Improving Your Eye Sight
Eye Exercises
Like the rest of your body, your eyes can benefit from exercise. In modern society, we place a lot of strain on our eyes, focusing on close items for long periods of time.
Giving your eyes some much needed exercise is important. Eye exercises can reduce the risk of developing headaches from eye strain and fatigue. There is also anecdotal evidence that performing eye exercises regularly can reduce the need for refraction corrective glasses. Consultations and prescription glasses can be expensive, so improving your eye sight through eye exercises may also be beneficial to your wallet.
The intricate muscles supporting and controlling your eye movements, like any muscles of the body, require usage to remain in good order and function. Although it has not largely been scientifically tested, it follows that maintaining the proper function of the muscles of the eye would have beneficial effects on conditions of the eye. Exercises for the eye seek to rectify visual disturbances without the use of corrective glasses, contact lenses or surgery.
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For some information about eye exercises, go to
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Nutrition for Healthy Eyes
Maintaining a healthy diet is necessary for the proper function of the body including all of its organs and tissues. Increasing scientific research on nutrition is continuing to provide new and more accurate information about the truths and fallacies of the older beliefs about eating healthy. One of the most recent large discoveries of modern nutrition research was the health benefits of fish oils on the cardiovascular system and the brain. Constituents of fish oil have now been found to be beneficial for eye health as well. The importance of daily exercise has been highlighted as many countries are currently experiencing increasingly high levels of obesity. Diabetes, which is associated with obesity, is also on the increase worldwide.
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1oz. = 28g. 1 Calorie = 4.2 kilojoules
New Food Pyramid (Source: U.S. Department of Agriculture - The Washington Post)
Eating the right foods is important for general health and wellbeing. It has become evident that, in today’s society, many people don’t receive all the nutrients they need to provide optimal health. The various stresses of the modern world, along with varying cooking methods, can reduce the amount of nutrients we obtain from food. Therefore, it can be important to seek supplementation. Preventing eye conditions and alleviating some eye symptoms, may be achieved by improving nutrition, particularly when including scientifically researched nutrients in your diet.
Omega-3 Fatty acids (DHA and EPA)
The significant health potential of omega-3 fatty acids has only recently been discovered. Omega-3 fatty acids are an essential dietary requirement and represent a substantially great health benefit for the cardiovascular, musculoskeletal, and nervous systems, including the eye. The eye is composed of a network of nerves, allowing for vision to be processed by the brain via the main optic nerve. Nervous tissue is predominantly made up of fat tissue, known as myelin, which helps support conductivity. A large percentage of the fat present in the eyes consists of omega-3 fatty acids.
The association of moderate fish consumption, particularly oily fish containing omega-3 fatty acids, and better health outcomes has long been known. However the amount of fish intake required to realise these benefits is large, and health concerns remain in regard to eating excessive amounts of fish, for example the increased risk of coronary heart disease associated with heavy metals such as mercury. However, extracted fish oils can represent a great source of omega-3 fatty acids without the risk of heavy metal poisoning. Docosahexaenoic acid (DHA) and to a lesser extent eicosapentaenoic acid (EPA), are the most widely investigated omega-3 fatty acids, and are associated with many health benefits. Therefore, omega-3 fatty acids are essential for healthy nutrition.
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Foods: Oily fish, flaxseeds, walnuts, soybeans, and tofu, are comparatively high in omega-3 fatty acids
Many factors including light, inflammation, ischemia, oxygen free-radicals and increasing age can potentially damage the eye, in particular the retina. There is a high concentration of omega-3 fatty acids in the retina, helping to make up the structure of the eye, playing an important protective role and maintaining healthy vision. When there is a deficiency of DHA in the diet, poor vision results with particularly poorer function of the retina. The high concentration of DHA in the retina provides for structural integrity and the proper functioning of photoreceptors. Moreover, DHA protects against harmful causes of eye damage such as light, inflammation, ischemia and oxygen free-radicals, supporting overall photoreceptor survival and maintaining vision. DHA, and specifically consumption of tuna fish, lowers the risk of eye conditions like macula degeneration. Patients who also suffer the genetic disorder retinal pigmentosa, have been associated with low DHA levels. This suggests that DHA may also be helpful in delaying the progression of the condition. EPA has a slightly shorter fatty acid tail than DHA, and does not distribute as rapidly to the eye. However, EPA remains an essential fatty acid which can readily transform into DHA performing similar beneficial biological functions, for example providing for general eye health by maintaining the integrity of blood vessels within the eye.
