eye health, visual test, vision

Good Nutrition Can Protect Eyesight

Nutrition / By
eye health, visual test, vision

The first time that I ever considered nutrition to be a major player in the eye health playoffs was in 1994 when I took my mother in for an annual eye checkup.  She was 74 years old. She had suffered from dry Age-related Macular Degeneration (AMD) for years; but, did not share any of the details with her children. The only thing she told us was that her vision clarity had diminished.  The dry AMD had not really slowed her down much because it seemed that she had maintained almost 90 percent of her eyesight.

There is disagreement between eye specialists as to which disease causes the most blindness in the world – AMD or cataracts. Of the 27 million cases of blindness in the U.S. Age-related Macular Degeneration is the cause of 10 million cases of blindness annually in the United States. (1) Cataracts and Glaucoma are the next two prime causes.

Causes of AMD

Your macula is essential for the central vision in your eyes and allows you to see color and crisp details that are important for reading, driving, watching TV, distinguishing faces and so many other everyday activities that make up your life. Vision problems—especially those related to the light-sensing area of the eye called the macula—are becoming increasingly common. 

There are two types of macular degeneration – wet and dry.  The most prevalent is the dry type. In each case, it involves vision loss due to damage to the retina. It typically attacks older adults.  Fortunately for my mother, her’s was of the dry variety.  And, even more fortunate, hers did not deteriorate to wet macular degeneration.   The primary treatment of early dry macular degeneration is nutritional with high levels of antioxidants. More advanced cases would be treated with nutritional supplements. My mother was prescribed a multi vitamin with high levels of zinc.

Some of the factors contributing to the onset of AMD are controllable: Smoking, being overweight overall – especially around the abdomen; and, having unchecked cardiovascular disease or high blood pressure all increase a person’s risk for AMD.  High blood pressure affects macular degeneration by restricting the amount of oxygen getting to your eyes, and may raise your risk for the disease.  Long-term exposure to the sun without eye protection is, similarly, a risk factor. (2)

Non controllable risk factors are more numerous than those that are controllable. The number one factor is age. Because of this, the older a person is, the more likely he or she is to have Age-related Macular Degeneration.  Ethnicity plays a role too. Macular degeneration is more common in Caucasians, followed by Chinese and Hispanics/Latinos, with the least  risk for African-Americans. Caucasians are also more likely to go blind from AMD than African-Americans.  Heredity plays an important role, a family history of macular degeneration has been shown to be a factor. Other factors to the risk puzzle include: light-colored irises; far-sightedness; high levels of C-reactive protein (CRP) which is a marker of inflammation in the body; and being female. Females are more susceptible to AMD than males are, but, only because they are more likely to live longer than men. (3)

Causes Of Cataracts

When we are born, the natural lens of our eyes are made mostly of water and protein. At birth, most eyes have clear lens, as a result, light is allowed to pass to the retina so that it can be transmitted into signals to send to the brain. As we age, the proteins start to clump, forming cloudy areas on the lens. This is a cataract.

Cataracts are a leading cause of vision loss in adults over age 55; and by age 80, more than half of all Americans have cataracts.(4) Clouded vision caused by cataracts can make it more difficult to read, drive a car (especially at night) or see the expression on a friend’s face.  My 85 year old Mother-In-Law had her cataract surgery last month and is overjoyed at how well she can now see.

Some inherited genetic disorders that cause other health problems can increase your risk of cataracts. Cataracts can also be caused by other eye conditions, past eye surgery or medical conditions such as diabetes. Long-term use of steroid medications, too, can cause cataracts to develop.

As we age, the lenses in our eyes become less flexible, less transparent and thicker. Age-related and other medical conditions cause tissues within the lens to break down and clump together, clouding small areas within the lens.

As the cataract continues to develop, the clouding becomes more dense and involves a bigger part of the lens. A cataract scatters and blocks the light as it passes through the lens, preventing a sharply defined image from reaching your retina. As a result, your vision becomes blurred.

How can cataracts be prevented? Cataracts generally develop in both eyes, but not evenly. The cataract in one eye may be more advanced than the other, causing a difference in vision between eyes. No matter your age, there are steps you can take to help prevent cataracts or slow their development. Don’t wait until your vision becomes affected to start thinking about cataracts. The following seven healthy tips will help:

  • See your eye doctor regularly
  • Eat a diet rich in beneficial nutrients as discussed below
  • If you smoke, quit 
  • Drink only in moderation
  • Protect your eyes from the sun
  • Keep your diabetes under control
  • Limit the use of corticosteroid medications (5)

What Is Glaucoma?

