As we age, the realisation dawns that everything we read about eating healthy foods for the good of our bodies is actually true. When we are young we feel immortal, but as our bodies and our eyesight begin to deteriorate, we understand that we need to fuel and nourish ourselves to stave off the effects of ageing for as long as possible.
Age-related eye diseases, like cataracts and even macular degeneration will cause impaired vision in older adults, so by making some lifestyle changes now we can help avoid or possibly prevent certain eye issues later.
The incidences of type II diabetes are on the rise in Ireland, and with it the disease brings a hugely increased risk of vision difficulties. Adopting a healthy diet will help people avoid diabetes, and simple things like protecting eyes against strong sunlight; quitting smoking and getting regular check-ups will help you maximise your eye health. The food we eat impacts our overall health as well as our vision, and some simple changes can make all the difference.
Eat plenty of colourful fruits and vegetables for optimum eye health, as a diet that iss high in saturated fats and refined sugar will increase the risk of eye disease, as well as cardiovascular disease, diabetes and age-related macular degeneration- all of these conditions have been shown to occur less frequently in people who eat diets rich in vitamins, minerals, healthy proteins, omega-3 fatty acids and lutein.
Dark leafy green veg like kale, and brightly coloured fruits and vegetables contain a high level of antioxidants, which protect your eyes by reducing damage related to oxidizing agents (free radicals) that can cause age-related eye diseases.
The Vitamin C in citrus fruits, like lemon or grapefruit, helps keep eyes young and healthy by protecting some parts of the eye against damage caused by ultraviolet light.
Lutein, found in dark green leafy vegetables such as spinach and kale, is one of the best known eye-protecting antioxidants. Sweet corn, peas, and broccoli also contain large amounts of lutein.
Vitamin A, vital for healthy vision, is found in orange and yellow vegetables such as carrots and squash. Fruits and vegetables also provide essential vitamin C, another powerful antioxidant.
The best way to get the nutrition you need is from food, but some people find supplements are a good way to augment their diet; choosing ones that contain essential fatty acids and vitamin E can help maintain vision.
Eat whole grains and cereals- avoid refined white flour. Whole grains contain lots of fibre, which slows down the digestion and absorption of sugars and starches. Fibre will also make you feel full, which makes it easier to limit the amount of calories you consume. Experts suggest that at least half of your daily grains and cereals be 100 percent whole grains.
Healthy fats are the ones you need- the omega-3 essential fatty acids found in fish, flaxseed oil, walnuts and canola oil help to prevent dry eyes and possibly cataracts. Eat fish or seafood twice weekly, or take flax oil every day.
Remember that fat content and cooking methods are what make proteins healthy or unhealthy. Choose lean meats, fish, nuts, legumes and eggs for your proteins. Most meats and seafood also are excellent sources of zinc, and eggs are a good source of lutein.
High sodium intake may add to your risk of cataract formation so keep an eye on your salt consumption and stay below 2,000 mg of sodium each day.
Proper hydration is vital; drink lots of water or try 100% vegetable juices, fruit juices and non-caffeinated herbal teas. Proper hydration also may reduce irritation from dry eyes.
Many studies have shown that nutritional supplements can help prevent certain age-related eye diseases.
The Age-Related Eye Disease Study (AREDS) tested a dietary supplement combination of vitamin C, beta carotene (the precursor of vitamin A), vitamin E and zinc, and the effect of this combination on macular degeneration. Results showed that people at risk for the disease were less likely to develop advanced macular degeneration when they took this formulation of supplements.
Researchers found that daily multivitamins and B vitamin supplements, especially folic acid and vitamin B12, reduced the risk of cataract formation in study participants. Results also showed that taking omega-3 fatty acids daily reduced the risk of cataracts.
The large amounts of nutrients used in these studies can be difficult to obtain by diet alone, so you can add the following supplements to your diet for optimal eye health.
• Daily multivitamin
• 500 milligrams of vitamin C
• 400 international units (IU) of vitamin E
• 15 milligrams of beta carotene
• 80 milligrams of zinc
• 2 milligrams of copper
• B complex supplement with 400 micrograms of folic acid
• 2500 milligrams of omega-3 fatty acids
If you are concerned about your vision, why not book a free consultation with Optilase and see if laser eye surgery can help. To book an appointment at the clinic nearest you, just call
+353 1 223 8821 or contact us using the green web form above right.
