Lo que come afecta la salud de sus ojos

What you eat affects the health of your eyes

Inheritance should not force us to accept a condition or even a tendency that has been present throughout our family history.

Epigenetics is showing us that, through certain behaviors and environments, we can activate certain genes in our body, without damaging DNA, which can help us cope with, minimize and in many cases mitigate the expression of genes involved in a disease, or stimulate other genes that block a predisposition or the characteristics of a disease.

If there is a history of poor vision in your family, or if after a certain age we are condemned to deteriorating eyesight due to age, cataracts or other conditions, you should know that there are actions you can take to delay, minimize and even improve your vision. One of them is diet .

Today we will learn about the daily activities that affect your eye health, the foods that damage it, the nutrients that protect it, and what you can do to have solid vision for many years.

Daily activities that affect eye health

1. Too much time on the computer or in front of the phone screen .
By this time it is already known as computer vision syndrome.
And just like your computer, your mobile phone screen also emits blue light that can damage your eyes. Although blue light has less energy than ultraviolet (UV) light, it penetrates deeper into the eye than UV rays, reaching the light-sensitive retina at the back of the eye.

2. Abusive use of contact lenses. If you use contact lenses, you must be extremely careful with the length of time you wear them, hygiene, and avoid certain conditions.
Contact lenses can accumulate deposits of proteins, lipids, cosmetics and other debris over time, as well as bacteria that can cause a serious eye infection.
It is therefore advisable to remove your lenses when showering and swimming, as certain bacteria in the water can cause serious infections.
Another situation in which lenses should be removed is for sleeping, since the lens (although there are some recommended for sleeping) can dry on the surface of the eye and cause microscopic damage that allows bacteria to enter the cornea and cause an ulcer.
3. Using heaters at high temperatures and air conditioners. Dry eyes are not just a nuisance: they can cause damage to the front surface of the eye. You can reduce the damage by using a humidifier or diffuser in the room you are in.
Similarly, air conditioning reduces the relative humidity in a room, and this often contributes to dry eye disease and advanced dry eyes, which over time can cause vision impairment.

  1. Rubbing your eyes . Excessive eye rubbing, especially during allergy season, can greatly increase your chances of developing thinning of the cornea (keratoconus) or speed up already-developed thinning, especially in children.

  1. Working in the garden without proper protection. Gardening and other tasks where the eye is at risk without eye protection can lead to serious injuries with permanent damage to vision. Good quality safety glasses are all that is needed for maintenance tasks.

  1. Some medications for depression and acne . Antidepressants have several potential side effects, including vision problems such as loss of focus and difficulty seeing. Some strong acne medications can also cause your eyes to lose moisture by affecting the meibomian glands in your eyelids.

  1. Long-distance flights by plane. You may have experienced itchy eyes during a long flight, as the air itself is recirculated on the plane and the directed air fans dry out your eyes greatly.  The best thing to do is to sleep on the plane and protect your eyes with a mask to prevent dry eyes.

  1. Sleep apnea, caused primarily by overweight and obesity, can lead to vision loss and may be the cause of other conditions such as glaucoma. A 2013 study found that patients with sleep apnea had a 1.67 times higher risk of developing glaucoma in the first five years of their diagnosis compared to those without the disease.

  1. An unbalanced diet. A diet that has eliminated important nutrients and over the long term, could cause vision problems.  Vegan, vegetarian, ketogenic and other diets must balance macro and micronutrients, such as vitamin B-12, whose deficiency can lead to blindness. Likewise, excessive alcohol consumption and certain medical conditions may reduce vitamin absorption and eventually cause blindness.

  1. Untreated diabetes. The National Eye Institute in the United States notes that having diabetes increases the likelihood of developing cataracts, almost doubles the risk of developing open-angle glaucoma and puts you at risk of developing diabetic retinopathy, which can lead to vision loss and, in severe cases, total blindness.

Foods that damage the health of your eyes

There is a direct relationship between the foods you eat and the health of your body.  The same goes for the health of your eyes.

Did you know that the health of your eyes is directly related to the health of your heart and blood vessels?  What you eat and drink can have a lasting impact on both your cardiovascular health and your vision.

It has been widely shown that a diet containing high amounts of saturated fats and sugars can increase the risk of developing eye diseases such as cataracts and macular degeneration.

White bread and pasta because refined flour impacts blood glucose quickly.

Processed meats. They contain large amounts of salt in their preparation. This high salt content can eventually lead to high blood pressure (hypertension). In the eyes, this can cause: Hypertensive retinopathy, damage to the blood vessels that causes blurred vision or vision loss.

Fried foods cooked with trans fats increase LDL ("bad") cholesterol levels and can lead to heart disease, stroke and type 2 diabetes.  This is directly related to eye diseases such as AMD and diabetic retinopathy.

Cooking oils rich in Omega-6 due to their high linoleic acid content, which accelerates age-related macular degeneration. Avoid, above all, canola, sunflower, corn and soybean oils.

