How Lifestyle Choices Impact Retina Health: Understanding the Connection Between Habits and Vision

Did you know that a healthy diet and regular physical activity can improve your eye health? Unfortunately, many Americans are unaware of the role that diet and exercise can play in their eye health as over 20 million Americans are currently experiencing severe vision loss. The good news is that you can reduce your risk of vision loss as you age; the bad news is that not all eye diseases can be prevented. However, it’s better to err of the side of protecting your vision, so we’ve put together a list of things you can do to protect your retina health. Before reading any further, consider scheduling an appointment with an optometrist for an eye test and exam to build a baseline of your eye health. 

The Interesting Connection Between Nutrition and Diet for Retina Health

The foods you eat are the key to living a health life! You’ve been told time and time again that ingesting a well balanced diet is the key to maintaining your health and living a long, fulfilled life. It holds true for your eye health as well. A balanced diet that incorporates a minimal amount of processed foods and focuses heavily on nutrient-dense unprocessed foods is the key. There are specific vitamins and minerals that can support improved retina health. So, if you really want to give your retina a boost and protect from age-related diseases, consider adding more of the following nutrients into your diet.

• Omega-3 Fatty Acids: Known for their ability to support retinal function, these fatty acids are also good for reducing inflammation and increasing tear production. Omega-3 fatty acids are found in cold-water fish, such as salmon, tuna, and halibut. 
• Vitamin C: It’s not just for colds! Vitamin C lowers your risk for cataracts, as well as prevents the development of age-related macular degeneration. To get enough vitamin C in your diet, eat citrus fruits, tomatoes, strawberries, and broccoli, to name a few. 
• Zinc: Zinc deficiencies are known to cause poor night vision and cataracts. In terms of protection, zinc helps the body bring vitamin A to the retina, allowing it to produce the protective pigment melanin. Foods high in zinc include nuts and seeds, red meat, and shellfish. 
• Lutein and Zeaxanthin: Studies indicate that people that eat high levels of lutein and zeaxanthin are able to protect against cataracts and reduce their risk of chronic eye diseases, such as macular degeneration. These two antioxidants can be found in dark, leafy vegetables. 
• Vitamin E: Another way to protect your eyes from environmental factors such as free radicals, is by consuming vitamin E. Free radicals are unstable molecules that destroy healthy eye tissues. Sweet potatoes are high in vitamin E, as are avocados and almonds. 

Leaving Bad Habits Behind

At this stage, we all know that smoking and excessive alcohol consumption are bad for our health and can lead to life-threatening illnesses such as cancers, cardiovascular diseases, strokes, and more. If that is not enough to deter you from smoking, you should also know that your eye health is impacted by smoking and excessive alcohol consumption. In fact, they can cause retinal diseases such as: 

• Age-related macular degeneration: This disease impacts a small part of the retina responsible for central vision. Those with AMD experience progressively worsening vision and blind spots, which can be made worse by excessive alcohol consumption. 
• Cataracts: When your eye lens begins to cloud and interrupt your vision, you are developing cataracts. Those that smoke increase their chances of developing cataracts by two to three times. Cataracts can only be corrected with surgery. Contact an ophthalmologist today if you think you have any of the conditions listed above as they will get progressively worse.

Exercise Regularly to Protect Your Eye Health

Moving your body each day and elevating your heart rate can work wonders for your eye health, not to mention your overall wellbeing. Aside from the obvious mental and physical benefits of regular exercise, it can help promote healthier eyes by preventing diseases and reducing inflammation. A study completed by the American Academy of Ophthalmology noted that compared to more sedentary participants, those that were physically active were 73 percent decline in their risk for getting glaucoma. Some of the other benefits of regular exercise include: 

• Improved management of existing eye conditions: Exercise improves circulation and can help to lower intraocular pressure for those with glaucoma. Additionally, as diabetes can cause problems with your retinal blood vessels if left unchecked, regular exercise prevent further complications. 
• Reduced risk of eye conditions: Age-related and lifestyle-related eye diseases are less likely to impact people that exercise regularly. More generally, exercise lowers your blood pressure and high cholesterol, both of which exacerbate vision problems if left unchecked. 

Don’t Forget Your Sunglasses This Summer! 

The sun produces harmful UVA and UVB rays which can negatively impact your retina health if you do not protect your eyes outdoors. Wearing UV-blocking sunglasses is necessary to prevent damage to the retina and conditions like macular degeneration, snow blindness, cataracts, and more. If you plan to be outside when the sun is at its most intense be sure to invest in a quality pair of polarized sunglasses that block a high percentage of UV rays.

Sleeping and Eye Strain: Tips to Maintain Retina Health

If you are not getting enough sleep each night, we have a great reason to pay more attention to your sleep quality! Adequate sleep can help improve eye health. It is an essential time for the body to rejuvenate cells, maintain tear production which protects against infections, and reduce eye strain. We all spend more hours in front of screens than ever before and it can have a detrimental impact on our vision. By getting seven to nine hours of sleep per night, you can help protect your eyes and prevent eye conditions like dry eyes, eye strain, and reduced visual clarity.  

While it does take a bit more effort to protect your vision from a lifestyle perspective, it is well worth the extra time each day. Your vision is delicate and should be protected. Our eye care professionals are available to provide a comprehensive range of optometry services and specialty eye care services. If you are looking for an eye specialist near me, want to schedule an eye test, or need to make an appointment with a retina eye specialist to check on your eye health, give us a call or schedule online. 

Back to our blog