Bilberry: One Special Berry
Bilberries have traditionally been used in European medicine for around one thousand years. However, the pharmacological importance of bilberries was later re-established by serendipitous discovery of their apparent visual enhancing properties, particularly at night, by the pilots of the British Royal Air Force in WWII. Since then, a range of beneficial effects on the health and maintenance of the human eye is associated with bilberries.
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Bilberry is a variety of blueberry that has a particularly high content of important biologically active anthocyanosides. Bilberries are particularly versatile and have various health benefits on the eyes, and their support structure and function. When exposed to bright light, the pigment rhodopsin in the eye is broken down leading to loss of visual acuity or sharpness, especially in dim light. Bilberry can protect against breakdown and promote regeneration of rhodopsin, which is an important pigment in providing relief from poor night vision and light adaptation and sensitivity problems. The anthocyanoside content of bilberries are powerful antioxidants, which are beneficial in protecting against conditions that cause damage to the eye through oxygen free-radicals such as macula degeneration. Bilberry helps to stabilise connective tissue maintaining the integrity and healthy function of internal eye components, reducing the occurrence of cataracts. By stabilising blood vessels from leakage (known as oedema) and by exerting anti-inflammatory effects, bilberries can protect against a number of eye conditions. Diabetics prone to harmful eye conditions are advantaged by bilberry supplementation in reducing eye complications, which can cause substantial visual loss. Furthermore, by reducing blood vessel leakage and stabilising collagen within the eyes, bilberry may prevent and/or improve the increased eye pressure present in glaucoma. As previously mentioned, excessive computer use and focusing on a particular objects for lengthy periods of time is associated with eye fatigue and other uncomfortable eye conditions. The positive effect of bilberry on relieving eye fatigue, associated with excessive computer use, has also shown positive results.
Other antioxidants
Generally, antioxidants prevent the degeneration of tissues from oxidative stress causing cell damage commonly associated with ageing. Individuals with low blood levels of antioxidants have been shown to have an increased risk of eye damage, such as macula degradation and cataracts. Macular degeneration and cataracts are two of the leading causes of visual impairment and blindness, therefore it is important in maintaining a good level of nutrition to support the health of your eyes. Commonly known antioxidants include vitamin A, C, E, lutein and beta-carotene. Antioxidants are highly prevalent in fruit and vegetables.
Vitamin A (retinoids)
Vitamin A can exist in various forms, all possessing common biological activity by being metabolised into retinoic acid, in the retina. The potential health benefits of Vitamin A on the eyes are various and reportedly widespread.
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Foods: liver, carrots, sweet potatoes, spinach, mango, and vegetable soup, are comparatively high in Vitamin A.
Dietary and supplemental vitamin A is essential in maintaining the health of your eyes, and preventing various eye conditions. Lack of vitamin A can cause visual disturbances such as double vision, blurriness, night blindness, and conjunctivitis, therefore it is important to seek out vitamin A in your diet and/or by supplement. Vitamin A supplementation has been shown to reduce the occurrence, and help in the treatment, of dry eyes. Many factors influence the development of cataracts which can cause substantial visual loss, however Vitamin A has been proven to reduce the prevalence of cataracts. Vitamin A can also improve a condition known as retinal pigmentosa by slowing the progression of the disease.
Vitamin C (ascorbic acid)
The diverse health benefits of vitamin C are widely known in society. Most commonly, vitamin C is associated with being highly present in oranges, however many other foods also contain vitamin C.
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Foods: many fruit and vegetables including papaya, green and red chillies/peppers, strawberries, oranges, broccoli, and sweet potatoes, are comparatively high in Vitamin C
Vitamin C prevents the loss of photoreceptor cells in the eye after exposure to light, allowing us to see better at night. It has been suggested that this occurs due to its’ antioxidant effect, and by preventing loss of the pigment rhodopsin, which is important in night vision. Therefore, vitamin C also has a protective role against light damage. Vitamin C is also required for cellular metabolism and function. Unfortunately, vitamin C is also lost after light exposure therefore we require a healthy diet along with a dietary supplement to maintain levels of vitamin C.
