The Beauty Diet

by Lisa Drayer

  You probably spend extra attention on your eyes because they are so expressive. You look into other people's eyes to see if they are telling the truth, to find out what they are feeling, to show them you are fearless, and to let them know you love them. Your eyes not only see the world but also communicate to the world your thoughts, feelings, and intentions.

  The way you present your eyes says something too. You may prefer the fresh-faced, minimal-makeup approach, showing that you are a natural beauty. Or you may prefer the ultra-glam, richly made-up look, complete with jewel-toned eye shadow and false eyelashes—including, if you're Madonna, $10,000 mink eyelashes with diamonds on them! Part of the beauty of eyes, of course, is that you can have it both ways and simply switch your palette to match your mood.

  When you're healthy, your eyes are clear and bright. If you're not feeling well, other people will be able to tell immediately by your eyes. Sometimes the appearance of your eyes gives clues to systemic problems, like liver, thyroid, or kidney disorders. Stunning eyes say so much about you, and they are flattering to your entire look. Following is my best advice for keeping your eyes healthy and bright.

  Looking Good and Seeing Well

  Our eyes put up with a lot. We expect them to be 100 percent reliable, and we count on them to see accurately under all sorts of conditions, from the deepest night to a day with blazing sun reflecting off white snow. We subject our eyes to all kinds of tasks, from reading the tiny print on medicine bottles and BlackBerrys to scanning the far horizon. As children we read under the covers with flashlights, sat too close to the television, and had flashbulbs go off in our faces so brightly that we saw spots afterward. Now that youth is no longer on our side, it makes sense to give our eyes some extra nutritional support so they will stay clear and captivating.

  When we laugh or squint, we get "crow's feet" at the corners of our eyes. Laughing is always beneficial, but squinting . . . not so much. The skin around the eyes is the thinnest on the body, and because it has very few sweat or oil glands, it tends to be dry. With repeated squinting, the wrinkles become more embedded, giving the face more character, but a less youthful appearance. To keep the skin around your eyes flexible and hydrated, use moisturizer and follow my nutritional guidelines for thirsty skin in Chapter 3.

  Inside the Eye

  The colored part of the eye is the iris—the unique aspect of another person's face that is so memorable. The pupil is the black circle in the middle of the eye that expands in the dark to let in more light and contracts in the sunlight to keep out excessive UV rays.

  Behind the iris is the lens. The lens of the eye contains high levels of vitamins C and E, which suggests these are eye-healthy vitamins to include in our diets. The cells of the lens make a special set of proteins called crystallins that allow red, blue, green, yellow, and UV wavelengths to pass through the lens and onto the retina. The lens helps to focus light on the retina, which then sends to the brain an image of what we are seeing. The lens of the eye is the only organ that never sheds a cell.

  The retina is a light-sensitive membrane that contains millions of light receptor cells. It lines the eye and receives images from the lens. The retina has high concentrations of omega-3 fatty acids; specifically, very high levels of docosahexaenoic acid (DHA) are present in the membranes of photoreceptor cells. The retina also contains zinc, plus high levels of the related carotenoids lutein and zeaxanthin. Lutein, a natural yellow pigment, is highly concentrated in the macula lutea, a yellowish spot close to the center of the retina. Lutein filters out blue light, which is believed to be damaging—hence, lutein has been dubbed natural sunglasses. Lutein has antioxidant properties as well. It is not manufactured by the body, so the only way to obtain it is by eating it. Spinach, one of my Top 10 Beauty Foods, is an excellent source of lutein.

  Over time, free radicals damage the retina as well as components of the lens, including lipids and proteins. The eyes are protected in part by enzymes that digest damaged proteins. Antioxidants not only help protect the eyes from free-radical damage directly, but also keep the protective enzymes functioning longer.

  When damage to the lens accumulates, opaque areas called cataracts gradually develop. Different kinds of damage to the retina—for example, problems caused by premature birth, diabetes, or high blood pressure—are grouped under the umbrella term retinopathy. When damage to the light-sensitive cells at the back of the retina—more specifically, to the area that produces the sharpest vision, called the macula—accumulates over time, the result is called age-related macular degeneration, or AMD.

