Most of the information we receive from our surroundings comes through our eyes, so let’s do our best to protect them. Follow these 7 tips to give your eyes and vision the boost they need to stay healthy.
Eye Health Habits & Tips
1. Eat a Well Balanced Diet
Consuming a healthy and balanced diet filled with lots of vitamins and nutrients can help keep your eyes healthy and strong. Vitamins A, E and C, along with zinc, lutein, and omega-3 fatty acids have all been shown to support eye health and function — and reduce the risk of sight-threatening eye diseases.
Exercising for at least 20 minutes each day not only gets your body moving, but also improves blood circulation in the eyes. A regular exercise routine can also help you maintain a healthy weight and lower your risk of obesity — a risk factor for several diseases that cause vision loss in adults.
3. Control Your Blood Pressure
Keeping your blood pressure within normal limits is not only important for your overall health, but for your eye health as well. High blood pressure can damage the tiny and fragile blood vessels that feed the retina, the light-sensitive tissue in the back of the eye, and result in blurred vision and vision loss. Maintaining a healthy, active lifestyle and taking the right medication, if prescribed, can help to reduce your blood pressure and your risk of vision loss.
4. Wear Sunglasses
Wearing 100% UV protective sunglasses can protect your eyes from the sun’s harmful UV rays and reduce your risk of cataracts, age-related macular degeneration and other sight-threatening eye conditions.
5. Rest Your Eyes
Spending hours each day in front of a computer screen or other digital device can lead to eye strain, fatigue and dry eye symptoms. Practice the 20-20-20 rule to give your eyes their much needed break — every 20 minutes, tear your eyes away from the screen and look at something at least 20 feet away for at least 20 seconds.
6. Quit Smoking
Smoking is hazardous to your health and affects nearly all the organs in your body, including your eyes. Cigarette smoke in particular contains toxins that have been shown to cause cerebral lesions in the visual processing area of the brain.
Smoking tobacco has also been linked to higher risks of sight-threatening eye diseases including age-related macular degeneration, cataracts and diabetic retinopathy.
7. Schedule Regular Eye Exams
Regular eye exams are a crucial part of maintaining eye health and vision. Comprehensive eye exams can detect early signs of eye disease, even before symptoms appear — facilitating earlier treatment and lowering your risk of permanent vision loss.
If you’re due for a routine checkup, you’ve noticed any changes in your vision, or you’d like to learn more about protecting your ocular health, contact Harrel Eyecare in Tulsa to schedule an eye exam today!
The past months have wreaked havoc with most people’s lives, no matter what you do or where you live. It’s become the norm to feel overwhelmed by anxiety, stress, and fear. What you may not realize is the impact this kind of stress can have on your eyes. The benefits of managing stress are therefore far-reaching, helping to preserve not only your body health – but eye health, too. Read some helpful tips from our eye doctor near you on how to prevent vision complications as a result of pandemic stress.
Fight or Flight
You’ve probably experienced the “fight or flight” response at some point. It’s when you hear bad news or confront a powerful negative, and your body goes into protection mode. Adrenaline courses through your veins. In response, your heart may pump faster, your breathing becomes more shallow, and the pupils of your eyes dilate to improve your ability to see danger.
These automatic responses are your body’s way of preparing for a physical threat, even if the stress is coming from a nonphysical source, such as a challenging project at work or a fight with your spouse. These effects can stress the eyes either mildly or seriously, depending on your individual health condition.
Impact of Stress on Eye Health
When your eyes suffer undue stress, a range of symptoms can occur – some of which will resolve on their own, and others of which require eye care near you. Common symptoms include:
- Light sensitivity it can feel like you need to shut your eyes when exposed to light.
- Tunnel vision your peripheral vision becomes blurred, leaving only your central vision clear.
- Dry eyes your eyes will feel dry and irritated
- Eye twitching random spasms occur in one or two eyelids.
- Eye strain visual fatigue can be experienced (this may also be the result of too much screen time, an unfortunate outcome of the pandemic too).
- Blurred vision generally, only a mild symptom when caused by stress.
- Loss of vision cortisol, the “stress hormone,” can damage the eyes and the brain. Extreme stress is also linked with diseases such as glaucoma, which can lead to vision loss.
Most people only experience mild effects of stress on their eyes, but if any of these symptoms persist or detract from your quality of life, contact our eye doctor near you for treatment.
Tips to Help Relax Your Eyes
- Don’t overdo screen time, give your eye muscles a break by following the 20-20-20 rule: every 20 minutes, look into the distance 20 feet away for 20 seconds.
