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Eye Foods for Macular Degeneration – Protect Your Eyes from The Most Common Cause of Vision Loss

An image of a woman with macular degeneration trying to see her cellphone screenWant to improve your eyesight and prevent age-related eye problems? Then you’ll want to incorporate these top eye foods for macular degeneration into your diet. Be consistent with these dietary changes and we promise, the outcome is definitely worth the effort.

But what is macular degeneration and are you at risk?

Macular degeneration is a disease that affects part of the eye allows you to see detail, called the macula. In older people, macular degeneration is the leading cause of vision loss. Over 10 million Americans are affected.

There are two types of macular degeneration: dry and wet. The wet type leads to vision loss and is caused by abnormal blood vessels that damage the macula and change the shape of the retina. The more common dry type causes small fat deposits to form in the retina, which begins to break it down as a result.

Symptoms of macular degeneration include blurred vision as well as difficulty seeing detail and colors. As the disease progresses into the more advanced stages, you may also experience central vision loss. Risk factors include age (people over 60 years of age are particularly at risk), exposure to UV light, smoking, and a family history of the disease. In addition, women and Caucasians are more likely to develop this disease.

Thankfully, different treatments are available to help you manage either type of macular degeneration. But taking preventative measures is an even better strategy. One of the ways to do that is to incorporate eye foods for macular degeneration into your diet. Even if you’re already showing signs of the disease, it’s a good idea to support any treatments you may be undergoing, with a good diet and healthy lifestyle choices.

In some cases, other conditions such as high blood pressure, cardiovascular disease, and obesity can aggravate macular degeneration. All of these conditions have a common link: inflammation. So, we feel inflammation is important to address.

Chronic inflammation almost always begins in the gut is the root cause of many—if not all—chronic conditions, including obesity. Therefore, eating a healthy diet that includes eye foods for macular degeneration is a great way to nip these issues in the bud, while improving your eyesight and overall health at the same time.

The reasons why inflammation begins in the gut can also provide some clues as to what you need to do to prevent it. The gut contains two-thirds of your body’s immune cells and the all-important microbiome, which is the bacterial ecosystem of the intestines.

Gut Health and Inflammation

NEM Inflammation CircuitInflammation is an important part of the immune response since it helps get rid of pathogens and toxins as well as cells damaged or killed off by an invader. This crucial inflammatory response if part of the NeuroEndoMetabolic (NEM) Stress Response, your body’s global response to stress. The NEM is composed of six circuits: Hormone, Bioenergetic, Neuroaffect, Cardionomic, Inflammation, and Detoxification.

All of these circuits are interconnected, which means that if one of them is activated, the rest are inevitably affected. Therefore, chronic stress can lead to dysregulation of all your circuits.

For example, when your body is exposed to a stressor, the first responder is your Hormone circuit—more specifically, your adrenal glands. The adrenals secrete the powerful stress hormone, cortisol, which regulates your blood sugar levels and blood pressure, maintain your heart and blood vessels, suppresses your immune system, and neutralizes inflammation.

But if stress is chronic, your adrenal glands have to pump out more and more cortisol, which tires them out. This is how you develop Adrenal Fatigue Syndrome (AFS). In the early stages of AFS, your cortisol levels gradually increase, bringing on a number of confusing symptoms. But once your adrenals are completely exhausted, cortisol levels drop leaving your body to fight stress without the use of its most powerful weapon.

Symptoms of AFS include fatigue, weight gain (especially around the middle), difficulty losing weight, difficulty falling asleep, waking up in the middle of the night, hair loss, premenstrual syndrome (PMS), infertility, low libido, lowered immunity, food and drug sensitivities, salt and sugar cravings, hypoglycemia, and brain fog.

Chronic inflammation places a huge amount of stress on the body. Because one of the roles of cortisol is to neutralize inflammation, your adrenals will have a lot of work to do. Interestingly, one of the causes of chronic inflammation is also causes of AFS: stress.

So, which stressors cause inflammation and AFS? These can include:

  • An unhealthy diet
  • Overconsumption of alcohol
  • Overconsumption of sugar
  • Frequent use of antibiotics
  • Exposure to toxins
  • Psychological stress

So, what happens when you’re dealing with one or several of these factors for a prolonged period of time? Well, your gut microbiome can become unbalanced and your gut lining may gradually be compromised, leading to a leaky gut. This allows substances into the bloodstream that shouldn’t be there, prompting an immune response and further inflammation. The cycle will continue as long as the leaks exist, causing chronic inflammation of the gut and in other areas of the body.

Inflammation that spreads to the central nervous system can cause issues like anxiety, depression, and brain fog. In some cases, brain fog is accompanied by hazy or blurry vision.

Lifestyle Choices to Protect Your Eyes

Inflammation creates a lot of oxidative stress in your body. Oxidative stress occurs when free radicals outnumber the antioxidants needed to neutralize them. Adrenal fatigue can both create and be caused by oxidative stress. Smoking also results in increased oxidative stress and raises your risk of macular degeneration. Antioxidants promote the health of your eyes and the rest of your body and are one of the main compounds found in eye foods for macular degeneration.

But before we get into specific eye foods for macular degeneration, we first need to cover the basics of healthy eating. Eating the right foods can reduce inflammation, strengthen your adrenal glands, and balance your NEM Stress Response System. Combined, all of these will give you a much better chance of preventing eye problems, including the blurry vision that accompanies brain fog and other issues that increase your risk of macular degeneration, such as high blood pressure, obesity, and cardiovascular disease.

An image of a woman holding doughnuts in front of her eyesThe first step is to eliminate inflammatory foods from your diet. That includes things like gluten and wheat-based products, dairy, sugar, alcohol, highly processed foods, refined carbohydrates, hydrogenated oils, and foods that contain preservatives, artificial flavors, and artificial sweeteners. Also, chemical toxins like pesticides can cause inflammation in the body, so it’s best to choose organic if possible.

