We tend to take our eyes for granted, assuming that what affects our bodies does not necessarily influence the wellness of our eyes. We are likely to complain only when they turn red; vision diminishes or becomes blurry; or pain becomes unbearable. As long as our eyes do not manifest pain, infection, dryness, and excess tears, we presume they are in good condition. We are taken aback when the eye specialist expresses the need for regular eye check-ups like any other. Let me tell you why we need to check our eyes. With neglect, pollution, sunlight exposure, abuse, infections, nutrient deficiencies, and age, they undergo change and damage, affecting vision and eye hygiene.
Age takes its toll on our bodies around 40 years. The retina at the back of the eye becomes sensitive to light, demanding stronger light for reading and doing delicate work. In some cases, the retina may become detached without warning, resulting in blindness. Eye lenses can become less flexible and incapable of focusing well from far or near, requiring glasses. Ultraviolet rays (UV) and antioxidant insufficiency increase free radical damage and turn the lenses opaque, contributing to cataracts that require surgery and replacement of eye lens. Sunlight, smoking, and high blood pressure gradually damage the macula, the retina’s central vision, leading to partial blindness due to age-related macular degeneration (AMD), a cause of blindness.
Though we are unable to stop the aging process, there are nutritional and natural approaches like eye exercises, diet, supplements, and herbs, which can protect our vision for years to come. Recent medical breakthroughs show that high antioxidant intake can prevent some types of blindness and arrest macular damage.
Your eyes need vitamin A, carotenoids. We are well familiar with the conventional wisdom that carrots save eyes from night blindness. Beta carotene, a vitamin A precursor, in carrots provides the eyes valuable protection. Carotenoids in vegetables and fruits neutralize UV damage. The most effective one is lutein found in dark leafy greens and cabbage family and zeaxanthin in yellow and orange produce like squash, carrots, bell peppers, mangoes, yellow corn, pumpkin, and persimmons. Raw vegetables, slightly cooked, or in juice form offer them, too. Such nutrients are important to the retina.
Citrus fruits, tomatoes, cabbage family, and peppers are high in vitamin C, which protects against cataracts.
Garlic and onions provide the antioxidant glutathione, which lowers risk of cataracts by protecting the eye lens.
Omega-3 fatty acids, available in deep-sea fish like salmon and sardines and in flaxseeds, canola oils, and walnuts, have anti-inflammatory properties that keep the retina healthy by preventing inflammation and reducing incidents and complications of AMD. To be effective, fish should be consumed more than twice a week. Try these nutritional recommendations; I have seen their effectiveness on an AMD condition.
On the other hand, it is necessary to eliminate pure sugars and refined carbohydrates. In studies, they show increased risk of complications in AMD patients by causing inflammation in eye blood vessels and breaking up the retina. For further protection, cut down on fries, trans fats, and fatty food. Your whole body will benefit from such a diet.
Don’t be surprised now! Your eyes require regular training to keep muscles flexible. Untrained eyes have difficulty focusing and peripheral view becomes weak. So, every once in a while, look away from computer or book and focus on a far away view and look from side to side, stopping on a detail for half a minute to stretch your eye muscles. Repeat these movements several times in a sitting.
Make sure to watch something at a far distance (mountains, sea) or horizon to exercise different eye muscles at least once a day.
Look directly in front of you. Flap something with your hands at the side. Without moving your eye balls, keep watching your side movements. This exercise strengthens peripheral vision.
Our eyes tend to be neglected until a problem arises. Don’t wait for that to happen! Check your eyes regularly, especially with diabetes, in order to prevent such problems and others like eye pressure and detached retina.
P.S. I would like to inform my readers that this column will be the last one for the summer season. I shall resume writing during the holy month of Ramadan in September. Enjoy your summer!