Great vision and healthy eyes are an important aspect of our health and wellbeing. There are some fantastic natural remedies, nutrients and lifestyle tips that can help improve the health of your eyes and prevent eye disease such as macular degeneration, cataracts, and itchy eyes. There are also some nutrient rich foods that we can incorporate into our diets to help promote eye health and great vision. Below are my top naturopathic recommendations to help keep your eyes healthy and your vision sharp.
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1. Protect your eyes
The most important tip that I can provide you with it is to take great care of your eyes and protect them from UV exposure. Simple as it may sound, excessive sun exposure can cause eye strain, macular degeneration and cataracts. Protect your eyes from UV damage by wearing quality UV blocking sunglasses and broad-brimmed hats. It is also vital to take regular breaks from looking at your computer screen and smart phone devices. Take regular intervals looking away from your bright screens to rest your eyes and prevent eye strain. Establish these habits of wearing sunglasses and resting your eyes to optimise your eye health.
2. Vitamin A
Vitamin A is an essential nutrient for the normal functioning of the visual system. It is an antioxidant that reduces free radical damage and oxidation of tissue. Ensuring you have adequate levels of vitamin A in your diet can help reduce the risk of developing cataracts and prevent macular degeneration and night blindness. Preformed vitamin A is found almost exclusively in animal products, such as milk, meats, liver, fish, and egg yolk.
3. Lutein + zeaxanthin
Lutein and zeaxanthin are the two major components found in the macular pigment of the retina. They have antioxidant qualities that protect the eyes against excessive UV light exposure, and play a preventative role in age related vision conditions such as macular degeneration. Enjoy foods such as dark leafy greens and egg yolk as a food source of lutein and citrus, orange and peppers as a food source of zeaxanthin.
4. Omega-3
Omega-3 essential fatty acids may help protect the eyes from macular degeneration and dryness. Essential fatty acids are naturally found in the retina and are thought to promote healthy retinal function and can help reduce inflammation in the blood vessels of the eye. The body does not naturally create essential fatty acids so they must be derived from our diet. Food sources of omega-3 to incorporate into your diet include deep-sea, cold-water fish such as salmon, mackerel and nuts such as walnuts.
5. Bilberry + Eyebright
The plant world offers some fantastic herbs to help improve eye health with my top two being Bilberry and Eyebright. Bilberry has been traditionally used to help prevent eye strain and eye fatigue. It contains anthocyanosides, which are antioxidants that may prevent macular degeneration, improve night vision and support healthy function of the retina. Enjoy Bilberry in a herbal tea or take as a herbal tincture as prescribed by your herbalist or naturopath. Eyebright is another herb that has an affinity towards the eyes. It has astringent, anti-inflammatory therapeutic actions and makes a fantastic eye bath for those suffering from conjunctivitis or any eye inflammation. To make an eye bath simply buy organic eyebright in a tea form, steep 1 teaspoon per cup of boiled water. Fill an eyecup halfway with the eye bath tea and bend your head down. Press the eyecup gently to your closed eye. Tilt your head back by slowly opening your eye. Blink the eye several times. Throw away the used solution and fill with fresh one and repeat the same procedure with the other eye. Lastly wash the eye cup to prevent possible contamination.
NB: Herbal tinctures are only available with a prescription from your Naturopath or Herbalist. A qualified practitioner will ensure your medication, supplements or disease state does not interact with the herbs. When an herbalist prescribes herbal medicine they consider one’s constitution: age, allergies, sensitiveness, robustness, size, temperature, current status of health and personality. Always remember to tell your practitioner if you’re pregnant or breast-feeding.
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