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Salt: The Eye Nemesis and the Healer

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Salt can cause a myriad of health concerns when consumed in excess. Unfortunately, the American diet is notorious for its salt content. We love our snacks and junk food: chips, crackers, cured meats, and cheeses. But too much salt can lead to water retention, bloating of the kidneys, and even premature aging. Why, oh why does salty food taste so good? The sodium in salt is to blame for these problems.

The kidneys require a delicate balance of potassium and sodium to successfully remove unwanted fluids. High levels of sodium cause unfiltered fluid and toxins to build up and collect in certain areas of the body. This usually presents itself as swelling, especially at the ankles and under the eyes. Not only unsightly, sodium-triggered swelling is an indication that your body is working harder than it should (Source: Care2).

Everyone will tell you a different remedy for fluid retention and puffiness. Hydration, water pills, and exercise are just a few recommendations. However, it may surprise you that the one mineral that got you into your problem will also get you out. You got it: salt. Salt actually is one of the best ways to reduce puffiness and swelling, but only when applied externally, not internally. The sodium in salt leaches out additional fluid and constricts the blood vessels. Here is a recipe for soothing your swollen eyes:

Compress for Puffy Eyes

  • Mix ½ teaspoon salt into a cup of warm water
  • Dip cotton balls or facial pads into the salt water solution. Lie down and apply to eyelids.
  • Rest in this position for at least ten minutes and keep the pads in place.

A salt compress is only a temporary fix for fluid retention and puffiness. You need to deal with the root of the problem if you have recurrent swelling. Reducing sodium intake is not easy, and it does take self-discipline. Thankfully, there are many foods with low sodium options that offer less salt without sacrificing the taste. Sometimes, foods need more flavor, not more salt. Try seasoning your vegetables with fresh herbs or cracked pepper or adding a marinade to your meat or vegetables instead of reaching for that salt shaker. Mrs. Dash and other salt substitutes can enhance the flavor of vegetables and meats, and you may find that you like them just as much as salt. Change is hard, but lowering sodium intake will become a habit over time. In the meantime, fight salt on the inside with salt on the outside!

Do Carrots Really Improve Your Eyesight?

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Parents will tell their kids anything to bring about a desired result. Take eating vegetables, for example. Parents will tell their kids that spinach will make you big and strong or that broccoli makes you smarter. Mom and dad may call it “motivation,” while the children may view it more as “manipulation.” Maybe the ends justify the means, but when the kids grow up they probably question, “Why am I not as strong as Popeye when I ate a whole lot more spinach than he did?”

The presentation of carrots on a dinner plate is often prefaced by the adage, “Eat all your carrots and you will always have good eyesight!” Is there any truth to this statement, or is it a bunch of baloney? Actually, since the Middle Ages, carrots have been heralded as miracle vegetables and were thought to cure anything from snakebites to STDs. These orange root vegetables were not associated with strong eyesight until centuries later during World War II. The British Royal Air Force wove a fabricated tale about skilled fighter pilot John “Cats’ Eyes” Cunningham, saying that he attributed his excellent night vision to a steady diet of carrots. Soon, it was mandated that everyone should eat carrots so they could see better during the mandatory blackouts, but this was mere propaganda. The Royal Air Force was actually utilizing radar to locate German bombers before they reached the English Channel (Source: How Stuff Works).

Before we dub the carrot a phony when it comes to improving eyesight, let’s examine its merits. Although it cannot restore vision loss or make any structural changes to the eye, the carrot is beneficial for overall vision health.

Vitamin A

Carrots are rich in beta-carotene, carotenoid pigment which is an essential precursor for vitamin A. Deficiencies in vitamin A are the leading causes of blindness in the developing world. Lack of vitamin A can also lead to:

Lutein

Carrots contain lutein, an important antioxidant. Lutein-rich foods are known to increase the density of pigment in the macula, the yellow-shaped oval area in the center of the retina. As pigment density increases, the retina is protected more and the risk for macular degeneration decreases.

In summary, the carrot provides many benefits for healthy vision, but eating carrots every day will not restore vision to 20/20. Optical deformities like astigmatism, conditions like strabismus and diseases like glaucoma cannot be corrected by eating Bugs Bunny’s food of choice. Corrective lenses and eye procedures would still be necessary even if every American ate a steady diet of carrots. Because carrots are rich in vitamin A and lutein, they are always a good choice for a nutrient-packed snack. So keep packing those carrot sticks in the school lunches, mom. But don’t expect X-ray vision from little Tommy. He will still need to wear his glasses every day!

7 Health Problems Eye Exams Can Detect

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Did you know that an eye exam can be as effective as a physical in determining your health? Unfortunately, many Americans put off going to the eye doctor if they feel like their vision has not changed. Comprehensive eye exams are important for many reasons. Your eyesight may change very gradually over time, and you may not even know that you need a stronger prescription. Your eye doctor will also perform several tests during the eye examination that will rule out eye disorders such as glaucoma, cataracts or retinal problems.

