Keeping and Nourishing Your Eyes and Eyesight

Some common eye conditions are:

 

Macular degeneration–A common, painless eye condition in which the central portion of the retina deteriorates and does not function adequately. Some causes are: age, not enough veggies/fruits, high blood pressure.

 

Glaucoma—Fluid pressure in the eye builds which damages the optic nerve. Causes are: diabetes, cataracts, and inflammation.

 

Poor Night vision—cataracts and (need for glasses?) Causes: Diabetes, lack of Vit A, sustained bright sunlight, zinc deficiency.

 

Cataracts– A cataract is a clouding of the eye’s natural lens, which lies behind the iris and the pupil.

Cataracts are the most common cause of vision loss in people over age 40 and are the principal cause of blindness in the world. In fact, there are more cases of cataracts worldwide than there are of glaucoma, mac degen, and diabetic retinopathy combined.

 

Astigmatism– An imperfection in the curvature of your cornea — the clear, round dome covering the eye’s iris and pupil — or in the shape of the eye’s lens. Causes: Genetic. Some forms of astigmatism can be a sign of keratoconus,a cone-like bulge of the cornea, which can distort vision. That’s why it is crucial that children have regular eye exams to detect astigmatism or other vision problems as early as possible.

 

Dry eyes—Dry, irritated, red eyes. Causes: The natural aging process, especially menopause. Side effects of certain drugs like antihistamines. Diseases that affect your ability to make tears, like Sjogren’s syndrome, rheumatoid arthritis, and collagen vascular diseases.

 

Light sensitivity– Photophobia, or light sensitivity, is an intolerance of light. Sources such as sunlight, fluorescent light and incandescent light all can cause discomfort, along with a need to squint or close your eyes. Headaches, and other body aches, may also accompany light sensitivity. Light-sensitive people sometimes are bothered only by bright light.

 

Ways to support ALL of these conditions:

 

Exercise (again!)—Studies show that moderate to intense exercise at 3 times a week significantly lowers OPP (ocular perfusion-contributes to glaucoma if elevated)

 

• Fill your plate with:

 

• Green leafy vegetables like spinach, kale, collards, chard.
• Salmon, sardines and other oily fish
• All things Eggs
• Citrus of all types
• Tomatoes
• Berries (including bilberries)
• Good grains such as quinoa or whole (soaked) oats
• Sunflower seeds, almonds and pistachios (Vit E)
• Beef, poultry and bean
• Organic non GMO corn
• Carrots of course!
• Legumes
• Olive oil

 

 

Supplements:

 

Antioxidants—Vit C and E, Black Cumin Seed Oil, Turmeric/Curcumin

Zeaxanthan—promotes cognitive functioning in older age

Zinc

Vitamin A

Astaxanthin—a caratenoid and one of most powerful antioxidants

Fish Oil—krill oil is a good choice

Flax seed oil—Barleans– a good choice (keep in fridge)

Lutein-also found in tomatoes, green or yellow vegies and egg yolk

Saffron—protects and prevents the breakdown of light-sensitive cells

 

** A few supplements with combined ingredients are:

1. Nutra-Vision–Dr. Al Sears
2. Eye Support–Dr. Mercola
3. Macugaurd Ocular Support with Saffron—Life Extension

 

**Find organic dried bilberries at Nuts.com

 

A Healthy Eye Recipe: White Bean soup with greens

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, chopped
• 2 cups (¼” diced) butternut squash
• 2 celery ribs, diced
• 8 ounces cremini mushrooms, chopped
• 3 garlic cloves, minced
• 2 fresh bay leaves
• 5 fresh sage leaves, chopped
• 2 teaspoons Herbes de Provence
• ¼ cup dry white wine (optional)
• 4 cups Vegetable Broth
• 1 (14-ounce) can Organic Diced Tomatoes
• 1 (14-ounce) can Organic Cannellini Beans
• 6 fresh thyme sprigs (bundled and tied with string)
• 2 teaspoons balsamic vinegar
• 1 bunch kale leaves, washed and chopped
• pecorino cheese, optional, for serving
• toasted baguette, optional, for serving

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the onion and generous pinches of salt and pepper and cook, stirring occasionally, until soft and lightly browned about 5-8 minutes.
2. Add the butternut squash and celery and stir.
3. Add the mushrooms, another pinch of salt and a few grinds of pepper, and cook until soft, about 8-10 minutes.
4. Add the garlic, bay leaves, sage and Herbes de Provence. Stir, then add the wine and stir again. Add the vegetable broth, tomatoes, beans and bundled thyme sprigs. Simmer for 30 minutes, until thickened, stirring occasionally. Remove the thyme stems and bay leaves.
5. Add the balsamic vinegar. Stir in the chopped kale and cook until wilted, about 5 minutes. Taste and adjust seasonings.
6. Serve with pecorino cheese and toasted baguette if desired.