Vision and Eye Health

Sight is the sense that people fear losing the most, but how much do you know about looking after your eyes? In this article we explore the characteristics of optimal eye health, the factors that affect it, and what we can do to maintain it as we age.

Broadly speaking, good eye health comprises:

Clear and comfortable vision where we can see objects in sharp definition without distortion across a range of distances, and we can do it without strain or discomfort even after long periods.

Robust eye structure with clear, healthy lenses and a retina that effectively receives and processes light, and eyes that are free from dryness, itchiness, redness or other signs of irritation.

Proper movement and coordination so that our eyes can track and focus smoothly and easily.

Several factors affect our eye and vision health and, while we don’t have control over all of them, we can positively impact many of them through lifestyle choices and regular eye care.

Ageing brings about changes in parts of the eye like the lens, retina, optic nerve, and muscles. These changes might affect our peripheral vision, how clearly we see things at different distances, or how well we distinguish colours in low light environments.  Ageing can also lead to increased risk of eye diseases like cataracts, age-related macular degeneration (AMD) and glaucoma. Some conditions like glaucoma, colour blindness and certain types of short sightedness also have a genetic component.

Underlying health conditions like diabetes and high blood pressure can damage blood vessels in the retina, leading to diabetic retinopathy and hypertensive retinopathy, both of which can impair vision. As we’ll see below, diet, regular exercise and stopping or not starting smoking can all be beneficial for managing these underlying health conditions.

Smoking doubles the risk of AMD (one of the leading causes of sight loss) and increases the chance of developing cataracts. Smoking can also make diabetes and high blood pressure related sight problems worse and can accelerate ageing by increasing free radicals and speeding up cell degeneration in the body.

Too much time on our screens – computers, smartphones or tablets – can lead to eye strain, blurry vision, trouble focusing at a distance, dry eyes, headaches, and neck, back and shoulder pain.  Minimising the impact of screen time by taking regular breaks, adjusting screen brightness or blue light levels, and following the 20-20-20 rule of looking at something 20 feet away for 20 seconds every 20 minutes, will all help to reduce eye strain.

We need sunlight to see properly, and the structure of our eyes can absorb some ultraviolet (UV) light from the sun without damage. But over exposure to UV rays can hurt the cornea and lens, leading to cataracts and other eye conditions. Wearing sunglasses that block 99-100% of UVA and UVB rays will help to minimise over exposure during the day and reduce the risk of any harm.

Lifestyle factors like hydration, diet and exercise have a big impact on eye health. We’ll look at diet and nutrition in more detail further on, but exercise is important because of its positive effects on blood flow to the eye, and on inflammation, cellular ageing, and our ability to manage adverse risk factors like diabetes and high blood pressure.

We can look after our eye health by having regular eye examinations (at least every two years) to check our vision and help detect early problems even before symptoms of more serious conditions appear. It’s also essential to be proactive and deal quickly with any persistent issues like blurry vision, eye swelling, redness or pain, or sensitivity to light.

Good diet is not a cure for existing eye damage or disease, but optimal nutrition at all ages plays a vital role in maintaining healthy eyes and minimising or preventing future problems. Here we look at the most beneficial vitamins, minerals and nutrients for eye health.

Antioxidants protect against damage from free radicals (unstable molecules that harm the DNA in our cells) and can help to repair and grow new cells. Vitamins C and E are powerful antioxidants. Good sources of Vitamin C include citrus fruits, kiwi fruit, strawberries, red and green peppers, and cruciferous vegetables like broccoli, Brussels sprouts and cauliflower, while Vitamin E is found in almonds, sunflower seeds, hazelnuts and avocados.

A healthy retina contains a high concentration of omega-3 fatty acids. Research has linked a diet rich in omega-3s to a lower risk of macular degeneration and slower cataract development by reducing oxidative damage and improving blood flow to the eye.  Omega-3 fatty acids are found in oily fish such as salmon, mackerel and sardines, as well as in flaxseeds and walnuts.

Zinc has been shown to be beneficial for protecting against macular disease, cataracts and poor night vision. The best sources include beans, lentils, seafood and eggs.

Carotenoids are a family of nutrients found in richly coloured fruits and vegetables. They are densely concentrated in the eye’s retina and two in particular, lutein and zeaxanthin, play important roles in preventing and reducing cataracts and macular degeneration. Both are also strong antioxidants. Our bodies can’t make lutein and zeaxanthin naturally, so we have to get them from food. Great sources include dark green leafy vegetables like spinach, kale and Swiss chard, berries, pistachios, sweet potatoes and squashes, carrots, peppers and egg yolks.

While we would hope to get enough nutrients from our diets, supplementation will ensure that we always have the essential vitamins and minerals for optimal eye health.

EssentiaGlow offers a range of supplements that support eye health and vision. Some of the best are: Retina Saffron Vision +, Nordic Blueberry Vision +, and Omega-3 Fish Oil. Click here for our vision & eye health range.