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Copyright © 2017 Nova Nurtritionals Pte Ltd

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Published by Joseph Holbrook

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CHAPTER 1:
WHAT ARE AGE-RELATED EYE DISEASES
(ARED)? ............................................................................ 5

CHAPTER 2:
THE SUPERHEROES OF YOUR EYES
– LUTEIN AND ZEAXANTHIN............................... 11

CHAPTER 3:
TOP 10 FOODS THAT
HELP SAVE YOUR VISION ..................................... 13

CHAPTER 4:
6 OTHER TIPS TO SAVE YOUR VISION............ 17

CONCLUSION ............................................................. 19

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We navigate through the world with our eyes. Without them, even
simple tasks can prove challenging. The problem is that we often
take them for granted, to the point of mistreating them.

As the saying goes, what goes around comes around.

By neglecting your eyes, they will inevitably fail you in your older
years. If you refused to listen to your parents’ advice on finishing
your peas and carrots, you put yourself at a higher risk of
developing age-related eye diseases (AREDs).

There are 4 major types of AREDs, namely macular degeneration,

glaucoma, cataracts, and diabetic retinopathy. The chances of
contracting them increase with age, so if you’re aged 50 and
above, it’s likely that you might already be at risk.

The National Eye Institute (NEI) showed that 36.5 million

Americans suffer from at least one type of ARED, and experts
foresee that the number increasing to as many as 58 million by
2030.

Source:
https://nei.nih.gov/sites/default/files/neipdfs/NEI_Eye_Disease_Statistics_Factsheet
_2014_V10.pdf

Based on these figures, we know that the typical American isn’t

taking care of their eyes, which is a pity because these conditions
can be prevented if they were to do so. Therefore, this book is
here to help you learn about the different types of eye diseases, as
well as share some easy tips to improve your sight.

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 Chapter 1: What are age-
related eye diseases
(ARED)?
Our organs experiences wear and tear over time, and our eyes are
no different, except that they’re the only thing that’s responsible
for our sight. In this chapter, 4 major types of AREDs -- macular
degeneration, glaucoma, cataract and diabetes retinopathy -- are
talked about in detail to show how your eyes can deteriorate.

Macular Degenertion This condition refers to the decline of your macula, which is a
small oval layer of ganglion cells that’s located at the center of the
retina. Because it’s 5mm in diameter and yellowish in color, it’s
commonly referred to as the ‘yellow spot’.

Source:
https://www.saffron2020.ca/saffron2020-eye-supplement-for-macular-
degeneration/

The job of your macula is to help you see clearly. If its ability is
compromised, your central vision is affected and you won’t be
able to focus on a spot. That’s why people diagnosed with it aren’t
able to identify faces, read or drive.

Macular degeneration comes in 2 different forms: wet and dry.

Dry macular degeneration happens when drusen, an extracellular

deposit, gets accumulated to the point where it damages the

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 retina. Vision loss is usually gradual, as it takes time for it to pile
up. Wet macular degeneration, on the other hand, happens when
there’s an abnormal blood vessel growth at the back of the retina.
The resulting leakage of protein and blood hurts your retina,
causing you to lose your sight at a faster rate.
For individuals diagnosed with this eye disease, 90% of them tend
to suffer from the dry version, with the rest suffering from the wet
one.

As the #1 cause of blindness in America, that also currently has no

cure, it’s essential to consume enough minerals and vitamins that
are proven to be beneficial for the eyes – like Vitamin A & E, zinc
and lutein.

Macular Degenertion As sneaky as a thief, macular degeneration can be upon you

Symptoms: before you realize anything is amiss. With pain absent and early
symptoms being difficult to detect, it’s important to go for
frequent eye check-ups, so that your eye doctor can detect the
signs that you might’ve missed.

If you’re finding it increasingly difficult to focus, and your vision is

similar to the image below, then it’s time to book an appointment
with your eye doctor. You may already be suffering from macular
degeneration.

Source: https://nei.nih.gov/healthyeyes/aging_eye

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 Glaucoma As the second leading cause of blindness worldwide, glaucoma
refers to the condition where vision loss is caused by high
intraocular pressure, which refers to the force exerted by the flow
of liquid that nourishes the eye. The large force permanently
damages your optic nerve, which causes your periphery vision to
fade away. It usually happens at a slow rate – to the point where
patients don’t realize they’ve lost half their sight.

There’s no cure for glaucoma and the results from eye surgeries
are usually fleeting. However, certain foods high in vitamins like
Vitamin A, C, E can help to reduce and control intraocular
pressure, keeping glaucoma in check.

