They say the eyes are the window into the soul, and they can also be a window into your body’s overall health. In fact, a comprehensive eye exam can uncover everything from potential nutrient deficiencies to systemic disorders like high cholesterol, diabetes, high blood pressure, and even liver disease. The steps we take to keep our body healthy now and in the future can, in turn, protect our eyes and our vision.

Can Eyes Impact Longevity?

There are many reasons to prioritize your eye health, and longevity is a big one. I’ve seen the impact of this first-hand with my great uncle who lived to be 104. He spent decades of his life traveling, gardening, and even discovered an impressive talent for painting in his 80s. He had a wonderful quality of life until he started losing his vision from macular degeneration around the age of 90. That may seem quite old, but he still had another 14 years left and was forced to drastically adjust his lifestyle, no small feat after 9 decades! Eventually, he lost his sight entirely and could no longer experience the things he loved most. While he adapted as best as he could, the quality of that last decade and a half would have been much better if he had his vision.

Given my family history of macular degeneration and being severely near-sighted since childhood, I’ve taken a personal interest in the topic and steps to protect my own vision. After a year of incorporating specific diet changes, lifestyle habits, and taking targeted supplements, for the first time in my life, I was able to improve my eyesight! I wanted to share my top 5 evidence-based strategies to optimize eye health and prevent vision loss:

1. Follow a Mediterranean-style diet. Several studies have linked this diet with a reduced risk of developing eye-related conditions, including those with a genetic component like macular degeneration. The cornerstones of a Mediterranean diet include an abundance of colorful vegetables, fruit, high fiber unprocessed grains, high quality protein from eggs, poultry, omega-3 rich seafood, legumes, as well as food high in unsaturated fatty acids like nuts, seeds, olives, avocado, and lots of extra virgin olive oil.
2. Load up on eye-specific antioxidants. A major cause of eye damage is oxidative stress due to things like smoking, chronically elevated blood sugar, and alcohol. By not smoking, significantly limiting/abstaining from alcohol, and taking steps to balance your blood sugar, you are protecting your eyes and the rest of your body. However, some oxidative stress is out of our control, so eating lots of eye-specific antioxidants like lutein, zeaxanthin, beta-carotene, and vitamin C is important. Some of the best food sources include dark green leafy vegetables, broccoli, red bell peppers, strawberries, whole eggs, pistachios, parsley, cilantro, and paprika.
3. Take steps to maintain a healthy blood pressure. High blood pressure can damage blood vessels in the retina. Some of the most effective strategies for optimizing blood pressure include maintaining a healthy body weight, following a Mediterranean diet, deep breathing/relaxation practices, and getting regular exercise. In fact, Dr. Elizabeth Boham states: “add in at least 40 minutes of moderate to vigorous activity three to four times per week and you can lower your blood pressure by up to five points.” Learn a few more strategies for blood pressure regulation here.
4. Focus on omega-3’s. Omega-3 fatty acids are a family of polyunsaturated fatty acids that have potent anti-inflammatory properties and help our cells function optimally. EPA and DHA omega-3s are found in fatty fish like wild-caught salmon, sardines, herring, and oysters while ALA (alpha linolenic acid) omega-3s are found in ground flax, walnuts, chia, and hemp seeds. DHA is especially concentrated in the retina and low levels have been linked to age-related macular degeneration (ARMD), light sensitivity, and impaired vision. Research indicates that getting adequate omega-3 fatty acids from your diet is protective against ARMD, vision loss, oxidative stress, and inflammation. I recommend eating low mercury, high omega-3 seafood at least 2-3 times a week. However, if you don’t eat any seafood or eat it rarely, adding a high-quality omega-3 fish oil supplement will likely be needed and protective.
5. Supplement if at increased risk. For those at higher genetic risk for developing vision-related conditions like macular degeneration, consider taking a targeted supplement like Macular Support by Pure Encapsulations. This contains antioxidants beta-carotene, vitamin C, NAC, glutathione, zeaxanthin, lutein, and extracts of bilberry and grape seed. Just remember, this is meant to supplement everything else you’re doing and does not take the place of a healthy diet and lifestyle!