Have you ever wondered if your mom was right all along, and fish oil really is good for you? Wonder no more...studies show that fish oil, and many other foods and supplements can help your eyes remain healthy, and will also help you see better longer.
Proper nutrients can have significant impact on prevention of the following eye conditions:
• Dry eyes – Healthy tear film has 3 layers: mucin, the lubricant layer closest to the eye surface, aqueous, the intermediate layer, and lipid, the superficial layer of long chain fatty acids that protect aqueous layer from evaporating. Proper functioning of oil glands on the lid margins is necessary to maintain healthy lipid layer. Omega-3 and -6 fatty acids can help proper functioning of the oil glands and decrease eyelid inflammation.
• Cataracts – Oxidative stress is associated with cataract formation. Dietary anti-oxidants; vitamin C, E, and caratenoids have been associated with decreased risk of cataract formation.
• Macular degeneration – excellent vision is possible well into the golden years, providing the retina remains healthy. Age Related Eye Disease Study (AREDS), found that a combination consisting of vitamins C and E, beta-carotene, zinc, copper, lutein, and zeaxanthin helped those with intermediate or advanced macular degeneration. In addition, maintaining low glycemic blood index by consuming a diet rich in “good” carbohydrates, such as whole grains, helps protect the eyes from developing macular degeneration.
Proper nutrients can improve healing after LASIK and PRK laser vision correction eye surgery.
• Omega-3 and omega-6 fatty acid supplements started a week prior to surgery and continued for at least three weeks after, improve tear film and reduce dryness after laser vision correction.
• Consider supplements formulated specifically for maintaining healthy tear film, such as Hydroeyes (www.sciencebasedhealth.com), for example.
Do’s and don’ts of nutritional supplements
• Do maintain appropriate balance between omega-3 and omega-6 fatty acids in your diet. Too much omega-6 fatty acids; the typical American diet rich in meat and not enough grains and vegetables, may not be healthy, while a diet maintaining a 1:4 ratio of omega-3 to omega-6 fatty acid is more appropriate for eye health. This diet is typical in Mediterranean countries and includes a generous amount of whole grains, fresh fruits and vegetables, fish, olive oil, and garlic.
• Do make sure to take the right kind of omega-6 fatty acid supplements – gamma linolelenic acid (GLA). GLA comes from several plant-based oils including evening primrose oil (EPO), borage oil, and black currant seed oil.
• Don’t exceed recommended daily doses of vitamins, especially Vitamin A. In the AREDS study, these were the vitamin doses that were found to reduce the age related macular degeneration: Vitamin C - 250 mg; Vitamin E - 400 IU; Vitamin A (as beta-carotene) - 15 mg; Zinc (as zinc oxide) - 80 mg; Copper (as cupric oxide) - 2 mg.
• Don’t count on nutritional supplements to treat cataracts. Once cataracts develop, the only cure is surgery.
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As people continue to live longer, the incidence of eye disease such as macular degeneration is on the rise. These types of debilitating eye diseases rob people of vision, and can result in individuals losing their independence.
ReplyDeleteIt is believed that the visal system requires up to 25% of the nutrients we take into our bodies in order to stay healthy. Impaired circulation and/or poor absorption of nutrients can significantly contribute to eye disease. Regular exercise and management of emotional stress are also critical for maintaining health.
Eye conditions/diseases such as macular degeneration, glaucoma, diabetic retinopathy, cataracts and may others can be responsive to specific nutritional supplementation
For example. there is a great deal of peer review research now showing the vision can be preserved through a proper diet and specific nutritional supplementation, and that macular degeneration is a nutritionally responsive eye disease.
The recent B vitamin study showing that those that supplement with B6, B12 and folic acid have a significant lower risk of getting macular degeneration is one of many studies proving macular degeneration to be a nutritionally responsive eye disease.
Archives of Ophthalmology recently published a meta analysis on omega-3 fatty acid and fish intake and its effect on the prevention of age-related macular degeneration (AMD).
This study identified 274 abstracts, 3 prospective cohort, 3 case-control, and 3 cross-sectional studies.
Using quantitative methods, a high dietary intake of omega-3 fatty acids was associated with a 38% reduction in the risk of late AMD. Fish intake (2x per week) was associated with reduced risk of early and late AMD.
More omega-3 and AMD specific studies need to be conducted to further investigate omega-3¹s effect on AMD.
Ref: Arch Ophthalmol. 2008;126(6):826-833.
Essential nutrients include lutein, zeaxanthin, omega-3 fatty acids, taurine, gingko biloba, lycopene, vitamin A, E, zinc, copper, selenium for example, that can help both prevent the onset of eye disease such as macular degeneration as well as help preserve vision for those with macular degeneration.
Daily eye exercises also help maintain healthy vision. For a demo of 3 great eye exercises by Dr. Grossman, one of the Country's leading behavioral optometrists, go to http://www.youtube.com/watch?v=W10j2fL0hy0
For more information on nutrition and macular degeneration and related research studies, go to Natural Eye Care for Macular Degeneration