Glaucoma is a severe condition caused by high pressure within the eye. The eye is a very complex; but fragile, system.  As we have already seen, Glaucoma is one of many conditions that can lead to vision loss and blindness. Some forms of glaucoma can be treated by relieving pressure from the eye.  Others are degenerative or come from irreversible conditions.

The eyes make a fluid that bathes and nourishes the optic nerve.  This fluid usually flows out of the eye through a canal, but when the channel it uses becomes disrupted and blocked, it cannot leave. That leads to a backup of fluid within this canal. The buildup of fluid creates pressure inside of the eye and causes vision issues when it presses on the ocular nerve in the back of the eye.  There are two types of Glaucoma, Open Angle and Angle-closure Glaucoma. Open Angle is the most common. (6) Also referred to as wide-angle, is the result of the drain structure restricting the flow of fluids. Open-angle glaucoma causes gradual vision loss that begins with peripheral vision or the edges of a person’s field of vision. Typically, open-angle glaucoma will affect both eyes. 

Angle-closure glaucoma advances faster than other types, sometimes catching the victim by surprise with sudden symptoms.  One of the most common symptoms of angle-closure glaucoma is eye pain.  Some people describe the pain as a dull ache while others feel a sharp sensation originating from their forehead or eyes.  It may almost reach the severity of a migraine.  Additional symptoms are for the vision to become cloudy or blurry.  Sometimes these symptoms develop rapidly and suddenly, sometimes vision may worsen in a matter of minutes.(7)

Family History and Genetics

If you have a family history of glaucoma, then you are more likely to develop it yourself. This is particularly the case if your parents had glaucoma, as it is an inherited condition. There are many different varieties of the disorder. Some are more likely to pass through genetic inheritance than others. If someone in your immediate family has this condition, you should tell your optometrist.  The recommendation is that a test  for  Glaucoma be given each year to those who have a recent family history.

Good Nutrition Can Improve Your Eyes Naturally?

As we are finding  about so many health  conditions, good eye health begins with the food on your plate.  The best way to maintain or improve your eyesight naturally is to give your eyes what they need to be healthy. A steady supply of nutritious foods and vitamins keeps your eyes – and your body in general – at their peak.  A diet that includes fruits and vegetables – they are a primary source of carotenoids –  can have overall benefits for vision health. Certain fruits and vegetables with higher vitamin A and C content have been shown to reduce glaucoma risk. Some of the most helpful fruits and vegetables for healthy vision are:

  • Apricots
  • Collard Greens
  • Cabbage
  • Cantalope
  • Kale
  • Spinach
  • Celery
  • Carrots
  • Radishes
  • Sweet Potatoes
  • Beets.

Because oxidative stress is associated with damage to the optic nerve, antioxidants may help to prevent further injury. Dietary sources of antioxidants include:

  • Pomegranate
  • Acai berries
  • Cranberries
  • Dark chocolate
  • Black and Green tea
  • Bilberry
  • Lycopene (from tomato products)
  • Dark green leafy vegetables like kale and spinach, and flax seeds. (8)

Supplements that include Vitamins A, B-complex, C, and E as well as the minerals Magnesium, Calcium and Zinc are also helpful.  Lutein and Zeaxanthin have been shown to be very beneficial; as has fatty fish-Salmon, Mackerel, and Sardines – all loaded with Omega – 3s.  Lutein is a pigment found in high concentrations in a layer of the retina where pigment-packed cells help shield against excess light. Solid scientific research shows that  lutein supplementation aids this process in our eyes to naturally improve vision. Zeaxanthin  provides great antioxidants to help against age-related vision problems such as cataracts and macular degeneration. (8) Given the breadth of nutritional supplements available over-the-counter, it is important to discuss with your eye doctor all prescription, herbal, vitamin, mineral, and over-the-counter remedies you currently take. What we know, is that certain herbs such as ginkgo and bilberry may even increase the risk of bleeding with glaucoma surgery. (9)

Have Regular Eye Examinations

The World Health Organization (WHO) states that approximately 80 percent of all vision impairment in the world is avoidable. But, we tend to take our orbs for granted.  After turning 50, everyone should have a physician directed eye examination yearly.  Unlike your kidney or a lung, eye transplants are not yet possible.