Omega fatty acids
If the outer layer of the lubricating tear film is disrupted, it leads to dry eye symptoms like redness, itchiness, and burning.
Omega fatty acids are responsible for stabilizing the oil layer in the tear film, making them important for lubricating your eyes.
In addition, omega fatty acids have an anti-inflammatory effect.
Vitamins
Vitamin A    Foods like pumpkins, apricots, carrots, tomatoes, spinach, dairy products, and liver can help. Most orange fruits and vegetables in general.  It also helps protect the surface of the eye.
Vitamin B2    avocados, broccoli, whole-grain products and dairy products. It also protects the eyes from cell damage.
Vitamin B6     foods such as potatoes, kale, salmon, mackerel, and sardines. It is needed for a functioning tear film.
Vitamin B12      Foods like beef liver, calf’s liver, pork liver, and mackerel. It is also found in smaller amounts in dairy products and eggs. Important for lubricating the eye, protecting from macular degeneration, and protecting the nerves needed for tear produaction.
Vitamin C    foods like Broccoli, citrus fruit, peppers, and Brussels sprouts. Plays an important role in maintaining a functioning tear film & reducing inflammation.
Vitamin E     foods like mackerel, wheat germ oil, sunflower oil, spinach, peppers, mangos, pumpkin, almonds, peanuts. It is required to protect your eyes against cell damage as well as dry eyes.
Lutein and Zeaxanthin
Lutein and zeaxanthin are antioxidants that help prevent many chronic eye diseases including dry eye. They also protect against damage from UV rays and Blue Light from electronics.  Foods rich in these antioxidants include leafy greens like kale, spinach and romaine lettuce, eggs, red grapes.
Zinc
Zinc is responsible for transporting vitamin A from the liver to the retina. It also produces melanin, a pigment that protects your eyes. Zinc can be found in whole grains, dairy, sweet corn, peas, beans/lentils, and nuts.   

• Probiotics    taking diverse probiotics help create a well-balanced gut microbiome that can aid in tear production.  Foods like yogurt, sauerkraut, pickles, sourdough bread, miso.

 
Water Hydrates Your Eyes
Staying hydrated can help improve eye comfort. Water is great for your skin, kidneys, bowels, and your eyes.  Dry environments, heated air, fans & air conditioning can also dry eyes quickly. 
 
 
 
 

As you see from endless rows of bottles at your local health food store, there are many superfoods to choose from. These are at the top of the list for smoothie add-ins They’ve got some serious science-backed benefits, and they actually taste good [or no flavor to speak of], so they’re easy to add to all kinds of drinks. These powerful ingredients are usually added in small amounts [1-2 Tbsp max] since that’s all you need to get a concentrated dose of nutrition and tons of flavor.  They are easy to toss into your regular smoothie  and help meet protein/fiber needs without adding much bulk.  
1.  Hemp Seeds 
Turn to these little seeds to give your smoothie a protein, fiber and omega 3 kick for extra perks.
2.  Cacao
These powerhouse antioxidants have been shown to boost blood flow to the brain to help you feel more energized. Plus, their anti-inflammatory effect could help protect against heart disease and cancer.
3. Chia Seed or Flax Seed
Like hemp, these small-but-mighty seeds pack protein, fiber, and omega-3s.
4.  Goji Berries
these red-orange berries will add some sweetness to your smoothie. They also promote eye health.   
5 Maca
This cream-colored powder has long been used in South America to balance hormones, boost energy and sex drive, reduce feelings of anxiety and depression, and help with focus
6. Turmeric 
The sunny yellow color will make your drink an anti-inflammatory powerhouse.  Try 1 or 2 dashes to begin since they have a strong flavor. 
7. Collagen
Collagen is the protein that promotes smooth, supple skin, promotes intestinal health, and may curb cravings.  
8. Creatine
Can assist with exercise performance and results of strength training.  

I have had several clients ask me about [or I have suggested] carb cycling recently.  It is esp useful if one is experiencing a weight loss plateau.  It can be done for a specific period of time [until weight loss begins again] or as a part of your ongoing plan.  The first time you include low carb days,it can be a real challenge, esp if you are not watching/moderating carb intake already.   Once you get into the pattern of doing it, it is usually no longer a challenge since your body switches to fat burning more easily.  

