According to research studies and surveys, the leading cause of vision loss in older adults is age-related macular degeneration, or AMD. In fact, a 2022 report found that an estimated 20 million people in the United States over the age of 40 had AMD. It is very common for eyesight to get worse with age, be it from AMD, cataracts, or other ocular diseases. Fortunately, there are exercises you can do and foods you can eat that help support eye health. 

What Is AMD?

AMD is an eye disease that can blur central vision. This occurs when aging causes damage to the macula, a part of the eye that controls straight-ahead vision. The macula is a part of the retina, which is the light-sensitive tissue at the back of the eye. AMD is a very common condition, and the leading cause of vision loss in older adults. Losing central vision makes it difficult to see faces, read, drive, or do close-up tasks. 

The condition can come on slowly in some people and faster in others. Scientists believe that one of the primary causes of AMD is exposure to oxidative stress (cell damage) and inflammatory reactions. Because of this, the theory is that including more nutrients that support vision in your diet can be beneficial in preventing AMD. Some of those nutrients include carotenoids that fight against reactive oxygen species (ROS). 

How Do Carotenoids Support Vision?

Carotenoids are the red, orange, and yellow pigments produced by plants. Astaxanthin, zeaxanthin, lutein, and xanthophylls are specific carotenoids that demonstrate impressive antioxidant activity. Some studies have found these carotenoids to protect the eyes from oxidative damage. 

Both lutein and zeaxanthin are found in concentrations 1,000 times higher in the eye than other tissues in the body. Reportedly, these are beneficial in reducing the risk of developing AMD. One study found that participants with the highest intake of lutein and zeaxanthin were 65% less likely to develop neovascular AMD compared to people with the lowest intake. Another study from 2022 found that these two carotenoids were able to protect the retina and lens from age-related changes.

Although astaxanthin is not as concentrated in the eye, it does have antioxidant properties that are ten times greater than lutein and zeaxanthin. Astaxanthin has demonstrated an ability to address choroidal neovascularization (CNV), which is a hallmark feature in AMD. This feature causes oxidative stress and inflammation and blood vessels grow in the eye and leak as a result. That can lead to vision loss. 

How To Get More Carotenoids In Your Diet

The body cannot make carotenoids on its own, so it is your responsibility to consume them via foods or dietary supplements. In order to support eye health and vision longevity, experts encourage you to consume at least 10 milligrams (mg) of lutein, two mg of zeaxanthin, and six mg of astaxanthin per day.

In which foods can you find these carotenoids? Well, lutein and zeaxanthin are readily available in leafy greens (kale, spinach, and collards), avocado, orange bell peppers, green peas, and eggs. Astaxanthin primarily exists in marine-derived foods, such as shrimp, salmon, lobster, and algae. All three of these carotenoids, however, are available in various eye supplements, should you not want to worry about consuming specific foods every day. 

At the end of the day, your eyesight will get worse with age, but it doesn’t have to be inevitable. Try to increase your intake of the carotenoids we detailed in this article to help support eye health and protect them from AMD and other causes of age-related vision loss.

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If you eat certain foods, especially unhealthy foods, you probably know how they affect your body. Perhaps your stomach hurts more if you eat a lot of fried foods. Maybe you feel more bloated after consuming a lot of pasta. The foods you eat influence your digestive health, but research shows that there is a link between nutrition and skin health. 

Researchers already know that the gut-skin axis influences skin inflammation management. If you eat more pro-inflammatory foods, the skin can age more quickly. High-glycemic foods can trigger acne flare-ups, especially in people who are genetically predisposed to acne. Eating too many sugary foods can lead to fragmented or hardened collagen, which weakens the skin’s foundation and increases the risk of premature aging. 

Learning about the foods that negatively affect the skin is just as important as figuring out which ones promote healthy skin. When you focus on consuming foods with skin-enhancing nutrients, you may notice more youthful skin. If you want to promote smoother, softer, and firmer skin, add the following three foods to your diet.

Mangos

If you enjoy the tropical sweetness of mango, consider your skin lucky! As long as you consume mangos in moderation, they may help reduce the appearance of fine lines and wrinkles. One study monitored the effects of consuming either a half-cup of mangos or a cup and a half of mangos, four times per week for 16 weeks. At the end of the study, researchers found that there was a reduction in wrinkle severity with the half-cup of mangos. The study authors attributed that to the carotenoid and flavonoid content of mangos. In the one and a half cup serving, however, the appearance of wrinkles increased. That is likely because of the higher sugar content. 

