<\/p>\n
While we can’t control everything around us, we can\u00a0familiarize ourselves with some of the vision based problems we might encounter and be vigilant about taking precautionary measures to prevent or reduce the problems. <\/span><\/p>\n <\/p>\n In this post, I’ll share some things that might help you\u00a0build an enduring vision by learning more about undesirable changes you might starting seeing around the age 40 plus and some tips on how to prevent them –<\/span><\/p>\n <\/p>\n Heel Into Eye Health: Enduring Vision<\/span> <\/span><\/p><\/div>\n <\/p>\n <\/p>\n Dry eye is something to expect after 40. As we age, our bodies lose the ability to produce enough quality tears needed to provide moisture in our eyes so we might end up with dry and\/or irritated eyes. The condition can be accompanied by other undesirable symptoms such as stinging, burning and watering eyes. Activities such as\u00a0reading on digital devices\u00a0such as\u00a0computer or paper might feel uncomfortable and even painful. Here are few tips to help with this condition –<\/span><\/p>\n <\/p>\n Salt wash –<\/strong> \u00a0Use salt water as an eye wash. It’s pretty easy\u00a0to make the eye wash – Just add salt to boiled and cooled filter water and use it as an eye wash. You can find eye wash cups anywhere – on amazon or Walgreens. I have tried\u00a0Himalayan pink salt but you could try sea salt. \u00a0You could\u00a0try\u00a0triphala water for this purpose as\u00a0well. \u00a0The amla in it is supposed to strengthen the eye and it’s an old Ayurvedic eye wash recipe.<\/span><\/p>\n Add Omega 3s To Your Diet –<\/strong> Omega 3s help with natural tear production and also help prevent age-related eye disease such as AMD. You can take fish oil supplements, flaxseeds and chia to get your omega 3s. Being vegan, I use flaxseeds, chia and hemp.<\/span><\/span><\/p>\n <\/p>\n When eye muscles weaken and lose strength, they don’t dilate enough to allow the right amount of light into the eye, making us more sensitive to bright lights. Weak adrenals, stress and lack of sleep can make this condition worse. I personally think adaptogens, good sleep, eye exercises, good support system and stress management might help with this.<\/span><\/p>\n <\/p>\n As we age, our eye lens begins to lose flexibility and hardens. The natural hardening of the lens of the eye is called Presbyopia. This condition might make focussing on objects near the eye more difficult. You might need reading glasses or\u00a0contact lenses to address this problem. I don’t have this problems but some of my friends and family members do. There are exercises to help with this. I’ll keep this for the next post.<\/span><\/p>\n <\/p>\n AMD refers to the natural aging of the macula and it can affect your central vision.\u00a0AMD can slowly progress over a long period of time and early stages of AMD often might not show any symptoms at all, but it can also progress quickly causing\u00a0blank spots in your central vision and leading to diminished central vision. While this might not lead to complete blindness, you might not have enough vision to do regular daily activities like reading, driving or seeing faces if it’s allowed to progress to advantaged stages.\u00a0It’s always better to get a comprehensive eye exam after 40 and make sure you take steps to prevent this condition.<\/span><\/p>\n <\/p>\n Another cause of AMD? \u00a0Digital devices! Digital devices such as computers and smartphones bring our world closer and at our finger tips but they can also harm our overall health including our eye health by exposing us to blue light.<\/span><\/p>\n Blue light exposure can damage light-sensitive cells in the retina which can lead to macular degeneration. Blue light can also contribute to eye strain and sleep disturbances. Using blue light filters on your screens can protect us from these harmful blue light emitted from our digital devices. You can also get prescription or non-prescription glasses with blue light filter to shield us from these harmful rays.<\/span><\/p>\n <\/p>\n Our\u00a0peripheral vision is supposed to diminish approximately one to three degrees every decade as we age. This might make tasks such as driving a challenge as we get older. Another thing to watch out for.