Los ojos son órganos muy importantes y delicados del cuerpo humano, estos colaboran con el cerebro para indicar el tamaño, la forma, color, textura, distancias, velocidades y acciones de un determinado objeto o ser. Pero, lo más asombroso que realizan los ojos, es funcionar con información en forma de ondas de luz, que son transmitidas al cerebro para poder ver y entender el entorno.
El cuidado de nuestros ojos es imprescindible, al ser regiones muy delicadas de los que depende uno de los 5 sentidos del cuerpo, el de la visión; la importancia de cuidarlos es esencial porque, de lo contrario, pueden aparecer diversas enfermedades oculares. Por lo tanto, te explicaré qué enfermedades pueden tener los ojos y el papel de la melatonina en la salud ocular.
Tipos de problemas en los ojos
El mal hábito de no hacerse revisar la vista, la vejez y, ahora, el excesivo uso de pantallas tecnológicas, como la computadora, el celular u otros dispositivos; son los factores que más te hacen propensa a padecer problemas en los ojos.
Las enfermedades oculares pueden afectar a casi todas las personas, en algún momento de su vida; la diferencia en cada persona, es el patrón de la enfermedad, de acuerdo a la edad, el género y las condiciones climáticas. Las enfermedades oculares más comunes son:
- Errores de refracción: Esto ocurre cuando la forma del ojo evita que la luz se enfoque directamente sobre la retina. La longitud del globo ocular, los cambios en la forma de la córnea, o el deterioro del cristalino, pueden causar este problema. Los tipos más comunes de refracción son: La miopía, la hipermetropía, el astigmatismo y la presbicia.
- Cataratas: Es una enfermedad que consiste en la pérdida de transparencia del cristalino, que es la lente natural del ojo por donde pasan los rayos de luz hacia la retina, formando imágenes. Por esta razón, a medida que el cristalino se vuelve opaco, el afectado experimenta una pérdida progresiva de la visión. Precisamente, esta enfermedad representa una de las causas principales de ceguera en el mundo, debido al envejecimiento de la población, ya que, son las personas mayores de 65 años, quienes sufren de esta condición.
- Trastornos del nervio óptico: Son condiciones que producen lesiones o disfunción del nervio óptico, considerado un componente del sistema nervioso central. Los daños en las fibras del nervio óptico pueden ocurrir cerca o en el origen de la retina; los síntomas que presenta incluyen disminución de la agudeza visual, sensibilidad a los contrastes visuales, trastorno de la visión de los colores y un defecto pupilar aferente. Dentro de estos trastornos, el más común es el glaucoma.
- Enfermedades de la retina: Las enfermedades de la retina son una de las principales causas de discapacidad visual y ceguera; los factores de riesgo que afectan a la retina son: La edad, padecer de diabetes, tener miopía o traumatismos en el ojo y los antecedentes familiares. La manera de identificar la presencia de enfermedad en la retina, es detectando la visión borrosa, aparición de moscas volantes, destellos y sombras, y la distorsión de la vista o metamorfopsia. Una de las enfermedades de la retina más comunes, es la degeneración macular.
- Conjuntivitis: Es una inflamacióno infección de la membrana transparente de la parte blanca del ojo y del interior de los párpados. Cualquier factor que provoque la inflamación, causará la dilatación de los vasos sanguíneos del ojo, provocando enrojecimiento, dolor e irritación en los ojos. Este problema es fácil de tratar y prevenir, pero también es bastante contagiosa.
- Úlceras corneales: Esta enfermedad se produce como consecuencia de una infección localizada en la córnea, similar a un absceso; la mayoría de los casos se debe a infecciones bacterianas que invaden la córnea, después de sufrir una lesión, un traumatismo o algún daño de otro tipo. Por ejemplo: las personas que usan lentes de contacto, son más propensas a generar lesiones que desemboquen en este tipo de infección.
El papel de la melatonina en la salud ocular
La melatonina es una hormona producida por la glándula pineal, se sintetiza en la retina, el cristalino, el cuerpo ciliar y otras partes del ojo. Esta hormona natural se produce por las noches y es un derivado de la serotonina que, a la vez, es producido por el triptófano.
La secreción de melatonina por la glándula pineal sigue el ritmo circadiano, con concentraciones muy bajas durante el día, mientras que por la noche se estimula su síntesis, por lo que, se eleva alcanzando los valores máximos entre la medianoche y las 3 de la madrugada. El proceso de secreción de la melatonina está controlado por el ciclo de luz y oscuridad.
Los niveles de melatonina son altos en jóvenes y comienzan a descender a partir de los 40 años; aunque el descenso más rápido se nota a partir de los 60 años, alcanzando valores muy bajos en los ancianos. La producción de melatonina también varía de acuerdo al género y la estación; por ejemplo, es más elevada durante el invierno que en verano, y es más alta en mujeres ancianas que en varones ancianos.
