Protecting your eyesight as you age involves many of the same commonsense strategies that will help you prevent chronic disease of all kinds. This includes:
Care for your cardiovascular system. High blood pressure can cause damage to the miniscule blood vessels on your retina, obstructing free blood flow.
One of the primary ways to maintain optimal blood pressure is to avoid fructose. Research by Dr. Richard Johnson, chief of the division of kidney disease and hypertension at the University of Colorado, shows that consuming 74 grams or more per day of fructose (equal to 2.5 sugary drinks) increases your risk of having blood pressure levels of 160/100 mmHg by 77 percent!
- Normalize your blood sugar. Excessive sugar in your blood can pull fluid from the lens of your eye, affecting your ability to focus. And, it can damage the blood vessels in your retina, also obstructing blood flow. To keep your blood sugar in a healthy range, follow my comprehensive nutrition guidelines, exercise and avoid excess sugar, especially fructose. Eat plenty of fresh dark green leafy vegetables, especially kale. Studies have shown that a diet rich in dark leafy greens helps support eye health, and those with the highest consumption of carotenoid-rich vegetables, especially ones rich in lutein and zeaxanthin, had increased vision health.
- Get plenty of healthy animal-based omega-3 fat. A study published in the August 2001 issue of Archives of Ophthalmology found that consuming animal-based omega-3 fatty acids was protective of your healthy vision. Unfortunately, due to widespread pollution and fish farming, fish is no longer an ideal source for omega-3 fats unless you can verify its purity. My favorite alternative is krill oil.
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