Glaucoma Symptoms: Like macular degeneration, there aren’t any obvious warning
signs, and by the time you realize something’s wrong, it’s usually
too late. An eye doctor would be able to prescribe a preventive
treatment should he or she diagnose you with early stage
glaucoma.

A tunnel vision is a key feature of glaucoma. Here’s a good photo

to show what it looks like to see through the lens of a glaucomic
patient.

Source: https://nei.nih.gov/healthyeyes/aging_eye

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 Cataracts Cataracts refer to the clouding of the eyes, which if left untreated,
can impact your ability to see and perceive colors.

It’s a common eye disease that more than 60% of people aged 65
and above have been diagnosed with. In fact, some statistics even
show that for patients aged 90 and above, that percentage climbs
to as high as 90.

How do cataracts come about?

It’s caused by the denaturation – a process where molecules lose

their shape -- of proteins present in the lenses of your eyes. When
that happens, they become opaque, resulting in ‘cloudy’ eyes.

There are a lot of reasons as to why denaturation happens, from

heat to allergies to overexposure to UV rays, and many others.
Because of this, cataracts can be either stationary or progressive.

As their names suggest, stationary cataracts won’t get worse over

time but the progressive ones will, even when the assumed trigger
has been isolated and removed. However, the good news is that
they are curable, unlike other AREDs.

Other than surgery, research has also shown that proper nutrition
is recommended as Vitamins A, C, and E, may help to prevent this
eye disease.

Cataracts Symptoms: During the early stages of cataracts, vision loss may be negligible,
as it only affects a small part of your lenses. However, as it gets
worse, your eyes become visibly milky, which distorts light passing
through them. When that happens, blurry vision or other
noticeable symptoms, like sudden eye pain, may be more
noticeable.

If you’re a smoker, are constantly exposed to sunlight, or have

been diagnosed with diabetes/obesity/high blood pressure, you
have a higher risk of developing cataracts. Never dismiss blurry
vision or pain and get yourself a checkup.

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 As you can see from the image below, clear vision is impossible
with cataract patients.

Source: https://nei.nih.gov/healthyeyes/aging_eye

Diabetic Retinopathy Diabetic retinopathy refers to the damage done to the retina by
diabetes. If you’ve been diabetic for more than 10 years, you have
an 80% chance of contracting it.

With high blood sugar, your blood vessels -- especially the small
ones in your eyes -- becomes weaker and are more prone to
hemorrhaging. Because they are unable to provide proper
nutrition to the retina, your eyesight becomes blurry. However,
when they start to bleed, the fluids can block the macula, resulting
in vision loss. This is called no proliferative diabetic retinopathy
(NPDR).

NDPR evolves to proliferative diabetic retinopathy (PDR) when a

hemorrhage blocks oxygen delivery to the retina, causing new
blood vessels to grow on it. Usually, these new blood vessels will
bleed, resulting in partial or total blindness.

Though there aren’t any cures for diabetic retinopathy, treatments

are available to remove the growth of new blood vessels.

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Diabetic Retinopathy As with other AREDs, the early symptoms of diabetic retinopathy
are generally unnoticeable. Advanced symptoms can include
Symptoms:
blurred/fluctuating vision, impaired color vision, or spots floating
in front of your eyes.

Because this eye disease primarily stems from diabetes, the best
course of action is to limit your sugar intake. Once you’re
diagnosed with diabetes, it’s highly encouraged to see your eye
doctor annually, even if your eyesight seems to be fine.

This is what it looks like to suffer from this eye disease. Black
patches will dominate your sight, preventing you from seeing
clearly.

Source: https://nei.nih.gov/healthyeyes/aging_eye

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Chapter 2: The superheroes
of your eyes – Lutein and
Zeaxanthin
We know that most AREDs (in fact, 3 out of 4) are incurable, but
research has shown that foods containing vitamins and minerals
can help prevent the onset of such diseases. An eye-friendly diet
has 2 important nutrients: lutein and zeaxanthin. Both are
carotenoids – plant pigments that are responsible for the bright
red, orange, and yellow hues.

Other than being commonly found in colorful fruits and

vegetables, they can be found in the macula of the eye. You may
remember that the macula has a yellowish hue and that’s because
of its high carotenoid concentration.

So, how do they benefit your eyes?

Lutein and zeaxanthin act as antioxidants in your body, and they

help prevent oxidative damage to your eyes by fighting against
free radicals. Studies published in the American Journal of
Epidemiology, Ophthalmology, show that higher levels of
carotenoids in the diet are associated with lower incidence of
AREDs.