• Carb cycling is a planned change in carbohydrate intake to burn fat. 
• We eat a lower amount of carbs & higher amount of fats on some days and eating higher amounts of carbs and lower amounts of fats on others. 
• The goal is for fat loss, more energy, & improvements in body composition.
• On low carb days, we aim for net carbs less than 50 grams. Net carbs = Total carbs minus fiber. Healthy fats are increased on these days. 
• On regular macro days we aim for standard carbohydrates intake and standard fat intake.  
• This cycle happens each week and is often connected to specific types of workouts based on carb intake.  
• For questions about including this approach in your plan or other weight loss approaches, please contact me at [email protected]

Autoimmune diseases, among the most common disorders of young adults, are known to be affected by genetic and environmental factors, including vitamin D deficiency and fatty acids. In an earlier study, researchers found that high levels of salt also contribute to the development of multiple sclerosis, an autoimmune disease of the central nervous system. Specifically, they observed that high salt induces inflammation in a type of immune cell known as CD4 T cells, while also causing a loss of regulatory T cell function. This, they found, is mediated by a salt-sensitive kinase, or enzyme critical for cell signaling, known as SGK-1.

A protein involved in immune function [PRDM1-S] induced increased expression of the salt-sensitive SGK-1 enzyme, leading to disruption of regulatory T cells, the researchers found. Moreover, they found similar overexpression of the protein involved in immune function, PRDM1-S, in other autoimmune diseases, suggesting that it may be a common feature of regulatory T cell dysfunction.

Scientists are now developing drugs that can target and decrease expression of the specific protein involved in immune function  in regulatory T cells.  

Researchers at the University of North Carolina Chapel Hill [my alma mater] have found that kombuchas' microbes directly influence the proteins needed to break down fat.  This influence produced a cellular effect much like that of fasting.  There has been much info and research recently about the benefits of Intermittent Fasting.   But some people cannot participate in IF or not every day.  Kombucha is easy to obtain at grocery stores, convenience stores or large chains, and include in your daily routine.  
Kombucha has also been linked to positive blood sugar outcomes for those with type 2 diabetes, as well as showing great potential as an inflammation reducing antioxidant and antibacterial.   
Read more here.  https://journals.plos.org/plosgenetics/article?id=10.1371/journal.pgen.1011003​

A surprising therapy is showing promise for chronic pain, vision loss, and muscle recovery, among other conditions.   Early human trials suggest it may help us heal in new ways as well.  This growing field goes by several names. Light therapy. Phototherapy. Photobiomodulation.It leverages known effects of light on human health — such as skin exposure to ultraviolet light producing vitamin D or blue light's power to regulate human body clocks — to take light as medicine in surprising new directions.   
Some areas of research - 
Red Light Could Restore Vision; Green Light for Pain Relief; Helping Muscles Recover With Red Light.
Read more here - https://www.medscape.com/viewarticle/phototherapy-how-light-helping-patients-heal-new-ways-2024a1000epe?ecd=WNL_mdpls_240809_mscpedit_wir_etid6734576&uac=462671FR&spon=17&impID=6734576

Once upon a time, worry about wrinkles was a concern of 'older' women.  Nowadays, people often begin Botox-type injections in their 20 or 30's.  
Recent nutrition studies have shown that eating foods rich in nutrients that support skin health–including antioxidants, vitamins, and microminerals–can improve skin structure and moisture, and protect against sun damage. As we age, a healthy diet can also naturally lessen the production and severity of wrinkles.

Healthy diets may contribute to wrinkle reduction due to several factors, including the presence of antioxidants, the anti-inflammatory properties of healthy foods, and higher concentrations of nutrients that protect against sun damage and improve collagen production. 

Studies show that healthy diets are associated with less facial wrinkles:
Diets with high fruit intake are associated with fewer wrinkles.
Yellow vegetables and soy can be particularly protective against wrinkles.
High intake of vegetables, beans, and olive oil can be protective against instances of pre-cancerous sun damage, while high intake of meat and dairy products produces adverse effects.
Daily almond consumption may reduce wrinkle severity.

As one would expect, diets comprised predominantly of meat and junk foods are associated with more wrinkles.
from https://www.bluezones.com/2024/02/can-you-naturally-reduce-wrinkles-with-food/

Higher amounts of the artificial sweetener xylitol might raise the risk of heart attack and stroke, a new study warns.
Xylitol is a zero-calorie sugar alcohol commonly used in many products, including sugar-free candy, chewing gum, baked goods and toothpastes, researchers said.
But high blood levels of the sweetener is associated with an increased risk of suffering a heart attack, stroke or other heart event within three years, according to analysis of more than 3,000 patients in the United States and Europe, researchers reported June 6 in the European Heart Journal.

In the lab, the investigators discovered that xylitol causes platelets to clot, increasing the risk of blood clots.  Every measure of a person’s clotting ability increased immediately after a test subject downed a xylitol-sweetened drink, but not after they sipped a sugar-sweetened product.
from https://www.healthday.com/health-news/nutrition/artificial-sweetener-xylitol-linked-to-heart-attack-stroke