As you get older, you’re more susceptible to certain eye conditions that make it difficult to see well. Because they’re age-related, some of these conditions can’t be prevented. However, type 2 diabetes is a preventable disease — one that makes you more likely to develop eye conditions.
Diabetes makes it hard for your body to maintain healthy blood sugar levels. People who have diabetes are twice as likely to develop glaucoma, which is the second leading cause of blindness in the world. Preventing diabetes is one way you can protect your eyesight as you age, but you can also protect your vision using these tips.
Maintain a healthy weight
Obesity increases your risk for diabetes. Left unmanaged, diabetes can contribute to diseases like diabetic retinopathy, macular edema and glaucoma.
Diabetic retinopathy is the leading cause of blindness in adults aged 20 to 74. This disease happens when high blood sugar levels damage the blood vessels in your retinas. It usually affects both eyes, but early detection and treatment can save your vision.
Glaucoma causes damage to the optic nerve because of high pressure inside the eyes. This disease causes vision loss so slowly that some patients don’t even notice until it’s too late. Glaucoma can’t be prevented, but early detection is key to preserving your vision.
A healthy weight is more than the number you see on the scale. It’s a weight where you feel your best and are at your lowest risk for developing diseases related to your weight, like diabetes. BMI and waist circumference are helpful tools to help you figure out if you’re at a healthy weight, but these measurements only tell part of the story. Your diet also influences your health. Eating a well-balanced diet loaded with vitamins and minerals can help you manage your health.
Follow a fitness routine
Staying active is a great way to maintain your health, including your vision. Working out improves your blood pressure after just one session. Over time, you can also experience other health benefits, like improved heart health and blood sugar levels. Regular exercise also lowers the amount of cholesterol in your blood and makes it less likely for the blood vessels that supply your eyes to get clogged.
High blood pressure, blood sugar and cholesterol levels increase your risk for eye problems. Exercising regularly can help you maintain levels within a healthy range and delay age-related conditions.
Depending on your age and health status, exercise might look different. Older adults over the age of 65 should do aerobic exercises for 30 minutes, five days a week. Walking, bicycle riding and water aerobics are great low-impact exercises for people in this age group.
Older adults should also do muscle-strengthening exercises at least twice a week. Weight lifting, resistance bands and body-weight exercises like sit-ups are easy ways to prioritize strength training. If you want to knock out strength and aerobic exercise at the same time, dancing and yoga are perfect.
Eat a well-balanced diet
Working out can’t solve all your problems; a healthy diet is also essential for maintaining your health. Eating a balanced diet supports your long-term eye health by providing an array of vitamins, antioxidants and minerals.
Antioxidants like lutein and zeaxanthin protect your vision by absorbing harmful light rays that can damage your eyes. You might be able to delay chronic eye conditions like age-related macular degeneration and cataracts with these antioxidants. They’re found in dark leafy greens and in other foods like tangerines.
Beta-carotene is related to lutein and zeaxanthin, but its role is to help your body produce vitamin A. Your eyes need vitamin A to sense light. Good sources of beta-carotene include spinach, broccoli and carrots.
Vitamin C acts as an antioxidant in the eye and protects it from chemicals your body produces as a result of your metabolism. It also prevents cataracts and slows the progression of age-related macular degeneration. Citrus fruits like grapefruit and oranges are excellent sources of vitamin C.
Omega-3 fatty acids and zinc protect your retinas. You can find omega-3 fatty acids in fish like salmon and tuna; red meat, nuts and seeds are good sources of zinc.
Avoid smoking and drinking
Smoking and drinking increase your risk for several eye conditions. People who smoke are at higher risk for cholesterol-clogged blood vessels. The amount of cholesterol in your blood also increases when you drink alcohol. These habits can be challenging for the small vessels in your eye, which are more easily congested.
If you smoke, you should quit with the help of your medical provider. You should also limit your alcohol consumption, based on recommendations from the Centers for Disease Control and Prevention.
Minimize direct exposure to the sun
Your eyes can get sunburned the same way your skin does. The sun is a source of UV radiation, which can damage your eyes if you don’t use appropriate sun protection.
Meanwhile, melanin, the same pigment that protects your skin from the sun, can also protect your eyes. Your eye color might make you more vulnerable to eye damage. People with green, blue or hazel eyes have a higher risk for eye cancer from sun exposure, but anyone can suffer eye damage from the sun’s rays. You can protect your eyes by remembering:
- Clouds don’t block sunlight.
- Sunlight is strongest from midday to early afternoon.
- No matter the weather, you can wear sunglasses or a hat to protect your eyes.
- Avoid tanning beds and looking directly at the sun.
Take care of your mental health
Recent studies show that stress is both a consequence and cause of poor eye health. When you’re experiencing stress, your body releases hormones that change the way your blood flows. People who have glaucoma experience higher eye pressure when they’re stressed. Mental illnesses like anxiety and depression are forms of long-term stress that might negatively affect your eye health over time, especially if you already have an eye condition.
Practice good sleep habits
Good sleep habits, also known as sleep hygiene, promote good physical and mental health. Short-term benefits of getting enough sleep include improved mood, lower stress and better cognition. Getting good sleep consistently also lowers your risk for chronic health conditions like diabetes and high blood pressure.
Having a bedtime routine is one way to get good sleep. Going to sleep at the same time every night will help you regulate your sleep schedule. Exercising during the day might help you fall asleep more easily. Also make sure your room feels comfortable and relaxing at bedtime.
Schedule regular eye care appointments
Early detection and treatment of eye conditions is key to preserving your vision. Everyone should see an eye doctor regularly. If you have diabetes or wear glasses, you should go to the eye doctor at least once a year. Other people should ask their doctor how often they should get their eyes checked out by an eye specialist.
People who have an increased risk for glaucoma should have a dilated eye exam every one or two years. You should also see a doctor if you experience any vision changes, persistent eye redness, pain or double vision. Your doctor will let you know if you should see them more often, or need further treatment.
Common eye conditions associated with aging
As you age, you’re more likely to develop an eye condition that makes it harder to see. Many age-related eye conditions can’t be avoided, but you may be able to delay the onset or reduce its severity by taking good care of your eyes. Common eye conditions you may experience as you get older include:
AMD causes the center of your visual field to appear blurry or wavy as your retina thins with age. Dietary supplements, like AREDS2, may prevent late-stage AMD.
Cataracts are cloudy areas in the lens of your eye that make it hard to see clearly. They can be purely age-related but can also be caused by diabetes, glaucoma and sun exposure. You can manage early cataracts by wearing corrective lenses, but you might need surgery if they’re severe.
Older adults with presbyopia have a hard time seeing things up close because their eyes don’t focus light correctly. Your doctor will suggest reading glasses or prescribe bifocal glasses to meet your vision needs.