GENERAL CHECKUP

10 Foods That Protect Your Eyes

Certain foods can reduce the risk of age-related decline in eye health by 25%.

Omega-3 fatty acids, lutein, beta carotene and zeaxanthin

In 2013, the AREDS, Age-Related Eye Disease Study (2001),the study discovered that certain combinations of vitamins and minerals found in food may add to protecting the eyes from vision loss

Zinc, copper, vitamin C, vitamin E, and beta carotene have benefits for eye health.

While many individuals feel that declining eyesight is an unavoidable consequence of aging, these studies show that eating healthily can dramatically lower the risk of eye problems.

Ten foods that protect your eyes

1. Fish

Omega-3 fatty acids are abundant in several fish.

Fish with high levels of omega-3 oil provide the most benefit.

Omega-3 fatty acids can help with vision development, retinal health, and in the prevention of dry eye.

Fish with the highest amounts of omega-3 fatty acids include:

Anchovies

Herring

Mackerel

Salmon

Sardines

Trout

Tuna

1. Fish

Omega-3 fatty acids are abundant in several fish.

Fish with high levels of omega-3 oil provide the most benefit.

Omega-3 fatty acids can help with vision development, retinal health, and in the prevention of dry eye.

Fish with the highest amounts of omega-3 fatty acids include:

Anchovies

Herring

Mackerel

Salmon

Sardines

Trout

Tuna

2. Nuts and legumes

Omega-3 fatty acids are also abundant in nuts.

Nuts that contain omega 3 oils and vitamin E, can protect the eyes from damage caused by aging.

The following nuts and legumes are beneficial to eye health:

Walnuts

Cashews

Brazil nuts

Lentils

Peanuts

3. Seeds

Many seeds, similar to nuts and legumes, are abundant in omega-3 fatty acids and vitamin E.

Vitamin E consumption on a regular basis can help prevent age-related macular degeneration and cataracts.

Seeds that contain Omega-3 or vitamin E include:

Flax seeds

Chia seeds

Hemp seeds

Sunflower seeds

3. Seeds

Many seeds, similar to nuts and legumes, are abundant in omega-3 fatty acids and vitamin E.

Vitamin E consumption on a regular basis can help prevent age-related macular degeneration and cataracts.

Seeds that contain Omega-3 or vitamin E include:

Flax seeds

Chia seeds

Hemp seeds

Sunflower seeds

4. Citrus fruits

Vitamin C is abundant in citrus fruits.

Vitamin C, like vitamin E, is an antioxidant that helps to prevent age-related vision loss.

Citrus fruits high in vitamin C include:

Oranges

Lemons

Grapefruits

5. Leafy green vegetables

Leafy green vegetables are high in lutein and zeaxanthin, as well as vitamin C, which are healthy for the eyes and may prevent cataracts.

Leafy greens that promote eye health include:

Collards

Kale

Spinach

5. Leafy green vegetables

Leafy green vegetables are high in lutein and zeaxanthin, as well as vitamin C, which are healthy for the eyes and may prevent cataracts.

Leafy greens that promote eye health include:

Collards

Kale

Spinach

6. Carrots

Carrots are high in beta carotene and Vitamin A.

Yes, carrots can provide health benefits for your eyes, as carrots get their orange hue from beta carotene.

Vitamin A is necessary for good vision, as it’s part of the rhodopsin protein, which helps in the absorption of light by the retina.

7. Sweet potatoes

Sweet potatoes, like carrots, are high in beta carotene.

Beta carotene aids night vision, your eyes’ ability to adjust to darkness. Sweet potatoes are also high in vitamin E, an antioxidant.

A sweet potato also contains more than half of your daily vitamin C requirements and a small amount of vitamin E.

7. Sweet potatoes

Sweet potatoes, like carrots, are high in beta carotene.

Beta carotene aids night vision, your eyes’ ability to adjust to darkness. Sweet potatoes are also high in vitamin E, an antioxidant.

A sweet potato also contains more than half of your daily vitamin C requirements and a small amount of vitamin E.

8. Lean Meat and Poultry

Zinc is abundant in beef, and it has been linked to improved long-term eye health.

Zinc can help prevent age-related vision loss and macular degeneration. Zinc is abundant in the eye, specifically in the retina and the vascular tissue that surrounds the retina.

Lean meat and poultry also contain Vitamin A and zinc, which aid night vision.

9. Eggs

Eggs contain high levels of lutein and zeaxanthin, which can help prevent age-related vision loss.

Eggs are also rich in vitamin C and E, as well as zinc.

The zinc in an egg will help the body utilize the lutein and zeaxanthin found in the yolk and protect the retina from harmful blue light, while boosting the quantity of protective pigment in the macula, which controls central vision.

