanut butter and sweet potatoes. Lutein and Zeaxanthin—these powerful carotenoids are naturally present in the macula. They are part of the retina responsible for central vision. These vital nutrients work to filter 40-90% of the harmful blue light, the kind of light that can damage the macula. These nutrients act like sunscreen for your eyes. They can increase the pigment density in the macula. The greater the pigment density means better retina protection and a lower risk of macular degeneration (5). These antioxidants cannot be produced by our bodies on their own, so they must be obtained through diet and/or supplements. Sources include egg yolk, broccoli, corn, green leafy vegetables (kale, collards, spinach, turnip greens) and peas. Zinc (Zinc Oxide)—is an essential mineral. It helps get vitamin A from the liver to the retina for eye-protective melanin production. Proper amounts of zinc help with ocular protection, night vision and cataract prevention. Sources includes fortified cereals, legumes of all kinds (black eyed peas, kidney beans, lima beans) lean red meat, poultry, seafood and pumpkin seeds. Omega 3 Fatty Acids (Fish Oil) two types docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA.) They are major components of nervous and retinal tissues and are highly concentrated in the ocular tissues. They help promote healthy tear production necessary for healthy and comfortable eyes, protect tiny vessels within the eyes and low levels of these fatty acids can be linked to dry eye syndrome (7,8,9). Sources include salmon, tuna, sardines and anchovies. Eye Health and Performance The thicker and denser the macular pigment the more your eyes are protected. This thickness also reduces glare and light sensitivity along with improving photo stress recovery, contrast sensitivity, and processing speed (10). Since the eyes and brain are connected, a millisecond difference in seeing the ball for example is a difference between a strike and a home run. A 95-mile-per-hour fastball takes less than half a second to get to the plate. A player must decide to swing in approximately 0.458 seconds. That means the hitter must see the ball and decide whether to swing or not. Eye Health for Macular Degeneration and Cataracts Approximately 10% of people between 66 to 74 years of age will have findings of macular degeneration. The prevalence increases to 30% when they are between 75 to 85 years of age (11). Macular degeneration is when you have a loss of vision in the center of the visual field (the macula) because of damage to the retina. It is a major cause of blindness and visual impairment in older adults. Cataracts are another common eye problem. By age 80, more than half of all Americans either have a cataract or have had cataract surgery. Cataracts are a medical condition in which the lens of the eye becomes progressively cloudy, resulting in blurred vision. SUMMARY Protecting your eyes and having optimal vision starts with the food on your plate. Maximizing the thickness of your macula pigment optimizes sports performance and decreases your chances of macular degeneration and cataracts. Aim for a diet high in green, leafy vegetables such as spinach, kale, and collards, salmon, tuna, and other oily fish, eggs, nuts, beans, other non-meat protein sources, and oranges and other citrus fruits or juices. References Arie B. Sports Vision: How enhancing your vision can give you that extra edge in competition. Peak Performance 2003;188:6-8. Werner W. Contact lens fitting for sports. Contactologia 2000;22:92-4. Spinell MR. Contact lenses for athletes. Optom Clin 1993;3:57-76. Griffiths G.; Eye dominance in sport. Optometry Times:2003 43(16):34-40. SanGiovanni JP, Chew EY, Clemons TE, et al; for Age-Related Eye Disease Study Research Group. The relationship of dietary carotenoid and vitamin A,E, and C intake with age-related macular degeneration in a case-control study: AREDS Report No. 22. Arch Ophthalmol. 2007;125(9): 1225-1232 Bottom of Form 6. Lee.V, Rekhi.E, Hoh Kam.J, Jeffery.G. Vit D refuvenates ageing eyes by reducing inflammation, clearing amyloid beta and improving visual function. Neurobiolaging 2011; 33(10): 2382-2389. Bonnielin. S, West.S Caulfield. L, Bressler.S, ,The Impact of Fish and Shellfish Consumption on Age Related Macular Degeneration. Opthalmology 117 (12): 2395-2401, December 2010 8. Sangiovanni JP, Agrà ³n E, Meleth AD, Reed GF, Sperduto RD, Clemons TE, Chew EY. {omega}-3 Long-chain polyunsaturated fatty acid intake and 12-y incidence of neovascular age-related macular degeneration and central geographic atrophy: AREDS report 30, a prospective cohort study from the Age-Related Eye Disease Study. American Journal of Clinical Nutrition 2009 Dec;90(6):1601-7. Chua B, Flood V, Rochtchina E, Wang JJ, Smith W, Mitchell P. Dietary fatty acids and the 5-year incident of age-related maculopathy. Arch Ophthalmol. 2006; 124(7): 981-98 Wooten BR, Hammond BR. Macular pigment: influences on visual acuity and visibility. Prog Retin Eye Res 2002 Mar;21(2): 225-40. AgingEye Times (2009-05-19). Macular Degeneration types and risk factors. Agingeye.net. Retrieved 2011-01-11 [t1]Plagiarized from Wikipedia [t2]Plagiarized from http://www.flashcardmachine.com/504-eyes.html [t3]Plagiarized from http://www.oxforddictionaries.com/us/definition/american_english/retina [t4]These should be taken from an article or textbook and properly cited.

