Recipes for keeping eyes healthy

Sight is one of our most cherished senses. We navigate, read, appreciate art, admire sunsets and flowers, and connect with loved ones by gazing into these “windows of the soul.”

Some eye-related conditions are relatively mild, short-lived, easily treatable, and can occur at any age. Other eye conditions are chronic. More than 14 million Americans over age twelve have a visual impairment. Excluding conditions such as nearsightedness and farsightedness (which are caused by the shape of the eye, not disease) leaves more than 3 million with the age-related diseases macular degeneration, cataracts, glaucoma, and retinopathy.

A recent survey found that the prevalence of these diseases rose more than 20 percent between 2002 and 2008—an upsurge driven in large part by an increase in diabetes. Because these conditions become more common with advancing age, the graying of the baby boomer generation only adds to the problem.

Some of the age changes in the eye happen nearly universally and, therefore, aren’t considered diseases. For instance, loss of elasticity in the eye’s lens makes it difficult to focus on nearby objects. We compensate with reading glasses. Other age changes reduce night vision.

Most of the other eye diseases become more common with age because they require years of wear and tear to develop. Some of them have a strong genetic component. But genetic vulnerability only rarely dictates destiny. Reducing risky lifestyle habits and improving diet can improve the odds of clear vision.

Recipes for keeping eyes healthy

Go Walk
A good pair of shoes
You
Preparation and use:
Walk for 30 minutes every day. Supplement walking with bike riding, jumping jacks, or pushups.
Yield: 1 session
How it works:
Regular physical activity helps you stave off cardiovascular disease, diabetes, and being overweight—three risk factors for chronic eye diseases.

Veggie-Rich Couscous
1¼ cups (219 g) uncooked couscous ½ teaspoon freshly ground black pepper 3 tablespoons (45 ml) olive oil, divided 1 yellow squash, chopped 1 yellow bell pepper, chopped 3 broccoli florets, sliced lengthwise 1 cup (235 ml) vegetable stock 2 tablespoons (8 g) chopped fresh dill
Preparation and use:
Combine couscous and peppers in a bowl. Stir in half of the olive oil to coat. Add the remaining oil to a skillet over high heat with the vegetables. Sauté them for 2 to 3 minutes until barely braised. Heat the vegetable stock to boiling in a small pan. Add the braised vegetables to the couscous and combine. Pour the boiling stock over the couscous mixture and stir. Cover the bowl with aluminum foil and steam for 5 minutes. Fluff with a fork, fold in the chopped dill, and serve.
Yield: 4 servings
How it works:
Vegetables are staples of the Mediterranean diet, which is a great example of a plant-based diet. Meals focus on fruits, vegetables, whole grains (such as couscous), nuts, olives, olive oil, and fish. Studies show that this dietary pattern, rich in vegetables, protects against cataracts and glaucoma in diabetics, a population at high risk for eye disease. Another study showed that eating at least three servings a day of antioxidant-rich vegetables reduced cataract risk.

Bright and Beautiful
Go for vegetables high in carotenoids, the plant pigments responsible for yellow, orange, and red hues. 4 medium-size yellow summer squashes, sliced lengthwise 1 red bell pepper, sliced lengthwise and seeded 1 tablespoon (15 ml) olive oil 1 red onion, sliced into rings Freshly ground black pepper
Preparation and use:
Preheat the oven to 425°F (220°C, or gas mark 7). Lightly spray a baking sheet with the olive oil or canola cooking spray. Put the squash and bell pepper slices on the sheet. Drizzle the olive oil over the top and toss. Line up the pieces so they are not overlapping. Sprinkle the sliced onion over the top. Grind the black pepper over the vegetables. Roast for 30 minutes, turning over the veggies halfway through. Serve hot.
Yield: 6 servings
How it works:
Among other virtues, these colorful vegetables are full of antioxidants. Furthermore, yellow, orange, and red-colored plants contain fat-soluble plant pigments called carotenoids that are, among other benefits, strong antioxidants. Two carotenoids, lutein and zeaxanthin, accumulate in the macula. Their yellow color allows them to filter out damaging blue and ultraviolet light. Higher dietary intake seems to protect against macular degeneration and cataracts. In fact, getting these nutrients from food is just as good, and possibly better, than popping them in supplement form.

Recipes to ameliorate eye ailments

Eye Flush 
If you have something in your eye, do not rub it— doing so could scratch the surface of your cornea. If gentle flushing does not work, call your doctor. Lukewarm water (best if distilled or boiled)
Preparation and use:
Fill a small, sterile cup with lukewarm water. (If you have a particle in your eye, you probably won’t take the time to boil the water first or shop for distilled water. You just want to get rid of the thing.) Hold your head back and let the water run into your eye to help dislodge the particle. Look in the mirror to track the journey of the particle. Do not touch it until it swims to the corner of your eye and can be removed without touching the eye itself. You can also pull your upper eyelash and then lower eyelashes away from your eye as you flush. This maneuver may help clear material trapped under the eyelid.
Yield: 1 application
How it works:
Clean, preferably distilled, lukewarm water is the safest way to help dislodge a particle from your very sensitive eye. Note: If a chemical splashes in your eye, simply turn on the tap and stick your eye into the flow. You can also get in the shower to flush your eye. If you get an acid or alkali or other toxic chemical in your eye, flush first and then proceed to the emergency room.

