Diet and Nutrition to Protect Aging Eyes
Age-related eye diseases like glaucoma, cataracts, diabetic retinopathy, and macular degeneration are the most common causes of premature blindness in elderly individuals. Fortunately, science has proven that changes in your diet can reduce your chance of developing such diseases, prevent further worsening of your condition, and help you keep your vision optimal for years to come. Consider the following diet and nutrition tips to keep your eyes in great shape well into old age:
Consume Plenty of Antioxidants and Vitamins
Antioxidants are crucial nutrients found in fruits and vegetables that help your body fend off free radicals, which have been known to cause degenerative, age-related eye diseases. Fruits that are high in antioxidants include apples, berries, and citrus fruits. Dark green, leafy vegetables are usually the highest in antioxidants. One antioxidant in particular that is known to protect eye health is lutein, which can be found in abundance in broccoli, spinach, peas, and kale. Vitamin A has also been shown to preserve healthy vision, and can be found in abundance in yellow and orange vegetables like squash and carrots.
Consume Healthy Proteins, Avoid Bad Fats
Instead of eating red meat, dairy products, poultry, and other forms of animal protein, it's better to consume whole grains, legumes, and brown rice to fulfill your daily protein needs. As a rule of thumb, half of the grains consumed each day should be 100% whole grain. Likewise, avoid saturated fats like those found in meats, and instead consume healthy omega-3 fatty acids, which are abundant in flaxseed, grains, and nuts. Avocados are also an excellent source of omega-3 fatty acids, and are high in vitamin A.
Avoid Refined Sugars
While fruits are certainly high in natural glucose, the body is able to process this type of sugar with ease. However, refined sugars like high fructose corn syrup and white sugar create a burden on the pancreas and liver because they're more difficult to digest. When your pancreas and liver are not functioning optimally, they cannot effectively neutralize free radicals that contribute to degenerative diseases like age-related eye disorders. Prunes are a good source of healthy sugars, potassium, and a host of vitamins, and they also promote good digestion because they're high in fiber.
Adhere to a Low Sodium Diet
Although salt is a necessary part of the human diet, we don't need much to function optimally. In fact, too much salt has been linked to the premature development of cataracts. Check labels for sodium levels and try to consume no more than the daily recommended allowance based on your body weight. Since whole foods already have a certain percentage of sodium in them, seasoning your food with salt is not necessary. If you do decide to season your food with salt occasionally, using sea salt instead of regular table salt would be recommended because it contains trace minerals. Even so, sea salt is still fundamentally sodium, so it should be avoided as much as possible.
Stay Hydrated with Good Fluids
Other than water, the only fluids you should be drinking on a regular basis are low-fat milk (occasionally) and all-natural fruit juices. Don't be deceived by juice cocktail drinks that only have a small percentage of real fruit juice and are sweetened with refined sugars. If you have to drink coffee, opt for decaffeinated, as caffeine is a stimulant that may contribute to the progression of age-related eye diseases. As with any other healthy diet, it's best to avoid alcohol and soda at all costs. Try to drink at least eight 8-ounce glasses of water each day, as staying hydrated will help your eyes keep tear production balanced and prevent excessively dry or wet eyes, which can contribute to the worsening of all age-related eye diseases.
Take Vision Supplements
Aside from adhering to a nutritious diet, you may also want to supplement by taking a specially formulated multivitamin designed to protect vision. These multivitamins usually contain a mix of vitamin C, vitamin E, B vitamins, beta-carotene, zinc, copper, folic acid, and omega-3 fatty acids. Before taking any supplement, is best to consult with your ophthalmologist and discuss any medications you may be taking.
Other Ways to Preserve Your Vision in Old Age
There are several other ways to maximize your chances of having good vision into old age, including avoiding excessive ultraviolet light, having regular eye examinations done with your ophthalmologist, quitting smoking, and proactively treating chronic diseases like diabetes. Wear sunglasses when outside, wear reading glasses while reading, and as always make sure you wear any prescribed corrective lenses to prevent further worsening of your vision.
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