Equality, Diversity And Inclusion In Work With Children And Young People

Dominic might be feeling excluded, lonely, confused and have low self esteem as he could feel that the children he sees attending the school have a higher status in society as they are allowed to attend the school. He is old enough to have probably attended school in his home country before moving to Britain and may be missing it and may make him feel anger towards the country/system he has moved to. He will be worried for his Uncle in prison without understanding why he is there.Dominic may also feel an amount of resentment to his parents as he might not understand why they have not tried to get him into the school if this has not been discussed with him. He may feel disempowered as at such a young age he might not feel able to express his feelings succinctly to his parents. 4. How might the discrimination affect other children in the setting? If there are other children within the hostel who are attending the school they might feel that Dominic is different as he doesn’t go to school like them.This can lead to them not wanting to socialise with him as children have a propensity to shy away from people/situations that are different to their â€Å"norm†. The children that are living in the surrounding area would wonder why this child is not going to school like most of their peers. This could lead to them thinking that Dominic, and other asylum seekers are different to them and perhaps lower in the social sector. They may not want to socialise if they see him outside school in a park or play area for instance.This can perpetuate the problem. 5. What could be done to prevent the discrimination? The managers of the hostel, who will be getting income from the government to house the family, should have information on a notice board or in a folder in the room, for example, in many different languages about local authority contact details. It would also be hoped that they would notice that Dominic is not attending school and, if they could not communic ate effectively with his parents, contact the nearby school and explain the situation.As it is the governments’ policy to provide education for all children of compulsory school age, it is the LEA’s legal duty to ensure this happens. Therefore, when the family applied for asylum and they listed Dominic as being 7, the LEA should have been notified and have contacted Dominic’s parents. This is irrespective of the asylum status. Equality, Diversity and Inclusion in work with children and young people Case Study 2 1 Who is being discriminated against? The travelling community are being discriminated against.This case study highlights Sally in particular within the school setting. 2 What kind of discrimination is taking place? Cultural discrimination 3 How might the child experiencing the discrimination feel? Sally might be feeling a loss of motivation as she does not have a progress file, she may feel it is not worth trying her best as she may feel that there is no point as it is not cherished in the same way as her peer’s work is. This could also lead to resentment and anger.A child in this situation could feel depressed and confused, and that her work, and therefore herself as an individual, is not as valued as the other children in her class. This could bring on low self esteem. 4 How might the discrimination affect other children in the setting? The fact that Sally has settled into the nursery school well and that she is enjoying certain activities suggests that the discrimination is stronger amongst the adults in the setting rather than the children.As it is a nursery school the children will be younger and, to a certain extent, less likely to discriminate against Sally because she is a traveller. Another factor to this is that Sally has been there for 3 months which is a long time for children in this age range (normally 0-5 years old) to create friendship bonds, this however may be challenged if the other children notice that sh e is not being treated in the same way by not having a progress file. One very negative aspect is that it is stated that the local community have started a campaign to get the travellers removed from the area.The children within the homes of adults with this view may hear discussions and opinions that have a negative impact on how they see travellers themselves. This could be made worse if they learn that Sally, who is a traveller, is attending the same nursery as their own children and they may see her as someone they wish their children should stay away from. 5 What could be done to prevent the discrimination? The most obvious course of action would be that Sally’s key worker is challenged and reprimanded for her comments and for not having created a progress file for Sally.It should be explained to the key worker how this may make Sally feel and that especially as her key worker, it is the key workers role to make Sally feel included. Colleagues should have questioned why there was not a progress file for Sally, and a discussion, perhaps involving the parents of Sally, as to whether a progress file could be made for her to take with her if she did end up moving out of the area. This could be given to another nursery school as part of continuity in monitoring her progress in key stage 1.It can be difficult in an area where there is a lot of local opposition to a group in society but it would be the responsibility of the nursery to try to educate the children attending, about the travelling community, perhaps with