Almonds

If you need a midday snack to keep you full between meals, almonds are a great option. Not only do they satiate you, but they may also reduce the appearance of wrinkles. In a prospective randomized controlled study, dermatologists found that snacking on almonds helped ease dark spots and wrinkles. A separate study consisting of post-menopausal women examined almond consumption on several skin parameters. Study results suggested that daily almond consumption was able to reduce wrinkle severity and facial pigment intensity. In fact, daily almond consumption for 16 weeks showed a 16% reduction in wrinkles, compared to a controlled group. Dark spots reduced by 20%. Study authors attribute this quality to the antioxidant compounds in almonds, such as vitamin E. 

Salmon

The thing to note about salmon is that you want to purchase wild caught salmon, not farm-raised salmon. Does salmon reign supreme when it comes to omega-3 content? Although it does not top the omega-3 charts, it does have a high content, which is good news for your skin, heart, and brain. Studies have found that omega-3 fatty acids decrease UV-induced skin stress, enhance skin hydration, and provide photo-protection. The fatty acids are just the tip of the beneficial iceberg, though. Salmon contains lots of antioxidants, including an impressive one called astaxanthin. According to research, astaxanthin improves skin hydration, elasticity, and texture. It may also help reduce fine lines and age spots. 

In a randomized controlled trial with 46 healthy female participants, researchers monitored a group that took astaxanthin capsules and a group that took placebo pills. In the astaxanthin group, researchers noted decreased wrinkle parameters in comparison to the placebo group. Another trial found that astaxanthin supplements helped reduce wrinkles after 16 weeks. 

In conclusion, what you eat influences how your skin looks as you age, for better or for worse. Although we are not advocating an all-or-nothing diet, keep in mind that the more you know about food, the healthier, and sexier, your body can be. Eat things that bring you joy, but know how different foods affect you.

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The skin can take a beating during the winter, and many people experience excessive dryness as a result. Crisp wind, dry and cold air, and heat from furnaces create an unfriendly environment for the skin. You may notice flakier, drier skin that’s prone to itchiness as the temperatures drop. And it seems that all the lotion in the world can’t get rid of the dryness!

Just like any other system or organ in the body, the skin requires nutrients that help it grow and repair on a cellular level. When you eat the right foods or focus on the right nutrients, you can help rebuild the skin’s natural moisturizing factor (NMF). This is a protective barrier that seals in moisture and protects the skin from environmental damage. It’s also beneficial to focus on water-rich foods that help hydrate the skin from within. 

We aren’t saying that your skin care routine is ineffective or outdated; rather, it may simply need a little enhancement. For example, using a moisturizer may prevent transepidermal water loss, but this won’t matter if the skin’s moisture barrier is weak. Attack the problem from all angles and your skin will be hydrated, moisturized, and supple before you know it. Continue reading to learn about the nutrients that will help hydrate the skin during the winter. 

Omega-3 Fatty Acids

Many dermatologists recommend people to eat avocado, chia seeds, olive oil, and fatty fish if they want glowing skin. The reason for this is because these foods contain omega-3 fatty acids, which help to improve the skin’s hydration. Omega-3s are an integral component of the skin’s lipid content, and they work to improve the barrier function. If the barrier is working properly, the skin retains more moisture and helps to keep irritants out. Additionally, omega-3s may support the skin by way of hydration and antioxidant photoprotection. 

Vitamin A

During the fall and winter months, it’s very easy to get your daily dose of vitamin A. Many seasonal produce items are naturally rich in this nutrient. Winter squash, sweet potatoes, carrots, or even collard greens and kale are excellent sources of vitamin A. Not only does vitamin A help to maintain skin elasticity, but it also works to fight inflammation, which can contribute to dry skin during the winter. 

Antioxidants

You can include vitamins A, C, E, and other phytonutrients in this category. Antioxidants work to combat free radicals, which can impair the skin’s barrier function and increase the risk of transepidermal water loss. Eating a wide variety of colorful fruits and vegetables can provide you with enough antioxidants to keep the skin hydrated. Astaxanthin, a unique phytonutrient, helps to improve skin elasticity and moisture levels. It may also protect the skin’s collagen layer. Other antioxidants may work to protect the skin from UVB rays and make positive changes to skin microbiome. 

