Chapter 1: Vision – an invaluable gift: understanding of anatomy and eye functions
Vision is one of the five main feelings that allows us to perceive the world around us in all its glory. The ability to see, distinguish colors, evaluate distances and perceive the depth has a huge impact on our life, determining our safety, quality of life and the ability to learn and work. Therefore, preserving the health of the eyes and visual acuity for many years is an important task for each person.
To understand how to care about vision and what dietary supplements can help in this, it is necessary to have a basic idea of the anatomy and eye functions. The eye is a complex and delicate organ consisting of many interconnected parts.
1.1. The main anatomical structures of the eye:
- Cornea: The transparent outer shell of the eye, passing the light and refracting it, directing it to the lens. It performs the main function of the image focus.
- Rainbow shell (Iris): The colored part of the eye containing muscles that regulate the size of the pupil. It controls the amount of light falling into the eye.
- Pupil: The hole in the center of the rainbow shell through which the light passes into the eyes.
- Crystalik: A flexible lens located behind the rainbow shell. He changes his shape to focus the image on the retina, providing clear vision at different distances.
- Glass: A gel -like substance filling the space between the lens and the retina. It supports the shape of the eye and promotes the passage of light.
- Retina: The inner shell of the eye containing photosensitive cells (photoreceptors) – sticks and cones.
- Sticks: Responsible for vision in conditions of low illumination and for the perception of form and movement. They are more numerous than cones, and are located mainly on the periphery of the retina.
- Knukes: Responsible for vision in conditions of bright illumination and for the perception of color. They are concentrated in the central part of the retina called the macula.
- Makula: A small area in the center of the retina, which is responsible for the central vision necessary for reading, driving and recognizing faces.
- Vine nerve: Transmits visual signals from the retina to the brain where they are processed and the image is formed.
- Vascular shell: Located between the retina and the sclera. It provides the power of the retina and other eye structures.
- Sclera: A dense white shell that makes up the outer part of the eye. It protects the internal structures of the eye and supports its shape.
1.2. Mechanism of view:
The process of vision is a complex chain of events that occur instantly and harmoniously.
- The light passes through the cornea: The cornea refracts the light, directing it to the lens.
- The rainbow shell regulates the amount of light: The pupil narrows or expands depending on the level of illumination.
- The crystal focuses the image: The lens changes its shape to focus the image on the retina. This process is called accommodation.
- The retina converts light into nerve impulses: Photoreceptors (sticks and cones) convert light into electrical signals.
- The visual nerve transfers impulses to the brain: The visual nerve transfers the nerve impulses from the retina to the visual cortex of the brain.
- The brain processes information: The visual cortex of the brain processes nerve impulses and forms the image that we see.
1.3. Common vision problems:
There are many diseases and conditions that can negatively affect vision. Some of the most common vision problems include:
- Myopia (myopia): A condition in which a person sees well nearby, but sees poorly into the distance.
- Hyperopy (farsightedness): A condition in which a person sees well into the distance, but sees poorly near.
- Astigmatism: A condition in which a cornea or lens has an irregular shape, which leads to blurry vision.
- Presbiopia (age farsightedness): A decrease in the ability of the lens to accommodation, which usually develops after 40 years.
- Cataract: The clouding of the lens, leading to a deterioration in vision.
- Glaucoma: Damage to the optic nerve, often associated with high intraocular pressure.
- Pesteria of the retina (maculodistrophy): A degenerative retinal disease, leading to the loss of central vision.
- Dry eye syndrome: A condition in which the eyes do not produce quite tearful fluids or the lacrimal fluid has poor quality.
- Diabetic retinopathy: Damage to the blood vessels of the retina caused by diabetes.
Understanding the anatomy and functions of the eyes, as well as the knowledge of common vision problems, is the first step towards a conscious approach to maintaining the health of the eyes for many years. In the following chapters, we will consider factors affecting vision, methods of preventing eye diseases and the role of dietary supplements in maintaining the health of the eyes.