Allergic Conjunctivitis (Pinkeye) Wash 
This remedy makes sense if your eyes are pink because of allergies, a swim in the pool, or a viral infection. If you have bacterial pinkeye, see the doctor. 1 cup (235 ml) water ½ teaspoon noniodized salt (e.g., pickling or canning salt)
Preparation and use:
If you’re using tap water, boil it. If you have distilled water, the microbes and impurities have already been removed. Pour the water in a sterile bowl. Add the salt, stir, and let cool to room temperature. Pour the mixture into an eyecup. Lower your face until your eye is in the cup. Blink several times. Clean the eyecup in hot soapy water before repeating with the other eye. Apply three to six times throughout the day. Keep the solution covered between uses. Discard any leftover solution at the end of the day.
Yield: one day’s worth of applications
How it works:
Your tears are salty. You’re making a solution that is similar to tears to wash away allergens such as pollen, chemicals (e.g., soap, or chlorine), pollutants, and viruses.

When simple Doesn’t Work
A large trial called the Age-Related Eye Disease Study found that six years of supplementation with vitamin C (500 milligrams), vitamin E (400 IU), betacarotene (15 milligrams), and zinc (80 milligrams) significantly sl owed the progression of macular degeneration. Studies that have lasted a shorter duration did not produce such benefits. Higher intake of antioxidants, zinc, and om ega-3 fatty acids (such as those found in fish) may decr ease the risk of developing macular degeneration in those at high genetic risk. The Age-Related Eye Disease Study 2, published in 2013, investi gated whether adding lutein and zeaxanthin and/or omega-3 fatty acids (the ty pe found in fish) further reduced the risk of progression to advanced macular degeneration. Unfortunately, the results did not show additional benefit. The research is less clear for whether antioxidant supplementation prevents or slows the progression of cataracts. Some researchers note that, to prevent cataracts, antioxidants need to be star ted before the age of fi fty. For people at risk for eye diseases, fish oil supplements, which contain the omega-3 fatty acids DHA and EPA, may have merit. DHA helps maintain the retina’s function with age. Fish oil also reduces symptoms of dry eye, which is especially common in women. Mirtogenol (a product combining standardized bilberry extract with pycnogenol, a patented extract of French maritime pine bark) improved blood flow and reduced pressure within the eye, suggesting application in glaucoma. Pycnogeno l alone may also slow progression of retinopathy caused by diabetes or arterial disease. Ginkgo (ginkgo biloba) extracts improve blood flow to the retina (the lightsensitive tissue at the back of the eye). Pr eliminary research indicates that a concentrated ginkgo leaf extract improves vision in people with glaucoma.

When to call the Doctor 
If you develop pinkeye, you may need to see the doctor. If your eyes are pink because you’ve been swimming or standing near the fir e, you’ll be fine if you simply give your eyes a break from the irritant. If you have allergies, prescription medications can help. Viral conjunctivitis is usually accompanied by symptoms of a viral respiratory infection. Bacterial conjunctivitis merits a trip to the doctor for antibiotic eye drops. Also, keep up with annual eye exams, more often if your doctor recommends it. Most of these conditions come on so slowly that people may not develop noticeable symptoms until the disease has become severe. Early detection and prompt treatment can prevent significant visual loss. The following signs and symptoms indicate you need to see your doctor soon:
• signs of bacterial conjunctivitis (redness, discharge, awakening with crusty eyelids, increased sensitivity to light, and a foreign-body sensation)
• decreased ability to read and do other up-close work
• halos around lights
• increased glare from sunlight and artificial light
• loss of acuity in the center of your visual field (central visio n) or at the edges (peripheral vision)
• chronic eye dryness or irritation
• redness of the whites of your eyes, especially if you have eye d ischarge Signs that you should seek emergency treatment:
• sudden, unexplained loss of vision or double vision
• flashing lights or floating objects in your vision
• severe pain in or around your eye
• redness, swelling, and tenderness of the tissue ar ound the eye
• trauma to your eye
• a toxic chemical in the eye (If you get chlorine, an acid, or a nother toxic chemical splashes into your eye, flush for 5 minutes first and th en proceed to the doctor.)
• a foreign body stuck in your eye (If you have small par ticles in your eye, you may be able to remedy the problem by rinsing your eye with clean water. If an object is protruding from the surface of your eye, don’t try to remove it. Tape a paper cup over the eye and have someone take you to the emergency room.)