La melatonina ha demostrado una efectividad terapéutica e indicios experimentales muy prometedores sobre las enfermedades oculares. Por ejemplo, en el glaucoma e hipertensión ocular, la melatonina ha demostrado su efectividad disminuyéndola notablemente. Esta hormona tiene efectos antioxidantes que ayudan a reducir el riesgo de problemas oculares, además de su cualidad antioxidante, es un protector mitocondrial, modulador de la autofagia, antinflamatorio y antiangiogénico; convirtiéndose en un elemento poderoso para contrarrestar los problemas de los ojos.
La ingesta diaria de malatonina ayuda a proteger las retinas, eliminando el estrés oxidativo y reparando las células dañadas; y así, retrasar el daño ocular sin producir efectos secundarios significativos. La prevención juega un papel importante en la lucha contra el proceso degenerativo de las células de la retina, ya que estas se van deteriorando con el envejecimiento.
En el caso de las personas con ceguera, su reloj biológico puede desincronizarse, manteniéndose despierto cuando todo el mundo duerme; la melatonina puede restablecer el ritmo circadiano normal de las personas ciegas, debido a su gran capacidad para regular los patrones de sueño.
El reloj del cuerpo funciona en un lapso aproximado de 24 horas, con ayuda de la luz del día y la oscuridad de la noche; las personas ciegas no cuentan con esos indicadores, por lo que suelen presentar trastornos del ritmo circadiano, sufriendo insomnio y somnolencia diurna.
¿Cómo consumir melatonina?
La melatonina es una hormona secretada naturalmente por el cuerpo, especialmente por el cerebro; y otorga muchos beneficios como, la regulación del ciclo de sueño, refuerzo del sistema inmune y el retraso del envejecimiento, entre otros. Lamentablemente, esta hormona deja de ser producida a partir de los 40 e incluso de los 30 años, por lo que es muy importante intentar compensar la pérdida, consumiendo alimentos ricos en melatonina; o en todo caso, alimentos ricos en triptófano, que es la enzima que estimula la producción de esta hormona.
En el caso de ingerir alimentos ricos en triptófano, puedes optar por los huevos, lácteos, legumbres, frutos secos y variedad de frutas. No obstante, también puedes buscar los siguientes alimentos que son ricos en melatonina, aunque en cantidades pequeñas:
- Nueces: en cada gramo de este fruto, hay 3,5 nanogramos de melatonina. Está comprobado que el consumo diario de nueces contrarresta el estrés oxidativo, además de brindar nutrientes como vitaminas B, C y omega 3.
- Plátano: Se recomienda mucho el consumo de esta fruta por las noches porque ayuda a conciliar el sueño, ya que contiene melatonina.
- Tomates: Tiene un alto contenido en vitaminas y un pequeño porcentaje de melatonina, una fruta indispensable en la dieta diaria.
- Cerezas: Las más ácidas contienen bastante melatonina, mucho más de lo que puede tener la carne.
- Arroz, avena y maíz dulce: son los alimentos con mayor cantidad de melatonina por gramo, además de proporcionar una cantidad alta de vitaminas y minerales.
Si estás en las edades donde se va perdiendo la cantidad de melatonina del cuerpo y, además, tienes algún problema o enfermedad en los ojos; lo que más puedo sugerir es añadir a tu alimentación un complemento alimenticio a base de melatonina. Uno excelente es el Triptófano con melatonina y vitamina B6 que contiene todas las bondades que la melatonina brinda al organismo.
Puedes conseguir este complemento en presentación de comprimidos y consumir 1 a 2 tabletas por las noches, después de la cena. Cada comprimido contiene 0,9 mg de melatonina siendo suficiente para compensar el déficit de esta hormona. Este producto te ayuda a mejorar el ritmo circadiano y tener descansos reparadores, relajando el cuerpo y la mente. Su combinación con triptófano y vitamina B6, estimula la producción de la hormona del crecimiento y tiene propiedades antioxidantes y neuroprotectoras, excelentes para personas que padecen de enfermedades oculares.
Sé responsable con tus ojos
Hoy en día, padecer de problemas en los ojos, complejos como las úlceras corneales, o leves como una irritación, son bastante comunes porque vivimos inmersos en las pantallas tecnológicas. El boom de la digitalización, nos ha obligado a incluir los dispositivos tecnológicos, para mantenernos informados y comunicados con el entorno, de hecho, son bastantes las horas que las personas pasan conectados digitalmente.
Esta situación está generando mucho desgaste en la vista, que desemboca en el padecimiento de problemas oculares. La intensa luz que despiden las pantallas tecnológicas es nociva para los ojos, y es la raíz de muchas enfermedades en los mismos. Te aconsejo reducir la cantidad de horas manejando estos dispositivos, o recurrir al uso de lentes con filtro azul que sirven para bajar la cantidad e intensidad de luz que llega a la retina.
Pero, también te recomiendo que cuides mucho tu alimentación y trates de mantener los niveles aptos de melatonina con ayuda de los complementos ya mencionados; esa es una excelente manera de evitar la oxidación y deterioro de la vista.
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