Chapter 2: Factors affecting the health of the eyes: from genetics to lifestyle
Our state of vision is determined by the complex interaction of genetic factors and environmental factors, including our lifestyle. Understanding these factors allows us to make conscious decisions to protect the health of the eyes and prevent diseases.
2.1. Genetic predisposition:
Genetics plays an important role in determining the risk of developing many eye diseases. For example, if your parents or other close relatives had glaucoma, maculodistrophy, myopia or farsightedness, you can also have an increased risk of these diseases.
- Glaucoma: Heredity is a significant risk factor for the development of glaucoma. There are genes that affect intraocular pressure and the structure of the optic nerve, increasing the likelihood of the development of the disease.
- Maculodistrophy: Genetic factors play a key role in the development of age -related macular degeneration (VMD). Genes associated with an increased risk of development of the VMD, such as CFH and ARMS2, have been determined.
- Refractal errors (myopia, farsightedness, astigmatism): Although the way of life and the environment also affect the development of refractive errors, the genetic predisposition plays a significant role. Children who have both parents of namesakes have a higher risk of myopia.
- Cataract: Some types of cataracts can be hereditary. Congenital cataracts, for example, are often associated with genetic mutations.
Although we cannot change our genetic predisposition, knowledge about the family history of eye diseases allows us to be more attentive to our vision and regularly visit an ophthalmologist for preventive examinations. Early detection of diseases allows you to begin treatment at an early stage and slow down their progression.
2.2. Age:
Age is one of the most significant risk factors for the development of many eye diseases. With age, natural changes occur in the eyes, which can lead to vision of vision.
- Presbiopia (age farsightedness): After 40 years, the lens loses its elasticity and the ability to accommodate, which complicates the focus on close objects.
- Cataract: The risk of cataracts increases with age. The clouding of the lens occurs gradually, leading to visual impairment.
- Pesteria of the retina (maculodistrophy): The EDMD is most often developing in people over 50 years old. With age, the retina becomes more vulnerable to damage, which increases the risk of the development of VMD.
- Glaucoma: The risk of glaucoma is also increased with age. With age, the drainage system of the eye can work less effectively, which leads to an increase in intraocular pressure.
- Dry eye syndrome: With age, the production of tear fluid is reduced, which can lead to dryness and discomfort in the eyes.
Regular examinations of an ophthalmologist after 40 years are extremely important for identifying age -related changes and timely start of treatment.
2.3. Diet and food:
Proper nutrition plays an important role in maintaining the health of the eyes. Certain nutrients are necessary for normal eyes and protection against damage.
- Antioxidants: Antioxidants, such as vitamins C and E, lutein, zeaxantin and zinc, protect the eyes from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and tissues, including eye cells.
- Omega-3 fatty acids: Omega-3 fatty acids, especially DHA and EPA, are important to the health of the retina and can help prevent dry eyes.
- Vitamin A: Vitamin A is necessary for the normal operation of the retina and maintaining the health of the cornea.
- Lutein and Zeaxanthin: These carotenoids accumulate in the makula and protect it from damage caused by blue light and oxidative stress.
A diet rich in fruits, vegetables, especially dark green leafy vegetables, fish and nuts, provides the body with the necessary nutrients to maintain the health of the eyes.
2.4. Smoking:
Smoking has an extremely negative effect on the health of the eyes. Smoking increases the risk of developing many eye diseases, including:
- Cataract: Smoking increases the risk of cataracts by 2-3 times.
- Pesteria of the retina (maculodistrophy): Smoking is one of the most significant risk factors for the development of the VMD.
- Glaucoma: Smoking can increase intraocular pressure and damage the visual nerve.
- Dry eye syndrome: Smoking irritates the eyes and can aggravate the symptoms of a dry eye.
Refusal of smoking is one of the most important steps that can be taken to protect the health of the eyes.
2.5. The effect of ultraviolet (UV) radiation:
A long-term exposure to UV radiation can damage the eyes and increase the risk of cataracts and other eye diseases.
- Cataract: UV radiation can damage the proteins of the lens, which leads to its clouding.
