Eyes – windows to the soul

They say ‘eyes are the windows to the soul’, however they not only show your mood and emotions, but they also reveal underlying health issues. We asked our Nutritionists to tell us how to interpret common eye conditions.

DARK CIRCLES

Dark circles under the eyes, often called ‘panda eyes’ are one of the most common eye issues that women struggle with. We are all aware, that lack of sleep is perhaps the most obvious culprit. We have all been there, applying thick concealer in the morning after a late night. On average, 7 or 8 hours a night of good quality sleep should do the trick – nothing else you can do will make up for the lack of sleep!

However, there might more to it that simply getting enough sleep. ‘There are two potential health causes: thyroid problems or anaemia. If you’re confident that you’re getting enough sleep but are still feeling excessively tired (which can be a symptom of both these conditions) and the dark circles just won’t go, then see your doctor to get tested for both of these conditions,’ explains Nutritionist, Cassandra Barns.

Often replenishing your iron levels is enough to deal with anaemia. ‘To get the most of Iron from foods include in your diet red, lean meat, liver, egg yolks, lentils, chickpeas and seeds. With this mineral, it’s not how much of it we consume, but how well we absorb it. Coffee and tea can significantly slow down its absorption, so you might want to cut down on them. On the other hand, Vitamin C can help the absorption, so reach for red peppers, broccoli, kale and berries. Alternatively, if you had your blood test and you are Iron deficient, you can replenish it by taking a supplement, such as Iron by Nature’s Plus (www.nutricentre.com for £8.09)’ says Liana Bonadio, Nutritionist at www.nutricentre.com.

Another common cause may be food intolerances – especially to wheat, gluten or cow’s milk. ‘Try cutting out one of these for a period of one month to see if this helps. If you decide to eliminate one (or more) of these foods long-term, it is best to work with a nutritional practitioner who can give you a healthy food programme to make sure you are not missing out on any nutrients.’ adds Dr Marilyn Glenville, the UK’s leading nutritionist (www.marilynglenville.com).

YELLOW WHITES OF THE EYES

As for many other eye symptoms, it is important to see your doctor if the whites of your eyes look yellow, as it might be a sign of a serious disease that should not be ignored. ‘This can potentially be due to conditions such as hepatitis, liver dysfunction, bile duct obstruction or jaundice.’ says Barns.

If you have seen your doctor and ruled out these causes, then most likely, it could be that your liver needs extra support. According to Michela Vagnini, nutritionist at www.naturesplus.co.uk you can show your liver some love by following these simple steps:

• Cutting down on alcohol (or giving yourself a complete break for a month or two)
• Cutting out processed foods and vegetable oils, and reducing your intake of sugar and white flour
• Increasing your vegetable intake – they provide fibre to bind bile and toxins in the gut, as well as vitamins, minerals and antioxidants to support detoxification
• In particular, eating bitter greens such as rocket and watercress, and cruciferous vegetables such as cabbage, broccoli, kale and cauliflower
• Eating eggs, onions and garlic – they provide sulphur compounds that support liver detoxification pathways
• Taking a liver support supplement, such as Nature’s Plus AgeLoss Liver Support (Whole Foods) which contains choline that contributes to normal liver function, as well as milk thistle, artichoke, broccoli sprout concentrate, and a range of antioxidant-rich whole food extracts
• Drinking warm water with a squeeze of lemon juice first thing in the morning to cleanse your body from toxins

BLOODSHOT EYES

If you’re experiencing red or bloodshot eyes it’s wise to see your doctor first. Serious conditions like conjunctivitis, blepharitis, uveitis and glaucoma can all result in redness.’ says Elouise Bauskis, Nutritionist at www.nutricentre.com.

However, bloodshot eyes are very often caused by daily activity. For most of us working at a computer for at least eight hours a day is a norm. Bloodshot eyes may also simply be a result of eyestrain. Unfortunately, we tend to blink less frequently in front of the screen – about one third as often as we usually do! No wonder they are irritated. ‘Make sure you’re giving your eyes a break every now and then – at least for 5-10 minutes once an hour, and preferably looking away and into the distance every 15 minutes or so. If you’re experiencing eyestrain it can also be worth having an eye test to see if you need glasses or to have your prescription changed.’ advices Bauskis.

