It’s quite easy to take our eyes for granted, but think of all the things they do. They allow us to work, drive, read, closely examine something that fascinates us, and really appreciate the face of a loved one.
However, by age 65, one in three Americans has some type of eye disease that makes him or her visually impaired, according to the American Academy of Ophthalmology. Diabetes, glaucoma, and age-related macular degeneration all can take their toll on our eyesight. Here’s what you can do to help keep your eyes healthy and working well for a long time.
1. Get an eye exam
Health experts recommend regular eye exams to make sure all is well with your baby blues (or browns, or greens). How often you should get one depends on your age and any risk factors or health problems you may have. The American Academy of Ophthalmology recommends that everyone have a baseline eye disease screening at the age of 40, when vision changes and early signs of eye disease may start to occur. Future screenings should be determined based on that exam, risk factors, and family history.
Optometrists and ophthalmologists offer eye care. Ophthalmologists are medical doctors who have received extensive training in diagnosing and treating eye diseases and vision problems, and are licensed to perform eye surgery. Optometrists are also trained to treat vision problems and eye disease but they cannot operate.
2. Eat orange produce
Vegetables rich in vitamin A and beta-carotene help preserve eyesight. As you’ve probably heard since childhood, carrots are a great choice. Other good options include fruits and vegetables the colors of deep yellow and orange. Choose sweet potatoes, apricots, mangoes, cantaloupe, and peaches.
Other good-for-your-eyes choices include those rich in vitamins C and E, zeaxanthin, lutein, zinc, and omega-3 fatty acids DHA and EPA. So choose dark green leafy vegetables, nuts, citrus fruits, whole grains, and cold water fish, the American Academy of Ophthalmology advises.
3. Sun-proof your eyes
Spending a long time in the sun without good eye protection can lead to damage such as cataracts, cornea sunburn, and cancerous growths on eyelids, eye health experts say. To protect your eyes when you are outdoors, especially during the summer when ultraviolet radiation is at least three times higher than in winter, experts recommend you wear:
• Wrap-around or side-shield sunglasses that are 99 percent and higher ultraviolet-radiation absorbent. The best sunglasses offer 100 percent UV absorption and are impact resistant, says the American Academy of Ophthalmology.
• Sunglasses even if your contact lenses offer sun protection. Warm wind can cause drying and sunglasses help prevent that.
• A wide-brimmed hat.
4. Control diabetes
Diabetics are 25 times more likely to become blind than those who don’t have diabetes, according to the American Academy of Ophthalmology. Diabetes damages blood vessels which affect the function of the eye’s retina. The vessels swell, leak, and can close completely. Also, new, abnormal vessels can grow on the retina’s surface, but accompanying scar tissue can cause the retina to detach and wrinkle, and the new vessels are unable to supply needed blood flow.
To help prevent Type 2 diabetes, eat a diet low in fat, red meat, and processed sugar, and high in whole grains, fruits, nuts, vegetables, and fish. Exercise regularly to maintain your ideal weight.
5. Sip some tea
People with diabetes also are at an increased risk for glaucoma, a condition in which pressure inside the eye builds up and damages the optic nerve, causing a loss of vision. While the causes of glaucoma are not completely understood, Dr. Russell Blaylock, Newsmax Health contributor, says an inflammatory reaction to excitotoxins from food additives, like monosodium glutamate, soy products, and vegetable protein, plays a role. He advises avoiding all dietary excitotoxins, as well as aspartame and omega-6 oils like peanut, corn, and safflower. Eating lots of fresh vegetables and drinking two to three cups of white tea also will add protection, he says.
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