- Pesteria of the retina (maculodistrophy): UV radiation can damage the retinal cells and contribute to the development of the EMD.
- PERTYGICE: The growth of conjunctiva on the cornea, often caused by a long effect of UV radiation.
Wearing sunglasses blocking 100% UV radiation, and hats with wide fields helps to protect the eyes from the harmful effects of the sun.
2.6. Work at the computer and the use of gadgets:
Long -term work at the computer and the use of gadgets can lead to overvoltage of the eyes, dry eyes and other vision problems.
- Computer vision syndrome: The condition characterized by fatigue of the eyes, dry eyes, blurry vision, headaches and pain in the neck and shoulders caused by long -term work at the computer.
- Dry eyes: When working at the computer, we blink less often, which leads to a decrease in the production of tear fluid and dry eyes.
- Myopia: Some studies show that a long stay behind the screen can increase the risk of myopia, especially in children.
Compliance with visual hygiene when working at the computer, including regular breaks, eye exercises and the use of moisturizing drops, helps reduce eye overvoltage and prevent vision problems.
2.7. Chronic diseases:
Some chronic diseases, such as diabetes and hypertension, can have a negative effect on the health of the eyes.
- Diabetic retinopathy: Diabetes can damage the circulatory vessels of the retina, leading to vision and blindness.
- Hypertonic retinopathy: High blood pressure can damage the blood vessels of the retina, leading to hemorrhages and other vision problems.
- Autoimmune diseases: Some autoimmune diseases, such as rheumatoid arthritis and shegren syndrome, can cause dry eyes and other vision problems.
Control of chronic diseases and compliance with the doctor’s recommendations help prevent or slow down the development of eye complications.
Understanding the factors affecting the health of the eyes allows us to take active measures to protect our vision. In the following chapters, we will consider methods for the prevention of eye diseases and the role of dietary supplements in maintaining the health of the eyes.
Chapter 3: Prevention of eye diseases: active steps to healthy vision
Prevention is the key to maintaining the health of the eyes and maintaining visual acuity for many years. An active approach to prevention includes regular examinations by an ophthalmologist, a healthy lifestyle and observance of visual hygiene.
3.1. Regular examinations by an ophthalmologist:
Regular examinations of an ophthalmologist are the most important step in the prevention of eye diseases. An ophthalmologist can detect diseases at an early stage when treatment is most effective.
- Examination frequency: It is recommended to undergo an examination by an ophthalmologist at least once a year, especially after 40 years. People with a family history of eye diseases, diabetes, hypertension or other chronic diseases may require a more frequent examination.
- What includes the inspection: Inspection at an ophthalmologist usually includes a visual acuity check, measurement of intraocular pressure, inspection of the fundus (retina and optic nerve) and checking the fields of vision.
- Early detection of diseases: Regular examinations allow you to identify diseases such as glaucoma, cataract, maculodistrophy and diabetic retinopathy, at an early stage when treatment can prevent or slow down the progression of the disease.
3.2. Healthy lifestyle:
A healthy lifestyle has a positive effect on the health of the whole organism, including eyes.
- Balanced diet: A diet rich in fruits, vegetables, especially dark green leafy vegetables, fish and nuts, provides the body with the necessary nutrients to maintain the health of the eyes.
- Physical activity: Regular physical activity improves blood circulation and helps to prevent the development of chronic diseases, such as diabetes and hypertension, which can negatively affect vision.
- Refusal of smoking: Smoking has an extremely negative effect on the health of the eyes and increases the risk of developing many eye diseases.
- Maintaining a healthy weight: Excess weight and obesity increase the risk of diabetes, hypertension and other chronic diseases that can negatively affect vision.
- Control of blood pressure and blood sugar: Monitoring of blood pressure and blood sugar helps prevent the development of diabetic and hypertensive retinopathy.
3.3. Visual hygiene:
Compliance with visual hygiene helps reduce eye overvoltage and prevent vision problems.
- Correct lighting: Provide sufficient lighting when reading, working at a computer and other activities requiring visual stress.