I could not rate high enough, consultation was extremely informative and the staff were amazing, very friendly and answered all my questions with ease.
I had a wonderful experience in Optilase in Ely Place, the staff were so kind and helpful and made me feel really comfortable. Would absolutely recommend
Couldn't rate Optilase high enough. I had Lens Replacement Surgery. My experience from the first phone call to the procedure itself and the aftercare was fantastic. All of the staff from the call centre to the staff in Carrickmines and the theatre were so helpful and friendly. Would definitely recommend .
I had my PRK done on both eyes , and im happy with the result. The post operation pain was extreme but it settled down after 4 days. Now i feel great after 2 weeks post operation no complications what so ever , other than blurry vision now and then, but its improving every day
Got LASIK in Ely Place only yesterday and officially had 20/20 vision just 24 hours later! Cannot recommend Optilase enough from my initial consultation with Aisling in Athlone to my trips to Carrickmines and Ely Place. The staff really look after you from the moment you walk in the door and make you feel so at ease from start to finish - 10 out of 10 experience!
I highly recommend this place, reliable information and care, full professionalism.
LASIK was so easy and pain free. It’s one week post surgery and my eye sight is wonderful. I couldn’t recommend enough.
I no longer need glasses,absolutely life changing.Great aftercare,lovely staff.
I have been wearing glasses for over 20 years. I always hated wearing contact lenses and I got to a time in my life that I needed a change. A friend recommended optilase, I went for the free consultation and the person that did all the exams was really nice and I felt safe and confident enough to go ahead, I was recommended the PRK. I Put on a piece of paper how much I spent and would still spend on glasses for the next 10 years, and the surgery was for sure cheaper than that. My prescription was very high, both eyes, myopia and astigmatism Optilase provided all the information I needed, in clear manner. And they always made clear that there was nothing wrong with my eyes, it was my own choice to go for the surgery. The day of the surgery I was a bit nervous, who wouldn't? But then, from the reception to the surgeon, they were all so nice and welcoming. Hernandez performed the procedure, lovely surgeon, again all information was provided the way it should. I was instructed in what I should and should not do. The actual procedure took less than 15min, I felt nothing, no discomfort or anything. The whole process is very well done by the team, if I remember well around 3 people supporting the surgery plus one other girl providing pos surgery instructions. Right after the procedure I could already see much better than before without glasses! I couldn't believe it, I cried, thanked everyone and left the clinic knowing that I made the best choice. The recovery for PRK is a bit longer, I stayed for 2 full days no phones, or any screens. In the dark. If you have a little one, I would recommend to have someone minding them, as you are very limited in what you can do for the day of and day after surgery. It is hard to open the eyes, the second day after surgery was the toughest, I thought all went wrong as the vision got worst, but again I was advised it could happen. Note that this was my experience and could be different for other people. The 3rd day I felt nothing and could see much better already. Light sensitivity was very high, and still, 6 days after surgery, but nothing that a sun glasses would not help. My vision still blurred, but I need no glasses to see, my eyes feel dry sometimes, but the eye drops provided helps with it and and am very happy with the results already, even knowing it takes a bit longer to fully recover the vision. I'm back to work (screen at 200% to make sure I dont force my eyes too much) and I have had no headaches or anything, which I would have all the time looking at screens for most of my day. I cannot recommend Optilase enough, they are amazing! If you want to do something for your self and want a place you can trust, go for it, choose Optilase. Thanks to the whole team for one of the best things I did for my self!
Great experience all tound from start to finish. Every step explained in great detail. Eyesight was better than 20/20 the next day. Would highly recommend using optilase for laser eye surgery
Surgeon was great! Talked me through everything as the surgery was happening. Bit of discomfort during surgery and very painful for 2-3 hrs after but put more drops in and took a nap and then completely fine after. Colette for my consultation and post op was so friendly and helpful. Overall, great experience.
I highly recommend Optilase for laser eye surgery. The process from the initial consultation to the post surgery check ups was quite smooth and professional. The staff working at the clinic was very knowledgeable, professional, and friendly. The surgery was over in minutes and I didn't feel any pain. The doctor kept an open communication with me during the surgery what made a big difference.