Dietary and Lifestyle Modifications to Keep Your Eyes Healthy
By MATTHEW K. ADAMS, MD, MBA
Eating carrots alone won’t improve your eyesight; but living a healthy lifestyle and eating nutritious foods can be beneficial to your eye health. In today’s fast-paced world, with its reliance on screens, artificial lighting, and fast food, it’s more important than ever to take care of our eyes. As we age, our eyes become more susceptible to various conditions such as age-related macular degeneration, cataracts, and glaucoma. However, here are steps we can take to maintain good eye health well into our golden years.
Maintain a Healthy Diet
Dark greens and leafy vegetables such as spinach and kale, along with yellow and orange vegetables (such as carrots!) contain nutrients that can contribute to the health of the retina, the part of the eye that is responsible for clear, detailed vision. Eating fish that are high in omega-3 fatty acids like salmon and tuna may reduce the risk of age-related macular degeneration.
Nutritional supplements can also benefit your eye health. The National Eye Institute’s Age-Related Eye Disease Studies (AREDS and AREDS 2) found that supplements with a specific formulation of vitamins C and E, zinc, lutein, and zeaxanthin can delay or even prevent the progression of macular degeneration.
Stay Hydrated
Dehydration can cause dry eyes, which can lead to discomfort and irritation. Make sure to drink plenty of water throughout the day to keep your body and eyes hydrated. If you spend a lot of time in air-conditioned or heated environments, consider using a humidifier to add moisture to the air and prevent dry eyes.
Maintain a Healthy Weight and Exercise Regularly
Being overweight or obese increases the risk of developing diabetes and other systemic conditions that can lead to vision loss. By maintaining a healthy weight and exercising regularly, you can reduce your risk of developing these conditions and help preserve your eyesight. The American College of Sports Medicine recommends 150 minutes of moderate-intensity aerobic physical activity each week. That equates to 30 minutes of exercise, five days per week.
Get Adequate Sleep
Getting enough sleep is essential for overall health, including eye health. During sleep, your eyes are replenished and refreshed, reducing the risk of eye strain and fatigue. Aim for 7-8 hours of sleep per night, and establish a regular sleep schedule to ensure restful and rejuvenating sleep.
Protect Your Eyes from UV Rays
Exposure to ultraviolet (UV) rays can increase the risk of developing cataracts and macular degeneration. When spending time outdoors, especially on sunny days, it’s crucial to wear sunglasses that offer 100% UV protection. Wide-brimmed hats can also provide added protection by shading your eyes from direct sunlight.
Limit Screen Time
In today’s digital age, many of us spend a significant amount of time in front of screens, whether it’s computers, smartphones, or tablets. Prolonged screen time can cause digital eye strain, which can lead to symptoms such as dry eyes, eye fatigue, and headaches. To reduce eye strain, follow the 20-20-20 rule: every 20 minutes, take a 20-second break, and look at something 20 feet away. Additionally, consider using blue light filters on your electronic devices to reduce the amount of blue light emitted, which can contribute to eye strain.
Quit Smoking
Smoking is not only harmful to your overall health but can also have a severe impact on your eye health. Smoking increases the risk of developing age-related macular degeneration, cataracts, and optic nerve damage. If you smoke, quitting can significantly reduce your risk of developing these eye conditions and improve your overall health.
Be Mindful of Changes in Your Vision
Finally, pay attention to any changes in your vision or eye health and seek prompt medical attention if you experience any unusual symptoms. Common warning signs include blurry vision, double vision, sudden loss of vision, eye pain or discomfort, flashes of light, or the appearance of floaters in your field of vision. Early detection and treatment are essential for preserving your vision and preventing further damage to your eyes.
By following these simple tips, you can help maintain good eye health well into your golden years. At Texas Macula & Retina, our experienced team is dedicated to helping you maintain optimal eye health. With state-of-the-art technology and personalized care, we will ensure that your eyes receive the attention and treatment they deserve. Schedule an appointment with us today and let us take care of you and your eyes. We would love to help you see better!