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Healthy eating for eye health
If you experience problems with your eye health, long-term healthy eating habits may help improve eye condition. A healthy diet may help age-related problems such as cataracts and macular degeneration, and diabetic damage.

Carrots really do help you to see in the dark. They contain beta-carotene, which is converted to vitamin A in the body (also called retinol because of its effect on the retina) and is vital for eye function.

The macula of the eye is a repository for the carotenoids, lutein and zeaxanthin, found in very high quantities in spinach and other dark green leafy vegetables. People with higher intakes of carotenoids have a 60 per cent lower risk of developing age-related macular degeneration (AMD) than individuals who consume the lowest amounts of carotenoids. Carotenoids have two important functions; they offer antioxidant protections and filter out harmful blue-spectrum light.

Blueberries are known for their eye-protecting qualities as they support retinal rhodopsin, a purple filter. Other dark berries will have a similar effect, though blueberries are the most potent.

Studies have concluded that the long-term intake of vitamin C supplements, sometimes combined with vitamin E, reduces risk of cataracts by 70 per cent if taken over ten years.

Diabetes is a major cause of eye damage and blindness. Glucose can accumulate in the blood and this causes oxidation damage at the back of the eye. With one million undiagnosed diabetics it is vital that everyone who might be at risk have an eye check. Eat lean proteins, lots of vegetables, whole grains, low-fat dairy and fresh whole fruit that is not too sugary to help lower the risk of diabetes. Sugar, sweet desserts, chocolate and fizzy drinks should be avoided, and alcohol and caffeine limited.

Top tips for brighter eyes
Try these tips for the ultimate in bright and attractive eyes:

Wear sunglasses with proper UVA/UVB protection.

Avoid burning the candle at both ends. If you know you're going to indulge in a night out, try to take a nap mid-afternoon or at least make sure you get an early night beforehand.

If you wear contact lenses don't wear them for longer than advised by your optician. Give your eyes a break at least once or twice a week.

Tears have a vital function in keeping the eye lubricated and free of irritants. If you suffer from dry-eye, artificial tears are available from the chemist.

If you have dark circles under your eyes, it could just be that you have thinner skin under your eyes, but it could also mean you are overdoing it or have a food allergy (nutritionists call these 'allergy circles').

Herbalists use calendula cream for the delicate skin around the eye. Calendula (marigold) and eyebright baths are used to help get rid of styes.

Iridology is a diagnostic holistic approach for finding imbalances in different regions of the body by studying the iris of the eye (though it is not used to diagnose specific diseases).

Soothing eye pads can be made with used tea bags, cucumber slices, pads soaked in chamomile tea, used chamomile tea bags (as long as you don't suffer from hay fever as chamomile is a relative of ragwort which many find irritating), pads steeped in rosewater (available from the chemist).

At the end of the working day, a soothing gel-filled eye mask is bliss and can relieve tension, headaches and irritation.

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