Water-Rich Foods

In addition to drinking water every day, it can help to consume foods with high water content. Roughly 20% of the body’s water intake comes from diet, specifically fruits and vegetables. These foods also offer beneficial antioxidants and nutrients that help protect the skin barrier. Water helps to transport nutrients to your cells, while simultaneously getting rid of toxins. Keeping cells plump and healthy also discourages dry or dehydrated skin. Watermelon, cantaloupe, celery, lettuce, cucumber, radishes, and tomatoes are excellent water-rich produce items. 

Vitamin D

According to dermatologists, it’s easy for the skin to dry out if you are deficient in vitamin D, which is a fat-soluble vitamin. Vitamin D actually triggers receptors that help promote the formation of the skin barrier. Food items provide a low amount of vitamin D, so a supplement may be necessary. Consult with your doctor to determine the correct dosage for your body. As a general note, it’s often better to take a smaller dose every day, as opposed to a larger dose once a week. 

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Whether you work in an office and stare at a computer all day, regularly scroll through social media on a phone, or binge-watch shows on a laptop or TV, the average person in today’s society is heavily exposed to blue light. The eyes are constantly exposed to stimulation and information, working hard to process everything without us even thinking about it. With more exposure to screens every day, however, the human eye becomes stressed by blue light.

What Is Blue Light?

If you dig deep into your memories from physics class, you’ll recall that visible light is defined by how long wavelengths are and the amount of energy that is produced. Longer wavelengths produce less energy, meaning that they are safer for the human eye. Shorter wavelengths produce more energy and may cause damage to the eye’s ability to function correctly. Blue light from computers, screens, phones, or TVs has the shortest wavelengths. This means that the highest energy is being produced, ultimately damaging the eyes by directly penetrating the light-sensitive retina.

The eye can tolerate the small amount of blue light from the sun during the day, but increased screen time has exposed the human eyes to excess amounts of blue light. Staring at screens can cause eyestrain, headaches, irregular sleep schedule, dry eyes, and blurred vision. One study, conducted by Harvard Medical School, found that exposing the eye to blue light at night suppressed the production of melatonin and shifted circadian rhythms. You can protect the eyes from blue light by using the following tips.

Eat Foods For Eye Health

Just as there are foods that nourish other organs and systems in the body, there are fruits and vegetables that provide carotenoids to help protect the eyes from blue light. The best three carotenoids for your eyes include lutein, zeaxanthin, and astaxanthin. These carotenoids have the ability to pass through the blood-retinal barrier to bring protection and nutrients to the eyes.

Lutein & Zeaxanthin

These potent antioxidants are found in the inner parts of the eye and work to reduce the risk of light-induced macular degeneration. Lutein and zeaxanthin can be found in green vegetables like broccoli, spinach, kale, and collards, or in yellow or orange fruits and vegetables like carrots, peppers, and tomatoes.

Astaxanthin

Working to help the eyes recover from eye fatigue, astaxanthin helps to reduce the risk of dryness, blurred vision, and eye soreness. Astaxanthin is the red pigment that is found typically found in algae, which is what gives crab, crawfish, krill oil, salmon and lobster the pink or red colors.

Good Phone And Computer Habits

How long do you think you spend looking at screens each day? The real answer most likely exceeds whatever number you thought. According to a small study in England, British psychologists found that the average adult spent about five hours per day on his or her phone. Add the additional time of looking at computers for work or watching TV shows later in the evening. Rather than going on your phone for your 10-15 minute break, take a quick stroll outside or simply sit outside and absorb the fresh air. Take action and limit the time you spend looking at screens. Be diligent and don’t resort to screens because of laziness. There are also blue filters, which can be installed on smartphones, to help reduce eye damage.

Lifestyle Habits

Making small changes to your daily routine can drastically relieve your eyes of stress. Some small changes you can implement in your daily life can include:

Wear Sunglasses

Since most people are going to have a hard time giving up screen time, protect your eyes other ways by wearing sunglasses during the day. It is optimal to purchase polarized lenses, especially those with an amber tint to provide 100% UVA and UVB protection.

Stop Smoking

When you smoke cigarettes, you produce cyanide, which can negatively affect eye health. In fact, consistently smoking cigarettes can increase the risk of macular degeneration and dry eye syndrome.

