3 Ways to Improve Your Eyesight
by Joseph Mercola: Lifting
Weights for Dummies in Four Easy Steps
has collected some tips you can use to sharpen your vision. Here
are some of them:
C, E, and minerals like copper and zinc are essential to eyesight.
Antioxidants protect your macula from sun damage, and foods rich
in sulfur, cysteine, and lecithin help protect the lens of your
eye from cataract formation. The omega-3 fat DHA provides structural
support to cell membranes that boost eye health.
Limit Environmental Toxins
that contribute to eye damage include fluorescent lights, computer
screens, environmental allergens, and chlorine in swimming pools.
sleep is essential for eye health. Sleep time allows your eyes to
fully rest, repair, and recover.
To see the
rest of their tips, you can click on the link below.
Your eyes are
your window to the world, and it's easy to take that "window" for
granted until your vision begins to fail you. It's important that
you realize now that failing vision is not an inevitable part of
aging, though it is a common "side effect" of our modern lifestyles.
obesity and diabetes are at epidemic proportions right now, and
both can impact your eyesight.
if you smoke or spend a lot of time in front of the computer, this
too can take a toll on your vision health. What do all of these
risk factors have in common? They're all lifestyle related. And
as the Yahoo Health article above also noted, it's often primarily
lifestyle basics that can impact your vision. So along with eating
right, limiting environmental toxins and sleeping, as Yahoo suggested,
what else can you do to maintain healthy vision?
Antioxidants for Your Eyes
The job of
an antioxidant compound is to neutralize dangerous free radicals
in your body, including your eyes. Certain antioxidants have been
shown to be of particular benefit to your eyes, and those most often
talked about are:
Both of these
nutrients, found in eggs, spinach, and other leafy green vegetables,
may significantly reduce your risk
of age-related macular degeneration, a leading cause of blindness.
So I recommend making it a point to include these foods, in their
raw, undamaged form, in your diet.
science is now revealing that astaxanthin is really the ULTIMATE
carotenoid for eye health and the prevention of blindness. It's
a much more powerful antioxidant than both lutein and zeaxanthin,
and has been found to have protective benefits against a number
of eye-related problems, including:
macular degeneration (ARMD)
eye diseases (i.e., retinitis, iritis, keratitis, and scleritis)
is produced only by the microalgae Haematoccous pluvialis when its
water supply dries up, forcing it to protect itself from ultraviolet
radiation. It's the algae's survival mechanism Astaxanthin
serves as a "force field" to protect the algae from lack of nutrition
and/or intense sunlight. There are only two main sources of astaxanthin:
the microalgae that produce it, and the sea creatures that consume
the algae (such as salmon, shellfish, and krill).
to Help Protect Your Vision
Mark Tso of the Wilmer Eye Institute at Johns Hopkins University
has aptly demonstrated that astaxanthin easily crosses into the
tissues of the eye and exerts its effects safely and with more potency
than any of the other carotenoids, without adverse reactions.
Tso determined astaxanthin could help ameliorate or prevent light-induced
damage, photoreceptor cell damage, ganglion cell damage, and damage
to the neurons of the inner retinal layers. Other researchers (Shimidzu
et al, Bagchi, Martin
et al, and Beutner)
have since confirmed Dr. Tso's finding that astaxanthin is the most
powerful antioxidant ever discovered for eye health, giving your
eyes an additional layer of long-term protection.
eye fatigue, eyestrain, blurring and diplopia (aka "double vision,"
caused by unequal action of your eye muscles) are problems for many
people today who work in front of computer displays for long periods
of time. Research shows astaxanthin may be beneficial for such issues:
- A 2002
Japanese study by Nagaki set out to examine the effects, if
any, of astaxanthin on these types of visual problems among computer
workers. They found that giving these workers just 5 mg of astaxanthin
daily for four weeks resulted in a 46 percent reduction in eyestrain
and improved eye focusing.
study by Nakamura in 2004 found similarly positive effects
on eyestrain at doses of 4 mg, and even better effects at 12 mg.
In fact, there are now NINE different human clinical astaxanthin
studies published in the area of eye fatigue, all showing positive
studies have demonstrated that natural astaxanthin supplementation
can also help with a wide range of other common eye issues, including
also helps maintain appropriate eye pressure levels that are already
within the normal range, and supports your eyes' energy levels and
Krill oil is
a great source of both healthy omega-3 fat (which I'll discuss below)
and astaxanthin, but there are also astaxanthin supplements on the
market that are specifically formulated to support optimal eye health.
If you are
going to give astaxanthin a try, I recommend starting with 4 mg
Basics for Healthy Eyes
your eyesight as you age involves many of the same commonsense strategies
that will help you prevent chronic disease of all kinds. This includes:
for your cardiovascular system.
