EYE
HEALTH
Bilberry Gingkgo Biloba Eyebright (Euphrasia Officianalis) Carotenoids Flax Seed Oil MSM (Methonyl Sulphur Methane) NAC and Taurine Antioxidants DISEASES OF THE EYE Cataracts Retinotherapy Macular Degeneration Glaucoma Myopia Night Blindness Conjunctivitis EYE PROBLEMS Black Eye Eye Strain Watering Eyes Dry Eyes Iritis Blepharitis Floaters Bags Under The Eyes Puffy Eyes Blood-Shot Eyes Dark Circles GLOSSARY
INTRODUCTION
The story is told of Genevieve de Gaulle, niece of Charles de Gaulle, imprisoned by the Nazis at Ravensbrook concentration camp and how she supplemented her meagre rations by eating grass and berries. When deprived of even this illegal source of nourishment, she developed scurvy and ulceration of the cornea.
Eye health is no different from other health concerns in that it depends on a good supply of nutrients from within. While few of us will have suffered eye problems as a result of privations of the concentration camp, some of us are still 'starving in the midst of plenty' in the sense that in spite of abundance of food all around us we may not always be getting the nutrients we need in the quantities we need them or that we may not be able to absorb them for various reasons such as poor digestion - the result perhaps of our increasingly complex and hurried lifestyle or from cigarette smoking or because our food, though plentiful, may be denatured and unvaried or contaminated with toxins. At the start of the new millennium it is as important as ever to arm ourselves with the insurance policy of a wholefood diet, a good supply of essential vitamins and minerals with as much fresh and organic produce as possible. It may no longer be enough to aim simply for a 'balanced diet' but to survive with all our faculties intact in a world we have created but that our bodies have not yet adapted to we must aim for the best nutrition possible.
Avoiding food additives, chemicals and pollutants, reducing our consumption of saturated fats, transferring fatty acids and eating fresh fruits and vegetables especially yellow/orange food and green leafy vegetables like spinach are essential. Vitamins A, C, E and B vitamins, zinc and selenium play an important role in maintaining eye health. Smoking and high refined sugar intake may interfere with absorption of vitamins (especially vitamin C). Regular exercise improves circulation and relieves stress and pressure on the eyes.
The eyes may 'mirror the soul' but are also a good reflection of physical health. Doctors and iridologists may deduce much about your general health and pinpoint particular problems by examining the eyes. They may be bloodshot, dry, itchy, watery, swollen or have bags or dark circles; they may protrude or be yellow or our vision may be blurred; we may suffer from eyestrain, puffy eyes or headaches.
In general, visual disturbances may be part of a much larger picture and links between eye health, diet, lifestyle, environment and the individual's overall health state cannot be ignored. Diabetes, imperfect liver function and cardiovascular problems (which may result in increased pressure within the eye), even bowel health can play a part.
Pollution of food or the environment may be a major factor affecting eye health. Many diseases such as cataracts or degeneration of the macula are as a direct result of free radical damage, which can also cause ageing, heart disease and cancer. Free radicals are produced by radiation, pollution and high energy activities. Antioxidants from food or from supplementation can help prevent this damage.
Omega 3 Fatty Acid deficiency can lead to vision problems while Omega 6 deficiency can lead to dry eyes. Other minor but no less important phytochemicals present in a good fatty acid source help protect vision and other brain functions and may be lacking in refined oils.
Bilberry
Bilberry (Vaccinium Myrtyllis) is a small shrub with thick leaves and red berries which grows in Britain, Europe, Canada and USA. The term is derived from a Danish word, 'bollebar,' meaning 'dark berry' and has several synonyms including whortleberry, huckleberry, blaeberry and blueberry. Both leaves and fruit may be used medicinally, the fruit especially being highly nutritious. During World War II pilots were reported to have taken Bilberry jam in the hope of improving their night vision. The compounds found in bilberries (antihumanism) have important implications for eye health: they may improve circulation and enhance oxygen and energy levels; they may protect collagen, a protein found in connective tissue (especially important in glaucoma); they may improve the action of visual pigments in the retina and its ability to adapt to darkness; they may reduce blood sugar levels. Their bioflavonoid content (which gives the berries their rich colour) increases the strength of capillaries, while their vitamin A and C content may reduce the risk of cataracts and help remove toxic chemicals from the retina.
Bilberry has no known side-effects and is safe to use during pregnancy. Research has proved its value in both the treatment and prevention of conditions such as cataracts, retinopathy, glaucoma and macular degeneration. About 200 - 400 mg daily of a standardised extract would be useful.
Gingkgo Biloba
The well-known 'memory' tree has been used for thousands of years for improving brain, including visual, function. It contains compounds called ginkgolides and bilobalides which increase blood supply to the brain, thus improving uptake of glucose and oxygen required for the brain to work at maximum efficiency. The plant has also antioxidant properties which protect the vulnerable nerves from damage. About 100 mg of a standardised extract daily would be useful.