- Exercise regularly
- Practice meditation
- Take outdoor walks
- Eat healthy foods
- Get enough sleep
The benefits of daily stress management will help keep your body and eyes in top shape, functioning at their best!
Many eye diseases can be quickly and easily diagnosed during a Comprehensive eye exam, Pediatric eye exam and Contact lens eye exam. If you were diagnosed with an eye disease, such as Cataracts, Astigmatism, Pink Eye or conjunctivitis Myopia or Nearsightedness , Glaucoma, Macular degeneration, Diabetic retinopathy, or Dry eye, you may be overwhelmed by the diagnosis and confused about what happens next. Will you need medications or surgery – now or in the future? Is LASIK eye and vision surgery an option for you ? Our Tulsa eye doctor is always ready to answer your questions about eye disease and Contact lenses.
Book an eye exam at Harrel Eyecare eye clinic near you in Tulsa, Oklahoma to learn more about your candidacy for contact lenses and which type is right for you. Call 918-582-2020
Harrel Eyecare, your Tulsa eye doctor for eye exams and eye care
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How do I tell that I am developing glaucoma?
The real tragedy behind vision-stealing glaucoma is that most people afflicted with this eye disease do not even realize they have it. As a result, the condition goes undiagnosed and untreated, which too often leads to unnecessary blindness. Of the 2.7 million people in the United States with glaucoma, half are undiagnosed. Most are lulled into a false sense of confidence because glaucoma often displays no symptoms in its early stages. By the time it begins to affect vision, any lost sight is impossible to regain. The risk of developing glaucoma begins to increase dramatically at midlife, which is why everyone should have a baseline exam by age 40. The most important concern is protecting your sight. Doctors look at many factors before making decisions about your treatment. If your condition is particularly difficult to diagnose or treat, you may be referred to a glaucoma specialist. While glaucoma is most common in middle-aged individuals, the disease can strike at any age, with those having a family history of the disease being especially vulnerable.
What exactly is pink eye?
Pink eye is really anything that makes the eye pink. The official term is conjunctivitis, meaning an inflammation of the conjunctiva, the mostly transparent, skinnish like covering over the white of the eye. When the eye is irritated, the conjunctiva swells and blood vessels in it dilate, giving the eye a pink or reddish appearance. Many different agents can lead to this, including bacteria, viruses, allergens, and toxic or mechanical irritants. Treatment and contagion protection depend on the specific cause. Often the cause can be determined based on history, eye appearance with specialized instruments, and symptoms. Viral pinkeye, for example, is typically associated with increased light sensitivity, whereas itching is a key sign in allergic pink eye. There is a good deal of overlap with all kinds, however. Bacterial and viral pinkeye are both contagious, and fairly common. With any pink eye, particularly if it is getting worse, or not getting any better within a day, it’s best to be seen by an eye care practitioner. She or he will have the experience, knowledge and instrumentation to provide the most efficient treatment and recommendations.
Are some people more prone to having Dry Eyes than others?
Yes. Generally those that suffer with allergies, or have systemic inflammatory diseases like arthritis and sjogrens’, or those who use the computer or digital devices often and even contact lens wearers tend to be more susceptible to dry eye symptoms.
Are electronic devices really unhealthy for my eyes or is it all hype?
Our heavy use of electronic devices is causing Digital Eye Strain for people of all ages. Hoya research shows that 61% of adults experience eye strain due to prolonged use of electronic devices. Nearly 25% of children are on digital devices 3 or more hours per day and 40% of Millennials spend 9 or more hours per day on digital devices. The benefits of technology have a downside, especially fatigue brought on by stress to the accommodative (focusing) system. This stress can lead to headaches, dry eyes, blurred vision and difficulty when focusing from distance to near.
We all know that eating nutrient-rich foods, drinking plenty of water, and exercising can boost our health. So it’s no surprise that these same activities also support eye health. Research has shown that regularly consuming certain vitamins and nutrients can actually prevent or delay sight-threatening eye conditions and diseases such as macular degeneration, cataracts, and glaucoma.
Here’s a list of the best vitamins, minerals, and nutrients that can help keep your eyes healthy for a lifetime.
We invite you to consult with our eye doctor, Dr. Monte Harrel, to discuss which nutrients are most suited to your specific eye health and needs.
Vitamins and Nutrients That Support Eye Health
*Always best to speak with your primary care doctor before taking any vitamins or supplements, and to ensure you consume the correct dosage for your body.
Vitamin A deficiency can cause a host of eye health issues, including dry eyes and night blindness. In fact, vitamin A deficiency is a leading cause of blindness worldwide.