Keep Your Eyes Moist

Take time to blink throughout the day in order to help keep your eyes moist. For those who live in dryer climates, it may be beneficial to use a humidifier or homeopathic eye drops to avoid dry eyes.

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The Los Angeles Marathon happens annually on the third or fourth weekend in March, but the race is only half the fun. While Dherbs did not take part in the marathon, we attended the Sketchers Performance Expo, which serves as a packet pick-up opportunity for marathon runners. The expo is also open to the public, giving any and everyone the opportunity to learn about new and exciting developments in health, fitness, nutrition, and sports.

Because the Sketchers Performance Expo precedes the marathon, there are many vendors that focus on recovery methods and performance during exercise. We perused the various foam rollers and trigger point therapy tools, and we sampled a few plant-based, organic protein products. Amid all the sampling and collecting of various swag, we came across a couple products that we thought all of you should know about.

Astaxanthin

Astaxanthin is an extremely potent carotenoid pigment, which is typically found in certain species of algae or marine plants. Lately, it has been referred to as “the king of carotenoids,” becoming one of the most powerful antioxidants in nature. Perhaps the most significant discovery about astaxanthin is that it will never cause harmful oxidation in the body, and this is because it is not a pro-oxidant.

Fun Fact: The rich red pigmentation of astaxanthin gives algae, crabs, lobsters, Pacific sockeye salmon, krill, and red trout their vibrant color.

Working to naturally reduce free radicals in the body, astaxanthin helps to reduce the oxidative load by preventing cell oxidation. Astaxanthin’s unique molecular structure makes it a super antioxidant, but it also works to benefit eye health, skin health, joint related issues, male infertility, high cholesterol, and can even improve exercise performance. This is an exciting antioxidant, but more research needs to be done on supplementation for the aforementioned benefits.

Percussive Massage Therapy

Percussive massage therapy has rapidly ascended in popularity, due to its ability to accelerate the growth and repair of muscle tissues. Recovery is as integral as exercise because improper recovery can decrease your performance during your next workout. The rapid bursts of pressure help to maximize blood circulation, tenderize bodily tissues, and break down adhesions or internal scar tissue, all of which help to increase range of motion and accelerate recovery time. Several companies have created handheld percussive therapy devices, but they will cost you a pretty penny.

Dherbs will be covering more events like the Sketchers Performance Expo in the near future, so stay tuned for our report on the exciting advancements in the world of health and wellness.

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The word “shellfish” may seem innocent enough, but in reality, shell fish are actually one of the dirtiest types of sea food you can eat. There are two types of shellfish:

• Mollusks-oysters, clams, mussels, abalone, scallops, etc.
• Crustaceans-lobster, crab. Shrimp, langostino, crawfish, etc.

Crustacean means “insect of the ocean.” They are the bottom feeder of the ocean. Mulloscs fllter ocean water for food, and eat anything with nutritious value, even the waste or feces of other fish.

Some religious law prohibits the consumption of shellfish due to its “unclean” status. While it’s commonly believed the foods are banned to test faith, the reality is these foods were likely banned because they were commonly associated with food poisoning or public health issues.

Lobster

The reason lobsters are cooked “live” is due to the bacterial problem, which occurs immediately upon their death.

Lobsters turn red when boiled due to the chitin they possess. Chitin contains a bright red pigment called “astaxanthin.” Astaxanthin is bonded to several proteins, and when the chitin bonds, it remains brownish-red in color. However, when the protein is heated with boiling water, the bonds break and the astaxanthin is released.

Shrimp

Shrimp is a scavenger that thrives off of eating the flesh of dead creatures.

If you eat shrimp, you should be aware that you might be eating feces as well. The dark-colored tube on the shrimps back is the intestinal tract of the shrimp and it harbors bacteria. If you enjoy eating shrimp, you should remove the intestinal tube by running a small pick down the back of the shrimp until the tube falls out.

Natural Alternatives to Shellfish

Today, you can find mock crabmeat, mock shrimp, and mock tuna. For many people this may be an acquired taste, but there are less health risks when eating mock meat compared to the real thing.

There are a few ingenious mock seafood products available today in some health food stores. There are restaurants that prepare delectable mock seafood as well. These products are usually soy based, so be careful of how much you eat due to potential issues that can arise from overconsumption of soy.

Tuna lovers should experiment with mock tuna meats because many dolphins are being caught in the nets used for catching tuna fish.

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