A guide to good eye health!

There are many vision disorders that can affect the health of our eyes as the years go by. However, four are the most common: macular degeneration, cataracts, glaucoma and dry eye.

Patients with type 2 diabetes are also at risk for diabetic retinopathy. When we reach old age, our eyes are very likely to “succumb” to one of these diseases.

Macular degeneration

The macula is the central part of the retina, a layer of light-sensitive cells in the back wall of the bulb. Its degeneration is related to age and no one can escape it but the question is to what extent it happens. It is currently an incurable disease. however there are ways to prevent the disease from progressing rapidly. For example, avoiding smoking significantly reduces the risk.

Oxidative stress plays a key role in this condition, which is why a healthy diet can slow its progression, especially two antioxidants, the yellow carotenoids lutein and zeaxanthin that are concentrated in the macula [1]. Lutein and zeaxanthin act as natural sunscreens, playing a central role in protecting your eyes from harmful blue light. Their intake from the diet increases their concentration in the retina.

An observational study in the middle-aged and elderly found that consuming 6 mg of lutein and / or zeaxanthin per day reduces the risk of macular degeneration. Another study found that people with the highest intake of lutein and zeaxanthin had a 43% lower risk of macular degeneration compared with those with the lowest intake. However, a meta-analysis suggests that lutein and zeaxanthin only protect against late-stage degeneration – not the early stages of development. The two carotenoids are usually found together in foods such as egg yolks, spinach, cabbage, parsley and peas. Yolks are considered one of the best sources because they contain fat – carotenoids are better absorbed when consumed with fat.

Zinc may also play a role as part of certain antioxidant enzymes [1]. It is no coincidence that our eyes contain high levels of zinc and that a deficiency of this metal can lead to night blindness. In one study, elderly people with early macular degeneration were given zinc supplements that slowed the deterioration compared with those taking placebo. Good sources of zinc are oysters, meat and pumpkin seeds.

Cataract

Cataracts are a common eye condition as we age. It affects our central vision when the excess of a protein begins to accumulate in the lens of the eye. The lens then blurs and this can seriously affect daily activities and night driving. There is no sure way to prevent cataracts but by making some lifestyle changes you can reduce the risk.

It is important to maintain control of your blood sugar. This can help prevent cataracts. The lens of the eye swells if blood sugar remains high and blood glucose is converted to sorbitol, a substance that increases the risk.

The lens is sensitive to oxidative damage due to the high concentration of polyunsaturated fatty acids. Observational studies show that people with cataracts tend to have low antioxidant potential. They also show that people who take vitamin C and vitamin E are less likely to develop this condition [2]. An analysis showed that consuming more than 7 mg of vitamin E a day can reduce the risk of age-related cataracts by 6%. Good sources of vitamin E are almonds, sunflower seeds and vegetable oils.

Exercise reduces the risk of cataracts. Chinese and Australian researchers combined studies involving more than 170,000 people and found convincing evidence. The study found a 10% reduction in age-related cataracts among people who exercise regularly e.g. walking or cycling.

Glaucoma

Glaucoma can be a frightening disease because if not monitored and treated properly, it causes blindness – macular degeneration and cataracts usually cause reduced vision. In glaucoma, intraocular pressure in the eye can cause irreversible damage. The condition is caused by the inability of the eye to drain fluid from the eye properly or fairly quickly. This raises the intraocular pressure which causes damage to the optic nerve resulting in changes in the visual field. Blindness or significant loss of vision can be prevented if the disease is recognized in the early stages.

A gentle aerobic exercise program, such as walking, jogging and swimming, 3-4 times a week, helps reduce intraocular pressure. On the other hand, intense exercise that increases heart rate can increase the pressure on your eyes. Glaucoma patients may need to modify or omit certain exercises such as those in which the head is lower than the body [3]. In terms of nutrition, green leafy vegetables (spinach, broccoli, lettuce) seem to be beneficial because the nitrates they contain raise nitric oxide, which regulates blood flow to the eyes and protects against glaucoma.

Dry eye

Dry eye is a condition characterized by insufficient tear fluid. This causes discomfort and possible visual problems. Itching and burning, foreign body sensation in the eye, intermittent blurred vision or even double vision. People whose eyes do not close completely when they open or close infrequently (for example, people with Parkinson’s disease) are more susceptible to dry eye. Diabetes, long hours in front of the computer, birth control pills, contact lenses and vitamin A deficiency have been linked to dry eye.

Vitamin A is essential for the maintenance of cells that detect eye light, known as photoreceptors. If you do not get enough vitamin A, you may experience night blindness and dry eyes. Vitamin A is found only in animal foods, however plant carotenoids contain provitamin A and provide an average of 30% of our needs. The most effective of these is beta-carotene, found in carrots, cabbage and spinach.

Evidence also shows that taking omega-3 supplements can benefit those with dry eyes [4]. For example, a study in patients found that taking fish oils daily for three months significantly reduced symptoms by increasing tear fluid formation.

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References

1. Central Role of Oxidative Stress in Age-Related Macular Degeneration: Evidence from a Review of the Molecular Mechanisms and Animal Models.
2. Current Trends in the Pharmacotherapy of Cataracts.
3. Glaucoma and Exercise: What to Tell Your Patients.
4. Nutrition and dry eye: a systematic review.