Not only are they great for prevention, they can also help improve
your eyesight. In the journal Optometry, patients who were
diagnosed with early macular degeneration reported improved
night vision after consuming 8mg of zeaxanthin for a year.

Since our body doesn’t produce lutein and zeaxanthin naturally,

we have to obtain them through food or supplements. If your diet
resembles a typical American one – high in carbohydrates, sugar,
and fat, while low in fruits and vegetables – then you’re likely
running low on them.

Although there isn’t any recommended daily intake, most studies

have proved that 10mg and 2mg of lutein and zeaxanthin daily are

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sufficient to reap their health benefits. Chapter 3 goes into detail
of the top 10 eye-friendly foods you can incorporate into your
daily life.

But if you’re truly worried about your current eye health – such as
if there’s daily pain or discomfort that stops you from doing the
things you love – you can fast-forward to a foolproof, effective, yet
inexpensive, solution. Click here to find out more.

© Occuguard.com | 12
Chapter 3: Top 10 foods
that help save your vision

With a proper diet that nourishes your eyes, there is no need to

bid your sight adieu in old age. The list of foods here can be easily
sourced from your local supermarket, so it should be fairly simple
to incorporate them into your day.

1. Spinach

Dark green, leafy vegetables have one of the highest sources of

lutein and zeaxanthin, and spinach is no exception. To get the
most benefit out of it, consider consuming it fresh or boiled.

A cup of cooked spinach contains 5.9-12.7mg of zeaxanthin and

20.4mg of lutein.

2. Kale

Another dark green leafy vegetable, kale is jam-packed with

carotenoids. The good thing about it is that it’s extremely versatile
– you can easily add them to soups, salads, smoothies or even a
stir-fry!

A cup of cooked kale contains 11-20mg of zeaxanthin and 23.7mg

of lutein.

3. Collards

Collard greens are beneficial to your eyes as they contain 2.5 times
more Vitamin A an individual need daily. Not only that, they also
help improve conditions of chronic illnesses like diabetes, cancer,
and osteoporosis.

A cup of cooked collard greens contains 0.37-5.1mg of zeaxanthin

and 14.6mg of lutein.

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 4. Broccoli

With its vibrant green color, broccoli hints at its high lutein and
zeaxanthin concentration. Packed with vitamins and minerals, it’s
another versatile vegetable that can be easily added to stir-fries,
soups or salads.

A cup of cooked broccoli contains 3.4mg of zeaxanthin and 1.6mg

of lutein.

5. Green Peas

Though small in size, they’re nutrient powerhouses that are great

for your eyes. They’re low in fat and high in protein, vitamins, fiber
and calories -- a cup of them has less than 100 kcal.
A cup of cooked green peas contains 2.3mg of zeaxanthin and
4.1mg of lutein.

6. Turnip greens

Though the root of the turnip plant is more popular, its greens are
what we should be eating more often. In a study done at
Oklahoma Agriculture and Mechanical College, it was found that
turnip greens were where most vitamins and minerals are located
at -- about 96% and 84% of Vitamin A and B respectively were
found in its leaf blades.

A cup of cooked turnip greens contains 5.1-12.2mg of zeaxanthin

and 12.2mg of lutein.

7. Orange/tangerine

Though widely known for its high Vitamin C concentration,

oranges are also great sources of carotenoids. Other than eating
them, you can get your daily dose through its juice – only if they’re
the freshly squeezed variety. Processed orange juice tends to be
high in sugar with little to no nutritional benefits.

A cup of orange/tangerine contains 0.2mg of zeaxanthin and

0.2mg of lutein.

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 8. Red & Yellow Peppers

In a study published in the US National Library of Medicine, it was

shown that yellow and red peppers had one of the highest
concentrations of lutein and zeaxanthin. With their vibrant hues,
not only does it help stimulate your appetite, it also offers lots of
nutritional benefits.

1 medium sized bell pepper contains 1.7mg of zeaxanthin and 5.8-

8.7mg of lutein.

9. Sweetcorn

With its high lutein content, sweetcorn adopts it signature color –

yellow. Other than eating it in salads or barbecuing it, you can add
them to soups to naturally sweeten it. Plus, its high fiber content
helps prevent digestive problems like constipation.

A cup of cooked sweetcorn contains 2.8-3.1mg of zeaxanthin and

1.5mg of lutein.

10. Eggs

Eggs are the only food of animal origin that is rich in carotenoids.
Though present in significantly lower amounts when compared to
vegetables, they can be easily absorbed by the body. In fact, Time
magazine reported that researchers at Purdue University noted a
three- to nine-fold increase of carotenoid absorption from salads
containing eggs.