Eyebright (Euphrasia Officianalis)
Euphrasia is a small plant with lilac flowers native to Britain and Europe. It contains substances called phenolic acids and glycosides which have astringent properties and can dry up secretions and relieve inflammation. It is therefore useful in conditions such as conjunctivitis, blepharitis and hayfever or itchy eyes or eyes which are sensitive to light. Eyebright is available in tincture and standardised extract form. Dilute and sterilised infusions have been used as eye washes.
Carotenoids
Carotenoids are a family of powerful antioxidants. They are the pigments (compounds which provide colour) found in fruits and vegetables and plants and include beta-carotene from red and yellow and green fruits and vegetables, lutein from spinach and other greens, and lycopene from tomatoes, especially tomato sauce. Beta-carotene acts as a precursor to Vitamin A: the body converts as much Vitamin A as it needs from beta-carotene rich foods or supplements. It is therefore the preferred method of supplementation as over dosage is less likely; beta-carotene also reaches more parts of the body than Vitamin A. Up to 12,500 i.u. of natural beta-carotene per day would be appropriate.
Flax Seed Oil
Apart from being a rich source of Omega 3 Fatty Acids, flax contains the antioxidant nutrient beta carotene, carotenoids and Vitamin E. Higher Nature Flax Seed oil can be used for salad dressings or added to prepare cooked dishes such as rice and potatoes.
MSM (Methonyl Sulphur Methane)
MSM is an organic source of sulphur, which amongst its many other properties has been shown to be important for collagen and connective tissue. It works on the bonds between the molecules which constitute these cells. MSM has also an important role to play in relieving inflammatory conditions such as seasonal or allergic rhinitis and may help with symptoms such as streaming eyes. Harpagaphytum (Devil's Claw) may also be useful here for its general anti-inflammatory properties.
NAC and Taurine
N-Acetyl Cysteine (NAC) is a powerful form of the amino acid l-cysteine. It works by increasing levels of glutathione, a protective antioxidant found in the lens and the retina. About 500-600 mg per day on an empty stomach would be a suitable dose. Broccoli also helps glutathione levels in the body. Another important amino acid for eye health is taurine which can protect against cataracts and diseases of the macula and retina. Taurine is not suitable for use with aspirin or for those suffering from stomach or duodenal ulcers. Leading cat food manufacturers now add taurine to their products to aid feline eye health.
Antioxidants
Antioxidants are always useful in cases of chronic disease. Vitamin A, C, E and trace mineral zinc are recycled in the body by the trace mineral selenium. Foods to boost your anti-oxidant intake include the following: red and yellow and green foods like broccoli, carrots, cabbage, peppers, spinach, sweetcorn, tomatoes, watercress, apricots, mangoes, melon, nectarines, peaches, watermelon for beta-carotene and other carotenoids; animal and fish liver also contain large amounts. Eat red, blue and purple foods for their Vitamin C and flavonoid content: berries, beetroot, blackcurrants, strawberries, cranberries, red grapes; also citrus fruits and green foods such as parsley, broccoli and brussel sprouts. Wheatgerm, nuts, seeds, avocados and tahini will provide Vitamin E. Zinc can be obtained from wholegrains, lentils, oats, oysters, and shrimps, haddock, and egg yolk amongst others. Tuna, oysters, herring, chicken, courgettes, mushrooms, cottage cheese, brazil nuts are good sources of selenium.
DISEASES OF THE EYE
Cataracts
The lens becomes thickened and cloudy or less transparent and eyesight gradually worsens to the point of blindness. Symptoms are usually painless and may be age-related. The condition occurs often in over 65's (45% of sufferers are in the 65-74 age group) and may be linked to free-radical damage. Diabetes, excessive ultraviolet light, iritis, heavy metal toxins, steroids and antihistamines may all increase risk. Dietary helpers include increasing intake of fish, fruit and vegetables including spinach, carotenoid-rich foods such as broccoli and carrots, and avoiding saturated fats, refined foods, white sugar and drinking plenty of filtered water, reducing dairy intake. Useful supplements are bilberry and lutein for their antioxidant properties; they also help remove toxic chemicals and help the lens adapt to bright light. A natural beta-carotene supplement or Vitamin A (less than 10,000 i.u. if pregnant), Vitamins C, E and B Complex and a good multivitamin supplement is recommended. According to numerous studies, Vitamin C (500 - 1000 mg daily) not only reduces risk but acts as a preventive and may even halt the progression of the disease. Both Vitamin C and glutathione are important antioxidants for the lens. Cataracts may also be linked to diabetes.