Margarine has trans fats, which increase cholesterol levels and the chance of heart disease and eye problems. The firmer the margarine, the more trans fats it has.

Packaged foods such as soup, tomato sauce and canned goods often have high amounts of sodium, up to 75% of the recommended amount. Eating less of these foods may reduce your chances of developing high blood pressure and related eye problems.

Sugary drinks like sodas, sports and energy drinks; pasteurized and bottled juices with added sugars, sometimes 7 to 10 teaspoons. All that sugar increases your chances of type 2 diabetes and heart disease, and of course, causes related eye diseases like diabetic retinopathy and AMD.

Excessive alcohol consumption can lead to cataracts at an earlier age, a common condition that causes a cloudy area in the lens of the eye.

Foods that benefit the health of your eyes

A carefully selected selection of foods containing vitamins and minerals can help prevent certain eye diseases.  Make it a habit to include them in your diet as part of your eye care routine. They are,

Water. Adequate water and hydration are essential for many aspects of health, and vision and eye care are no exception. Not drinking enough water can lead to dry, irritated, or itchy eyes.

Deep green, bright orange and yellow vegetables and some fruits contain the best sources of nutrients that support good eye health. Vitamin A and vitamin C, as well as nutrients called lutein and zeaxanthin, are found in high concentrations in these color groups.

Omega-3 fatty acids are found in high amounts in fish oil, algae oil and seaweed for vegans and vegetarians, as well as in walnuts, hemp seeds, flaxseed and chia seeds.

Omega-3 fatty acids are beneficial for your eyesight for several reasons. They can help prevent glaucoma and other optic nerve disorders, as well as AMD. Adding Omega-3s to your diet can help prevent your eyesight from deteriorating.

Protein.  Find plant protein in tofu, nuts, and algae like chlorella and spirulina. If you do eat animal protein, stick to fish and eggs. This is because some lean meats and fish contain helpful nutrients like zinc, which are beneficial for your eyesight. Additionally, egg yolks contain lutein and zeaxanthin, which can help protect your retinas.

Specific nutrients for eye health

The following 17 nutrients (supplements, minerals, and vitamins) are specifically beneficial for eye health. Keep them in mind!

Alpha lipoic acid (sprouts, tomatoes, broccoli and spinach)

Cranberry

Chromium (broccoli, grape juice, tomato, apples, peas)

Gluconated copper (goat cheese, chocolate, avocado, sesame, spirulina, shiitake mushrooms)

Eyebright herb (sold in tea leaves or supplement)

Ginko Biloba . Sold as a supplement of this plant.

Lutein and zeaxanthin (Brussels sprouts, broccoli, green leafy vegetables, lettuce, carrots, pistachios)

N-acetyl cysteine ​​in supplement . But the amino acid cysteine ​​in animal protein and a little less in eggs, yogurt, Gruyere cheese, sunflower seeds)

Quercetin (red onion, capers, red apple, grapes, red berries, kale, broccoli, Brussels sprouts, cabbage, organic tomatoes, paprika, almonds, pistachios, black and green tea, mainly.

Rutoside trihydrate (olives, capers, apple with peel, green tea and black tea)

Selenium (Brazil nuts, eggs and some animal proteins)

Vitamin A (milk, eggs, tomatoes, red pepper, mango, algae and fish oil)

Vitamin C (citrus fruits, paprika, strawberries, tomatoes, broccoli, spinach, cauliflower, cabbage, Brussels sprouts, Kakadu plum)

Vitamin E (sunflower seeds, almonds, beets, spinach, green peppers, avocado, pumpkin)

Zinc ( almonds, cashews, milk, eggs, lentils, mushrooms, tofu, spinach)

Consuming local products is a plus for your eye health

Aside from supporting the local economy, sustainable agriculture, and wasting less, consuming local produce can also help you get the nutrients you need to improve eye health. Local fruits and vegetables taste much better because they are fresher, ensuring ripeness and nutrient density. You should know that as soon as a food is picked, its nutrient content begins to deteriorate, particularly vitamins C, E, A and some B vitamins that are essential for good eye health.

Techniques to prevent eye damage

  • If you work in front of a computer, try to do so in front of a window, where you can occasionally look up and change focus (hopefully with enough depth).

  • Keep in mind the foods mentioned above and incorporate the nutrients you may need.

  • Give your eyes a break every 20 minutes. Get up from your desk or work area at least every two hours and take a 15-minute break.

  • Have annual check-ups with your ophthalmologist to detect possible defects.

  • Use the right light for your work. Make sure the lights in your work area are not too bright or too dim when you are working or performing tasks that require a lot of vision. When working on a computer, adjust the brightness, text size, and contrast to suit your vision and make your eyes more comfortable.

Often, people who are mindful of their diet and nutrition tend to have fewer illnesses than those who do not observe a healthy lifestyle.

Don't wait any longer! Start making changes today to rebuild your health!

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