  Keeping Your Eyes Bright: Nutrition and Age-Related Eye Disorders

  Lots of research regarding ophthalmic nutrition has been done, with intriguing results. An early study researched the link between eye health and supplementary vitamin C, vita-min E, beta-carotene, and zinc. This landmark study from the National Eye Institute (part of the National Institutes of Health) was called the Age-Related Eye Disease Study, or AREDS. Participants took high-dose supplements for six years. Scientists concluded the supplements were somewhat protective against macular degeneration, but they did not help restore vision that was already lost.

  Some protection against cataracts was apparent in a sub-study of the federally funded Nurses' Health Study called the Nutrition and Vision Project, or NVP. This study showed that women with the highest intakes of vitamin C, vitamin E, riboflavin (vitamin B2), folate (vitamin B9), beta-carotene, lutein, and zeaxanthin had a lower prevalence of opaque areas in the eye. Those who used vitamin C supplements for 10 or more years were 64 percent less likely to have nuclear opacification than those who didn't take vitamin C supplements.

  Several studies have examined the link between omega-3 fatty acids and age-related eye problems. A 2007 study from the National Eye Institute concluded that omega-3 fatty acids are protective against retinopathy in mice and suggested that increasing omega-3 fatty acid intake in premature infants may significantly decrease the occurrence of retinopathy due to prematurity. Scientists are hoping that, by extension, omega-3 fatty acids will also prove helpful against retinopathy due to diabetes, as well as age-related macular degeneration.

  Not everyone agrees that nutritional intervention can help prevent age-related eye disorders. A 2007 article in the British Medical Journal reveals that researchers in Australia concluded from a meta-analysis of existing studies that the only lifestyle-related risk factor for macular degeneration established beyond a doubt is smoking. On the flipside, recent research on omega-3 fats is very promising. In June 2008, researchers from Australia concluded that a high dietary intake of omega-3 fatty acids was associated with a 38 percent reduction in the risk of late (advanced) AMD, while eating fish twice a week was associated with a reduced risk of both early and late AMD. The study, published in the Archives of Ophthalmology, was a meta-analysis of nine previously published studies, involving a total of 88,974 individuals.

  At this point scientists know that oxidative stress damages the tissues of the eye. They have known for a long time that the lens of the eye contains high levels of vitamins C and E, that the retina contains zinc as well as an unusually high concentration of omega-3 fatty acids, and that the yellow color of the macula comes from lutein and zeaxanthin. Common sense suggests that consuming the water-soluble antioxidant vitamin C, the fat-soluble antioxidants vitamin E and beta-carotene, the essential mineral zinc, healthy omega-3 fatty acids, and the related carotenoids lutein and zeaxanthin from my Top 10 Beauty Foods would support eye health.

  Nutrition That Keeps Your Eyes Sparkling

  You can be an eyesore . . . or you can be eye candy! Clear, vibrant eyes show that you are on top of the world. By following my Beauty Diet, you can protect your beautiful eyes and your precious sight. Here are some specific diet tips to keep your eyes sparkling:

  Eat plenty of foods rich in fresh vitamin C, which not only is an eye-protective antioxidant, but also nourishes your natural beauty in countless other ways. Among my Top 10 Beauty Foo
ds, you'll find lots of vitamin C in blueberries, kiwi, sweet potatoes, spinach, and tomatoes. You can increase your daily dose of vitamin C by eating foods like peppers, grapefruit, oranges, strawberries, lemons, and broccoli. (For more information, see Chapter 1.)

  Eat lots of whole, natural foods that contain the fat-soluble antioxidant vitamin E to protect the lipids in your lovely eyes. Among my Top 10 Beauty Foods, you'll find vitamin E in walnuts, blueberries, kiwifruit, spinach, and tomatoes. Other foods rich in vitamin E include peaches, prunes, cabbage, asparagus, avocados, and nuts and seeds. (For more information, see Chapter 3.)