- Regular breaks: When working at the computer, make regular breaks every 20-30 minutes. During the break, look into the distance to relax your eyes.
- Eye exercises: Perform eye exercises to relieve tension and improve blood circulation.
- Correct posture: Maintain proper posture when working at the computer to reduce the load on the neck and shoulders.
- Moisturizing drops: Use moisturizing eye drops to prevent dry eyes, especially when working at a computer or in a dry room.
- UV protection protection: Wear sunglasses blocking 100% UV radiation, and a hat with wide fields to protect your eyes from the harmful effects of the sun.
- Proper monitor setting: Configure the brightness and contrast of the monitor so that they are comfortable for your eyes. Place the monitor at an extended arm and slightly below the eye level.
3.4. Eye protection from injuries:
Eye injuries can lead to serious vision problems.
- Use protective glasses: Use protective glasses when performing work related to the risk of eye injury, such as working with power tools, welding, garden work or sports games.
- Be careful with chemicals: When working with chemicals, put on the goggles and follow the safety instructions.
- Avoid eye injuries: Be careful to avoid eye injuries during sports or other activities.
3.5. Restriction of the time spent on the screen:
The limitation of the time spent on the screen, especially in children, helps to prevent the development of myopia and other vision problems.
- Set the limits: Set the limits for the time spent by the screen and encourage other activities such as fresh air games, reading and playing sports.
- Take breaks: Regularly take breaks while working at a computer or using gadgets.
- Follow the rule 20-20-20: Every 20 minutes take a break and look at an object located at a distance of 20 feet (6 meters) for 20 seconds.
Compliance with these preventive measures helps maintain the health of the eyes and visual acuity for many years. In the following chapters, we will consider the role of dietary supplements in maintaining the health of the eyes and what nutrients are most important to visual health.
Chapter 4: Bad for the health of the eyes: Visual support from the inside
Bades (biologically active additives) can be a useful addition to a healthy lifestyle and the prevention of eye diseases. They contain concentrated doses of vitamins, minerals, antioxidants and other nutrients necessary for normal eyes and protection against damage.
4.1. Key nutrients for the health of the eyes:
Some nutrients are especially important for the health of the eyes and can be useful in the form of dietary supplements.
- Lutein and Zeaxanthin:
- Functions: Luthein and Zeaksantin are carotenoids that accumulate in the makula and protect it from damage caused by blue light and oxidative stress. They also improve the visual function and reduce the risk of developing age -related macular degeneration (VMD) and cataracts.
- Sources: Dark green leafy vegetables (spinach, cabbage), corn, egg yolks.
- Recommended dosage: 10-20 mg of lutein and 2-4 mg of Zeaksanthin per day.
- Vitamin C:
- Functions: Vitamin C is a powerful antioxidant that protects the eyes from damage caused by free radicals. It is also important for the production of collagen, which is necessary to maintain the structure of the cornea and sclera.
- Sources: Citrus fruits, berries, pepper, broccoli.
- Recommended dosage: 500-1000 mg per day.
- Vitamin E:
- Functions: Vitamin E is another powerful antioxidant that protects the eyes from oxidative stress. It is also important for the health of the retina and can help prevent the development of cataracts and the VMD.
- Sources: Nuts, seeds, vegetable oils, avocados.
- Recommended dosage: 400 me per day.
- Zinc:
- Functions: Zinc is necessary for the normal operation of the retina and maintaining the health of the macula. It also helps vitamin A be transferred from the liver to the retina.
- Sources: Meat, poultry, seafood, nuts, seeds.
- Recommended dosage: 25-40 mg per day.
- Omega-3 fatty acids (DHA and EPA):
- Functions: Omega-3 fatty acids, especially DHA and EPA, are important to the health of the retina and can help prevent dry eyes. DHA is the main structural component of the retina.
- Sources: Fat fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.
- Recommended dosage: 1000-2000 mg in the day (combination DHA and EPA).
- Vitamin A:
- Functions: Vitamin A is necessary for the normal operation of the retina and maintaining the health of the cornea. It is also important for vision in low light conditions.