stories and wall displays about their way of life and cultural beliefs. This could help to break the cycle of prejudice and the children may then challenge their parents views, making the parents stop and think about their own actions. Equality, Diversity and Inclusion in work with children and young people Case Study 3 1Who is being discriminated against? Daniel 2 What kind of discrimination is taking place? Stereotyping 3 How might the chil d experiencing the discrimination feel? Daniel might be feeling a sense of disempowerment as he might believe that he is unable to challenge the practice of the playgroup even if there are other children who would prefer not to the run around game before snack time as it is insinuated that the children are not asked what they would like to do. There may be other reasons why Daniel doesn’t enjoy the afterschool club that are not explained in the text.He may have hearing problems and more sensitive to noise, this could be made worse by there not being a separate room for the children to go to for some peace and quiet. It may be simply that he needs some quiet time after a long day at school but feels ostracised to a certain extent as, for him to do what he wants he is not only physically, but socially put outside the group to the corners of the room. Although Daniel is happy to play by himself at home, he is of an age and maturity, where he may feel that this is socially unacce ptable when in a large group. This may lead Daniel to feel depressed.How might the discrimination affect other children in the setting? There are probably other children in the setting that, like Daniel would benefit from some quiet time after school, they may be physically and mentally tired but feel that the expectation to join in with the group activity it too much to say no. This can, like Daniel, lead to them feeling disempowered as the playworkers will be encouraging them to conform to the rest of the groups activities. There may also be children with other disabilities, whether they are physical or behavioural that excludes them from joining in the activity.They might then feel depressed or angry that they are not able to participate in something that is done every day. The exclusion could then give them a sense of lowered self esteem. 5 What could be done to prevent the discrimination? The play group should look into finding a separate â€Å"chill out† area for the ch ildren to use. Ideally it would be a room adjacent to the hall so that the noise levels would be greatly reduced, but failing this, a partitioned area that had a television and perhaps a games console would be useful.There could be soft furnishings like bean bags and oversized comfortable pillows for the children to relax on and perhaps read a book at the opposite end of the â€Å"chill out† area to the television. There should also be a weekly rota as to what group activity happens, this could be based on asking the children themselves what group activities, if any, they would like. This could mean that the children who like taking part in a fun quiz, or craft session for example, would be able to participate in a group activity.This would still allow the children who enjoy the run around games the opportunity burn off some energy. Daniel should be assigned a key worker who should notice the difference in his attitude between the morning and afterschool club. If he is assign ed a different person or the key worker does not work both sessions, then there should be discussion between the staff. It should then be raised gently with Daniel and his parent/carer to find out what was wrong. Question 2 Consider how your own attitudes, values and behaviour could impact on work with CYP.My own culture, background and upbringing can have an effect on my attitude towards the children I am working with. It would be important to understand and recognise this as any personal prejudices may lead to me discriminating against certain groups or individuals. It is my legal duty to protect the rights of children and young people. I could overcome this by researching different cultures and disabilities, especially of those children I am working with and by knowing and understanding any special educational needs it would enable me to help and communicate better with the children.If I find out about their own back grounds, abilities and individual needs, it will enable me to b e more effective and provide more appropriate and personalised support for those children. It would also be personally empowering when dealing with a new situation I hadn’t expected.Question 3 Describe what is meant by the term ‘inclusion’ and how this is implemented in schools. Inclusion or inclusive practice is a method of identifying and understanding barriers to participation and belonging. It is then being able to breakdown these barriers to ensure that the children are able to fully participate in all aspects of their school.In a school where inclusion is practiced everyone feels valued. It is not about viewing everyone as the same, or providing everyone with the same equipment, but giving them all the same opportunities to achieve their best through a high quality of education and understanding. Differences and similarities are understood, accepted and celebrated. Pupils should be educated along side their class mates and not segregated when they need supp ort. An example of this could be a child with a sight disability having a magnifier on hand for work books, or the same information in large print ready for him for each lesson.

