[Health&Healing] 4 Tips to Protect Eyesight As We Age

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Misty L. Trepke

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Four Tips to Protect Your Eyesight as You Age

 

http://www.mercola.com/2004/jan/7/eyesight.htm

By Dr. Joseph Mercola

with Rachael Droege

 

Of all the five senses, most people would least want to lose their

sight. Eyes provide not only a window to the world, but also a

means to discovering new things. As such, losing their eyesight is

one of the common concerns that people have as they age. Let's first

be clear that simply aging doesn't mean that your eyesight will

diminish, as there are plenty of people in their 80s and beyond who

still have good eyesight. However, as you age changes can indeed

occur that may weaken your ability to see.

 

For those who are fortunate enough to have their eyesight, here are

some tips to help keep your eyes strong and in good health no matter

what your age.

 

Take Fish Oil Regularly

 

A fat found in fish called docosahexaenoic acid (DHA) may help

protect and promote healthy retinal function. DHA is concentrated

in the eye's retina and has been found to be particularly useful in

preventing macular degeneration, the leading cause of blindness.

 

I don't recommend eating fish due to the concerns of mercury and

other toxins that have been found in fish from oceans, lakes and

streams and farm-raised fish. The exception is fish that you have

had lab-tested to ensure it is free from contamination.

 

The best choice is to take a high-quality fish oil, or cod liver

oil, regularly. Both fish oil and cod liver oil are rich in DHA

and EPA, and the fish oils I recommend are purified to the highest

standards so you don't need to worry about contaminants. At this

time of year you will likely benefit from cod liver oil, which

contains vitamin D that many are deficient in at this time of year,

but you will want have your vitamin D levels tested to be sure.

 

Get Plenty of Lutein

 

Lutein is a carotenoid found in vegetables and fruits. While beta-

carotene, another carotenoid, is commonly thought of as important

for vision health, lutein may be even more important.

 

Lutein, which is found in particularly large quantities in green,

leafy vegetables, acts as an antioxidant, protecting cells from

free radical damage. If you eat a healthy diet, you should receive

more than enough lutein from the food you eat.

 

Unfortunately, most Americans don't eat enough healthy foods and

therefore don't get enough lutein. This is particularly true if

you rely on fast food as a staple part of your diet.

 

This is easily remedied by adding lutein-rich foods to your diet.

Some excellent sources include kale, collard greens, spinach,

broccoli, brussels sprouts and egg yolks, particularly raw egg

yolks. Egg yolks also have zeaxanthin, another carotenoid, in an

equal amount to lutein. Zeaxanthin is likely to be equally as

effective as lutein in protecting eyesight.

 

It is important to note that lutein is an oil-soluble nutrient, and

if you merely consume the above vegetables without some oil or

butter you can't absorb the lutein. If you are consuming vegetable

juice, it would be wise to use cod liver oil in the juice to

maximize your lutein absorption, as well as the absorption of other

important nutrients like vitamin K.

 

Eat Dark Colored Berries

 

Not only do berries taste great, but also the compounds that give

them their dark color are great for your health. The European

blueberry, bilberry, is known to prevent and even reverse macular

degeneration, and bioflavonoids from other dark-colored berries

including blueberries, cranberries and others will also be

beneficial.

 

They work by strengthening the capillaries that carry nutrients to

eye muscles and nerves.

 

Avoid Trans Fat

 

A diet high in trans fat appears to contribute to macular

degeneration. Trans fat may interfere with omega-3 fats in your

body, which are extremely important for your eye health.

 

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.