Are you holding food labels, books or dinner menus at arm’s length, squinting to bring the words into better focus? As we age, our lenses unavoidably become less capable of bringing close-up objects into focus. The cells found in the lens are quite remarkable compared to the rest of the cells in our body yet their uniqueness is also the cause of their downfall as we age. In order for the cells to be perfectly transparent for light to pass through, they contain no organelles, nucleus or even a direct blood supply. As such, they rely solely on the aqueous humor, a watery fluid located between the cornea and lens for their nutrition. Because of this, cells within the lens cannot repair and regenerate themselves. Cells positioned in the centre of the lens are the first to die off and stiffen as they are the furthest away from the aqueous humor. As the lens becomes more stiff and less elastic, it becomes harder for the lens to transform into the larger spherical shape that is required to bring close-up objects into focus. The result is that the close-up object remains blurry, in what is known as presbyopia (or eye deterioration).
While you may have noticed that reading or looking at things up close have become more difficult, your far-sighted vision is still as good as it’s ever been. Some people think because of this, they don’t need to get their eyes checked. Many don’t like to acknowledge signs of aging, thus may be in denial of the true condition of their sight. They might hide behind the fact they can still see things clearly, as long as things are not too close up. The reason why far-sighted vision doesn’t deteriorate like short-sighted vision is because it doesn’t require the lens to change shape in order to make things in focus. Eventually there is a distance from the eye where the lens won’t need to adjust. Thus, the closer the object is to the eye, the greater the change in the lens is required. As the lens becomes stiff, slowly objects need to be placed further and further away from the eye so there are fewer requirements on the lens to change shape in order to get them into focus. Thus people suffering from presbyopia are most noted by holding things at a distance to get to a point of where the lens can adjust. People often squint as well, which uses the eye muscles to help bring the stiff lens into the correct shape and size. Although you may be able to get by with presbyopia, over time it can place significant amount of strain on the eyes which can increase symptoms like dry eyes and headaches.
Glasses and Corrective Lenses as a Solution
Many people over the age of 45 have presbyopia and can manage it by wearing prescription glasses. Some simply use over-the-counter glasses (reading glasses), while others may use contact lenses to restore their near vision. Before deciding what you want, it is important for an eye doctor to examine your eyes, and see what they recommend first. In some cases the focus power might be different between the two eyes, in which case a prescription is needed. They might also identify other conditions that are contributing to your eye deterioration. It can be a difficult transition for a person to wear glasses, but it is an important step to looking after the health of your eyes. Most importantly, they will help relieve symptoms of headaches and eyestrain, so with time you will see the benefits. Many people make the mistake of thinking that wearing glasses is making their sight worse and weakening the eyes. This is not true, but it may appear that way because of the natural deterioration of the eyes, which cannot be stopped by corrective lens, only managed. The other factor is that the blurriness becomes more noticeable when you take your glasses off. This is simply due to the fact that the contrast between good and poor vision is more pronounced when you wear glasses for a while.
Just as important as getting corrective lenses, is making sure they are right for you. If you get a prescription, then you can be assured they are the right lenses for you. However with time, your eye focus will change, so you will need to get your eyes re-tested every couple of years. If you notice your glasses aren’t working as well as they use to, you may need a new prescription. If you’re just using over-the-counter/reading glasses it’s still important to see a doctor so they can determine what strength of lens is right for you. Getting glasses that aren’t the right strength can lead to further eyestrain and problems. People who choose their own lens strength without their doctor’s advice commonly get the wrong strength. Consciously or subconsciously, because they aren’t looking for an exact strength, which type of frames they like more becomes a factor in their choice. Another reason is because any strength will make some improvement, but may not be the best choice. An indication that you are using the wrong strength is that you still get sore eyes and headaches when reading or it takes a long time to adapt to surroundings and you feel dizzy when you take the glasses off. Like prescription glasses, it is important to re-test your eyes every couple of years to see if you require a change in lens strength.
Factors that accelerate and slow Presbyopia
Age is the primary factor of developing presbyopia, which for those without access to a fountain of youth, is unavoidable. However there are other known factors that can further accelerate or slow this deterioration. While wearing corrective lenses are important for managing presbyopia, it is also important not to overuse them and wear glasses when you don’t need them, as most are not intended for every day wear. Every now and then you should also give your eyes a test without glasses.