Essay about The Devastating Suicide in Bone - 1155 Words

The Devastating Suicide in Bone In Bone, by Fae Myenne Ng, the character Ona Leong grows up in a Chinese-American family in San Francisco. Ona shared her home with two sisters that are extreme opposites, a mother who works in sweatshops and a father who works out at sea for long periods. Ona grew up loving every member of her family and each one of them believed that she was on the road to success. But on a day like any other, Ona commits suicide by jumping off of the thirteenth floor of the Nam building. Without any warning of her unhappiness, the family finds themselves only being able to guess as to why she would do such a thing. How did Ona express her unhappiness? And how does Onas choice of suicide affect loved ones?†¦show more content†¦Tragically, the decision to put ones own life to an end happened 31,142 times in 1994 alone, causing suicide to be the ninth leading cause of death in the United States (JAMA, 24, 974). Much of what is told to love ones, prior to a suicide, depends on what the source of the unhappiness is. It was once stated in an essay by Mary Rose Barrington, Many middle-aged people are heard to express the fervent wish that they will not want to live [in pain] (Bender 116). They wish to be put out of their misery and therefore tell others so that their wishes can be honored. Ona commits suicide after her father, Leon, threatens to disown her for seeing a young man whose family Leon strongly dislikes. She grew up loving her father, and to be disowned by him would have been a major loss in her life; a loss considerably close to death. When Ona was young, Leon enjoyed walking the streets of Chinatown with her. She had bells on her shoes so that even if she dared to take a step away from Leon, he would know by the absence of ringing bells. Many years later Leon and the Leong family went into business, and Ona fell in love with Osvaldo Leong, the son of Leons business partner. After the business went under, Leon said Ona could not see Osvaldo again. Shortly there after, she went to see Osvaldo and Leon locked her out of the house. At that point, Ona began taking steps away from Leon, without a safety net ofShow MoreRelated Child Abuse and Neglect Essay1139 Words   |  5 Pagesabuse, neglect, and sexual abuse, and although emotional abuse and neglect are often overlooked, each has just as severe effects on children as sexual and physical abuse (Saisan et al.). The many causes of all kinds of the abuse of children have devastating effects on the child’s life presently and later on in life. There are multiple different causes of child abuse, and although abusing a child cannot be pinpointed to one specific characteristic, issue, or situation, there are factors which contributeRead More Anorexia Nervosa Essay1568 Words   |  7 Pagessuch because they result in devastating physical side effects and death. 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Rap Music An Effective Problem Solving Method, And...

Another explanation for violent lyrics in popular in rap music, such as Shakur’’s, is the invasion of white capitalists within these artists’ spaces, who now more presently own and direct a majority of their recording labels. Blackness therefore becomes a commodity, in which romanticizes and falsifies hip hop culture as a community of pure anger and aggression. Those who fantasize about making it in the industry are pressured to convey a troubled past in the streets within their music, subsequently belittling those experiences through cultural appropriation. Once rap music’s purpose is related this way, depictions of its artists become more stereotypically enhanced and exaggerated. Hyper-masculinity intensifies and aggression is considered an effective problem solving method, and â€Å"necessary for individual protection† (Rebollo-Gil Moras, 2012, pg. 124). There is a need for hip hop culture to reclaim its existence away from the hands of greedy w hite patriarchy, as it â€Å"is subject to the same institutionalized racist forces as our board rooms, schools, and public ofï ¬ ces† (Rebollo-Gil Moras, 2012, pg. 125). This resistance towards â€Å"whitening† hip hop music may prove to be difficult, especially when many of these artists who grew up on food stamps and suffered food insecurities, are now making millions because of the marketing consumption and production of whites. 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