The eyes are not only a window to the world but also a reflection of our overall health, and yet they are often overlooked until problems arise. As we age, our risk of developing eye-related conditions that compromise the integrity of the delicate tissues and our vision increases. In fact, age-related degeneration and lens issues are the leading causes of visual impairment globally, and the amount of people affected is expected to significantly increase by 2050.1,2
Given the rising prevalence and burden on the healthcare system, we will cover some of the specific lifestyle interventions and nutrients that can play a vital role in maintaining eye health and potentially reduce the risk of age-related ocular issues in this blog.
Lifestyle Interventions for Eye Health
Certain lifestyle interventions can significantly contribute to maintaining and preventing vision-related issues:
Regular Eye Exams
Regular eye check-ups help in the early detection and management of eye conditions. Remember to schedule a comprehensive eye exam, especially if you have a family history of eye diseases.
UV Protection
Prolonged exposure to UV rays can increase the risk of developing retinal degeneration and vision loss.3 Wearing sunglasses that block 100% of UV rays and a wide-brimmed hat, especially on sunny days, can help protect your eyes.
Screen Time Management
Extended screen time can lead to eye strain–leading to dry eyes, blurry vision, and headaches. The 20-20-20 rule is a helpful tool to reduce eye strain and you follow this by looking at something 20 feet away for 20 seconds every 20 minutes.
Healthy Diet and Hydration
A diet full of polyphenol-rich fruits and vegetables, foods high in omega-3 fatty acids (like salmon, walnuts, and chia seeds), and adequate hydration supports overall eye health and may help prevent dry eyes.4
Now that we’ve covered lifestyle interventions for eye health, let’s move on to key nutrients and supplements.
Key Nutrients for Eye Health
Lutein and Zeaxanthin
Lutein and zeaxanthin are carotenoids in marigold flowers, but also in green leafy vegetables and egg yolks. Both lutein and zeaxanthin are endogenously found in high concentrations in the retina, particularly the macula, where they protect the retina against oxidative stress and filter harmful blue light. Studies have shown that consuming 10mg of lutein and 2mg of zeaxanthin daily is beneficial for maintaining optimal eye health.5,6
Lycopene
Lycopene is a powerful antioxidant found in tomatoes and other red fruits like watermelon, pink grapefruit, and papaya. It has also been shown to protect against oxidative damage in the eyes and may lower the risk of age-related vision issues.7
Green Tea Extract
Green tea extract contains a compound called catechins. One of the most well-known catechins in green tea is called epigallocatechin gallate (EGCG), which has antioxidant properties. Research indicates that green tea catechins can protect the eyes against oxidative damage and may lower the risk of age-related degeneration.8
Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA, are crucial for maintaining the health of the retina. These essential fats maintain tissue health and adequate lubrication of our eyes, as well as proper nerve transmission for vision.9,10 Fatty fish like salmon, mackerel, and sardines are rich in EPA and DHA. Flaxseeds and walnuts are great plant-based sources of ALA, which then partially converts to EPA and DHA.
Vitamins C and E
Both vitamins C and E are potent antioxidants that help protect the eyes from oxidative stress. Vitamin C is involved in the regeneration of other antioxidants, while vitamin E protects cell membranes from free radical damage.11 Together, they offer protective benefits for eye health.11
Summary
Eye health is an integral part of whole-body wellness, and the importance of lifestyle, nutrition, and certain key nutrients cannot be understated. By integrating these lifestyle interventions and nutrients through diet or supplementation into our daily practice, they can play a pivotal role in preserving our vision and enhancing quality of life.
References:
1. Fang R et al. BMC Public Health. 2022;22(1):2068.
2. Wong WL et al. Lancet Glob Health. 2014;2(2):e106-e116.
3. Young RW. J Natl Med Assoc. 1992;84(4):353-358.
4. Pawlowska E et al. Oxid Med Cell Longev. 2019;2019:9682318.
5. Abdel-Aal el-SM et al. Nutrients. 2013;5(4):1169-1185.
6. Ma L et al. Ophthalmology. 2012;119(11):2290-2297.
7. Mohanty I et al. Br J Nutr. 2002;88(4):347-354.
8. Blasiak J et al. Nutrients. 2023;15(15):3358.
9. Liu A et al. Med Sci Monit. 2014;20:1583-1589.
10. Britten-Jones AC et al. Ocul Surf. 2023;27:1-12.
11. Chiu CJ et al. Exp Eye Res. 2007;84(2):229-245.
