Day-to-day care for your eyes

By Wen En-den Translated by Ann Lee
Information & resources provided by: Dr. Ho yao-sen of xi An Eye Clinic

Office workers, teachers and students and others frequently using computers every day commonly suffer from dry, sore eyes. This group also includes those who have undergone laser surgery or often work under the sun. In reality, the best way to treat this problem are the basics--give your eyes enough rest, don't overexpose them to the sun, and eat a nutritious diet.

While sunglasses are an obvious solution for the sun, you should also be aware of indoor lighting. Direct, regular exposure to strong lighting at your workplace can have the same effect as long hours under the sun. If you often use computers and watch TV for long hours, be sure to adjust the screen's light/dark contrast to reduce the glare and stress on your eyes.

When it comes to caring for your vision with your daily diet, remember that while foods and supplements containing natural plant compounds lutein or zeaxanthin are quite popular at the moment, we need to understand what benefit lutein offers.

The rear inside area of the eyeball is the retina. Retinal cells directly receive light passing through the eye's lens and cornea and converts them into nerve impulses which go to the brain. A constant supply of lutein is needed in order for this layer of eye tissue to function normally. However, damaging sun rays entering your eyes can produce a huge amount of free radicals, reacting with oxygen and causing oxidative damage. The food that we eat contributes immensely to the formation of free radicals within our bodies. Exposure to sunlight, a main source of free radicals, can put us at risk of chronic degenerative eye diseases such as macular degeneration, cataracts, diabetic retinopathy and other problems.
In addition to offering antioxidant protection against free radicals, lutein benefits our eyes by helping filter damaging, high-energy blue light, a harmful component of sunlight. Without sufficient amounts of lutein, macular damage may occur, to the point where your eyesight may be partially or completely effected. In addition, high-lutein diets can protect the tiny blood cells in your eyes, and strengthen the blood circulation there.

Unfortunately, the human body cannot produce lutein on its own. We must get it from eating dark-green leafy vegetables like Brussels sprouts, spinach, mustard seeds, broccoli and corn. Kiwi fruit, grapes melons, orange juice and especially pumpkins are also rich in lutein. It is recommended that a person's diet have a daily intake of 6 miligrams of lutein (equal to a bowl of raw spinach, or 1/3 bowl of cooked spinach). If you don't get enough lutein from your diet, consider buying lutein supplements available in stores and ranging from 5 to 30 miligrams per capsule. An eye doctor can also advise you on a product that's right for you.

Apart from that, bilberries are also a good supplement for eye health. Bilberries consist of anthocyanosides, which help blood vessels function normally, and maintain the flexibility of minor blood vessels. This in turn helps eyes from feeling sore all the time. Many foods and products contain not only lutein, but also vitamins A, C and E, and rare elements like Selenium, Zinc, Copper and Manganese, all good for the eyes.

Be aware that beta-carotene, found in carrots, can affect the absorption and the metabolism of the liver, so it's best to avoid consuming carrots and other beta-carotene-rich foods with foods rich in lutein. Furthermore, as some foods containing lutein and zeaxanthin are extracted from Calendula (or Marigold), those allergic to pollen and asthma sufferers should exercise special care.