Excessive studying, reading, watching TV or using a computer or mobile phone can accelerate eye deterioration because the eye stays fixated on the one distance. To slow deterioration it is important to limit the amount of time you spend on a computer or reading etc. If this isn’t really an option, then it’s important to take breaks from staring at the screen or book, for example every 20 minutes take a 20 second break and look at your surroundings in the distance.
Eye squinting can increase the deterioration of your eye. This becomes more prominent when you develop presbyopia and need to squint to get close-up objects into focus. Getting glasses will help limit your squinting. You will also tend to squint excessively when you use your eyes in dim places, i.e. reading in the dark. Conversely, you will also squint when lights are too bright. To slow this deterioration, recalibrate the brightness of your computer screen and avoid relying on your eyes so much in the dark, when you have access to light.
Nutrition is vital for maintaining eye health, thus not getting enough vitamins, minerals and nutrients like vitamin A, B group vitamins, vitamin E, zinc, omega-3 fatty acids and antioxidants in your diet will accelerate the deterioration. Consuming enough of these nutrients will help slow and may even prevent presbyopia.
The condition of your eye muscles is a significant factor in presbyopia. In today’s digital society, they are used less and less. Exercises for your eye muscles are a good step in slowing down the deterioration.
Your eyes need rest to recover from a busy day. Failing to give your eyes enough rest can accelerate deterioration. It is important to get enough sleep (8 hours) every day if you wish to slow the progression of presbyopia. When your eyes are feeling a little strained, closing them for just a few minutes during the day will help give them a little rejuvenation.
How to optimize your eye health naturally
Good nutrition today for healthy eyes tomorrow. Eating a well-balanced diet from the five different food groups- carbohydrates, protein, vegetables, fruits and dairy- supports a healthy life and great sight! Our eyes are exposed to environmental and virtual stressors that can take a toll on their health, and as we age our eyes are highly susceptible to vision-stealing diseases. This makes it so important to have a nutritious diet that can support eye health today and for decades to come.
Each day feast your eyes on a wide variety of freshly cut and different coloured vegetables (5-6 serves/d) and fruits (2 serves/d), wholegrain breads and cereals (6 serves/d), fish (2-3 serves/wk), dairy (2 serves, preferably non-fat) and lean meats or meat substitutes (2.5-3 serves/day). Eating several servings from each of these food groups will help you meet your nutritional requirements for eye health, as well as to support a healthy body. Also drink plenty of water as fluid is essential to the functioning, feeling and look of your eyes. Eat less take out and drink less sugar beverages and alcohol as they increase the risk of disease in every part of the body including your eyes. This article will take a closer look at some of the vitamins, antioxidants and fatty acids that the eyes heavily rely on and what foods contain them.
Omega-3
Omega-3 is called an ‘essential’ fatty acid because the human body cannot make it from scratch or make it in sufficient quantities to meet the demands of the body. The most efficient way to provide the eyes with omega-3 is with adequate food intake. The cells in the eye rely on omega-3 for proper structure and function. Omega-3 is found in marine foods, predominately oily fish such as salmon and tuna. Other food sources that are suitable for vegetarians include flaxseed, walnuts, soybeans and products derived from these. Several studies suggest that increasing omega-3 intake may relieve symptoms of dry eyes [1, 2] and protect against age-related macular degeneration (AMD) [3, 4]. Health experts recommend eating two to three 100g serves of fish per week (choose fish low in mercury concentration such as salmon, canned tuna, shrimp and trout). Majority of people don’t eat enough fish and eat too much meat. Meat, poultry, eggs and vegetable oils (corn, cottonseed, safflower and soybean) are sources of omega-6 fatty acids that have pro-inflammatory properties, which if eaten in excess of omega-3, will reverse the anti-inflammatory benefits of omega-3 on vision and overall health. Get the right balance of omega-6 and omega-3 by eating less meat and more fish and choose olive or canola oil to cook with for they have the least amount of omega-6
Vitamin A
Vitamin A comes in a number of different forms (as retinol, retinal and retinoic acid) that are required by the eyes to support a healthy cornea, conjunctiva, and rod and cone cells, as well as form part of the photopigments. You can obtain vitamin A from the diet by eating animal-derived foods such as eggs, fortified milk and cheese and you can obtain carotenoids (these are provitamin A) by eating oils, fruits and vegetables. Most vegetables and fruits that are brightly coloured- green, yellow, orange or red- have carotenoids with vitamin A activity. Cooking, canning, drying and freezing can lower the concentration of antioxidants thus veggies and fruits are best eaten raw. Each day, the recommended servings of fruits and vegetables needed to maintain good health is 2 and 5 serves, respectively. This may sound like a lot but it’s really quite easy to meet; for instance, try adding banana pieces to your oatmeal cereal or frozen/fresh berries to yogurt, and don’t forget fruit is great to snack on too. Don’t leave vegies to the last meal; try to include vegetables as part of every meal. You could try complementing your favourite meal with a side of salad and adding finely chopped vegies into every minced dish possible. A diet including several intakes from these foods will ensure a sufficient intake of vitamin A for healthy eyes. Night blindness is an early symptom of vitamin A deficiency and complete blindness is a late symptom of deficiency. Research suggests that vitamin A may protect against nuclear cataracts [5], and in carotenoid form, slow down the progression of advanced macular degeneration [6].
