It’s National Eye Health Week during September, highlighting the huge importance of good vision. Whilst there are some eye health conditions that may not be preventable, we can certainly protect eyesight into old age with some dietary and lifestyle tweaks.
Clinical Nutritionist Suzie Sawyer shares her top tips for protecting your eye health.
It’s never too late to make changes where you eye health is concerned and there are some great dietary and lifestyle tips to help support your eye health:
Antioxidant protection
The eyes are very vulnerable to attack from free radicals: either from poor diet or environmental factors. The sun is actually one of the worst culprits for producing free radicals that are not eye friendly. Whilst that doesn’t mean we can’t venture outside, wearing good quality sunglasses most of the time, is key.
However, nature has our back when it comes to providing wonderful foods that are loaded with antioxidants. Research has shown that whilst vitamin C and vitamin E are protective of the eyes, one less known antioxidant is lutein, a member of the carotenoid family. It seems lutein has great affinity for the eye generally, but particularly for the macular, needed for sight.
As with all health matters, colour is key. Essentially, colourful fruits and vegetables provide amazing antioxidant power. Green leafy vegetables such as broccoli, kale and spinach, plus carrots, orange and sweet peppers are all rich in lutein, plus many other antioxidants and essential nutrients that support eye health.
As another example, orange vegetables such as carrots and sweet potatoes are rich in beta carotene (also a powerful antioxidant), which is turned into vitamin A as the body needs it. Vitamin A is especially important for good sight and particularly night time vision.
Cellular lubrication with Omega 3s
Essentially every cell in the body contains some omega 3 fats, in the form of DHA and EPA. Without them, cells would have no structure or lubrication. They help to maintain water balance within the cells which includes the eyes.
The condition of dry eyes is not uncommon. It manifests itself as exactly that and can be diagnosed by an optometrist. Including plenty of omega 3 fats in the diet is important not just to keep the eyes well lubricated, but to manage the inflammatory process in and around the body. As with any part of the body, unwanted inflammation is a sign that all is not well within.
The best sources of omega-3s are oily fish including salmon, mackerel and sardines. Flaxseeds, walnuts and pumpkin seeds are also rich in omega-3s. If you’re not eating any of these, then it would be good to look for omega-3s in supplement form, which can also be vegan friendly, being sourced from algae.
Keep moving
There’s lots of research to suggest that taking plenty of exercise is beneficial to eyesight and eye health generally. Clearly, there needs to be good blood flow to the eye, especially the back, which can be helped through regular exercise.
As an example, atherosclerosis, also referred to as hardening of the arteries, can affect the eyes and ultimately eyesight too. Additionally, Type 2 diabetes, can damage nerve endings affecting the eye. Prevention is certainly better than cure in this case, and taking regular exercise can help manage weight and blood sugar balance, both potential factors in this condition.
It’s not about running marathons but doing a mixture of cardio and strength training routines. Importantly, try to find something you enjoy, or perhaps exercise with a friend so that it’s easier to keep motivated. And remember, it’s not just about dipping in and out of an exercise programme: being active should be a part of an ongoing healthy lifestyle.
If you look after your eyes now, they will hopefully reward you with good eye health for the rest of your life.
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