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After 50, “protecting your vision” should not be a vague wellness goal because it has a direct impact on your quality of life. Think about being able to read medicine labels, identify faces, drive without worry, and use screens without eye strain. However, “long-term vision health” is not always about quick fixes but about making gradual changes in your lifestyle to support the retina’s biology. Nutrition can’t replace medical care, but it can still improve your condition and help you get better results if you decide to undergo surgery.
Midlife Eye Problems
There are a number of eye problems that women develop as they get older. But, not all of them impact you in the same way, which is why the treatment approach varies greatly depending on the risk you’re trying to avert. For instance:
- Age-related macular degeneration (AMD): It affects the macula (the part of the retina responsible for sharp, clear vision). It can be of two types. In dry AMD, drusen formation and retinal thinning gradually blur the sharp vision. In wet AMD, abnormal blood vessels often leak and blur vision more quickly.
- Cataracts: The condition causes a clouding of the lens, which often results in glare, and everything appearing dull, often referred to as “aging eyes”.
- Glaucoma: It damages the optic nerve and usually affects your peripheral vision first.
Other than these, women may also develop dry eyes, usually during menopause. Similarly, diabetic eye disease and other vascular disorders may disrupt blood circulation to the retina, causing all sorts of vision problems.
With age-related macular degeneration in the mix, you shouldn’t always stick to a “wait and watch” approach. There are various medical interventions available. For instance, wet age-related macular degeneration treatment involves in-office injections to target vessel growth signals to stabilize vision. While surgery is sometimes essential for correcting vision problems, it still helps to include certain nutrients in your diet. For instance:
Lutein and Zeaxanthin
Antioxidants are important for all sorts of vision problems, and lutein and zeaxanthin are more effective because they’re deposited in the macula as part of the macular pigment. It means they help protect retinal tissues from photo-oxidative stress. Research suggests supplementation with a combination of lutein/zaxanthin reduces the risk of AMD quite significantly.
Both these nutrients are part of the large family of carotenoids, found in colorful foods, like fruits and veggies. Some of the rich sources include cooked spinach, collards, kale, and egg yolks. Supplements may also help but be sure to talk to your eye specialist before taking one.
Zinc and Copper
Zinc is one of the most underrated “retina nutrients” as it doesn’t have the same level of marketing hype as the carotenoids. Still, it’s part of the best-known supplement strategy for AMD.
The National Eye Institute’s AREDS study results show that the traditional AREDS formulation of antioxidants and zinc/copper reduces the risk of disease progression from intermediate to advanced AMD by 25%. It also reduces risk of vision loss in high-risk individuals.
Moreover, zinc is also good for the immune system and healing; two areas where women need to pay more attention as they age. You can increase your intake of zinc by loading up on food like oysters and shellfish, pumpkin seeds, beef, fortified cereals, and beans.
Endnote
Adding the right food to your diet can surely boost your eye health. However, if you’re already noticing new distortion, central blur, or blank spots, it’s not a good idea to “nutrition your way through it”. In fact, you must talk to an eye specialist and get a comprehensive retinal evaluation to determine the cause and identify the best treatment option.