Along with eye-related concerns, eye doctors may even be able to detect other health issues during a comprehensive eye exam. In fact, you may even find yourself leaving the eye doctor with a referral to another specialist because of a specific test that your ophthalmologist performed during your comprehensive eye exam. Here are just a few health issues that may be discovered during an eye exam:

  1. Diabetes: Diabetes affects the small capillaries in the retina of the eyes. These blood vessels may leak blood or a yellowish fluid, and this may be discovered in an eye exam. If your eye doctor notices this condition, you may have a condition called diabetic retinopathy.
  2. Hypertension: Blood vessels in the eye may exhibit bends, kinks or tears, and this may be an indication of high blood pressure.
  3. Autoimmune disorders If the eye is inflamed, this may be a sign of Lupus or another autoimmune disorder.
  4. High cholesterol: The cornea may have a yellowish appearance or a yellow ring around it which can be a sign of high cholesterol. There also may be plaques in the blood vessels of the retina which could indicate elevated cholesterol.
  5. Thyroid disease: One of the telltale signs of thyroid disease are bulging eyes or protruding eyeballs. This condition is also known as Graves Disease.
  6. Cancer: If your eye doctor notices that the structure of your eye is unusual, you may be referred to a specialist. Ocular melanoma can develop in the cells that make pigmentation in the eye. Your eye exam can also help detect skin cancer. Basal cell carcinomas can appear on the eyelid and could even spread to the brain through the eye.
  7. Tumors: Droopy eyelid or irregularly shaped pupils could possibly indicate a neck tumor or an aneurism (Source: Digital Journal).

Comprehensive eye exams are recommended once every two years for optimum eye health and overall wellness. If you are not currently under the care of an eye doctor, you can locate a physician in your area using our physician locator tool.

Tiny Screens Can Cause Big Vision Problems

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As much as we depend on our mobile devices for viewing and responding to emails, checking the weather, reading headline news, and posting status updates on Facebook, our smartphones may be causing us some vision problems. Staring at those tiny screens can bring on an array of eye issues such as blurred vision, headaches, sore eyes, headaches, muscle strain and dry eye.

According to Jeff Taylor, M.D., Medical Director for YourSightMatters.com, at least 1 out of every 4 eye patients complains about eye strain due to reading text on a small screen. Normally, we blink about 15 times per minute, but this rate decreases by half when we are staring at our smartphone. As we squint to read these miniature screens, our facial, neck and shoulder muscles tighten, eyes become fatigued and vision can be blurred or strained. This series of symptoms is known as Computer Vision Syndrome.

Smartphones can also cause other issues as well. The iPhone’s newest update seems to affect balance and stability with the new icons zooming in and out. Users have complained of dizziness. Reading in bed can affect sleep patterns due to the blue light emitted from the screen. This light can decrease levels of melatonin and make it harder to fall asleep. For all the help that our phones and electronic devices offer, they are literally giving us a headache.

The answer is not to stop using your smartphone. Rather, implement a system where you take regular breaks about every 20 minutes or so. This is known as the 20-20-20 rule. Every 20 minutes, stare at something at least 20 feet away for at least 20 seconds. This will help rest your eyes and prevent fatigue and strain that causes those familiar headaches, soreness and blurred vision. This is especially important for children who may be new to having a phone or who may not remember to give their eyes a rest. Don’t be afraid to set some clear boundaries and guidelines for children so they can learn self control and moderation in using their electronic devices.

Computer Vision Syndrome should be temporary, so if you notice that your vision is not returning to normal you should visit your eye doctor and share your concerns. It is important to stay current with your comprehensive eye exams to keep your vision clear and healthy (Source: The Boston Globe).

Prevent Eyestrain When Reading Your Favorite Book

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Fall is the perfect time to snuggle up with a good book. Whether it’s a new-bestseller, an anthology of short stories or a volume of poetry, a book is the perfect companion. It may be cozy to think of reading for hours as the days grow shorter and the weather turns cooler, but you need to be cautious about straining your eyes. Eyestrain is not harmful to the eyes and often goes away once your eyes are rested. However, sometimes eye strain can be a sign of an undiagnosed eye condition. These are the most common symptoms of eyestrain:

  • Blurred or double vision
  • Watery eyes
  • Dry eyes
  • Soreness, tiredness, burning or itching
  • Headache
  • Increased sensitivity to light
  • Difficulty focusing

You should make an appointment with your eye doctor if you have persistent double vision, experience pain or have a noticeable change in your vision. How can you prevent putting excess strain on your eyes as you feast on a good book? Here are a few tips to help:

  1. When reading, have a light source behind you so that light is being directed onto the page. If you are reading at a desk, use a lamp with a shade. The shade will prevent the light from shining into your eyes.
  2. If you have reduced vision, use a brighter light source.
  3. Consider a large-print book if words appear too small on the page.
  4. Take regular breaks. Follow the 20-20-20 rule: Every 20 minutes, look away from your book and look at an object 20 feet away for at least 20 seconds. Walk around for a while and give your eyes a rest.
  5. Blink often to moisten your eyes. Dry eye can result when staring at an object for too long.
  6. Use artificial tears to add moisture to the eyes.

