Prevent and Reverse Eye Disease through Better Nutrition

Eye disease is one of the most common causes of permanent disability in the United States. More than 20 million Americans age 40 and older have cataracts, and 10 million Americans age 60 and over have age-related macular degeneration (AMD).

For those of you who can’t stop time, nutrition and lifestyle changes are your best bets for preventing or slowing the development of cataracts and AMD.

The nutrients associated with eye health are vitamins C and E, beta carotene, lutein, zeaxanthin, omega-3 fatty acids, zinc, vitamins B6, B9 (folate), and B12.

Two landmark studies, conducted by the National Eye Institute (part of the National Institutes of Health), the Age-Related Eye Disease Study (AREDS) and AREDS2, provided evidence that a combination of these nutrients in specific amounts reduced the risk of developing advanced AMD in participants who had already-existing dry or wet AMD by as much as 25 to 30 percent.

Antioxidants help prevent the cross linking of proteins in the lens which can cause cataracts. They also help deter build-up of waste products in the retina, which in turn helps reduce risk for AMD. Folate and vitamin B6 help lower the risk for AMD by decreasing the presence of the blood chemical homocysteine.

Did you know that a diet high in refined carbohydrates can adversely impact eye health?

The formation of cataracts has been associated with excessive consumption of refined carbohydrates (corn bread, white rice, white bread, grits, flour and corn tortillas, candy, table sugar, cakes, and cookies). Refined carbohydrates may also increase the risk of developing AMD. It is hypothesized that the resulting sugar spikes deliver too much glucose to the eye too quickly and hinder the ability of the eye to utilize the energy provided by the glucose.

Powerhouse foods for your eye health

For the eyes to function properly the circulatory system must constantly supply the eyes with essential vitamins minerals and proteins. Following is a list of foods that contain essential nutrients for the eye:

  • Eggs (lutein and zeaxanthin)
  • Carrots and sweet potatoes (vitamin A and its precursor beta-carotene)
  • Oranges and strawberries (vitamin C and folate)
  • Dark leafy greens such as kale and spinach (lutein, vitamin E)
  • Pumpkin seeds and walnuts (zinc, vitamin E)
  • Anchovies, herring, mackerel, salmon, sardines, trout, tuna, and white fish (omega-3 fatty acids)

If your dietary intake is not giving you the essential vitamins and minerals you need to maintain healthy eyes consult your eye care practitioner who can recommend dietary supplements to you. Also, if you are over 60 years old, it is highly recommended that you get a dilated eye exam at least once a year.


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Distress or Chronic Stress

Distress or chronic stress is uncontrollable, prolonged, or overwhelming stress. Once stress becomes distress, the body manages to survive though not always to thrive. For example, when faced with periods of chronic stress, the body’s immune system function is lowered, and the digestive, excretory, and reproductive systems no longer function the way they should. In a state of distress, the cells of the immune system (and other body systems) are unable to respond normally and produce levels of inflammation which increase the risk of further health issues.


Homeostasis refers to your body’s ability to regulate itself and maintain a comparatively stable internal environment despite external and internal conditions and events.

Your body is designed to be in a state of homeostasis, where all the systems within are functioning optimally.


Stressor is anything that is perceived by the body as challenging, threatening or demanding.

Health Story

In the context of My Wellbeing Compass, your “Health Story” represents the combination of your dis-eases, conditions, symptoms and the history that binds them together. It is multi-layered and multi-dimensional. Unearthing and resolving the root causes at the core of your Health Story is the only way to truly rewrite this Story.

Natural Self-repair Mechanisms

The body is made up of intelligent, living cells that are dynamically connected. They communicate and just know what to do and when to do it in any given situation. They grow, replicate, repair, and age. Every 90 days, the body has a new bloodstream; every year, it manufactures billions of new cells; colon cells refresh every 4 days; the skin is entirely regenerated every 2-3 weeks; white blood cells regenerate in about 1 year; the liver renews itself at least once every 2 years; and the skeleton replaces its cells entirely every 10 years.

You are an incredibly complex, interactive, and dynamic living organism that is well-equipped with self-repair mechanisms that can fight infections, eliminate toxins, fix damaged DNA, destroy cancer cells, and even slow down aging.

This natural self-healing ability (also referred to as cellular intelligence or body’s innate intelligence) explains spontaneous remissions from seemingly “incurable” diseases.


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