Vitamins A and A1, which are essential for supporting the eye’s photoreceptors (the light-sensing cells) in the retina, can be found in foods like carrots, leafy greens, egg yolks, liver, and fish.
Omega-3 Fatty Acids
Eating Omega-3 rich foods like fatty fish can support eye health in a few ways. DHA and EPA, 2 different types of Omega-3 fatty acids, have been shown to improve retinal function and visual development.
Omega-3 supplements can also ease dry eye symptoms. A randomized controlled study found that people who consumed Omega-3 supplements experienced improved tear quality, which resulted in reduced tear evaporation and increased eye comfort.
Lutein and Zeaxanthin
Lutein and zeaxanthin are antioxidants that accumulate in the lens and retina and help filter out damaging UV rays and blue light. One study showed that individuals who had the highest levels of these nutrients in their diets had a 43% lower chance of developing macular degeneration than those who had consumed the least amount.
Spinach, egg yolks, sweet corn, and red grapes are some of the foods that contain high levels of lutein and zeaxanthin.
High amounts of vitamin C can be found in the aqueous humor of the eye, the liquid that fills the eye’s anterior chamber and supports corneal integrity. This has prompted scientists to consider this vitamin’s role in protecting eye health.
Research suggests that regularly taking vitamin C (along with other essential vitamins and minerals) can lower the risk of developing cataracts, and slow the progression of age-related macular degeneration and visual acuity loss.
While vitamin C appears to support eye health in a variety of ways, it’s still unclear whether taking this supplement benefits those who aren’t deficient. Vitamin C can be found in various fruits and vegetables, like bell peppers, tomatoes, citrus fruits, broccoli, and kale.
Vitamin E is an antioxidant that helps protect fatty acids from becoming oxidized. Because the retina has a high concentration of fatty acids, sufficient vitamin E intake is crucial for optimal ocular health.
Vitamin E can be found in almonds, flaxseed oil, and sunflower seeds.
Healthy eyes naturally contain high levels of zinc. A zinc deficiency can cause night blindness, and thus increasing zinc intake can improve night vision. Zinc also helps absorb Vitamin A, an essential antioxidant.
Make sure to avoid taking high doses of zinc (beyond 100 mg daily) without first consulting your eye doctor. Higher doses of zinc have been associated with side effects such as reduced immune function. You can increase your zinc intake naturally by consuming more oysters, meat, and peanuts.
Phytochemical antioxidants are chemicals produced by plants that contain several health benefits. Some studies show that these plant-based chemicals may enhance vision and eye health as well as prevent age-related eye diseases and complications by alleviating ocular oxidative stress. Oxidative stress within the eyes contributes to several eye conditions, including dry eye syndrome. Consuming more produce with these antioxidants can help balance the anti-oxidant and pro-oxidant system, resulting in healthier eyes.
Personalized Eye Nutrition
If you or someone you know is looking for ways to boost or maintain eye health, speak with an optometrist near you about what supplements and vitamins are best for you. For an eye doctor in Tulsa, give us a call at 918-302-2120.
Nation-wide awareness about the vast dangers of obesity is at an all-time high, with TV shows like “The Biggest Loser” and health initiatives such as Michelle Obama’s “Let’s Move!” campaign shining a spotlight on the importance of fitness and good nutrition. However, despite the public’s knowledge of obesity’s effects on hypertension, stroke, and diabetes, many are not aware of how it damages eye health and vision.
Increasing evidence shows that people who are clinically obese have an elevated risk of developing serious eye diseases. It is widely known that expanding waistlines place people at a higher risk of getting diabetes, heart disease, and cancer — but researchers say the link between obesity and deteriorating vision is the “risk factor that no one talks about”. Professor Michael Belkin and Dr. Zohar Habot-Wilner, from the Goldschleger Eye Institute at the Sheba Medical Center, found a consistently strong correlation between obesity and the development of four major eye diseases that may cause blindness:
- Age-related macular degeneration (AMD)
- Diabetic retinopathy
The researchers said that although the evidence was out there suggesting a link between obesity and these conditions, their study emphasizes the optometric risks of obesity which can help motivate people to shed those extra pounds.
How Obesity Contributes to Eye Disease
A Body Mass Index (BMI) of 25 is considered overweight and above 30 is regarded as obese. A high BMI is tied to several chronic systemic health conditions such as diabetes, cardiovascular disease, and stroke, among others. Recent research indicates that a handful of ocular diseases can now be added to that list.
Serious eye conditions such as diabetic retinopathy, glaucoma, and age-related macular degeneration are more common in individuals with obesity, as well as floppy eyelid syndrome, retinal vein occlusions, thyroid-related eye diseases, and stroke-related vision loss.