Foods that Fight Cataracts

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Although the exact cause of cataracts is unclear, research suggests that free radicals, or oxidation, may be to blame. Free radicals are unstable chemicals formed in the body when we are exposed to environmental toxins. These harmful chemicals can be found in air, food and water. As pollutants increase in our environment, free radical damage is also on the rise. When free radicals come into contact with our cell membranes or DNA, they can cause cell weakness or cell death. Oxidation is linked to every degenerative disease such as cancer, heart disease, natural aging and cataracts. Oxidation can damage the proteins and enzymes in the lens of the eye and cause cataracts to form.

If free radicals are the villain, antioxidants are the ultimate superhero. Antioxidants are molecules that neutralize free radicals before cell damage occurs. The most prominent antioxidants are vitamin E, beta-carotene, vitamin C and selenium. Since the body cannot synthesize antioxidants, they must be incorporated into the diet. This is the perfect time of year to find fresh fruits and vegetables that are high in antioxidants that protect your eyes from cataracts.

Vitamin E has many other health benefits besides protection against cataracts. It protects your skin from UV rays, allows cells to communicate with one another and protects you from prostate cancer and Alzheimer’s disease. Good sources of vitamin E are sunflower seeds, almonds, spinach, dark leafy greens, and papaya.

Beta-carotene is known to protect against cancer and aging as well as prevent cataract formation. Because it is a fat-soluble vitamin, it is best to pair your food source of beta carotene with a fat like nuts or oil to aid in absorption. The best sources of beta-carotene are sweet potatoes, kale, carrots, turnip and mustard greens, spinach, and butternut squash.

Vitamin C may be helpful in fighting cataracts by slowing their progression. The American Optometric Association recommends at least 250 mg of daily vitamin C for optimum eye health. Five servings of various fruits and vegetables provide 100 grams or more of this powerful antioxidant, but there are a few vitamin C superstars. The green hot chili pepper reigns supreme with an impressive 243 mg/100 g serving. If you like to kick up the heat, you can get all your daily vitamin C from just four of these spicy little guys! Other good sources of vitamin C are guavas, bell peppers, dark leafy greens, broccoli, Brussels sprouts, kiwi, papaya and the poster child for vitamin C the orange.

With the beautiful colors and varieties of fruits and vegetables that are high in antioxidants, you have many choices for healthy, nutritious foods to protect you from free-radical damage. Go treat yourself to a trip to the produce section of your grocery store or a local vegetable stand to keep those eyes healthy and keep cataracts away!

Eating to Prevent Cataracts

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Cataracts are the leading cause of blindness today. Although the cause of cataracts is not known, doctors believe that oxidative stress damages enzymes and proteins in the lens, which causes the lens to become cloudy. What is oxidative stress? It is an imbalance between free radicals (highly reactive atoms which damage cells in our body) and antioxidants that neutralize them. Free radicals can originate from pollution, chemicals, UV rays, smoking or eating unhealthy food.

Oxidative stress damages fats and proteins in the lens of the eye and causes the lens to become cloudy and develop a cataract. There is no cure for cataracts, but some doctors suggest that a diet high in antioxidants and specific vitamins can help reduce the risk of cataracts or even delay cataract progression.

To reduce the risk of cataracts, you should treat yourself to 5-9 servings of fruits and vegetables each day, three servings of 100 percent whole grains every day and two servings of fish every week for maximum variety of vitamins and minerals. Choose dark leafy greens and a rainbow of vegetables and fruits, which provide beneficial antioxidants. Select various sources of dairy to boost your calcium intake, and consider taking a folic acid supplement.

Omega-3 fatty acids have been linked to eye health and potentially reduced risk of cataracts. The best source of omega-3 fatty acids is flax seeds, offering 133 percent of the daily value (DV). Other good sources of omega-3 fatty acids are walnuts, fatty fish such as salmon, sardines, grass-fed beef, scallops, shrimp and tofu.

Vitamin C and combined intake of several antioxidants also appears to reduce the risk for cataracts. Vitamin C is one of the easier vitamins to find delicious and natural food sources in which to indulge. One of the best sources of vitamin C is not the orange but the guava, coming in at 380 percent of the daily value for a 100 gram serving. Coming in first place is the red or green chili pepper, at a whopping 404 percent of the daily value per 100 gram serving. Bell peppers come in third, and other top finishers are dark leafy greens, broccoli, kiwi and papaya.

