S G BLOG POST: EYES AS TRIGGERS

     I find myself wondering a lot about my eyes  .  .  .

     Vertigo can result,  for me, from right-left or up-down eye movements and lengthy focusing on small print or objects; especially if I drop my gaze. This is more evident when I have been under stress (fatigue, too many activities, out in the sun too long, too much exercise, etc).  The hours of repetitive eye movements needed for reading, computer work and other close range tasks leads to eyestrain for many people and will then advance to Vertigo and headaches for those of us on the Migraine continuum.  For me, it is made worse when my eyes are dry (from sitting in AC or in front of a fan) and when there is too much glare or bright light (photophobia).  Many people suffer fatigue and sore eyes and blurriness from this kind of assault on their eyes, but we travel the road farther to headaches and vertigo.
     So - dry eyes, sensitivity to prolonged glare, eye muscle fatigue and visual disturbances are symptoms shared by the general public.  It would then seem true that what helps others to reduce those problems might help me with my resultant vertigo.  I have begun a program (four days at this point) to reduce these assaults that help lead to my disabling symptoms.  It's working.  It has made me realize how big a deal eye motion and light are for me.  And once again I will say that we are no longer carefree.  Sorry.

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EYES AT WORK                                                         My eyes are very dry now.  It is summer, I sit in front of a fan at home or in Ac while working.  All the stores have the AC  set very cold. 

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•  I have begun using my Systane Lubricant Eye Drops twice a day instead of once  (6 AM and 4 PM) and I try to blink more often.
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• I set the brightness on my computer screen at 70%.

• I put a cold compress on my eyes twice a day for 5 minutes.
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•  I do the 20-20-20 exercise: every 20 minutes focus on something 20 feet away for 20 seconds.  I need to keep a timer near by since 20 minutes just flies by.   And, to be honest, I do not really do this every 20 minutes - too disruptive.
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• I keep my head up - never drop head and gaze repetitively left to right.  It helps to keep my chin in my left hand, elbow on the desk.
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• I take more breaks from the computer.  When possible, I make a hard copy and read it in another room, away from the computer.
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• I wear a cute visor to block overhead light.  (On walks outside I wear a sombrero hat)
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• Stop often to drink water (8 glasses a day) to increase hydration.
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• EATING FOR EYE HEALTH
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• Every day I eat foods high in vitamins to increase nerve and muscle health of eyes.  It can't hurt.
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•      Lycopene:  There is controversy here since the foods with lycopene also are     high in Vitamin C.  Vitamin C has the science behind it, not lycopene.  Tomatoes are the highest source, as well as watermelon and red peppers.  (Click Here for Mayo Clinic on Lycopene)
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•      Vitamin C:  1/2 cup twice a week from oranges or grapefruits.  Also, broccoli, kale, spinach, fresh bell peppers, berries, green vegetables, tomatoes, kiwi and parsley.
• (Click Here for more foods high in Vitamin C) 
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•      Vitamin A:   Carrots/carrot juice (yum), spinach, fish, yams, cantaloupe, green and yellow vegetables and fruits and apricots.  (Click Here for more information on Vitamin A from the National Library of Medicine)
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•      The B Vitamins play a significant role in eye health.  Please read the list from "Livestrong" of each B vitamin and what it affects.  Note B1 (Thiamine)  helps nystagmus, and B2 helps weak eye muscles.  Very interesting.  (Click Here for B vitamins and eyes)
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• EYES AT HOME 
•   I try to rest my eyes at night.
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• Replaced all fluorescent lights with LED
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• Listen to Audiobooks:  $14 per month for Audible.com membership or you can download books from the public library for much less.
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• Listen to music:  On my phone, on YouTube or on the radio.
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• Check out "Sight Saver" books from the library.  The print is larger and darker and our library has a large selection.(click here if you want to purchase them  $$$)
•   www.gale.cengage.com/thorndik.  They may be cheaper elsewhere; I have not checked.  Amazon and Barnes/Noble carry them.
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• Also, I purchased a Rigid Page Magnifier (8 x 10) by UltraOptix at Barnes and Noble for $8.00.  I also got a 2 x 3" one ($2.00) for my purse, to read small labels at the market, etc.  Both are lightweight and distortion free.  The page one makes reading the newspaper and hardbound books so much easier.  I want to get one half the size for paperback books but I will have to order it since B & N did not carry it in stock.  The large one is also great for reading hard copy of things at work.  You do have to hold it about 2 inches above written text but it is light.
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• Record talk shows, especially late night ones, and "listen" in the evening.
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• Listen to Pod Casts such as NPR (Ted Talks, et al) or many to choose on YouTube (Click Here to hear David Buchholz on "Healing Your Headache)
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• Exercise at home:   www.fitnessblender.com  (choose your program for free)
•  www.Youtube.com  (such as Jane Fonda "Walking Cardio"
•  www.sixpackshortcuts.com  (free on YouTube)
•        And there are many more...
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• Take a 30 minute walk after dinner.

 I walk 5 days a week (or 3 days if I feel a little off) from 40 to 60 minutes, depending on the weather.  I do not function well in the heat.  It really helps to apply a cold compress to my eyes and forehead when I return in warm/hot weather.  I put a couple ice cubes in a cloth and press them to my eyes and eyebrow area.

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• Make fresh salad dressings - they will last for a month and they will be delicious over salads made with eye-health foods.
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•  Susie's Tarragon Dressing
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• 3 Tb clear white vinegar
• 2 Tb apple cider vinegar (Tr Joe's  has no sulfites and this small amount of cider vinegar should not be a problem)
• 6 Tb olive oil
• 6 Tb canola or safflower oil
• 1 1/2 tsp salt
• 3  tsp hot/sweet mustard
• 3 tsp dried tarragon
• 1 (1/4 ") slice of shallot
• 1-2 pinches of sugar, if needed
• Whisk all together and add shallot.  Let sit 15 minutes.
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• Basic Italian    (Adapted from Bon Appetit)
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• 6 Tb olive oil
• 2 Tb clear vinegar
• 2 Tb  fine-chopped parsley
• 1 Tb lemon juice
• 2 minced garlic cloves
• 1 tsp dried basil
• pinch oregano
• 1/4 tsp salt
•  Whisk all together and let sit for 20 minutes or longer.
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• Vinaigrette (for green salads with sliced apple or pear and crumbled fresh      cheese)
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• 1/4 c olive oil
• 2 Tb clear vinegar
• 1 Tb honey
• 2 tsp Dijon mustard
• 1/8 tsp salt
• 1 pinch sugar
• Whisk all together and adjust seasoning.
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