From endless hours spent in front of computers to scrolling through smartphones, our eyes are subjected to constant strain and exposure to blue light, which can have long-term effects on our vision.

Vision changes a lot throughout your lifetime. It may have been perfect when you were a child, but with age, perhaps things have gotten blurrier. Or maybe you’re experiencing redness and dry eyes? These common issues can be signs that our eyes need a little extra care and attention. While various factors can impact eye health, there are also natural approaches that can support and promote optimal vision.

Let’s dive in!

Vision Loss As We Age

Progressive vision loss can occur due to many reasons:

1. The natural aging process. As time goes on, most of us develop a condition called presbyopia: the gradual loss of our eyes’ ability to focus on objects up close. This tends to affect people around age 40, and glasses and contact lenses are often helpful.

2. Cataracts. This age-related condition causes cloudy patches to develop in the clear lens of the eye, stopping light from reaching through to the back of the eye and leading to blurred or misty vision.

3. Age-Related Macular Degeneration (AMD). This is one of the leading causes of vision loss in people over 50. It tends to develop over time and causes blurring of our central vision, leading to difficulty reading, using a computer, or even watching television.

4. Eye strain & screen use. If you spend significant portions of time looking at a screen up close, your eyes become accustomed to focusing like this and it becomes more difficult for them to adjust and focus on objects in the distance.

5. Genetics. Some people are more likely to develop certain eye conditions, such as glaucoma or even short-sightedness. It is important to understand your family’s eye health history and know what signs to look out for.

6. A bad diet, smoking, or excessive alcohol consumption can all affect your vision. Having overall good health can prevent your eyesight from getting worse sooner than it might otherwise. Eating a balanced diet is key!

If you feel as though your eyesight has gotten worse suddenly for no apparent reason, seek professional advice from your healthcare provider and optician.

If you would like to learn more about maintaining good eye health, continue reading! There are many simple changes you can make that will benefit your eyes.

Improving Eye Health Through Diet

Proper nutrition is beneficial not only for your eyes but for the whole body and mind.

Studies have found that certain vitamins and minerals found in food may play a role in preventing two common vision problems: cataracts and age-related macular degeneration.

To support optimal eye health, you’ll want to focus on foods high in dietary antioxidant vitamins and minerals (A, C, and E, and the mineral zinc), which may help prevent the progression of macular degeneration. These include:

• Citrus fruits

• Berries

• Red Peppers

• Chickpeas

• Red meat

• Oysters

Foods that contain lutein and zeaxanthin are also important, as these are compounds found in the retina that support its health. They protect the cells in the macular area by absorbing excess blue and ultraviolet light, along with neutralizing free radicals. You can find lutein and zeaxanthin in:

• Broccoli

• Brussel sprouts

• Squash

• Eggs

• Nectarines

• Papayas

Omega-3 fatty acids have also been found to contribute to retinal health. Their anti-inflammatory properties help maintain the eye’s protective tear film, minimize dry eyes, and prevent cataracts. Omega-3 fatty acids are present in foods like:

• Flaxseeds

• Salmon

• Walnuts

• Halibut

• Sardines

• Tuna

Including these nutrient-rich foods in your diet may have a positive impact on your vision.

Supplements That Support Eye Health

In an ideal world, we would get all of the nutrients we need from our food. However, a majority of Americans are nutrient deficient due to their diets and could benefit from supplementation. The following supplements have been found to benefit eye health:

• Lutein & zeaxanthin

• Zinc

• Vitamin B1 (Thiamine)

• Omega 3 fatty acids.

Furthermore, the National Eye Institute has stated that the high doses of vitamins and minerals needed that show a significant change in eye health can’t be obtained from diet alone. Supplements can be an important tool for those looking to protect their vision. As always, consult with your healthcare provider and ophthalmologist before starting any new supplements, as they may interact with other medications or health conditions.

Lifestyle Support for Optimal Eye Health

Along with diet & taking supplements, here are a few other simple ways you can support your eye health at home:

• If you live in a dry climate, use a humidifier at home to help retain moisture in the eyes.

• Don’t smoke– it damages blood vessels in the eyes and can lead to cataracts, macular degeneration, and other vision problems.

• Drink plenty of water– most adults need 2 liters a day to stay hydrated.

• Change your furnace/air conditioner filters regularly to keep the air in your home clean.

• Exercise your eyes! You can challenge them with optical illusions, get them moving by rapid blinking, and increase blood circulation to the eyes by nodding your head up and down. Including even 10 minutes of eye exercises in your routine can help improve your eye health in the long term.

• Protect your eyes from ultraviolet light by wearing sunglasses when you’re outdoors and avoid looking directly into bright lights.

• Try to limit your screen time– blue light has harmful effects on the retina, especially after sunset when natural light fades. For every 20 minutes spent using a screen, look away at something that is 20 feet away from you for a total of 20 seconds to reduce eye strain.

Naturally, our eyes will age and our eyesight tends to worsen over time. However, this can be mitigated with a healthy lifestyle and diet to support our eye health. Eating a balanced and nutrient-rich diet, and ensuring eye protection against screens and sunlight can go a long way in protecting your vision in the long run. Call me if you need more guidance in supporting your eye health!

Sources

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Fall is here, and soon enough the air will start getting drier while kids are back in school encountering more germs and viruses. That means your immune system will need to kick into overdrive to keep you healthy!

