In today’s digital age, the wellbeing of our eyes has become increasingly important to our overall health. Eye conditions and sight problems are becoming more common in today’s society, particularly with the rise of screen time becoming more common at school, in the workplace and at home - many are at risk of damaging their visual health. In this article, nutritionist James Pugh looks at ways of managing and improving eye health through nutrition and lifestyle tips.
What is the current state of eye health in the UK?
In the UK, it is thought that there are around 2 million people in the UK living with some form of sight loss. This figure is expected to rise to 2.7 million by 2030. Maintaining good eye health is essential for vision but also improves quality of life. The eyes are continuously working throughout the day, helping us to read, drive and communicate.
Eyesight is known to decline as we get older, so protecting eyesight from a young age is essential. According to World Metrics, it is thought that children aged 8-18 are spending an average of 7 hours per day on non-educational screen time. This amount of screen time is also associated with a reduction of student engagement by 23% in primary education. This rise in screen use can put more strain on the eyes for children and increase the risk of developing eye conditions such as digital eye strain, blurred vision and increases sensitivity to light. Which will further heighten the chances of developing vision problems as they get older.
What eye conditions should we be aware of?
Age-Related Macular Degeneration (AMD)
A decline in eye health is typically associated with ageing. One of the leading causes of vision loss is age-related macular degeneration (AMD). A condition characterised as deterioration of the macula, a small area in the centre of the retina, causing central vision loss. There are two types of AMD, with dry AMD affecting approximately 85-90% of people with the condition by small yellow deposits occurring under the macula. Whereas wet AMD affects the remaining 10-15% of people with AMD, when abnormal blood vessels develop under the retina and macula. It is thought that the risk of AMD increases with age, genetics, environmental factors, but also poor diet.
Eye Fatigue and Sensitivity
Increased screen time can cause many eye problems including oxidative stress in the retina, screen-induced eye fatigue and increased sensitivity to light. Many of us rely on using computer and phone screens for work, social life and other activities. In addition to this, exposure to UV rays from sunlight without protection can also cause problems with vision.
Cataracts
Cataracts are another risk factor for sight loss. Cataracts are a condition where the lens of the eye becomes cloudy or blurred, ultimately affecting vision. Other common eye conditions include glaucoma which is a group of eye diseases than can cause damage to the optic nerve, increasing the pressure on the eye. The risk of glaucoma is exacerbated by family history, age and diabetes. Autoimmune conditions like thyroid eye disease are also a risk factor of sight loss, particularly for those with a family history of thyroid problems.
Floaters
Floaters are a common issue for many people suffering with eye problems. Floaters are lines or dots which appear in line of sight. Although usually harmless, these can lead to blurred vision or retinal tear and detachment.
How can taking supplements manage and prevent eye conditions?
Alongside a healthy lifestyle and dietary choices, supplements can also help to look after our eyes.
Carotenoids are known to play a key role in preventing the risk of eye disease. The National Eye Institute conducted a large study, known as the age-related eye disease studies (AREDS) and a follow-on AREDS2 study . This investigated whether certain nutritional supplements could prevent or slow the progression of eye diseases like cataracts and age-related macular degeneration. The results found that carotenoids such as lutein and zeaxanthin supplementation were beneficial in reducing the risk and progression of AMD. Carotenoids possess antioxidant and anti-inflammatory properties, which are beneficial for eye health. Other carotenoids include beta carotene, lycopene and astaxanthin. In particular, astaxanthin has been shown to be useful for screen induced eye fatigue.
Other beneficial supplements for eye health includes bilberry, also known as European blueberry. This is rich in antioxidants and therefore can be used as an eye protector . This is often paired with eyebright, which is a herb known to relieve eye irritation and inflammation.
For children and adults, omega-3 fatty acids, in particular DHA, may further support eye health as they are essential for reducing the risk of dry eye disease and slow the progression of AMD. Whilst antioxidants including vitamin C, zinc, selenium and vitamin E are useful for preventing oxidative damage to the eye from frequent prolonged screen time. With botanical options like pine bark extract and grape seed extract being useful for adults. More recent research has also shown that crocin, an active compound in saffron can also have a positive influence on ocular health by improving visual acuity, intra-ocular pressure and macular thickness.
Vitamin A is vital for maintaining normal vision. Retinol, a form of vitamin A is responsible for combining with a protein named opsin to form rhodopsin, an essential molecule for absorbing light and providing the ability to see light and colour . Deficiency in vitamin A is linked to night blindness and Bitot’s spots which are small irregular-shaped lesions found inside the eye .
Chromium and cinnamon may also play a role in preventing AMD, diabetic neuropathy and glaucoma. Studies have shown that in combination, these ingredients can regulate blood glucose levels . This can help to prevent damage to the eye, as diabetes is a known risk factor of eye decline.
How can diet and lifestyle prevent eye damage?
There are some simple lifestyle changes which can help to look after visual health and improve quality of life. Alongside supplementation, a balanced and nutrient dense diet is also recommended.
A Mediterranean diet which includes a variety of colours from wholefoods such as fish, meat, nuts, seeds, legumes, fruits and vegetables like leafy grains provides the eyes with key benefits including antioxidant properties.
Limiting screen time is crucial for protecting the eyes. Regular exposure to blue light, which is emitted by screens, can cause digital eye strain and further oxidative stress. So, it is important to have regular breaks to prevent constant stress to the eyes. The same applies when exposed to sunlight, it is important to protect eyes by wearing UV protection sunglasses which prevent harm to the cornea, lens and retina.
Whilst not necessarily obvious, regular exercise is also important for improving eye health. This is because it can help to improve blood flow, manage blood glucose levels and enhance antioxidative capacity of red blood cells . So, sticking to the NHS recommended amount of 150 minutes per week can be important for maintaining healthy vision.
Limiting alcohol consumption is also recommended. Alcohol can have varying effects on the eye, with an increased risk of AMD associated with alcohol intake due to a reduced intake of nutrients and increased oxidative stress . Caffeine should also be consumed in moderation. Despite showing some benefits to eye health by enhancing alertness and extending visual processing, it has also been shown to increase intraocular pressure (IOP) which is a major risk factor of optic nerve damage in glaucoma patients . Instead, drinking plenty of water helps protect the eyes by flushing out toxins from the body, which could contribute to eye disease.
Smoking is another lifestyle choice which is also linked to an increased risk of developing various eye conditions. So, quitting smoking can be another effective way of protecting the eyes as well as overall health.
Conclusion
Taking care of our vision is important for quality of life. Getting your eyes checked regularly is also recommended to ensure that eyes are protected and treated if needed. This is particularly important as we get older, where the risk of developing an eye condition increases with age. A healthy lifestyle, dietary choices and supplementation can all help to manage or even prevent eye problems, so choosing the right supplements is vital.
When looking at supplements for eye health, choose ones that are free from artificial additives and fillers and contain active ingredients. For more information about diet, supplements and lifestyle advice, visit your Local Independent Health Food Store. To find your nearest one, visit www.findahealthstore.com.
Author: James Pugh, BSc, is a Nutrition Advisor at Viridian Nutrition. He holds a BSc honours degree in Sport & Exercise Nutrition
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The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.
