Live Well, See Well
22 September 2023
Making subtle changes to lifestyle habits can help improve your eye health and minimise the risk of developing common eye conditions in older age such as age-related macular degeneration (AMD) and cataracts.
The Eye Care Trust, organisers of National Eye Health Week, recommends taking the following steps to ensure optimum vision and ongoing eye health:
Eat right for good sight
Eye friendly nutrients found in many fruits and vegetables including spinach, red peppers, kale, leeks, avocado, peaches and blueberries. These can all help to protect against age-related macular degeneration (AMD) – the leading cause of blindness in the western world. Cold water fish such as sardines, mackerel and tuna are all excellent sources of DHA and Omega-3 fatty acids, which provide structural support to cell membranes in the eye and are recommended for dry eye, the treatment of macular degeneration and general sight preservation. Recent research has shown how eating fish just once a week can reduce the risk of developing early AMD by up to 40%.
Exercise regularly
Eyes need oxygen to stay healthy and comfortable. Growing scientific evidence suggests that aerobic exercise can increase crucial oxygen supplies to the optic nerve and lower pressure in the eye. Reducing intraocular eye pressure can help control conditions such as glaucoma and ocular hypertension. Aerobic exercise can also prevent the progression of diabetes, which in severe cases can lead to diabetic retinopathy. Brisk walks, cycling and swimming are all excellent ways to reduce intraocular pressure.
A good night’s sleep
A good night’s sleep can help keep eyes feeling bright and refreshed. Lack of sleep and fatigue can lead to eyes becoming sore, irritated, puffy, red and bloodshot. A quick fix for relieving eyes from any discomfort caused by lack of sleep is to place a cold compress – in the form of wet tea bags, slices of cucumber or a cold wet facecloth – over the eyes and rest for ten minutes.
Use goggles for protection
According to the British Safety Council, nearly a quarter of a million people injure their eyes each year, many as a result of DIY or sports activities. Wearing a pair of goggles when undertaking risky pursuits can make all the difference between preserving or impairing your sight.
Invest in a pair of quality of sunglasses
High levels of ultra-violet (UV) light can burn the eyes, even on cloudy days. Ensure that sunglasses filter at least 99% of UVA and UVB light and look out for the CE or BS EN 1836:1997 marks when purchasing.
Limit alcohol consumption
Drinking too much alcohol interferes with liver functions reducing the levels of glutathione an efficient antioxidant that can help protect against common eye disease.
Maintain a healthy body mass index (BMI)
Maintaining a healthy weight helps to preserve macular pigment density which, in turn, helps to protect the retina against the breakdown of cells and the onset of age-related macular degeneration (AMD). Damage to blood vessels in the eye caused by excess body weight has also been linked to the onset of glaucoma and diabetes.
Drink plenty of water
The human body is made up of 70% water. Water is essential to the normal working of the body and for keeping your eyes healthy. Dehydration can lead to dry, sore and irritated eyes. The Food Standards Agency recommends that you drink approximately 1.2 litres (6-8 glasses) of water every day and more when you exercise or if the weather is hot.
Have regular eye examinations
It is recommended that you have an eye examination once every two years unless advised otherwise by your optometrist. An eye examination will not only detect problems with your vision but it can also uncover a number of other underlying health problems.
Check out the latest issue of VISTA magazine to read about lots more ways of protecting eye health.
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