Our eyes are vital windows to the world, yet we often overlook the daily habits that can either enhance or harm our vision health. A national survey conducted as part of Vision Health Month in 2023 revealed that vision ranks as the most important sense Canadians say they would never want to lose entirely. In spite of this, nearly half (42%) of survey respondents admitted to rarely or never seeking out their optometrist to get their eyes checked. The results of this survey show that although Canadians highly value their vision, not enough are taking the proper steps to maintain it.
Preserving vision health goes beyond regular checkups; it’s intertwined with the choices we make in our diet and lifestyle. Understanding this connection can lead to better eye care and a clearer, brighter future.
The link between diet and eye health
The old adage “you are what you eat” holds particularly true when it comes to vision health. Nutrients play a fundamental role in maintaining eye health and preventing conditions like cataracts and age-related macular degeneration (AMD). Take the carotenoid lutein, for instance. Found in green leafy vegetables, corn, egg yolks, peas, and broccoli, researchers believe that lutein protects the retina and macula from damage. In fact, one scientific review indicates that consuming 10 or 20 milligrams of lutein daily for at least six months can improve eye health for people with AMD.
Moreover, antioxidants such as vitamins C and E, beta-carotene, and zinc are pivotal in protecting the eyes from damage caused by free radicals. Free radicals are unstable molecules that can lead to cellular damage, contributing to various eye diseases including glaucoma and dry eye disease. According to a study in the Biochemistry Research International journal, antioxidant-rich foods like bilberry and saffron can reduce visual fatigue symptoms and dry eye symptoms, as well as slow the progression of retinal diseases. Other foods containing antioxidants are citrus fruits, nuts, seeds, and leafy vegetables. Green tea can be a valuable addition to your diet, too. As we discussed previously, this humble beverage is known to lower cholesterol and enrich brain function, but it’s also packed with antioxidants that aid in slowing the progression of sight loss conditions.
Lifestyle tips for maintaining ocular health
Beyond diet, smart lifestyle choices can help protect your sight. The simple act of wearing sunglasses, for instance, safeguards the eyes from ever-present UV rays that are known to increase the risk of developing cataracts and other eye conditions. As such, the Canadian Ophthalmological Society encourages the consistent use of sunglasses with UV protection. For this, you can check out Eyebuydirect’s array of affordable and high-quality sunglasses. Models like the oversized Nevada and Sun Bardot are ideal for maximum eye coverage. Both of these frames can also be customized with polarization to reduce glare or tailored to your prescription if required.
In addition to wearing sunglasses, if you’re among the many Canadians clocking in an average of nearly 11 hours per day looking at digital screens, it’s wise to invest in blue light glasses. Excessive blue light exposure can lead to digital eye strain, while nighttime exposure is known to affect your circadian rhythm and sleep quality. To mitigate these effects, consider wearing blue light glasses like the Oakley Holbrook Prizm Gaming glasses or installing an app that blocks blue light on your phone.
Lastly, studies show that exercise can lower the risk of developing eye conditions such as glaucoma and diabetic retinopathy. Physical activity improves blood circulation, maintaining the health of the retina and optic nerve. Moreover, incorporating regular exercise into your routine can facilitate weight management and control blood pressure, both of which are important for a healthy lifestyle as well as good vision. To harness this benefit, engage in at least 150 minutes of moderate-intensity aerobic exercise per week.
Our vision is precious, and safeguarding it requires conscious effort through diet and lifestyle choices. By understanding how these two factors impact our eyes, we can take proactive steps toward better eye health.
