Do you remember your great aunt hunching over the morning paper with a big magnifying glass in her hand? What was it like when you helped both of your parents as they recovered from cataracts surgery? Do you wonder if you'll end up just like your older brother, always passing the menu to one of the kids because you never remember to bring your reading glasses into the restaurant? You might think that it's inevitable that you'll inherit the family's "bad eyes" too and your sight will only get worse as you get older.
That's not necessarily the case. While genetics does play a role in your susceptibility to certain eye diseases, the health of the eyes themselves is largely determined by the way you take care of them and by your approach to your overall health. The food you eat, the amount of exercise you get, and the level of stress that you experience all influence the quality of your eyesight.
There seems to be a broadly held perception that eye disease is unavoidable. Though people will work hard to control their weight and cholesterol, they tend to have a "what will be will be" attitude about their eyes. The majority believe that if there is any hope of saving their sight at all, surgery is the only option. There are numerous peer-reviewed studies that show clearly that these eye conditions can respond to proper diet, lifestyle adaptations, and nutritional supplementation, and that people can preserve their vision.
Below is an outline of how proper nutrition can help you prevent and treat three common eye conditions that have come to be associated with aging. Here's a basic summary of a vision healthy diet and lifestyle: Focus on eating vegetables (especially leafy greens), whole grains, eggs, and lean meats. Drink plenty of fresh, filtered water. Avoid excess alcohol, caffeine, sugar, dairy, and toxic fats. Get a regular dose of exercise (at least 20 minutes of aerobic activity four times per week) and find a positive outlet for stress through practices like yoga or meditation.
1) Glaucoma - What is it? It is known as the "silent thief" because most people do not know they have the disease until it has progressed significantly and vision is severely compromised. If left untreated, glaucoma can result in tunnel vision, and, in the worst case, leave you completely blind. Because of the insidious nature of this disease it is essential that you make your annual visit to the doctor for a complete eye exam; the tests for glaucoma are simple and painless.
Who gets it? About one in fifty Americans over age forty has glaucoma, and it is sure to become even more common population ages. Both Hispanic and African Americans are at high risk for developing the disease - between 17 and 20 times more likely than their white counterparts. Those who are obese or suffer from arthritis or high blood pressure are also likely candidates.
What to do about it? Eat a diet high in vitamin C (citrus fruits, red peppers and tomatoes); omega-3 fatty acids (flax seed oil and cold water fish like salmon, mackerel); and magnesium (nuts, seeds, vegetables, seafood and soy products). It can be helpful to take any of the above as well as ginkgo biloba in the form of nutritional supplements. Also, drink plenty of water, but, instead of flooding the system with a few huge glasses now and then, drink 4 ounces every half hour for a total of 16 small glasses daily. This allows for maximum hydration and tissue cleansing and saves the kidneys from working overtime.
2) Macular Degeneration - What is it? This one is the heavy hitter, causing more cases of irreversible blindness more than any other disease. Central vision - essential to nearly all aspects of life as you know it - is affected when certain cells in the retina's macula begin to break down. There is no cure at this time, but natural remedies can be instrumental in slowing this disease's progress.
Who gets it? Women, smokers (the risk is elevated by 200-300%), those with uncontrolled high blood pressure, and people with digestive issues who cannot properly absorb nutrients from their food are most susceptible to macular degeneration.
What to do about it? The antioxidant power of the cartenoids lutein and zeaxanthin is key to the prevention and even the improvement of this debilitating disease. Load up on your leafy greens, including spinach, kale and collards. Also helpful to those concerned about macular degeneration: the antioxidants in bilberry (also available in blueberries and huckleberries); taurine (eggs, fish, and meats); and zinc (meats, oysters, and whole grains).
3) Cataracts - What are they? Free radicals are the natural byproduct of metabolism. They cause a phenomenon called oxidation - a process you are more likely to call "aging." Arteries harden, joints get creaky, and the eyes begin to cloud with cataracts as these free radicals accumulate over time.
Who gets them? Smokers, people with food allergies (especially wheat, dairy, and soy), diabetes patients, and those who drink more than seven drinks per week all run a higher risk of developing cataracts. That said, all sorts of people develop them: cataract removal is the most common surgical procedure covered by Medicare with 600,000 cases per year.
What to do about them? Glutathione is a compound found in the body that is composed of several amino acids; boost your levels with eggs, broccoli, avocados, garlic, onions, and cauliflower. Vitamin C is helpful in this case too, so all the more reason to add citrus fruits, tomatoes, and red peppers to your grocery cart.
The years will tick by, and, some signs of aging will be inescapable, but you can exert some control over whether eye disease is part of your experience. It's in your power to age gracefully, just like that nice bottle of red wine you set in your grocery cart beside all of those nice, eye health promoting foods.
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