As people age, their bodies go through a series of changes, and eyesight is no exception. For seniors in Australia, maintaining sharp vision is not just about seeing clearly; it’s about preserving independence, quality of life, and the ability to enjoy the world around them.
In this blog, we’ll make a good case for seniors to take care of their eyesight in old age and explore natural means, including the right food items, to safeguard their vision.
Keeping Your Eyesight Sharp
Good vision is synonymous with independence for seniors. It allows them to perform daily tasks, navigate their surroundings, and maintain a sense of self-sufficiency.
Vision is closely tied to one’s overall quality of life. Seniors with clear vision can continue to enjoy hobbies, read, watch television, and engage in social activities.
Sharp vision is crucial for safety. It helps seniors identify potential hazards, read medication labels accurately, and avoid accidents both at home and outdoors.
Regular eye check-ups can detect not only vision problems but also underlying health issues such as diabetes, hypertension, or age-related macular degeneration (AMD). The most recent AIHW data from 2018 revealed that at least 13m Australians suffered from more than one chronic eye ailment and 93 per cent of people over 65 had long-term vision disorders, including 244,000 with AMD diagnosis.
Good vision is linked to mental well-being and social interaction. Seniors who can see clearly are more likely to engage with others and maintain positive mental health.
Vision-Boosting Foods
The following food items have been recognised as contributors to eye health, and procuring them may also depend on any balanced diet plan drawn up by a licenced nutrition and dietetics practitioner.
Carrots
These orange wonders are packed with beta-carotene, a precursor to vitamin A, which is essential for good vision. Vitamin A helps maintain the health of the cornea and can reduce the risk of night blindness, which was uncovered in the Blue Mountains eye study from 1995. Lutein is also present in carrots as they help prevent the spread of free radicals that damage the eye.
Leafy Greens
Spinach, kale, and other leafy greens are rich in lutein and zeaxanthin, antioxidants that can help protect the retina from harmful light. The Fred Hollows Foundation even notes that warrigal greens also fall into this category.
Citrus Fruits
Oranges, lemons, and grapefruits provide vitamin C, which can reduce the risk of cataracts and age-related macular degeneration (AMD) by preserving the integrity of blood vessels in the eyes.
Berries
Blueberries, strawberries, and raspberries contain antioxidants that can help reduce the risk of cataracts and AMD. In the Australian context, bilberries are also noted for eye health maintenance and despite the presence of eye health supplements that have it as an ingredient, they can also be consumed raw.
Fish
Fatty fish like salmon, mackerel, and trout are high in omega-3 fatty acids, which may help prevent dry eyes and reduce the risk of AMD. If you are looking for native Aussie fish species that are also rich in omega-3 look no further than the Barramundi.
Nuts and Seeds
Who would have thought that nuts like those found in trail mix packs may actually aid in preserving eyesight? On the seeds front, Good Vision for Life noted that sunflower seeds contain Vitamin E to protect the eyes from cataracts and AMD. For your nut fix, the team at InFocus Optical adds that walnuts, cashews, and brazil nuts are notable inclusions for an eye health snack.
Eggs
Eggs are a good source of zinc, which can help maintain the health of the retina and may reduce the risk of AMD. The Fred Hollows Foundation notes that egg whites have lutein and zeaxanthin, both antioxidants that lower AMD risk.
Legumes
Lentils, chickpeas, and black-eyed peas provide zinc, bioflavonoids, and other nutrients that are beneficial for eye health.
Bell Peppers
These colorful vegetables are high in vitamin C, which helps protect the eyes from cataracts and AMD.
Sweet Potatoes
Like carrots, sweet potatoes are rich in beta-carotene, which is essential for night vision.
Natural Ways to Care for Your Eyesight
While ageing may lead to changes in vision, there are natural ways to help seniors maintain and protect their eyesight. One of the most accessible and effective ways is through a balanced diet that includes food rich in essential nutrients for eye health.
Your eyecare doctor may help recommend certain measures to naturally take care of your eyes, which may be critical if there’s time between now and the next eye consultation.
Stay Hydrated
Proper hydration is essential for maintaining the moisture in your eyes and preventing dryness. Keep drinking water regularly.
Protect Your Eyes from UV Rays
Given Australia’s sunny climate, you need to keep wearing sunglasses with strong UV ray protection on days of clear weather.
Regular Exercise
Engage in regular physical activity to promote overall circulation, which can benefit your eyes by ensuring they receive proper nutrients.
Quit Smoking
Your GP might recommend quitting smoking, as it is linked to an increased risk of cataracts, AMD, and other eye diseases. The team at SmokeFree Clinic Australia stated that 69 of the estimated 7,000 chemicals found in cigarette smoke are carcinogenic and also inflames the eye’s uvea, which helps in object distance and light control in the iris. No more smoking may help the eyes in addition to clearing all chemicals from your body.
Limit Screen Time
If you spend a lot of time in front of screens, take breaks to reduce eye strain and consider using blue light-blocking glasses. Some of these glasses are actually engineered for video game players due to the intense activity required by computer work.
Routine Eye Exams
Schedule regular eye exams with an optometrist or ophthalmologist to detect and address any vision problems or eye diseases early.
Adequate Sleep
Ensure you get enough quality sleep, as sleep deprivation can lead to dry eyes and other eye issues.
Conclusion
Maintaining sharp vision is not just a matter of seeing clearly; it’s about preserving independence, safety, and quality of life for seniors in Australia. By prioritising eye health and adopting natural means like a balanced diet rich in eye-friendly foods, staying hydrated, protecting your eyes from UV rays, and getting regular check-ups, you can safeguard your vision well into your golden years. Remember, good vision is a precious gift, and taking care of your eyes is an investment in your overall well-being and enjoyment of life.
The A.S.A.G. Reverse Mortgage
The A.S.A.G. Reverse Mortgage could be a valuable option for seniors seeking to prevent vision deterioration. Funds can cover eye exams, new prescription glasses as advised by an optometrist, and support healthier eating, including eye-nutrition-focused foods.
Please contact the A.S.A.G. at 1300 002 724 or send an email to info@asagfirst.com.au to discuss healthcare options. You can also use the equity assessment tool below.
DISCLAIMER: This article is for informational purposes only and does not constitute official advice. A.S.A.G. is not affiliated with any mentioned brands or companies.