Thankfully, you can build an “immune support tool kit” to arm yourself for the cold and flu season ahead! Here are my top tips.

What Is The Immune System?

Every day, our body is exposed to an array of potentially dangerous microbes. Our immune system keeps us protected, recognizing foreign invaders like bacteria, viruses, and parasites and working to neutralize them so that they do not harm our systems.

Our immune systems work so well to protect us every day, we don’t even notice it doing its job! But when the immune system becomes compromised, that’s when we face illness.

There are two parts of the immune system:

• Our innate immune system works as a general defense against pathogens that try to enter our body. This includes our skin, which keeps out most pathogens, stomach acids that destroy them, and the enzymes in our sweat and tears that create antibacterial compounds.

• Our adaptive immune system recognizes pathogens it has already been in contact with and creates antibodies that are specific to that pathogen and destroy it. The immune system then adapts by remembering the pathogen, so that if it enters again, these antibodies and cells are even more adept at destroying it.

Now that we know how the immune system works on a basic level, let’s look at some of the ways you can support it!

Immune-Supportive Supplements & Herbs

Studies have found that people who are poorly nourished have a greater risk of catching viral, bacterial, and other infections. Certain nutrients are essential to the immune system – they work as antioxidants to protect healthy cells, support the growth and activity of immune cells, and produce antibodies. These are just a few supplements known to support the immune system:

• Vitamin D helps enhance the pathogen-fighting abilities of our white blood cells, and is also anti-inflammatory. Many people have low vitamin D levels, which has been correlated with a poor immune response. One study found that supplementing vitamin D markedly decreased the risk of respiratory infections in people who were deficient.

• Zinc is essential for immune system function. Specifically, it protects the tissue barriers in the body that prevent foreign pathogens from entering. Studies show that zinc supplements can protect against respiratory tract infections, including the common cold. And if you are already sick, zinc supplements have been found to reduce the duration of the sickness.

• Probiotics. Leaky gut syndrome is a major cause of food sensitivities, autoimmune disease, and a weakened immune system, so it is important to consume probiotic foods and supplements. Probiotics, aka good gut bacteria, help you digest nutrients that support the detoxification of your colon and support your immune system.

In terms of herbs, the following have shown strong immune-supportive effects:

• Echinacea has potent antiviral properties for fighting off respiratory viral infections.

• Elderberry has been used as a healing medicine for thousands of years. Recently, test tube studies have demonstrated the plant’s antibacterial and antiviral properties. It is especially protective against upper respiratory tract infections and strains of the influenza virus.

• Ginseng can support the performance of your immune system by regulating the different types of immune cells. It also has antimicrobial properties that defend against bacterial and viral infections.

Foods For Immune Support

While supplements can be helpful for filling in nutritional gaps, eating a well-balanced and nutrient-dense diet is one of the best things you can do to prevent illnesses. Here are a few superfoods that will help fortify your immunity this cold season:

• Bone broth will help keep you warm and healthy during the colder months. Bone broth supports good gut health, which studies have shown contributes to the strength of your immune system. In fact, around 70–80% of immune cells are present in the gut! The collagen and amino acids (proline, glutamine, and arginine) in bone broth seal openings in the gut lining, protecting against inflammation. It is also highly dense in vitamins and minerals that are essential to our body’s health.

• Ginger has been used in Ayurvedic medicine for thousands of years for its immune-supportive properties. Its warming effect is believed to help break down toxins in the body. Additionally, studies have found ginger to be antimicrobial and may be helpful in warding off infectious diseases.

• Vitamin-C-rich foods such as citrus fruits, broccoli, and red bell peppers have anti-inflammatory and antioxidant properties that strengthen the immune system. Vitamin C supports the function of various immune cells and augments their ability to fight infections. It also plays a role in cellular death, which helps keep your immune system clear out old cells and replace them with new ones, keeping it healthy.

Lifestyle Tips For Immune Health

Maintaining a healthy immune system is not as simple as just eating the right foods, though this is crucial. Our habits and lifestyle also determine the strength of our immune response. These are some of the most important facets of an immune-supporting lifestyle:

• Reduce stress: Studies show that having chronic stress levels can suppress protective immune responses and also worsen pathological immune responses. It is important to make stress-relieving practices a part of your daily routine to promote good health and healing. This could be a yoga or meditation practice, a daily walk, reading – whatever helps to calm your mind.

• Prioritize sleep: When your body lacks sleep, the immune system’s ability to do its job and protect against pathogens gets compromised. Studies have found that adults who slept less than six hours a night are four times more likely to get a cold than adults who slept more than seven hours! Good sleep hygiene is a must for optimal rest and health – avoid all screens, alcohol, coffee, and heavy, fatty meals before bedtime.

• Exercise daily: Incorporating some kind of physical activity into your regimen is vital to strengthening your immune system. A recent study found that high levels of exercise in older adults (55-79) helped slow the gradual deterioration of the immune system that occurs with age.

• Practice good hygiene: Regular handwashing is a simple but effective tool for preventing the spread of viruses and diseases. Wash your hands after coming in from outdoors, before and after preparing and eating food, after using the toilet, and after coughing or blowing your nose. Avoid unnecessarily touching your face as well.

Take a proactive approach to immune system support with this handy toolkit before cold and flu season really kicks in! If you have questions, book an appointment to come in for a personal consultation aimed at supporting your immunity. Stay happy and healthy!

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