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9. Eggs

Eggs contain high levels of lutein and zeaxanthin, which can help prevent age-related vision loss.

Eggs are also rich in vitamin C and E, as well as zinc.

10. Water

Zinc is abundant in beef, and it has been linked to improved long-term eye health.

EATING TIPS

You should also consider filling your plate with plenty of other fresh fruits and veggies in addition to these 10 foods.

Aim for at least two servings of fruit and five servings of veggies every day.

Asparagus, berries, broccoli, cucumber, eggplant, radish and zucchini are all excellent alternatives when you want to add diversity to your diet while also maximizing on nutrients.

Colorful foods are fun to eat, and as an added bonus, they’re good for you and your eyes.

Protecting Your Eyes from Blue Light

Do you spend hours working on your computer? You could be exposing yourself to blue light eye damage.

Looking at a computer screen for long periods of time may be harmful to your eyes due to the blue light it emits. Research has shown that overexposure to blue light can lead to eye strain and disrupted sleep patterns.

Now, researchers are looking into whether an excessive amount of exposure to blue light poses other risks to eye health.

What is blue light?

Visible light is made up of a variety of wavelengths and energy levels. The part of the visible light spectrum with the most energy is blue light.

The fact that blue light has a higher energy than other colors means that it can quickly penetrate the retina at the back of the eye. While certain structures in the eye, such as the cornea and lens, usually block harmful rays like ultraviolet light, they allow blue light to pass through

What is blue light?

Visible light is made up of a variety of wavelengths and energy levels. The part of the visible light spectrum with the most energy is blue light.

How does blue light affect the eye?

Research has shown that when exposed to very high levels of blue light, the retina’s light sensitive cells can be damaged.

The exact mechanism of cell damage is still unknown and whether this is a risk factor for vision problems such as age-related macular degeneration.

However, studies are being conducted on whether the blue light emitted by digital devices like cell phones, tablets and computers is enough to qualify as excessive exposure.

What we do know is that blue light contributes to digital eye strain, since it scatters more freely than other light. When scattered blue light rays enter the eye, they create visual noise, which is thought to be a cause of digital eye strain symptoms including:

Back, neck, and shoulder pain

Blurred vision

Frequent need to rub or blink your eyes

Difficulty with accommodation (focusing between near and far)

Dry eyes

Eye strain and headaches

How to protect your eyes from blue light

The most effective way to protect your eyes from blue light is to wear blue-light-blocking lenses

These lenses have specially crafted lenses that filter out or block the blue light given off from digital screens. The lenses claim to help reduce potential damage to your retina and protect your eyes from glare from prolonged exposure to blue light.

The most effective way to protect your eyes from blue light is to wear blue-light-blocking lenses

Other ways to protect your eyes from blue light

The American Academy of Ophthalmology recommends the follow steps to manage the risks from blue light exposure:

The 20/20/20 rule to prevent eye strain

While you’re using a computer or device that emits blue light, every 20 minutes stop to focus on an object that is around 20 feet away. Focus on that object for at least 20 seconds before you return to your up-close work.

The 20/20/20 rule to prevent eye strain

Keep your eyes moist

While using blue-light-emitting devices, eye drops, such as artificial tears, and room humidifiers, can protect your eyes from becoming too dry and irritated.

Use eyeglasses with the right prescription

Squinting at screens for long periods of time isn’t good for your eyes’ overall health. If you wear eyeglasses to correct your vision, be sure the prescription is for the distance between your eyes and your screen, which should be at least an arm’s length away. The majority of glasses are designed for greater distances.

Use eyeglasses with the right prescription

Adjust the blue light on your screen

Adjusting your screen to a night setting with warmer tones can help reduce the risk of eye strain and sleep disturbance. Blue light filters that go over your screen can be helpful in reducing the glare off your screen as well, especially when working at night.

Have regular eye check ups

RED FLAGS IN VISION

Your eyes are a window to your soul, but also to your health.

Certain changes in your eye health or vision can be red flags of an underlying health condition.

Here are 6 red flags that can be seen in your eyes that should never be ignored:

1. Sudden blurry vision

Blurred vision can be caused by a range of eye or health conditions, some more serious than others.

However, sudden blurry vision can result from any of the following conditions that require immediate medical attention:

Migraine

Eye injury

Corneal abrasion

Optic nerve inflammation

Closed-angle glaucoma

Retinal detachment, hole or tear

Raised blood sugar levels

Brain injury or concussion

Stroke

Sepsis

Migraine

Eye injury

Corneal abrasion

Optic nerve inflammation

Closed-angle glaucoma

Retinal detachment, hole or tear

Raised blood sugar levels

Brain injury or concussion

Stroke

Sepsis

2. Discolored eyes

If your eyes appear less vibrant than usual, this is often a sign of sleep deprivation or poor diet.