- Sources: Liver, carrots, sweet potatoes, spinach.
- Recommended dosage: 5000 IU per day. It is important not to exceed the recommended dosage, since the excess of vitamin A can be toxic.
- Astaxanthin:
- Functions: Astaxantin is a powerful antioxidant that protects the eyes from damage caused by free radicals and UV radiation. It can also improve blood circulation in the eyes and reduce the risk of the development of the VMD.
- Sources: Microdorcels, salmon, shrimp.
- Recommended dosage: 4-12 mg per day.
4.2. Advantages of taking dietary supplements for the health of the eyes:
- Makula’s health support: Luthein, Zeaksantin, Vitamin C, Vitamin E and zinc help protect the macula from damage and reduce the risk of EMD.
- Cataract prevention: Vitamin C, Vitamin E and Luthein can help prevent clouding of the lens and reduce the risk of cataracts.
- Improving vision in low light conditions: Vitamin A is necessary for vision in conditions of low illumination and can help improve night vision.
- Reducing dry eyes: Omega-3 fatty acids can help improve the production of tear fluid and reduce the symptoms of a dry eye.
- Protection against oxidative stress: Antioxidants, such as vitamin C, vitamin E and astaxantin, protect the eyes from damage caused by free radicals.
4.3. Who can be useful for dietary supplements for the health of the eyes:
- People with a high risk of developing eye diseases: People with a family history of eye diseases, diabetes, hypertension, smoking or exposed to prolonged exposure to UV radiation.
- People over 50 years old: With age, the risk of developing many eye diseases increases.
- People experiencing dry eyes: Omega-3 fatty acids can help reduce the symptoms of dry eye.
- People working at the computer: Bades containing antioxidants and lutein can help reduce eye overvoltage and protect from the harmful effects of blue light.
- People who eat incompletely: Bades can help to make up for a deficiency of nutrients necessary for the health of the eyes.
4.4. How to choose dietary supplements for the health of the eyes:
- Consult a doctor: Before you start taking any dietary supplements, consult your doctor to make sure that they are safe for you and do not interact with other medicines that you take.
- Choose quality products: Choose dietary supplements from well -known manufacturers who test their products for cleanliness and efficiency.
- Pay attention to the composition: Carefully study the composition of the dietary supplement and make sure that it contains the necessary nutrients in sufficient dosages.
- Consider your needs: Choose a dietary supplement that meets your individual needs and health status.
- Observe the dosage: Do not exceed the recommended dosage indicated on the packaging.
4.5. Important warnings:
- Bades are not a replacement for a healthy lifestyle and a balanced diet.
- Bad do not treat eye diseases.
- Some dietary supplements can interact with medicines.
- Excessive consumption of certain nutrients can be harmful.
Bades can be a useful addition to a healthy lifestyle and the prevention of eye diseases. However, it is important to choose high -quality products, observe the recommended dosage and consult a doctor before starting. In the following chapters, we will consider specific foods and diets that can help improve the health of the eyes.
Chapter 5: Diet for healthy vision: delicious and healthy products for your eyes
Proper nutrition plays a key role in maintaining the health of the eyes and preventing eye diseases. A balanced diet rich in fruits, vegetables, fish and nuts provides the body with the necessary nutrients for normal eyes and protection against damage.
5.1. Products rich in lutein and zeaxantin:
Luthein and Zeaksantin are carotenoids that accumulate in the makula and protect it from damage caused by blue light and oxidative stress. The inclusion in the diet of products rich in lutein and zeaxantin helps maintain macula health and reduce the risk of developing age macular degeneration (VMD).
- Dark green leafy vegetables: Spinach, cabbage, broccoli, leaf greens, Romain salad.
- Corn: Yellow corn contains a significant amount of lutein and zeaxantin.
- Egg yolks: Egg yolks contain lutein and zeaxantin, which are easily absorbed by the body.
- Pumpkin: The pumpkin contains beta-carotene, which is converted into vitamin A in the body, as well as lutein and zeaxantin.
