The most common causes of dry eyes are poor eye lid health, reduced tear production and an unhealthy eye surface. Many people suffer from red, irritated, watery and burning eyes. “Ocular Surface Disease” or OSD, is the term used for dry eye disease. There are several ways we manage OSD; prescription and non-prescription drops, in office treatments and home hygiene such as a hot compress, wipes and sprays. I was very interested when an article about nutrition and OSD crossed my desk. Before I could share the information, another article was in my email. This article was a review of the latest research on diet and glaucoma. Each article was by a different expert and neither was promoting any company or products.
Glaucoma is the leading cause of irreversible blindness in the world. The majority of glaucoma cases present without symptoms and can only be diagnosed with regular eye examinations. Once diagnosed, glaucoma is managed with eye drops or eye surgery. Diet and nutrition aren’t a substitute for treatment but may support our efforts.
Not surprising there is over-lap between the articles. Increasing Omega-3 Fatty Acids (FA) in the diet or by supplementation was top of the list for OSD and glaucoma. Studies show that there is a neuroprotective effect for the eye surface and the optic nerve. Omega-3 FA may also improve the fluidity of the substance secreted from the meibomian glands (in the eyelid), thus improving the tear film. Regarding glaucoma, the Intra-ocular pressure (IOP) was reduced with a diet enriched with Omega-3 FA .
A diet rich in a variety of vegetables and fruits boosts anti-oxidants that protect the body and organs from inflammation and oxidative stress. In a previous blog post I wrote about dietary changes to prevent macular degeneration, anti-oxidants were at the top of the list. I’ve been an advocate for the Mediterranean Diet, but one of the articles introduced me to the MIND diet, Mediterranean-DASH Intervention for Neurodegenerative Delay. DASH is an acronym for Dietary Approaches to Stop Hypertension. I like the idea of promoting healthy cognitive aging. My search into the MIND diet yielded several recipes that I look forward to trying. It is important to avoid processed food and foods with added sugars, both abundant in the Western Diet.
Most “diets” restrict foods and leave us craving them. Here are some of the foods that we should eat more of: top of the list are foods that increase Omega 3 intake such as salmon, walnuts, sardines and seeds. Add to that an alphabet of vitamins A, C, D, E and other antioxidants and you can create a delicious feast including carrots, sweet potatoes, spinach, kale, egg yolks, citrus fruits, broccoli, bell peppers, cantaloupe, watermelon, almonds, kiwi, butternut squash, avocados, mangos… (hopefully you see the colorful, whole food options that support healthy eyes).
And don’t forget to drink plenty of water. Staying hydrated is essential for overall health and can significantly impact your tear quality.