How to Maintain Healthy Retinas as You Age
Originally published by Retina Consultants of Texas
Vision changes are a natural part of the aging process. However, there are ways to help prevent retinal issues and improve your eyesight by making certain lifestyle changes. Let's review some tips that can help keep your retinas healthy for many years to come.
1. Protect Your Eyes From the Sun
It’s important to keep your eyes protected from the sun, especially as you get older. Never look directly into the sun. If you’re going outdoors, make sure your sunglasses provide 100% UV or UV400 protection, or block both UV-A and UV-B rays. It’s also a good idea to wear a wide-brimmed hat for additional protection.
2. Maintain a Well-Balanced Diet
What you eat can impact your retinal health. Researchers have linked nutrients, such as lutein, zeaxanthin, vitamin C, vitamin E, and zinc, to reducing the risk of certain serious eye diseases like age-related macular degeneration (AMD). Examples of foods with these nutrients include:
- Dark green leafy vegetables
- Fruits like oranges, grapefruits, strawberries, and tomatoes
- Nuts and seeds
- Sweet potatoes
- Green peppers
- Salmon, tuna, and other cold-water fish
- Red meat
3. Stay Active
Moderate aerobic exercise promotes overall health and blood circulation in the eyes, helping keep your retinas healthy. Staying active and maintaining a healthy weight can help prevent retinal conditions like AMD and diabetic retinopathy. About 30 minutes of exercise 5 times a week is a good goal for maintaining healthy retinas as you age.
4. Stop Smoking
The harmful chemicals in cigarettes can hurt your retinas and increase the risk of conditions like glaucoma, cataracts, and retinal detachment. If you have diabetes, smoking can increase your risk of developing diabetic retinopathy.
5. Manage Diabetes
Anyone with any type of diabetes can develop diabetic retinopathy, a retinal condition that can lead to vision loss and blindness. The longer you have diabetes, the more likely you are to develop diabetic retinopathy. While the condition isn’t always preventable, properly managing your diabetes can lower your risk or prevent disease progression.
6. Prevent Eye Strain
Constant exposure to blue light from cell phones, computers, and other devices over time could potentially damage retinal cells and cause vision problems. You can prevent eye strain by following the 20-20-20 rule: taking a break every 20 minutes to look about 20 feet away for 20 seconds.
7. See a Retina Specialist for Regular Appointments
One of the most important things you can do to maintain healthy retinas as you age is to schedule regular eye exams. That way, potential issues can be diagnosed and treated as quickly and early as possible.
Schedule an Eye Appointment Today
It’s important to prioritize your retinal health as you age. At Retina Consultants of Texas, our experienced team of retina specialists can accurately diagnose and treat a wide range of retinal conditions. We can also answer any questions you have about maintaining healthy retinas as you age. Contact us today for more information or to schedule an appointment.