Protecting Your Vision as You Age | Healthy Aging Month

As we age, it’s no surprise that many of us develop new aches and pains here and there, feel stiffer getting out of bed some mornings, and find new lines and wrinkles when looking in the mirror. But getting older isn’t all bad – far from it. In fact, there are many positive aspects of aging to be celebrated. To make the most of our advancing years, it’s important that we stay healthy and active. Maintaining good health includes protecting our eyes. Fortunately, as we grow older, there are a number of things we can do to protect our vision. Some of them just might surprise you!

​Let’s take a look at eight ways we can protect our eyes and vision as we age. 
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1. Eat Foods High in Antioxidants

We know that our diet can affect our heart health, but it might be surprising to learn that what you eat may also affect your eye health. For instance, The National Eye Institute conducted large clinical trials, which indicated that high doses of antioxidant vitamins C and E might prevent or slow the progression of age-related macular degeneration. Good sources of vitamin C include bell peppers, spinach, and sweet potatoes. Almonds, kale, and pumpkin seeds are good sources of vitamin E.
 
Two antioxidants, lutein and zeaxanthin, also play a role in eye health. Research has shown that both antioxidants may decrease a person’s chances of developing eye diseases, such as cataracts and macular degeneration. Foods rich in lutein and zeaxanthin include green beans, collard greens, and peas.
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2. Exercise Regularly

It’s no secret that regular exercise is a great way to keep our bodies in shape, but what you may not know is that it includes our eyes. The American Academy of Ophthalmology sites studies that indicate that regular exercise may decrease a person’s risk of developing glaucoma by 25 percent. Exercise can also decrease our risk of developing macular degeneration.
 
Whether you enjoy jogging, biking, swimming, walking, or some other form of physical activity, make regular exercise a priority. Aim for at least 30 minutes of cardiovascular exercise on most days of the week to protect your overall health and eye health.
 
If you do not already have a regular exercise routine, we recommend you check with your primary care physician before getting started, particularly if you have any health concerns. Your primary care physician will be able to help you determine the right type, level, and frequency of exercise for you and monitor your health and progress over time.
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3. Avoid Smoking

We all know smoking can increase one’s chances of developing cardiovascular (heart and blood vessels) and pulmonary / respiratory (lung) disease, but it also plays a role in eye health and vision. According to the Centers for Disease Control and Prevention, people who smoke are two to three times more likely to develop cataracts and twice as likely to develop macular degeneration as nonsmokers.  Smoking also increases the risk of developing uveitis, a condition that affects the middle layer of the eye called the uvea.
 
If you smoke, quitting can be beneficial for your eye health and your overall wellbeing. If you need support, talk to your primary care doctor about ways to stop smoking. He or she can prescribe or recommend certain medications, nicotine patches, and helpful support groups.
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4. Wear Sunglasses Even in Winter

Long-term exposure to UV rays from the sun can increase our chances of developing cataracts. UV exposure also puts us at a higher risk of developing skin cancer on our eyelids. Sunglasses that offer 100 percent UV protection should be worn anytime you spend time outside during the day, including during the winter. However, it’s especially important to slip on your shades during the summer when UV rays are strongest. A wide-brim hat worn with sunglasses will provide the most protection for your eyes.
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5. Have Regular Eye Exams

Seeing an ophthalmologist regularly may be one of the best ways to protect our vision as we age. Regular eye exams may allow the ophthalmologist to detect and treat eye problems early, thereby protecting vision. A routine eye exam should include a visual acuity test, which measures the sharpness of your vision. An exam should also include a slit lamp / dilated eye exam, tonometry, and refraction.
 
We, along with the American Academy of Ophthalmology, recommend that all adults have a comprehensive eye exam at age 40. From age 40 to 49, we recommend a complete eye exam every two to four years. After age 50, as you become more susceptible to developing certain eye conditions, we recommend having a complete eye exam each year.
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6. Pay Attention to Warning Signs

We shouldn’t assume all vision changes could be chalked up to an inevitable part of aging. Certain signs and symptoms may indicate an eye or health problem. If you develop any of the following symptoms, see your ophthalmologist as soon as possible, as they could indicate a more serious eye or health condition:

• Decrease in your central vision
• Reduction in your tears
• Increase in floaters (small specks or clouds floating across field of vision)
• Trouble seeing things in the distance

• Blurred or double vision 

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7. Maintain a Healthy Blood Pressure

High blood pressure can affect adults of any age, but as we get older, the risk of developing high blood pressure increases. According to the American Heart Association, high blood pressure can affect the eyes in a few different ways. The small blood vessels in our eyes are affected by high blood pressure. Over time, high blood pressure can cause the vessels to become damaged, resulting in reduced blood flow to the retina. This may lead to vision loss. High blood pressure can also cause fluids to build-up behind the retina, leading to vision changes. 
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8. Take Tech Breaks

In today’s world, we tend to spend hours a day on a computer, smartphone, and / or tablet. Whether our jobs call for long hours sitting in front of a screen or we spend a lot of time texting family and friends or playing games on our smartphones, our eyes can pay the price. Staring at a cell phone or computer screen can lead to dry eyes. As we age, we are more susceptible to dry eyes, and excess screen time can make the condition worse. Walking away from our monitors or putting down our phones and tablets periodically can give our eyes much-needed breaks. Ideally, take several mini-breaks from your screens and devices throughout the day, and adjust the contrast and text size for eye comfort, which may decrease strain.
 
Remember, actively taking steps to help maintain eye health as we age can help us maintain our vision for a lifetime. While we recommend taking as many steps as possible to maintain your eye health and vision, the important thing is to just get started and incorporate healthy changes over time until they become habit. If you want help strategizing about healthy lifestyle changes for your eyes, need to schedule an eye exam or checkup, or have any questions or concerns about your eye health, please call our office at 508-746-8600 to schedule an appointment.
 
We hope you’re enjoying our posts on Health Aging Month. Please check back soon for our next post on “Anti-Aging Tips for Your Eyes.”