Vitamin E (group of methylated phenols)
Vitamin E is a fat-soluble vitamin that exists in eight similar molecules. Vitamin E is a powerful antioxidant important to eye health, and is found in particularly high concentrations in the macula area of the eye.
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Foods: wheat germ oil, almonds, safflower oil, corn oil, soybean oil, peanuts, and spinach, are comparatively high in Vitamin E
Vitamin E is present in low levels in people with diabetes, and in even lower levels in diabetics with eye conditions of the retina. Therefore, it is highly possible that Vitamin E may be necessary for the protection against the development of such eye conditions. Vitamin E supplementation has also been shown to reduce the risk of macula degeneration. There is also some evidence suggesting that Vitamin E may help premature infants from developing eye conditions, and that Vitamin E supplementation can reduce the incidence of cataracts.
Lutein
Lutein is known for its association with healthy eyes, as an antioxidant. It belongs to the carotenoid family of biological molecules, which gives natural plants their vibrant colour.
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Foods: spinach, cabbage, broccoli, peas, and lettuce, are comparatively high in lutein
Beta-carotene
Beta-carotene is an orange pigment and is present in many orange coloured fruits and vegetables. Like lutein, beta-carotene is beneficial to the eyes by its properties as an antioxidant.
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Foods: sweet potatoes, papaya, carrots, cantaloupe/rock melon, squash/pumpkin, apricots, pumpkin, figs, and oranges, are comparatively high in beta-carotene
Other Essential Vitamins
Vitamin B1 (thiamin)
Vitamin B1, or otherwise known as thiamin, is important in regulating blood sugars and biological energy. When you are lacking Vitamin B1, commonly associated in alcoholics, beriberi disorder can occur resulting in quite substantial visual disturbances and confusion. Like some other vitamins, Vitamin B1 also acts as an antioxidant, being essential for healthy nutrition.
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Foods: fortified breads, cereals, pasta, whole grains, lean meats (especially pork), fish, dried beans, peas, and soybeans, are comparatively high in Vitamin B1
People suffering glaucoma have difficulty absorbing Vitamin B1 leaving them low in Vitamin B1, therefore it is important for these patients to seek vitamin B1 in the diet and in supplements. Vitamin B1 may also have a role in preventing eye conditions of people with diabetes, associated with the disorder.
Vitamin B2 (riboflavin)
Like Vitamin B1, Vitamin B2 (riboflavin) is important in energy regulation within the body. As vitamin B2 is water soluble, it is not stored in the body and must therefore be regularly taken up by diet or supplements. A deficiency in Vitamin B2 can cause a range of health complications, such as irreversible damage to the cornea resulting in blindness.
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Foods: yeast, liver, lean meats, eggs, green leafy vegetables, and milk are comparatively high in riboflavin.
The beneficial effects of vitamin B2 on the health of your eyes are diverse. Firstly, there is anecdotal evidence that the lack of vitamin B2 is associated with redness (or ‘bloodshot’ eyes) and inflammation of the eye, along with burning eyes. This has been justified by scientific studies indicating that vitamin B2 is important in maintaining the structure and function of the surface of the eye, implicated in conjunctivitis and damage to the cornea. Vitamin B2 has also been found to help regulate the body’s natural 24-hr clock, by an important biological function with the receptors within the eye. The relationship between the deficiency of Vitamin B2 and cataract development has been known for over 20 years. The Blue Mountains Eye Study and another long-term study have suggested that vitamin B2 is effective in reducing the risk of developing cataracts.
Minerals
Minerals help the body to metabolise vitamins and perform an important role in the body, including balancing hormone levels and nutrition.
Zinc
Zinc is an extremely important mineral involved in many biological functions promoting health. Intrinsic to its role within the body, zinc is required in enzyme activity controlling many metabolic activities. The incorporation of zinc though diet and supplementation is essential for maintaining overall health, including that of the eyes.
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Foods: oysters, red meat, poultry, beans, nuts, whole grains, fortified breakfast cereals, and dairy products, are comparatively high in zinc.
Selenium
Selenium is an important mineral as it increases the absorption of Vitamin E in the body. Selenium also acts indirectly to elevate levels of other antioxidants, and is also important for immunity and cardiovascular health.
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Foods: plant foods, brazil nuts, tuna, beef, and poultry, are comparatively high in selenium
References
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