<\/span><\/p>\n <\/p>\n <\/p>\n Heel Into Eye Health: Enduring Vision<\/span><\/p><\/div>\n <\/p>\n These nutrients and tools below\u00a0might help you build a better vision and prevent future vision problems brought about\u00a0by aging and the environment\u00a0–<\/span><\/p>\n \u00a0<\/span><\/p>\n Vitamin A –<\/strong><\/span><\/p>\n A lack of Vitamin A<\/a> can lead to night blindness.\u00a0Vitamin A deficiency can lead to a number of other conditions including dry eyes, blurred\u00a0vision,\u00a0cloudy vision and so on. \u00a0Some doctors think adding some animal source like fish and eggs might be a good thing but too much of it can get us\u00a0into trouble<\/a> too. Plant based Vitamin A from\u00a0carrots, pumpkins, sweet potatoes and cantaloupe\u00a0might be safer. Again, check with your eye doctor.<\/span><\/p>\n <\/p>\n Zeaxanthin and Lutein –<\/strong><\/span><\/p>\n Lutein and Zeaxanthin<\/a>\u00a0are important dietary carotenoids that have been linked with reduced risk of age-related macular degeneration (AMD) and cataracts. They constitute the main pigments found in the yellow spot of the retina and protect the macula from damage\u00a0by blue light, improve visual acuity and scavenge harmful reactive oxygen species. Lutein and Zeaxanthin is found in greens (kale, spinach, broccoli.. kale being highest), cantaloupe, carrots, yellow corn and egg yolks.<\/span><\/p>\n <\/p>\n Vitamin C –<\/span><\/strong><\/span><\/p>\n Vitamin C is a powerful antioxidant that might\u00a0help prevent cataracts. Antioxidants are always a good idea. Vitamin C sources include\u00a0citrus fruit, berries and tomatoes.<\/span><\/span><\/p>\n <\/p>\n Vitamin E –<\/strong><\/span><\/p>\n Vitamin E is an antioxidant that can combat cataracts and AMD. Vitamin E also aids the body in absorbing other nutrients. Almonds, sweet potatoes, sunflower seeds are few good sources of Vitamin E.<\/span><\/p>\n <\/p>\n Omega 3s –<\/strong><\/span><\/p>\n Omega-3 DHA and Omega-3 EPA. DHA is found in high concentrations in the retina.\u00a0Studies have correlated low dietary levels of DHA and EPA with several degenerative conditions including AMD, diabetic retinopathy and so on.\u00a0Fish oils, chia, hemp and flaxseeds are good\u00a0sources of omega-3 fatty acids.\u00a0<\/span><\/p>\n <\/p>\n Zinc –<\/span><\/strong><\/span><\/p>\n Zinc plays an important role in the body\u2019s production of melanin, which functions as a protective pigment in the eye. It has also been shown to slow down the effects of advanced AMD, so it is especially recommended for people with a high risk of that disorder.\u00a0Nuts (cashews), legumes (chickpeas), and dairy are relatively good vegetarian\u00a0sources of zinc. \u00a0<\/span><\/p>\n <\/p>\n Vitamin D –<\/strong><\/span><\/p>\n Vitamin D<\/a>\u00a0can cause\u00a0significant reductions in retinal inflammation and levels of amyloid beta deposit which can lead\u00a0to age-related macular degeneration (AMD), the largest cause of blindness in those older than 50 years in developed countries. Sunlight and fish oil are good sources of D. You can try a D supplement\u00a0too.\u00a0<\/span><\/p>\n <\/p>\n Blue Light Shield –<\/strong><\/span><\/p>\n Helps prevents AMD, eye strain and sleep problems from too much blue light. If possible, shut your digital devices after dark or use ‘invert screen’ option to reduce the brightness.\u00a0<\/span><\/p>\n <\/p>\n My eye doctor suggested this protein shake<\/a>\u00a0(I prefer Garden of Life) and fish oil.\u00a0<\/span><\/p>\n <\/p>\n P.S. – I’m not<\/strong> a doctor so it’s better to see a doctor and check with him or her\u00a0before you do anything. Prevention is always better than cure \ud83d\ude42<\/span><\/p>\n <\/p>\n More Reading –<\/span><\/strong><\/span><\/p>\n AllAboutVision<\/span><\/a><\/span><\/p>\n NCBI<\/a>\u00a0<\/span><\/p>\n![\"Heel](\"https:\/\/heelinmint.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4787.jpg\")
<\/a>\u00a0Vision Issue: Dry Eyes\u00a0<\/span><\/strong><\/span><\/h1>\n
Vision Issue: \u00a0Bright Averse<\/span><\/strong><\/h2>\n
\u00a0Close Up\u00a0<\/span><\/strong><\/span><\/h3>\n
Age-Related Macular Degeneration (AMD)<\/strong><\/span><\/h4>\n
Blind Spots\u00a0<\/strong><\/span><\/h5>\n
Eye On Diet\u00a0<\/strong><\/span><\/h6>\n
<\/a>