Red Hot Tips Point: Nature's Top 10 Eye Health Tips

Thursday, July 16, 2009

We often hear that our eyes are the windows to our soul. While some may debate this, we can all agree they are the windows to our world. Vision is our primary sense and without it, most of us would have a hard time adapting. We could certainly learn to function without our eyesight, but it would be very difficult for the majority of us who have relied on our eyes to interpret what is happening around us from the moment we first opened them as newborns. In this sense, our vision is extremely important, yet it is probably one of the most neglected areas of our health. Unless we have a problem, we simply don't think too much about our eyesThe reality however is that in 1991 alone, Statistics Canada reported that 635,000 Canadians had a "seeing disability". In 2001, doctors preformed approximately 244,766 cataract operations in Canada. And according to the Canadian National Institute for the Blind (CNIB) at least 300,000 Canadians are affected with glaucoma, 50 percent of who are totally unaware of their disease. More recent studies show an estimated 80,000 Canadians are currently affected by Age-related Macular Degeneration (ARMD), the leading cause of blindness as we age, and this number is growing at a rate of 10,000 per year.

The good news is that like most aspects of our health, there are ways to prevent eye-related disease. It is also important to remember that aging itself doesn't necessarily mean your eyesight will automatically diminish, although as you age, certain changes can undoubtedly occur that may weaken your eyesight. So, taking care of your eyes now, before there is a problem, is the best way to assure optimal eye health as you get older. Here are a few natural ways to keep on top of your vision.

Nature's Top 10 Eye Tips

Fish Oil: What you eat is especially important when it comes to eye health. Fish oil, which is full of healthy omega-3 fatty acids, is extremely important for eye health. Docosahexaenoic acid (DHA), a fat found in fish, has been shown in studies to help protect and promote healthy retinal function. DHA is naturally concentrated in the retina of the eye and is found in many studies to be particularly useful for preventing ARMD.

Lutein: Lutein is one of over 600 known naturally occurring carotenoids (including Vitamin A, known to help improve night vision and prevent cataracts). Lutein is found in the macula, (the retinal region of the eye responsible for fine visual activities) and functions as a powerful antioxidant that helps protect our eyes from damage caused by free radicals that break down healthy tissue. Lutein is also responsible for filtering blue light, which along with ultraviolet light, can damage your eyes. Studies reported in the British Journal of Nutrition and the Canadian Medical Association Journal show lutein may be effective in preventing such things as cataracts and could potentially help to improve overall vision in some people. Green, leafy vegetables, including kale, collard greens, spinach, broccoli and Brussels sprouts are very high in lutein. As well, egg yolks are a very good source. Because lutein is an oil-soluble nutrient however, it is important to eat lutein -rich foods along with a little oil or butter so your body can effectively absorb it. If drinking vegetable juice, you can add a small amount of cod liver oil to maximize lutein absorption (along with other important nutrients).

Dark Berries: Dark colored berries are full of bioflavonoids, which are especially good for eye health. The European blueberry, also known as bilberry, is specifically shown in studies to prevent and even reverse ARMD in some cases. Bilberry contains anthocyanoside, a substance shown to help strengthen blood vessel walls, reduce inflammation and stabilize collagen-containing tissues such as cartilage, tendons and ligaments. One study reported May 2007 in Investigative Ophthalmology and Visual Science shows anthocyanin-enriched bilberry extracts can effectively reduce the production of free radicals in retinal cells. Other useful berries include blueberries, cherries and cranberries, which also help improve eye health by strengthening the capillaries that carry nutrients to eye muscles and nerves.

Ginkgo Biloba: Ginkgo is actually one of the oldest living tree species, its health benefits dating back to ancient times. Today, ginkgo is the top medicine prescribed in France and Germany. While ginkgo is widely known for improving memory and circulation to the brain, the flavonoids in ginkgo are also shown in studies to help halt or lessen some retinal problems. One Study published in 2003 in Ophthalmology, suggests gingko may help preserve and improve vision in some cases of people suffering from normal tension glaucoma (NTG). One report published this month in Nutrition Reviews further suggests that phyotochemicals such as those found in gingko, may help prevent or delay the progression of such things as cataracts, glaucoma and ARMD. Ginkgo is also known to benefit the eyes by improving blood flow and thus oxygen to the head.

Grape Seed Extract: Grape seeds contain procyanidins, a substance known to increase the effectiveness of other antioxidants (especially vitamins C and E.), which can protect against ARMD and cataracts. Grape seed extract is also shown to be useful for people who spend a lot of time in front of the computer as it is thought to reduce eyestrain and improve contrast vision.

Tomatoes: Tomatoes are high in lycopene, another powerful carotenoid shown to prevent ARMD, cataracts and other eye disorders. Tomatoes are also high in the antioxidants vitamins C and A, which neutralize dangerous free radicals that damage cells and cause inflammation.

Goji Berries: Goji berries are high in vitamin C, beta-carotene and zeaxanthin, all of which are very important for optimal eye health. Zeaxanthin, like lutein, is a powerful carotenoid known to prevent macular degeneration. Goji berries are one of the richest sources of zeaxanthin known.

Vitamin B12: B12 plays an essential role in such things as folate metabolism, myelin synthesis and the normal development of red blood cells within the eye. A lack of vitamin B12 can leave the optic nerve more susceptible to damage.

Vitamin E: Vitamin E is another powerful antioxidant thought to protect against ARMD and uveitis (inflammation of the uvea, the middle layer of the eye between the sclera and the retina). Studies further show vitamin E may protect against cataracts linked to ultraviolet radiation.

Green Tea: Green tea is yet another potent antioxidant thought to be helpful in the treatment of various degenerative eye disorders including diabetic retinopathy.

While there are many other foods and supplements that can help protect your eyes from disease, by simply eating healthy and avoiding processed foods, you can make a significant difference in your overall health. Remember to always drink plenty of water, which will keep your eyes hydrated and flush out toxins. As well, it is important to have your eyes checked regularly.