Ageing, it gives you experience, knowledge, wisdom and perspective. Unfortunately it can also bring some health challenges such as changes to the function and health of your eyes. As one of our primary senses maintaining the health and function of your eyes for as long as possible can make a big difference to your quality of life.
Now while you weren’t built to last forever there are a number of things that you can do to hang on to your health as you age. To understand the impact of certain diet and lifestyle interventions, let’s first look at some of the basic physiology of the eyes.
The human eye is made up of many different tissues: the cornea and sclera make up the outer layers, inside we have the cornea, iris, ciliary body, lens, retina, choroid, optic nerve as well as spaces that are filled with a fluids known as aqueous humour and vitreous humour. ll of these tissues require a constant, abundant blood supply – meaning that general circulatory health can influence the way your eyes feel and function.
Having such a rich blood supply also means that the eyes are exposed to lots of oxygen – which they need – but in order to help keep oxidative stress in check, your eyes also benefit from robust antioxidant systems.
Common age-related dysfunction of the eyes can present as:
As we age, you may notice:
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A reduction in focus or clarity over time
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Eyes feeling more tired or dry, especially with increased screen time or exposure to air-conditioning
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Sensitivity to bright light or glare
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Changes in eye pressure or vision that may prompt a routine check-in with an optometrist
With all the different parts in your eyes, there’s a lot going on — which means looking after them is key to maintaining comfort and clarity.
So what can you do to support the health of your eyes now and as you age?
Many of the habits that support your overall wellbeing also support your eye health. These include eating a balanced diet, maintaining a healthy weight, keeping active, and supporting cardiovascular wellbeing. More specifically, you may consider the following:
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Reduce screen time where possible and remember to regularly shift your focus throughout the day to objects in the distance
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Wear a good-quality pair of sunglasses to help reduce exposure to UV light
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Minimise exposure to irritants such as constant air conditioning, dusty environments, pollens, pollution and smoke
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Include eye-supportive nutrients such as vitamin C, vitamin E, coenzyme Q10, lutein, zeaxanthin, omega-3 fatty acids, zinc and polyphenols. These can be found in foods like oily fish, raw nuts and seeds, dark green leafy vegetables such as kale and spinach, eggs, and fresh fruits. For added support, consider a supplement formulated with these nutrients.
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Have your eyes checked regularly – optometrists assess more than just your vision; they also observe overall eye function and changes
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Stay physically active – regular movement supports general circulation, which plays a role in eye health
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Consider reducing or quitting smoking if you haven’t already, as this can benefit overall wellbeing
Ageing doesn’t have to mean falling apart at the seams. With some simple, proactive steps, you can do a lot to support your eye health – and your overall health – for years to come.