Retinotherapy
Damage to the retina (the part of the eye which absorbs light and forms images) may lead to partial or total blindness. Both high blood pressure (HBP) and diabetes are risk factors. HBP may result in enlarged blood vessels in the eye and the accumulation of fluid. the part of the retina responsible for adaptation to dark and light appears to be responsive to treatment with bilberry, while quercetin and magnesium and chromium may be indicated in some cases of diabetic retinopathy. Lipoic Acid, a nutrient found in red meats, may also be taken in supplement form (about 150 mg daily) for its protective properties.
Macular Degeneration
This is a common eye problem for over 70's and is a leading cause of blindness in this age group. Loss of sight in the centre of the field of vision may be an early warning sign, as the macula is the part of the retina where detailed vision is generated. Macular damage is triggered by free radical damage and antioxidants protect against this. Arterial damage and high blood pressure are again risk factors. Smoking is a high risk factor; fried and tinned foods should be kept to a minimum. Fruits and vegetables, especially green leafy ones, should be consumed regularly for their high carotenoid content; the diet should be low in sugar, caffeine and alcohol. Eyes should be protected from strong sunlight. Boot lutein, zeaxanthin and zinc have been found to be important preventive nutrients. About 250 mg of standardised bilberry extract, 200 mcg of selenium, 1g of Vitamin C and 400 i.u. of Vitamin E would be useful in supplement form.
Glaucoma Drainage from the aqueous humour (the liquid inside the eye) may result in a build-up of fluid behind the eyeball and can lead to blindness. There are two important factors in prevention and treatment relieving pressure and improving collagen structure of the eye tissue. Although not a cure, high levels of Vitamin C (at least 5g) together with a good multivitamin to maintain copper levels in the body if taken regularly may relieve pressure. Bioflavonoids, magnesium and alpha lipoic acid supplements have been found to be beneficial. Bilberry or grapeseed, natural beta-carotene helps strengthen the small capillaries and eye tissue. The diet should be fruit and vegetable based with fish and eggs. Moderate exercise e.g. walking can help reduce eye pressure. Glaucoma can easily be detected by opticians.
Myopia
While cataracts and glaucoma may be relatively rare conditions, myopia or short sightedness may be more frequently seen. However some researchers regard these eye diseases as interconnected and part of the same process of degeneration. Bilberry has been used with success in reducing near-sightedness.
Night Blindness
This condition is not true blindness but an ability to adapt to night vision. The cones at the back of the eye which deal with colour require a purple pigment called rhodopsin (visual purple). Bilberry and grapeseed extract may help to regenerate the pigment. The condition may be the result of insufficient Vitamin A or zinc. The problem may also be linked with poor bowel or liver function.
Conjunctivitis
Conjunctivitis is an inflammation of the conjunctiva (a membrane that lines the eyelids) as a result of viral, bacterial infection or an allergic response. A proper diagnosis is essential. There may be swelling, pain and sticky discharge and antibiotics will be prescribed for bacterial infection.
Irritants such as pollution, chemicals or allergens from the environment can be the cause. General immune stimulants like echinacea and goldenseal and vitamin C will help the sufferer fight the infection. Bromelain and Vitamin C might also bring down any swelling. Regular conjunctivitis may indicate vitamin A deficiency.
GLOSSARY
ANTHOCYANADINS - flavonoid compounds found in Bilberries
ANTIOXIDANTS - any substance which protects the cells from oxidative damage by 'free radicals': unbonded, high energy molecules which bring about a chain reaction in the chemical structure of the cells causing cumulative damage. Powerful antioxidants are beta carotene, vitamins C and E, bioflavonoids, proanthacyanadins, polyphenols. Although not an antioxidant, selenium is important because it helps recycle antioxidants.
CAROTENOIDS - naturally occurring fat-soluble flavonoids from plants such as leafy green, yellow vegetables, vitamin-C rich fruit and berries e.g. beta-carotene from carrots, lutein and zeaxathnin from leafy vegetables such as spinach.
FLAVONOIDS - substances which give fruit and vegetables their colour, taste and smell. The darker they are, the richer they are, e.g. berries, leafy green vegetables. they tend to protect small blood vessels.
CONJUNCTIVA - a membrane which lines the eyelids and covers the white of the eye.
CORNEA - a clear window-like membrane which covers the front of the eye. It has no blood vessels but is supplied with nerves and is very sensitive.
IRIS - the highly coloured central layer of the sclera which lies in front of the eyeball; it may be brown, blue or green and contains the pupil.
LENS - resembles a small magnifying glass which is crystal-like and is focussed by the ciliary muscles.
MACULA LUTEA - a small yellow area where vision is at its sharpest and detail is seen (here there are only cones, no rods).
OPTIC NERVE - the pathway at the back of the eye which takes visual messages to the brain.
PUPIL - an opening in the centre of the iris which can vary in size according to the amount of light passing through it.
RETINA - a multi-layered membrane at the back of the eye containing pigment cells and cells shaped like rods and cones.
SCLERA - white of the eye, the tough outer layer of the eyeball.
VITREOUS HUMOUR - a clear transparent jelly situated behind the lens.
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