  Increase your intake of beta-carotene, which has antioxidant effects and which the body converts into vitamin A, an important eye nutrient that helps the eye adapt from bright light to darkness. Among my Top 10 Beauty Foods, you'll find significant amounts of beta-carotene in sweet potatoes, spinach, kiwi, and tomatoes. You can also add beta-carotene to your diet with foods like pumpkin, carrots, chilies, mangoes, cantaloupe, and apricots. (For more information, see the sidebar at the end of this chapter.) Among my Top 10 Beauty Foods, good sources of retinol, the active form of vitamin A found in animal sources, are oysters, yogurt, and salmon. Other sources include milk, cheddar cheese, and eggs.

  Consume foods rich in lutein and zeaxanthin, the related carotenoids that are especially protective of your enchanting eyes. One recent study published in Skin Pharmacology and Physiology showed that lutein and zeaxanthin provide photoprotection when used topically, orally, or both—but the dietary approach shows the most promise. Specifically, the study concluded that oral administration of lutein may provide better protection than that afforded by topical application of this antioxidant when measured by changes in lipid peroxidation and photoprotective activity in the skin following UV light irradiation. Among my Top 10 Beauty Foods, lutein and zeaxanthin are found in spinach, blueberries, kiwifruit, and tomatoes. They are also found in egg yolks, as well as in green vegetables such as kale, turnip greens, collard greens, romaine lettuce, broccoli, zucchini, corn, garden peas, and Brussels sprouts. The lutein in egg yolks appears to be more bioavailable. Research has revealed that eating one egg a day significantly raises lutein and zeaxanthin levels.

  Eat plenty of foods rich in zinc. This mineral is essential to eye function, and its antioxidant effects protect the tissues of the eye from the damaging effects of UV light. Zinc also has countless other beauty benefits. Among my Top 10 Beauty Foods, oysters are a super source of zinc. You also can add more zinc to your diet with meats, seafood, liver, milk and other dairy products, beans, and whole grains. (For more information, see Chapter 3.)

  Increase your intake of omega-3 fatty acids, the super beauty food that supports healthy eyes. Choose cold-water fish like salmon, mackerel, herring, sardines, and trout. Add walnuts, spinach, flax, hemp seeds, pumpkin seeds, and soybeans to your diet (for more information, see Chapter 1).

  Avoid sugar. It has been known for a long time that the high blood sugar levels associated with diabetes harm the lens of the eye. Now scientists have determined that even if you don't have diabetes, you are putting your eyes at risk if you regularly consume carbohydrates that quickly raise your blood sugar level. A 2007 article in the American Journal of Clinical Nutrition concluded that a high-glycemic-index diet significantly increases the risk of age-related macular degeneration in people who do not have diabetes (see "Beauty Bite: Hidden Sugar" in Chapter 3).

  Eating to Ease Dry Eye

  It's hard to look fresh and dewy when your eyes feel like sandpaper! Nothing kills a glistening gaze like dry eye, a condition that affects millions, especially women. Symptoms include a feeling of dryness along with itching, irritation, blurred vision, sensitivity to light, and feeling like something is in your eye. Eyes can become dry either because you are not producing enough tears or because the tears you have are

  BEAUTY MYTH

  Eating Carrots Will Improve Your Eyesight

  Are your eyeglasses cramping your style? Are you tired of searching for lost contact lenses? Go ahead and eat more carrots—but don't throw away your contacts or glasses. Including carrots in your diet won't keep you from needing glasses or correct your nearsightedness or farsightedness. Strictly speaking, carrots cannot improve your sight. However, the beta-carotene in carrots will help keep your eyes healthy because it is converted by the body into vitamin A, a vitamin that is especially protective of eye health. In your retinas, vitamin A helps prevent night blindness (the inability to see in the dark). Generally we think of beta-carotene as being converted into vitamin A in the liver, but it also is converted by the eye itself, by the retinal pigment epithelial cells. The presence of this alternative pathway suggests that the body does not want to take any chances when it comes to having a constant supply of vital vitamin A to protect your eyes.

  evaporating at an unusually high rate. Common causes of dry eye include air-conditioning, forced-air heat, cigarette smoke, high altitude, prolonged use of the computer, long periods of driving, wearing contact lenses, and exposure to environmental factors like wind, dust, and allergens. Certain medications—including antihistamines, diuretics, oral contraceptives, and some antidepressants—can cause dry eye, and the condition also can be caused by aging, hormonal changes due to menopause, and different illnesses.