There is also research on certain foods that seem to increase the likelihood of cataracts. One study published in Investigative Ophthalmology and Visual Science found that a diet high in carbohydrate was associated with the development of cataracts. After evaluating the eating habits of 1,600 adults, doctors discovered that the patients who were in the top 25 percent for carbohydrate consumption were three times more likely to develop cataracts (Source: AllAboutVision).

Cataracts: Sensitivity to Light and Glare

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Beyond seeing halos, experiencing double vision within one eye or seeing faded or yellow colors, cataracts can also cause sensitivity to light and glare. When a light source affects our ability to see clearly, we refer to it as glare. Glare can be grouped into two categories: discomfort glare and disability glare.

  • Discomfort glare is defined as a light source too strong for our eyes, usually it causes people to shade or close their eyes. An example of discomfort glare is leaving a dark room and moving into bright sunlight.
  • Disability glare can be caused by eye diseases and reduces our visual performance. These diseases make the eyes sensitive to normal light sources and levels of light.

The most common of these eye diseases is a cataract. Patients with cataracts have an eye lens that is not as clear as it should be and incoming light is scattered rather than following a usual path to the retina in the back of the eye. As a result, vision is blurred and coping with bright light is difficult. Patients with cataracts usually have a lot of issues with glare. The easiest way to cope with glare and light sensitivity is to limit the light coming into the eye. Using a hand to shade glare or wearing a wide-brimmed hat can reduce glare without much cost. Wearing tinted glasses can substantially reduce glare as well. When buying sunglasses, ensure they have a UV filter to protect eyes from harmful UV rays. Light activated sunglasses can also be helpful as they get darker in brighter conditions. Talk to a physician to learn more about your cataract symptoms and the treatment options available to you.

National Pet Month: Is Your Pet’s Dander Hurting Your Eyes?

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May is National Pet month celebrating the joy our pets bring to our lives. While many would have no problem listing all of the wonderful attributes that animals can bring to a person’s life; others, who suffer from allergies to pet dander, might have other things to say through watery, red eyes.

It is estimated 62 percent of American households have at least one pet and animal lovers understand that pets are a part of the family. Regardless of whether you are a dog or cat person, cuddly friends make their way into our hearts as well as our homes. However, if you find that fluffy or oreo are causing your eyes to be irritated, pay close attention to the following as there are steps that can be taken to help alleviate your symptoms.

The problem starts with dander as it is one of the most stubborn and common allergens. Cats, dogs and other furry or feathered pets produce dander, which consists of microscopic, dandruff-like flakes of skin and proteins from saliva and urine that can trigger allergies and aggravate asthma. Pet dander is generally worse in older animals than in younger animals, as older animals slough off more skin cells than younger animals. Dander can be transported through the air and enter the mucous members of the eyes and lungs.

Individuals who are allergic to pet dander may suffer from red, itchy eyes. Eye allergies sometimes cause significant discomfort, often interrupting daily activities with annoying symptoms. A person develops eye allergies when the immune system overreacts to an allergen. Allergens may be found indoors and outdoors and include things such as pollen, dust, dust and pet dander. When exposed to these allergens, cells in the eyes release histamines and other chemicals in an effort to protect the eyes. This chemical reaction that causes blood vessels inside the eyes to swell and the eyes become itchy, red and watery. Allergies can also trigger other problems, such as conjunctivitis also known as pink eye.

Losing an Hour: How Lack of Sleep Affects Your Eyes

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If you find yourself tired at work right now, you’re not alone. In fact a new Centers for Disease Control and Prevention (CDC) study finds more than 40 million American workers get fewer than six hours of sleep per night – that’s about 30 percent of the country’s workforce (Source: CBS News).

Most of us are aware that not getting enough shut eye can be harmful for your body; however, you may not know that a lack of rest can be hazardous for your eyesight. While lack of sleep is often blamed for dark circles under your eyes, not getting enough rest can interfere with your overall eye health.

Studies have shown that the eye needs at least five hours of sleep per night to properly replenish. Without that time, eyes cannot work at their full potential. One common side effect of lack of sleep is eye spasms. Eye spasms are defined as involuntary eye twitches that occur when you have a spasm in your eyelid. These involuntary spasms are known as myokymia. Eye spasms should not be painful or do damage to your vision; however, they can be very aggravating and disruptive. Avoid eye spasms by making sure you get an adequate amount of sleep per night.

Over time, lack of sleep can lead to serious ramifications on your vision including popped blood vessels due to eye strain. Additionally, a shortage of sleep can cause dry eye, a condition when tears do not adequately lubricate your eyes. When dry eye sets in you can experience some pain, light sensitivity, itching, redness or even blurred vision.