1.5 million Canadians report having vision loss. For those suffering from vision loss, challenges including increased dependence, falls, and injuries are common. These factors have also been reported to contribute to a lower average quality of life (QOL). Furthermore, vision loss is tied to mental health issues, including a higher risk for depression and anxiety. 

Taking preventative measures can help mitigate the risk of vision loss. A lot of eyesight maintenance follows the same principles of a generally healthy lifestyle: diet and exercise. To go the extra mile, protecting your eyes from external damage like sun, wind, and blue light can also help maintain your vision. 

Preserving Your Eyesight

If you feel that your eyesight has deteriorated to some degree or you have a family history of vision loss, this can be avoided. An estimated 80% of vision loss is preventable or curable. 

Tip #1: Healthy Diet

Eating a high-quality balanced diet is a general rule of thumb for improving your health. This also extends to protecting your vision as you age. Here are a few key vitamins and micronutrients to be aware of and where to find them in your diet if you are concerned about your vision. 

Vitamin A: Carrots, tuna, squash/sweet potato, spinach, cantaloupe. 

Vitamin C: Citrus fruits, pepper, broccoli, brussel sprouts, strawberries. 

Vitamin E: Vegetable oils, nuts, spinach, wheat germ.  

Zinc: Red meat, shellfish, nuts and seeds. 

Omega-3: Coldwater fish (e.g. salmon and tuna), flaxseed, walnuts. 

Lutein and Zeaxanthin: Collard greens, dark leafy greens, eggs, corn, peas. 

If you’re worried about your dietary levels of any of these nutrients, consult your doctor and they can advise you around testing, supplements, or refer you to a registered dietician.

Tip #2: Regular Exercise 

Regular exercise is proven to help weight management, prevent chronic disease, and improve overall health. Studies also show that exercises can help with blood flow to the eye and prevent conditions like glaucoma and diabetes, which, when left untreated, can cause vision loss. 

The World Health Organization (WHO) recommends adults aged 18-64 get around 300 minutes of moderate-intensity exercise per week; however, everyone is different and you should consult your doctor about the level of physical activity that is right for you. 

Tip #3: Glasses

Wearing protective glasses including sunglasses or safety glasses is recommended to prevent vision loss. Sunglasses protect your eyes from harmful UV light and should be worn all year, not just during summer or on sunny days. Without sunglasses, excessive exposure can cause a corneal burn (sunburn on the surface of the eye). 

Protective eyeglasses are also important to protect your eyes. If you work in a place with a high risk of eye damage, or play sports, you should wear protective glasses. It is estimated that protective eyewear can prevent up to 90% of eye injuries. 

Tip #4: Quit Smoking

Age-Related Macular Degeneration (ARMD) is a chronic condition of the eye which leads to partial vision loss or blindness. Past or present smokers are 4x as likely to develop ARMD compared to someone who has never smoked. Smoking can lead to ARMD by causing cellular changes, oxidative damage, and vascular disruption. 

Tip #5: Computer Screens

Though  spending excessive time staring at a computer, tablet, or mobile screen will not cause permanent eye damage, it is associated with ‘Computer Vision Syndrome. This is the result of prolonged time staring at your computer screen leading to discomfort, dry eyes, headaches, and blurred vision. To prevent this discomfort, try following the 20-20-20 rule: every 20 minutes of computer use, take a 20-second break, at least 20 feet away from your device. 

Taking Care of Your Overall Health to Help Your Eyesight

By following an overall healthy lifestyle of regular exercise and diet, with some of the other tips covered in today’s blog, you can prevent a lot of unnecessary vision loss. Be sure to consult a doctor about specific recommendations to optimize your preventative strategies. 

Sources:
https://medlineplus.gov/eyecare.html 
https://www.webmd.com/eye-health/good-eyesight
https://www150.statcan.gc.ca/n1/daily-quotidien/201214/dq201214d-eng.htm
https://cnib.ca/en/sight-loss-info/blindness/blindness-canada#:~:text=Today%2C%20an%20estimated%201.5%20Million,that%20could%20cause%20sight%20loss.
https://www.ncbi.nlm.nih.gov/books/NBK402367/
https://www.health.harvard.edu/staying-healthy/top-foods-to-help-protect-your-vision
https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition?sso=y#:~:text=Researchers%20have%20linked%20eye%2Dfriendly,a%20lot%20of%20other%20foods.
https://www.myfooddata.com/articles/food-sources-of-vitamin-A.php
https://www.aao.org/eye-health/news/exercise-may-slow-prevent-eye-disease-study-finds
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https://www.who.int/news-room/fact-sheets/detail/physical-activity#:~:text=Adults%20aged%2018%E2%80%9364%20years&text=may%20increase%20moderate%2Dintensity%20aerobic,week%20for%20additional%20health%20benefits.
https://www.allaboutvision.com/safety/safety-glasses.htm
https://www.mayoclinic.org/diseases-conditions/wet-macular-degeneration/symptoms-causes/syc-20351107
https://www.eyeque.com/knowledge-center/does-staring-at-screens-hurt-your-eyes-a-look-at-expert-opinion/
https://www.cedars-sinai.org/health-library/diseases-and-conditions/c/computer-vision-syndrome.html#:~:text=Digital%20eye%20strain%20is%20a%20group%20of%20related%20eye%20and,problems%20help%20to%20cause%20it.

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