  If you find yourself reaching regularly for a bottle of artificial tears to ease your eyes, make an appointment with an eye doctor before the problem progresses. Dry eye may become so severe that reading, driving, working, and other activities become difficult or impossible.

  Beauty Nutrients Related to Dry Eye

  Vitamin A deficiency can cause dry eye. The typical American diet has adequate amounts of vitamin A, but you may

  BEAUTY MYTH

  If You Get a Black Eye, Put a Steak on It

  According to this old wives' tale, "enzymes" in the steak will help a black eye heal. Is there any truth to this advice?

  No scientific evidence supports using a raw steak to heal a black eye. Using raw meat may actually cause more harm than good, since it contains potentially dangerous bacteria that could do serious harm, especially on sensitive areas such as the eye.

  What a raw steak has going for it is temperature. The meat is cold, and that is what reduces swelling—not any extraordinary therapeutic enzymes or other magical properties of raw steak. Your best bet is to use an ice pack, a cold compress, or even a bag of frozen vegetables (wrapped in a clean cloth) during the first 24 hours to minimize bruising and swelling.

  have problems absorbing nutrients from the foods you eat, or you may not be eating enough foods that contain either retinol or beta-carotene. Boosting your consumption of whole, natural foods rich in retinol or beta-carotene will provide your body with plenty of beauty-enhancing vitamin A. Many people take vitamin A supplements, but when it is taken in large amounts, vitamin A can accumulate in the body to toxic levels.

  If your dry eyes are accompanied by dry skin and brittle nails, you may not be getting enough omega-3 fatty acids, which help keep your skin hydrated. A study published in the American Journal of Clinical Nutrition found that a high intake of omega-3 fatty acids protects against dry eye. In the study, women with the highest levels of omega-3 fats in their diets reduced their risk of dry eye syndrome by 20 percent compared to women with the lowest levels of these fats in their diet. Additionally, women who reported eating at least five servings of tuna per week had a 68 percent reduced risk of dry eye, compared to women who ate only one serving of tuna per week. A higher intake of omega-6 fatty acids, found in many cooking and salad oils and animal meats, may increase the risk of dry eye syndrome.

  Bags Begone: The Diet to Defeat Dark Circles

  The night before a photo shoot, celebrities are typically on their best behavior because nothing affects your face like last night's party. Puffiness around your eyes can send a variety of messages, from "I had the greatest night of my life last night!" to "I was just crying in the bathroom; leave me alone."

&n
bsp; Puffy eyes can be caused by fluid retention due to a high salt intake or common problems like sleep deprivation, allergies, and nasal congestion. They also can be associated with more serious health problems, such as high blood pressure, congestive heart failure, liver disease, and kidney problems. Women are at added risk for water retention the week before menstruation. Estrogen replacement therapy and the birth control pill also can make your body retain water.

  Dark circles under the eyes are unique to each individual. Many people come by them honestly—that is, they inherited them! Pale, translucent skin can make the bluish veins under the eye more apparent, making the area look darker. Sometimes this is part of the natural aging process, but sometimes people are pale because they didn't get enough sleep or they have health problems like anemia. Dark circles under the eyes can also be caused by dehydration, sudden weight loss, and smoking.

  When you follow my Beauty Diet, you will boost circulation to your skin and avoid any diet-induced puffiness. People will notice your clear, sparkling eyes—not the bags beneath them!

  THE BEAUTY DIET RX

  For Clear, Refreshed Eyes

  If your face looks a little puffy due to water retention, here are some changes you can make in your diet that might help: