Healthy living
Body matters
For your eyes only
Your sight is one of your most precious senses so make sure you don’t take the health of your eyes for granted
Eat for your eyes
- Foods rich in antioxidants, especially the carotenoids beta carotene, lutein and zeaxanthin can help to lower the risk of developing eye problems as we age. Sources include carrots, spinach, corn, kale, broccoli and squash.
- Good levels of vitamin C and E are also recommended. Citrus and kiwi fruits are rich in vitamin C, while vitamin E can be found in nuts, seeds and egg yolk.
- Low levels of zinc have been found in people with AMD so try to include plenty in your daily diet. Sources include fish, seafood and eggs.
- Magnesium found in dark green vegetables and chromium found in wholegrains, shellfish and vegetables may help protect against glaucoma.
- Research suggests that eating oily fish such as salmon, herring, mackerel, tuna, sardines and swordfish twice a week may help protect against AMD. Oily fish are rich in omega-3 oils.
Tips for better vision
- Get tested. Have a full eye examination every one or two years or more often if advised by your optometrist. As well as checking on your eyesight. An eye test can also detect early signs of eye health problems such as AMD, glaucoma and cataracts
- Put on your shades. When going out in the sun protect your eyes with good quality sunglasses. Go for lenses with 99 to 100 % UV protection. Excessive exposure to sunlight is linked to cataracts
- Quit smoking. Smokers are up to four times more likely to go blind in later life according to a 2004 study reported in the British Medical Journal. If you're a smoker try to give up and avoid smoky atmospheres
- Stay active. US research published in The British Journal of Opthamology in October 2006 suggests that regular physical activity three or more times a week can help protect against AMD.
- Blink. Try blinking once or twice every 10 seconds to help clean and lubricate eyes
- Work it out. If you work with a computer make sure the top third of your monitor is level with your line of vision. Avoid bright lights close to the screen and look into the distance every now and then as you work
- Give yourself a break. Take a visual break from close work every half hour. Let your eyes rest on a relaxing sight such as a plant or fish bowl.
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.