High blood pressure can cause damage to the miniscule blood vessels
on your retina, obstructing free blood flow.
One of the primary
ways to maintain optimal blood pressure is to avoid fructose.
Research by Dr. Richard Johnson, chief of the division of kidney
disease and hypertension at the University of Colorado, shows
that consuming 74 grams or more per day of fructose (equal to
2.5 sugary drinks) increases your risk of having blood pressure
levels of 160/100 mmHg by 77 percent!
your blood sugar. Excessive sugar in your blood can pull
fluid from the lens of your eye, affecting your ability to focus.
And, it can damage the blood vessels in your retina, also obstructing
blood flow. To keep your blood sugar in a healthy range, follow
nutrition guidelines, exercise
and avoid excess sugar, especially
plenty of fresh dark green leafy vegetables, especially kale.
Studies have shown that a diet rich in dark leafy greens
helps support eye health, and those with the highest consumption
of carotenoid-rich vegetables, especially ones rich in lutein
and zeaxanthin, had increased vision health.
plenty of healthy animal-based omega-3 fat. A study published
in the August
2001 issue of Archives of Ophthalmology found that consuming
animal-based omega-3 fatty acids was protective of your healthy
vision. Unfortunately, due to widespread pollution and fish farming,
fish is no longer an ideal source for omega-3 fats unless you
can verify its purity. My favorite alternative is krill oil.
trans fats. A diet high in trans
fat appears to contribute to macular degeneration by interfering
with omega-3 fats in your body. Trans fat is found in many processed
foods and baked goods, including margarine, shortening, fried
foods like French fries, fried chicken and doughnuts, cookies,
pastries and crackers.
aspartame. Vision problems are one of the many potential
acute symptoms of aspartame
smoking. Smoking increases free radical production throughout
your body, and puts you at risk for less-than-optimal health in
many ways, including the risk of decreased vision.
Mind and Your Eyes Also Crucial to Optimal Vision
your mind may have a significant impact on how
well you can see. Research by Harvard University psychologist
Ellen Langer and colleagues found that when people were primed
to believe they had excellent eyesight, their vision improved.
Likewise, when participants were told their eyesight would improve
with practice, it did. The same occurred when people adopted a "try
and you will succeed" mindset they tried, and their vision
can influence how well you see in part because your mind is the
source of much of the stress from outside sources brought to bear
upon your eyes.
of effort in your mind, of whatever sort, transmits a motor impulse
to your eye, and every such impulse causes a deviation from the
normal in the shape of your eyeball and lessens your foveal sensitivity.
if you want to have ideal vision you must minimize stress in your
mind. Mental strain of any kind always produces conscious or unconscious
eyestrain and if the strain takes the form of an effort to see,
an error of refraction is always produced. So while you cannot "make"
yourself see, by learning to control your thoughts you can accomplish
that end indirectly.
Relaxation Helps You See
When a disturbing
thought is replaced by one that relaxes, your squint disappears,
the double vision and the errors of refraction are corrected and
this is as true of abnormalities of long standing as of those produced
voluntarily. In a fraction of a second the highest degrees of refractive
error may be corrected, a squint may disappear, or the blindness
of amblyopia may be relieved. If the relaxation is only momentary,
the correction is momentary. When it becomes permanent, the correction
cannot, however, be obtained by any sort of effort. It is fundamental
that you understand this; for so long as you think, consciously
or unconsciously, that relief from strain may be obtained by another
strain your improvement will be delayed.
That is why
RELAXING your eyes and addressing
the stressors that contribute to the stress are the keys to
help you recover your vision. You can read
more about this system to restore your vision naturally, which
I personally used successfully to regain my own vision without the
use of glasses or contacts, here.
noted above takes time and dedication, but you can combine it with
System a patented, clinically proven, and FDA-cleared
vision training system, which helps improve your vision fitness
and relieve your visual stress in a far shorter time, about 10 minutes
a day. Now, this is not a quick fix if you have a serious visual
dysfunction, but it is a pretty amazing solution for relieving daily
eye stress. Remember, though, you should always check with your
vision specialist prior to any vision therapy.
may contribute to the strain to see that result in poor eyesight,
but its foundation lies in wrong habits of thought.
is the impairment or destruction of vision due to any fault in the
construction of your eye. Of two equally good pairs of eyes, one
will retain perfect sight to the end of life, and the other will
lose it in kindergarten simply because one looks at things without
effort and the other does not.
So in addition
to improving the nutrients and antioxidants your central nervous
system and eye receive by focusing on high-quality nutrition, as
discussed above, you can also support eyesight by optimizing blood
flow through relaxation and controlling your thoughts. Mental strain
may produce many different kinds of eyestrain, but there is only
one solution for all of them, namely, relaxation.
Health May 20, 2011
2012 Dr. Joseph Mercola
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