The connection between obesity and these eye diseases is likely due to the increased risk of peripheral artery disease. This occurs when the tiny blood vessels bringing oxygen to parts of your body like the feet, kidneys, and eyes become compromised.
Your eyes are particularly prone to damage from obesity because the blood vessels in the eyes (called arterioles) are easily blocked, since they’re extremely thin and small — as thin as ½ the width of a human hair!
Most people are not aware that obesity may increase the rate of developing cataracts, too. Cataracts result when the focusing lens in the eye becomes cloudy and requires surgery to be replaced. In addition to age, cataract development is associated with obesity, poor nutrition, gout, diabetes and high blood sugar levels, though the exact cause isn’t clear.
A Healthy Lifestyle Can Reduce Your Risk of Ocular Disease
Knowing about the risk of vision loss may give those with a high BMI the extra motivational boost they need to lose weight. The good news is that a few lifestyle changes can reduce the associated risks.
An active lifestyle and a balanced, nutritious diet lower obesity and improve overall physical and eye health. Give your body a boost by incorporating important nutrients, such as vitamins C and E, zeaxanthin, omega 3, zinc, and lutein, many of which are found in green leafy and dark orange vegetables, as they have been shown to reduce the onset, progression, and severity of certain eye diseases.
We Can Help Keep Your Eyes Healthy in Tulsa
While a healthy diet and regular exercise greatly increase your chances of living a disease-free long life, they alone are not enough to ensure long term healthy eyesight. Regular eye exams with Dr. Monte Harrel can help prevent or detect the onset of ocular disease, and maintain vision that is clear and comfortable.
If you have any questions or concerns regarding your vision or eye health, don’t hesitate to call Harrel Eyecare — we’re here for you.
Smoking harms nearly every system in your body — including your eyes.
Though we are all aware of the health effects associated with smoking, such as lung cancer, heart disease, and bad teeth, few know about the negative impact it can have on our vision.
Smoking and Eye Disease
Smoking, especially 20 cigarettes or more daily over a long period of time, can adversely impact your vision. Cigarette smoke is made up of compounds that can damage health and have been shown to cause cerebral lesions which affect the area of the brain that processes vision.
More specifically, tobacco addiction increases the risk of developing vision-robbing diseases such as macular degeneration (AMD), cataracts, glaucoma, diabetic retinopathy. Moreover, smoke is an irritant that can cause or exacerbate dry eye syndrome. Below we’ll delve a little further into each of these conditions.
Age-Related Macular Degeneration
Smokers run a high risk of developing AMD, a condition that severely impairs central vision, making it difficult or impossible to read, drive, recognize faces and colors, and leads to permanent vision loss in those aged 65 or older. Fortunately, the risk can be dramatically diminished by putting an end to tobacco smoking — even if later in life.
Heavy smokers double their risk of developing cataracts, the leading cause of blindness. Cataracts are characterized by clouded, blurred or double vision, photophobia, and reduced night vision. However, cataract surgery is common and replaces the clouded lens with an artificial intraocular lens.
Uveitis, the inflammation of the eye’s central layer, is an ocular disease that can lead to blindness. This condition damages important structures of the eye, notably the iris and retina, and can lead to cataracts, glaucoma and retinal detachment. Smokers have a 2.2 times higher risk of developing uveitis than non-smokers.
Smoking raises one’s risk of developing diabetes by up to 40 percent thereby increasing the risk of retinopathy as well. Diabetes damages the blood vessels in the retina, causing them to leak blood into the eye, which — in severe cases — can deprive the retina of oxygen and result in blindness.
Dry eye syndrome is a common eye condition characterized by insufficient tears to keep your eye lubricated, or the tears are not composed of the correct balance of water, lipids, and mucous to maintain proper lubrication. Common symptoms include red, itchy, and gritty eyes.
Heavy smokers, and those exposed to secondhand smoke, not only double their risk of developing dry eye but also exacerbate an existing condition, especially among the contact lens wearers.
Secondhand Smoke and Eye Disease
Secondhand smoke— which includes the smoke that emanates from the end of a cigarette as well as the smoke exhaled— is nearly as harmful to health and vision. Second-hand smoke places others’ eyesight in danger, particularly in young children and infants. Furthermore, studies indicate that women who smoke during pregnancy put the newborn baby at risk of being born with eye disease or visual impairment that could affect his or her ability to learn.
Stop Smoking to Save Your Vision
The good news is that giving up smoking can have an immediate effect on your health — and it’s never too late to quit! Once the habit i