Bloodshot eyes may be caused by a weakening of the capillaries, the condition called capillary fragility. ‘Other symptoms you may notice include nosebleeds or easy bruising. If this is the cause, it’s vital to make sure you’re getting enough vitamin C from a variety of fruits and vegetables, such as broccoli, kale, red pepper and kiwi. Taking a daily supplement of vitamin C with bioflavonoids could also be helpful – try Quest’s Bio C Complex (www.revital.co.uk)’ explains Barns.

Bloodshot eyes, like itchy eyes, can also be the result of an allergy. ‘If you’re also experiencing other allergic or hay fever-type symptoms such as sneezing or general eye irritation, then try a Quercetin-based (a natural antihistamine) supplement such as Nature’s Plus Quercetin Plus that will bring relief.’ advices Vagnini.

DRY EYES

Does the ‘uncomfortable feeling of having sand in eyes’ sound familiar? You might suffer from dry eye syndrome. ‘This gritty sensation may be caused by age (for example post-menopausal women), taking certain medications, environmental factors as well as deficiency in vitamin A. True vitamin A is only found in animal foods – especially liver, other organ meats and cod liver oil; with some in egg yolks, butter, fish, other meats and grass-fed dairy products. Although vegetables are often said to contain vitamin A, they don’t – they only contain beta-carotene or ‘pro-vitamin A’, which the body may only convert to vitamin A in very small amounts (as little as 3 per cent!).’ explains Cassandra.

How can we top up vitamin A then? ‘The best ways are to either eat a small serving of liver once or twice a week, take a good-quality cod liver oil supplement or make sure you’re regularly eating the other animal foods listed above. When choosing a cod liver oil supplement, go for one that contains naturally occurring vitamin A, such as Cod Liver Oil by Quest Vitamins (www.revital.co.uk, £7.99) to lubricate your eyes.’ Says Sharon Morey, nutritionist at Quest Vitamins.

Another contributing factor to dry eyes may be lack of healthy fats in your diet, potentially because you need fats to actually absorb vitamin A from your foods. ‘Most of the foods listed above as good sources of vitamin A are good sources of fats too, which makes sense – nature gives us nutrients that work in synergy with each other! Again, if you can’t eat these foods, then making sure you have enough good fats in your diet from other sources is essential – think coconut oil, avocadoes, olive oil and nuts and seeds.‘ suggests Bauskis.

Lastly, another cause for dry eyes can be a condition called Sjögren’s syndrome. ‘This is an autoimmune condition that can affect many areas of the body but particularly the glands that produce saliva and tears. If you suffer from Sjögren’s syndrome then it is best to work with a nutritional practitioner or doctor who can work with you to tackle the underlying immune imbalance’ explains Barns.

PUFFY EYES

Most of us tried in the past cold cucumber slices and teabags from a freezer as a compress. However, if that doesn’t help, puffy eyes might be the sign of health issues. ‘Puffy eyes may be related to an imbalance between sodium and potassium in your diet – specifically, too much sodium (which means basically salt). Most processed foods tend to be high in added salt, providing high doses of sodium but very little potassium – these include breads, cereals, sauces, processed meats and snack foods. In contrast, vegetables contain much more potassium than sodium and better match the natural balance that we should be getting. So cutting down on processed foods, avoiding adding salt to your foods and increasing your fresh vegetable intake can help.’ says Bauskis.

Puffy eyes may also indicate that your kidneys need extra support. ‘Drinking enough water is the most important step here, to ensure you’re well hydrated. Avoid alcohol and caffeine, which are diuretics and can make the problem worse. Nettle and dandelion leaf teas can also be beneficial. For extra support, try Nature’s Plus AgeLoss Kidney Support (Whole Foods, £36.00), which contains cranberry concentrate, parsley, antioxidants and a blend of targeted botanicals,’ suggests Vagnini.