Can Diet, Nutrition and Lifestyle Choices Help Keep Your Eyes Healthy?


Eyes are your window to the world, and you should never take them for granted. Vision and eye care should be a priority no matter your age, but it’s especially important to look after your eyes as you get older. Advancing years increase the chances of eye problems, but you can delay or even avoid these by taking the right steps early on!

Upgrade Your Nutrition, Diet and Lifestyle to Fight Eye Disease

In addition to getting an eye exam regularly, you should also consider upgrading your lifestyle and diet for better eye health. With the right eye care and nutrition, you can retain healthy vision and fight issues such as macular degeneration and cataracts, which are often to blame for vision impairment and eventual blindness as you get older.

Follow these 5 diet and food tips for eye health:

  1. Whole Grains & Fiber – Fiber-rich cereals and whole grains slow the digestion of starches, sugars and carbohydrates, regulating blood sugar levels. They also give you vitamin E, niacin, and zinc, which fight cataracts and AMD.
  2. Fresh Fruits & Veggies – Dark green leafy vegetables and fresh fruits are loaded with vitamins, minerals, antioxidants and dietary fiber, which can help keep eyes healthy as well as reduce free radical damage and dry eyes.
  3. Essential Nutrients – Vitamins A, E and C, zinc, lutein and zeaxanthin, omega-3 fatty acids and quality proteins are especially helpful for eye health. If you aren’t getting these from your diet, ask your eye doctor to suggest a supplement.
  4. Low-Sodium Foods – Too much salt can raise the risk of dry eyes and cataracts, so avoid foods that are high in sodium. Fresh or frozen fruits, vegetables and seafood have less sodium and more nutrients than processed foods, so eat healthy!
  5. Healthy Liquids – Dry eyes increase the possibility of developing cataracts and vision problems, so make sure you stay hydrated. Drink plenty of water, fresh fruit juices, herbal tea or low-fat milk, and avoid caffeinated beverages, sugary drinks or alcohol.

Try these 5 lifestyle changes to protect your vision:

  1. Don’t Smoke – Not only is smoking linked to cancer and lung disease, studies show that it can also increase the risk of cataracts as you get older. If you’re a smoker, give it up. If you aren’t, don’t start!
  2. Proper Lighting – When you’re reading, writing, or using devices with electronic screens, make sure you have adequate lighting. This reduces eye strain, especially if you use anti-reflective glasses too.
  3. Sun Protection – UV rays from sunlight can cause your eyes to age faster, so wear a hat as well as sunglasses or other protective eyewear when you head outside. Look for glasses with 100% UV protection.
  4. Adequate Rest – Like the rest of your body, your eyes need some downtime too. Make sure you get a good night’s sleep, take frequent breaks, and blink often while working on computers or tablets.
  5. Regular Exercise – You may already know about the health benefits of exercising regularly, but did you know this can also reduce the risk of eye disease? Head out for a walk or stretch at your desk!

The Importance of Getting a Comprehensive Eye Exam

Watch out for any changes in vision, especially as you get older. If you’re experiencing blurriness, double vision, loss of night vision, eye pain, headaches or other discomforts, see an ophthalmologist at the earliest. These could be due to eye disease, changes in power or number, as well as developing cataracts or AMD (age-related macular degeneration).

Still, eye problems such as diabetic retinopathy often show symptoms slowly and you may only notice changes in your vision when these get serious. We at InSight Vision Center offer comprehensive eye examinations so as to detect early signs of underlying serious issues and provide timely treatment. So visit or call us today to schedule your eye examination.

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