Next, you’ll want to make sure you’re managing your stress levels. To do this, you could try meditation, yoga, support groups, therapy, taking long walks, journaling, or deep breathing exercises. As we’ve already seen, stress plays a huge role in gut microbiome imbalances (dysbiosis), which can create leaks in your gut.

Now it’s time to heal your leaky gut with things like bone broth, fatty fish, healthy fats, raw dairy, and fermented foods like sauerkraut, kimchi, kefir, and kombucha. You can also add some anti-inflammatory all-stars such as blueberries and dark leafy greens. With this dietary toolkit, you’re good to go. The best part is that many of these anti-inflammatory foods are also part of the eye foods for macular degeneration we’ll cover below.

If you’re suffering from AFS, following the Adrenal Fatigue Diet will be one of the most important steps in your recovery process. The diet is naturally anti-inflammatory and nutritionally dense and will keep your blood sugar levels stable thereby further reducing inflammation.

Mild exercise can also help reduce oxidative stress, minimize inflammation, and support your Adrenal Fatigue recovery. Exercise is an excellent way to lose weight, lower high blood pressure, and improve your cardiovascular health. And will also reduce your risk of macular degeneration.

Last but definitely not least, getting proper rest and adequate sleep is not only essential for AFS recovery, but for your overall health. So, rest your eyes and give your body the time it needs to repair. You can take certain measures to ensure you get a good night’s sleep. Make your room dark and slightly cool, turn off any devices a couple of hours before bed, and eat a small snack—perhaps, a few nuts and seeds—before bed to avoid any dips in your blood sugar level that could potentially wake you up during the night.

Top Eye Foods for Macular Degeneration

So, you’ve laid the foundation and you’re on your way to healing your gut, reducing inflammation, and addressing any underlying issues that may be affecting your eye health. Now, it’s time to focus on specific eye foods for macular degeneration.

What all eye foods for macular degeneration have in common is that they contain either one or a number of important nutrients that are well-known for their eye-protective properties.

  • Vitamin C is a powerful antioxidant and crucial to immune system function and adrenal fatigue recovery.
  • Vitamin E is another powerful antioxidant known for supporting skin, eye, and immune system health.
  • Omega-3 fatty acids are great for your eyes, brain and heart, and can also improve your mood.
  • Zinc helps regulate your immune system, as well as aiding digestion, memory, and learning.
  • Carotenoids, Lutein and zeaxanthin, act as antioxidants to protect your eyes from the harmful blue light emitted from computer screens and other electronic devices.

Armed with this information, you can now research the many foods that contain these nutrients and antioxidants and add the ones you like to your diet. To get you started, we’ve compiled our own list of the top five eye foods for macular degeneration.

#1 – Dark Greens

Image of a colander with kale and spinach
Dark green leafy vegetables are at the top of the list because they are not only the most powerful eye foods for macular degeneration but are also amazing for your all-around health and wellness. They’re packed with antioxidants and loaded with fiber. Plus, they’re low in carbohydrates and cause spikes in your blood sugar levels.

Kale and spinach are full of lutein and zeaxanthin and can help protect your eyes from harmful light and even the damage caused by pollution and smoking. Other amazing green fruits and vegetables include broccoli, kiwi, and collard greens.

#2 – Vitamin C-Rich Fruits

All types of berries contain antioxidants. Blueberries top the list and strawberries contain lots of vitamin C. The great thing about berries is that they’re lower on the glycemic index than most other fruits, so they won’t cause your blood sugar level to spike. Grapefruit is yet another vitamin C powerhouse that contains very little sugar. However, if you’re suffering from Adrenal Fatigue, you’ll need to be careful since eating grapefruit can change the enzymes in your liver and this could interfere with any medications you may be taking.

Other vitamin C-rich fruits include papayas and oranges. Again, it’s important to tread with care if you suffer from AFS. Consuming these fruits could lead to spikes and crashes in your blood sugar levels, owing to the high potassium content. Your sodium-potassium ratio will already be quite fragile if you’re suffering from Adrenal Fatigue.

#3 – Cold-Water Fish

Salmon, sardines, and herring are all excellent sources of omega-3 fatty acids, and an important part of the Adrenal Fatigue Diet. Aim for wild-caught where possible and if unavailable, choose organically farmed instead.

#4 – Orange and Yellow Veggies

Carrots are probably the most well-known eye-supporting food. Pumpkins (and their seeds), squash, and sweet potatoes are also full of vitamin A and also make nutritious eye foods for macular degeneration.

#5 – Turkey and Oysters

An image of oysters
Turkey and oysters contain zinc and so do eggs, crab, peanuts, and whole grains. Mild zinc deficiency is fairly common but something we strongly suggest avoiding if you want to protect your eyes, memory, and brain function.

Finally, if you feel supplements could help you—they do help many people—we highly recommend doing your research first. It’s best to ask your physician or adrenal fatigue specialist about which ones are right for you and your condition. Supplements can make your condition worse, particularly if you’re suffering from AFS. Your Detoxification circuit may already be sluggish if you have chronic inflammation, AFS, or any other chronic issue for that matter. That’s why it’s so important to ensure you’re not overloading it. Otherwise, you may end up with a paradoxical reaction.

 
© Copyright 2020 Michael Lam, M.D. All Rights Reserved.


Dr. Lam's Key Question

Macular degeneration is one of the leading causes of vision loss among the elderly. If you want to protect your vision, you need to start right now. A healthy lifestyle and eating eye foods for macular degeneration are the best defense against age-related eye issues.

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