However, if the whites of your eyes appear red or yellow, you may be suffering from a serious health problem that requires prompt treatment.

Yellow eyes are often a symptom of jaundice, a serious health condition that occurs due to elevated bilirubin levels in the bloodstream, signalling kidney disease.

Yellowing of the eyes can also be caused by pancreatitis, hepatitis and sickle cell disease.

3. Puffy eyes or dark circles

While dark circles and puffiness around your eyes can be due to aging, they can also be symptoms of a sinus infection, hormonal imbalance, anaemia, allergies, or even thyroid or kidney problems.

Dark circles or puffiness under your eyes can also be a sign that you’re consuming too much sodium. Too much salt in your diet can lead to water retention in your body and result in facial swelling and puffiness in the delicate tissues around your eyes.

4. Dry eyes

Dry eyes develop when the eyes don’t produce enough tears, or the quality of the tear film becomes compromised.

Dry eyes often surface due to environmental or lifestyle factors, such as allergies or prolonged daily screen time, vitamin deficiencies

However, dry eyes can also occur as a result of an underlying eye condition such as, blepharitis or meibomian gland dysfunction.

For some people, dry eye syndrome is a symptom of an autoimmune disease, such as Sjogren’s syndrome or Lupus.

5. Eye strain

Eye strain frequently results from excessive computer use or following an activity that requires a lot of focusing effort, such as reading or sewing.

Though, if eye strain precedes chronic headaches or migraines, or causes double vision, it is important to see an eye doctor as soon aspossible to rule out a neurological condition that requires immediate attention.

6.Involuntary eye movements [ Nystagmus]

Nystagmus itself isn’t considered dangerous. But it may be associated with serious health conditions, especially those affecting your brain, such as stroke, brain tumor, toxicity, head trauma (injury) and inflammatory diseases.

Using Eye Makeup Safely

Does makeup irritate your eyes?

Eye makeup is commonly worn to accentuate the eyes.

For some people though, eye makeup causes burning, itching and tearing— all common symptoms of dry eye syndrome.

If you think your eye makeup is causing dry eye symptoms, there are things you can do to alleviate your discomfort.

Below are some tips to help you protect your eyes from irritation, so you can wear your eye makeup with confidence.

Read packaging labels carefully

Only use products that have been approved by the FDA.

FDA regulates cosmetics under the Federal Food, Drug and Cosmetic Act (FD&C Act). Under this law, cosmetics must not be adulterated or misbranded. They must be safe for consumers and properly labelled.

Many stores sell products that are not labelled— so beware, not all makeup pencils are eyeliners, and not all tubes with applicators are mascara.

Read packaging labels carefully

Only use products that have been approved by the FDA.

Many stores sell products that are not labelled— so beware, not all makeup pencils are eyeliners, and not all tubes with applicators are mascara.

If a makeup product is not labelled, keep it far away from your sensitive eyes.

1. Keep your eye makeup products clean

Always wash your hands and face before applying makeup.

This will help to keep your makeup and applicators clean and germ free. It’s also a good idea to sanitize your brushes after each use or sharpen your eyeliner prior to using it.

2. Only apply makeup to the outside of your eyes

If glands in your eyelids become blocked, this can result in severe dry eyes.

Eye makeup applied to the inner lids can cause a buildup of debris and clog the tiny meibomian glands that line the inside of your upper and lower eyelids.

These glands secrete nourishing oils that keep your tear film healthy and eyes comfortable and keeping them clear and open is essential for your tear quality.

3. Never share eye makeup

Sharing eye makeup, brushes and eyelash curlers is never a good idea.

Using the same makeup and applicators as your best friend, sister, and especially the makeup “tester” in the beauty store, is an invitation for harmful microbes like bacteria and fungus to enter your eyes and result in serious bacterial and viral eye infections.

4. Replace your makeup often

Not only does eye makeup expire, it also can become contaminated easily— especially if you recently had a virus or eye infection.

Check the labels on your makeup for their expiration date, and while you’re at it, replace or sanitize your applicators at the same time.

5. Remove eye makeup daily

Sleeping with eye makeup significantly increases your risk of developing blepharitis, an inflammation of the eyelids.

Try to make it a habit to remove your makeup before going to bed using an oil-free makeup remover or wipe.

Not only will you feel clean and refreshed before you head to sleep, but re-applying makeup in the morning will be much easier.

Practice these tips and you may be pleasantly surprised at how good your eyes feel, even with makeup on.

If your eyes continue to feel dry and irritated, contact an eye doctor near you for a comprehensive eye exam.

Your eye doctor can diagnose what is causing your discomfort, and provide an effective treatment plan to get to the root of the problem.