With age, the chances of developing impaired vision or other eye problems increase, but if you’re smart, you can take steps to stave off these conditions with a good diet, sound sleep and care in other areas. Here are some common-sense measures you can apply for maintaining good eyesight well into your twilight years.
1. Follow a Healthy Diet
This is one of the most important steps you can take to protect your eyes. Diets that are rich in healthy proteins, vitamins, minerals, Omega-3 fatty acids, antioxidants and lutein will go a long way toward preventing multiple eye diseases and deterioration. At least five servings daily of fresh and colorful vegetables and fruits will help you get many of the nutrients that are important for eyes, such as Vitamins A, C and E. Copper and zinc are also very beneficial for your eyes as well as the antioxidants found in egg yolks, dark leafy greens, yellow peppers, pumpkins, sweet potatoes, squash and of course, carrots. Carrots also contain much Vitamin A, which is why they’re commonly regarded as a food that helps retain good vision.
Coldwater fish that contain DHA, a fatty acid, help strengthen cell membranes in eyes. These include mackerel, cod and wild salmon, among others. Vegetables like spinach, kale, broccoli, peas and sweet corn contain lutein and zeaxanthin, plant pigments known as carotenoids that help protect the eye’s retina from oxidation caused by ultraviolet (UV) light.
Whole-grain breads and cereals contain fiber, which slows down the absorption of starches and sugars, which are not beneficial for eyes. Try to avoid saturated fats in dairy products and red meat, both of which increase the risk of macular degeneration. Instead, for protein, consume eggs, legumes, nuts, fish and lean meats. The latter two items are good sources of zinc.
Too much sodium consumption can lead to cataracts; try to stay under 2,000 mg of sodium per day, and eat fresh food, as opposed to canned or packaged items, as much as possible. It’s important to stay hydrated by drinking enough water and other beverages such as herbal tea, fruit juices and vegetable juices. If you drink milk, try to consume the skimmed or one-percent variety.
2. Exercise and Get Good Sleep
Eyes need robust blood circulation and good oxygen intake, both of which are stimulated by a regimen of regular exercise. Exercise also helps maintain a healthy body weight, which reduces the risk of diabetic retinopathy and diabetes; diabetes and high blood pressure are often accompanied by changes in eyesight. Even gentle exercises such as stretching, walking, yoga and tai chi will help stimulate your blood’s circulation. It’s recommended that you do at least 20 minutes of exercise a day for circulation and oxygenation of blood vessels, especially the tiny ones found in eyes.
And just as exercise is important, it’s also necessary that your eyes (and your body as a whole) get good sleep. Your eyesight will be fresh and renewed in the morning, and irritants such as smoke, allergens and dust will be cleared out. To maintain the body’s natural waking and sleeping cycles, you should have regular exposure to natural light during the day as well as complete darkness as much as possible while you sleep. Without these, the eye’s light-sensitive cells cannot help regulate these cycles. If you experience insomnia, short naps during the day will help your body and eyes get the rest they need.
If you sit in front of a computer or read a lot, your eyes can be overtaxed. Be sure to take breaks at least once an hour. Try closing your eyes for 10 minutes at a time to prevent them from getting tired. And be sure the artificial light in your environment is bright and uses incandescent, rather than fluorescent, illumination.
3. Take Vision Supplements
In addition to following a healthy diet and getting regular exercise, you can take supplements that can reduce your risk for vision deterioration. The National Eye Institute reports that daily antioxidant vitamins can reduce the risk of vision loss in adults between the ages of 55 and 80. It recommends supplements containing 250 mg of Vitamin C, 400 IU of Vitamin E and 20 mg of zinc.
In Australia, the Blue Mountains Eye Study found that daily multivitamins as well as B vitamin supplements — especially ones containing Vitamin B12 and folic acid — reduced the risks of cataract formation. It also found that these risks were reduced by taking supplements containing 2,000 mg of Omega-3 fatty acids (found in fish oils, for example). Other eye experts recommend 2 mg of copper daily as well as 10 mg of lutein and 2 mg of zeaxanthin. Be sure to consult a doctor when taking any supplements, especially if they contain greater dosages than what are listed here.
4. Follow Other Precautions
Protect your eyes from harmful exposure to UV rays by wearing sunglasses with UV protection (which is not the same as polarized or anti-glare lenses). Half of eye injuries happen in and around people’s homes, often in the midst of home improvement projects. Using eye protection or protective eyewear is smart and just good common sense. But also, you can reduce the risk of falls in your home by making sure your rugs, mats and carpets are slip-proof and applying secure railings in areas where they’re needed. If necessary, cushion edges of furniture and home fixtures so corners and edges aren’t sharp.
If you’re a smoker, you should be aware that smoking kills beneficial antioxidants that help eyes, and it can contribute to cataracts and even blindness in the long term. Studies show that smokers are more likely to experience macular degeneration.
If you’re experiencing problems with your vision, consult a doctor or eye specialist before they get worse. Medications, lifestyle choices and health conditions all play a part in having healthy eyesight.
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