Bilberry
Humans have been eating bilberry fruit for centuries not only for its taste but for its many eye health benefits. Anthocyanins are the active components found in bilberries that contribute to eye health by improving blood circulation, defending against oxidative stress, increasing the production of rhodopsin (a photo-pigment used for night vision) and helping the eye adapt to light changes. Bilberry is potentially effective as treatment for eye problems linked to diabetes (diabetic retinopathy), high blood pressure (glaucoma), age-related eye diseases (AMD and cataracts), poor night vision and eyestrain. It’s safe to eat fresh or dried bilberries every day. Add bilberries to your morning cereal or spread some bilberry jam over whole grain bread for a healthy snack. Bilberry extract is also available in supplement form, which is standardised to contain a strong amount of anthocyanins so before beginning supplementation speak to your doctor.
Vitamins B1 and B2
The B group vitamins are well-known for helping the body to release energy from food but vitamins B1 (thiamin) and B2 (riboflavin) are also vital to eye health. Studies evaluating diets high in vitamins B1 and B2 suggest an associated lowered risk of developing cataracts [7, 8], which is an age-related disorder of the lens. Our bodies cannot store the B vitamins hence we must rely daily on nutritious foods for intake. Significant sources of B1 and B2 include wholegrain or enriched bread and cereal, dairy (preferably non-fat), pork and organ meat, and fruits and vegetables contain fewer amounts. Several serving from each food group will help you meet your recommend daily intakes. Over-cooking and boiling these foods can destroy and cause the vitamins to leak out, respectively. Instead grill, bake or simply eat and drink fresh when possible. B1 and B2 are also available in supplement form in high dosages so before beginning supplementation, consult with your doctor.
Plate up for your eyes today!
Our eyes are truly indispensable sensory organs that we must actively try to protect as there are many factors that can contribute to their deterioration and by far the biggest factor is diet. Make a conscious effort to find where in your diet you lack or overindulge in the kinds of foods that have the potential to either nourish or malnourish your eyes- this is extremely important as a cure may not be available thus a preventative lifestyle is best. Follow the recommended guidelines for healthy eating and you’ll soon be eating right to save your sight!
Some other things to do to improve eye health are:
Remember to blink regularly
Blinking keeps the eyes moist and helps spread tears evenly across the surface, preventing dryness. It also helps remove small debris and reduces eye strain, especially during screen time.
Protect your eyes when outdoors from the sun and wind by wearing sunglasses and a hat
Sunglasses block harmful UV rays, which can lead to cataracts and macular degeneration. A wide-brimmed hat provides additional shade and reduces exposure to drying wind and harsh sunlight.
Keep hydrated
Staying well-hydrated supports tear production, which is essential for maintaining eye moisture. It also helps flush toxins from the body that could otherwise affect eye health.
Take regular screen breaks (20-20-20 rule)
Following the 20-20-20 rule—looking at something 20 feet away for 20 seconds every 20 minutes—reduces digital eye strain. It relaxes the eye muscles and prevents fatigue caused by prolonged focus on screens.