- Brussels sprouts: Brussels cabbage is a good source of lutein and Zeaksanthin.
5.2. Products rich in vitamin C:
Vitamin C is a powerful antioxidant that protects the eyes from damage caused by free radicals. It is also important for the production of collagen, which is necessary to maintain the structure of the cornea and sclera.
- Citrus fruit: Oranges, grapefruits, lemons, lime.
- Berries: Strawberries, blueberries, raspberries, blackberries.
- Pepper: Red, yellow and green pepper.
- Broccoli: Broccoli is a good source of vitamin C and other beneficial nutrients.
- Kiwi: Kiwi contains a lot of vitamin C and antioxidants.
- Tomatoes: Tomatoes contain vitamin C and lycopines, another useful antioxidant.
5.3. Products rich in vitamin E:
Vitamin E is another powerful antioxidant that protects the eyes from oxidative stress. It is also important for the health of the retina and can help prevent the development of cataracts and the VMD.
- Nuts: Almonds, hazelnuts, walnuts, peanuts.
- Seeds: Sunflower seeds, pumpkin seeds, linen seeds.
- Vegetable oils: Sunflower oil, soy oil, olive oil.
- Avocado: Avocado contains vitamin E and healthy fats.
- Green sheet vegetables: Spinach, cabbage kale.
5.4. Products rich in zinc:
Zinc is necessary for the normal operation of the retina and maintaining the health of the macula. It also helps vitamin A be transferred from the liver to the retina.
- Meat: Beef, pork, lamb.
- Bird: Chicken, turkey.
- Seafood: Oysters, crabs, shrimp.
- Nuts: Cashews, almonds.
- Seeds: Pumpkin seeds, sunflower seeds.
- Legumes: Beans, lentils.
5.5. Products rich in omega-3 fatty acids:
Omega-3 fatty acids, especially DHA and EPA, are important to the health of the retina and can help prevent dry eyes. DHA is the main structural component of the retina.
- Fat fish: Salmon, tuna, sardines, herring, mackerel.
- Flax-seed: Flaxseed is a good ALA source, which is converted into DHA and EPA in the body.
- Chia Seeds: Chia Semyon is also a good ALA source.
- Walnuts: Walnuts contain ALA.
- Enriched products: Some products, such as eggs and yogurt, are enriched with omega-3 fatty acids.
5.6. Products rich in vitamin A:
Vitamin A is necessary for the normal operation of the retina and maintaining the health of the cornea. It is also important for vision in low light conditions.
- Liver: The liver is a very rich source of vitamin A.
- Carrot: Carrots contains beta-carotene, which in the body is converted into vitamin A.
- Sweet potato: Sweet potatoes also contain beta-carotene.
- Spinach: Spinach contains beta-carotene and other beneficial nutrients.
- Pumpkin: The pumpkin contains beta-carotene.
- Mango: Mango contains beta-carotene.
5.7. Examples of dietary plans for healthy vision:
- Mediterranean diet: The Mediterranean diet is rich in fruits, vegetables, fish, olive oil and nuts, which makes it an excellent choice for maintaining the health of the eyes.
- Diet Dash: Diet Dash (Dietary Approaches to Stop Hypertension) is aimed at reducing blood pressure and includes a lot of fruits, vegetables, whole grain products and low -powered dairy products. It is also useful for the health of the eyes.
- Diet rich in antioxidants: It includes a large number of fruits and vegetables of various colors to provide the body with a wide range of antioxidants.
5.8. Important nutrition tips for healthy vision:
- Include a variety of products in your diet: A variety of nutrition provides the body with all the necessary nutrients for the health of the eyes.
- Give preference to fresh products: Fresh foods contain more nutrients than processed products.
- Limit the consumption of processed products, sugar and saturated fats: These products can negatively affect the health of the eyes.
- Drink enough water: Water is necessary to maintain the health of the eyes and prevent dry eyes.
- Prepare food at home: When preparing food at home, you can control the ingredients and make sure that your food is healthy and useful for the eyes.
Proper nutrition –