An egg contains 0.25mg of zeaxanthin and 0.2mg of lutein.

The National Eye Institute did a study on AREDs and concluded

that concentrated doses of antioxidants, like zeaxanthin and
lutein, can reduce your risk of vision loss. But I get it – it might be
tiring to whip up something in the kitchen to hit your daily
requirements of carotenoids when all you want to do is relax on
the couch after a long day at work.

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If you’re someone who loves effortless, yet effective shortcuts
that don’t cost an arm and a leg, check out this video to find out
how you can prevent further deterioration naturally.

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Chapter 4: 6 other tips to
save your vision

Other than improving your diet, there are other ways to help keep
your eyes healthy. Here are 6 easy tips for you to do just that!

1. Wear Sunglasses

More than a fashion statement, sunglasses have a practical

purpose to them as well. They help prevent retinal damage by
blocking UV rays – the thing that helps hasten the development of
AREDs, especially cataracts -- from your eyes.

With different types of sunglasses available everywhere, make

sure to go for those that are 100% UV-A and UV-B rays proof.

2. Don’t Smoke

Tobacco has many ill side effects, but did you know that it can also
cause your eyesight to deteriorate as well? Studies have shown
that smokers and ex-smokers alike are more likely to develop
macular degeneration and cataracts than people who have never
smoked.

3. Don’t Skip Your Eye Checkups

If you’ve been blessed with good eyesight since you were young,
you should still go for frequent eye check-ups. This is especially
true if you’re 40 years old and above, as that’s when many early
signs of AREDs make themselves known. By skipping on them,
you’re giving them a chance to develop, which can lead to serious
vision loss over time.

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 4. Know Your Family History

If you have a family history of eye diseases, it’s highly likely that
you will develop them as you get older. Therefore, it pays to be
informed so that you won’t be caught unaware.

5. Wear Protective Eye Gear

Your eyes are incredibly vulnerable. Each year, approximately 2.5

million American sustained eye injuries that could have been
easily prevented. When doing home projects like repairs,
gardening, or cleaning, standard protective eyewear will suffice. If
you’re doing sports, however, make sure they are certified by
either the sport’s governing body, or the American Society for
Testing and Materials.

By preventing physical eye injuries, you can reduce your chances

of vision loss in the future.

6. Massage Your Eyes

If you’re staring too long at a computer screen, you’d probably be

suffering from eye fatigue. To help prevent it from happening all
too frequently, try this 20-20-20 rule. For every 20 minutes, look
at something that’s at least 20 feet away for 20 seconds.
Alternatively, placing a hot compress on your eyes is another way
to relax and soothe your eye muscles.

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Conclusion

If you haven’t had to deal with any serious eye conditions since
you were a kid, good for you! But it’s a different ball game
altogether when you’re in your old age. By cultivating good eye
habits, you’ll be able to enjoy clear vision for a long time to come.

However, if you are already diagnosed with one or more AREDs,

then it’s even more critical to start changing your diet and lifestyle
habits, since your eyesight is at stake. As you saw in Chapters 2
and 3, the tips are pretty much effortless.

The crux of Chapter 2 is to encourage you to increase your

carotenoid intake, especially since modern diets are severely
lacking in them. Doing so will provide your eyes with suitable
amounts of nutrients and vitamins.

Other than the 10 foods listed, there are plenty more fruits and
vegetables that are rich in lutein and zeaxanthin, like asparagus,
papayas and tomatoes. If you’re still unsure about the types of
fruits and vegetables to buy, you can’t go wrong with green leafy
vegetables and bright red/orange/yellow produce.

Another trick to up your lutein and zeaxanthin intake is to pair

vegetables with eggs – they help increase your body’s carotenoid
absorption by up to 9 times! However, more often than not, you
might be getting lesser carotenoids than you realize,because
they’re most likely lost during the food preparation.

As I mentioned earlier, the best way to get sufficient, precise

amounts of these two power nutrients has been widely
researched, and one method has emerged as the winner. Click
here to discover how you can fight aging and save your vision
effortlessly.

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Other than eating well, Chapter 3 talks about other methods that
help you keep your eyes safe from harm. Simple actions like
wearing sunglasses while outdoors, or protective eye gear when
doing repairs, can go a long way.

Another key thing to remember is that the early symptoms of

AREDs aren’t easily noticeable, which is why it’s crucial to go for
annual eye check-ups so that specialized doctors are able to
quickly detect anomalies.

Remember, early detection and good eye habits are key to

preserving your sight.

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