How to promote eye health?

The eyes may represent the “window to the soul”, but they are above all our “window to the world”. Sight is considered to be the most important of our five senses, because thanks to it we perceive about 80% of all information from the surrounding world. [1] So we rely on our eyes more than, for example, our sense of smell or hearing. 

Unfortunately, with age, the risk of developing eye diseases, such as macular degeneration, cataracts or glaucoma, increases. People with poor vision are more at risk of social isolation and health problems, and thus have a lower quality of life. Healthy eyes are therefore essential and should be properly cared for. In this article, you will learn what proper eye care includes in relation to nutrition and the use of digital technologies.

What will you learn in this article?:

1. Eye health in relation to the use of digital technologies
2. Eye problems related to aging
3. Lifestyle and dietary measures as prevention of eye defects
4. Regime measures supporting the preservation of healthy vision

Eye health in relation to the use of digital technologies

Have you heard of “computer vision syndrome”?

The advantage of today, when a large number of people only need a computer to work, is the possibility to work from almost anywhere. Whether from the comfort of home, a cozy cafe or even from a foreign country. However, long-term work with a computer has its downsides, which include the so-called computer vision syndrome (from the English computer vision syndrome, sometimes also called “tired eye syndrome”). This is caused by long-term unilateral strain on the eyes , when the eyes focus for a long time at a short distance. As a result, there is excessive tension in the eye muscles. If we add to this the unnatural posture of the body at the computer , typical symptoms may appear, which include irritated, tired and dry eyes , blurred vision and often also headaches, neck and back pain .

According to the US National Institute for Safety and Health Protection, this syndrome is experienced by up to 90% of people who spend at least three hours a day at the computer . [2]

Digital technology in children

Today’s children have easier access to digital technology than ever before. Already at a young age, they often have mobile phones and tablets at their disposal, which they use to fill their free time. Digital technologies are logically used to a greater extent in schools as well. The frequent use of computers and mobile phones, together with the fact that we spend more time in closed spaces with a lack of natural light , negatively affect vision and can contribute to, for example, myopia.

Eye problems related to aging

Deterioration of vision is one of the unpleasant consequences of aging. Impaired vision significantly affects the quality of life and the ability to function independently. Older adults with poor vision have also been shown to enter nursing homes approximately 3 years earlier, have twice the risk of falls, and four times the risk of hip fracture. [3]

The most common causes of vision impairment in adults include macular degeneration , cataracts (or cataracts ), glaucoma (or green clouds ), and diabetic retinopathy .

• Macular degeneration

Macular degeneration is a serious eye disease that mainly affects the elderly. Age-related macular degeneration of the retina is the most common cause of vision loss in Europe. [4]

With macular degeneration, the so-called yellow spot (the central part of the retina) is affected. At first, the disease can manifest itself inconspicuously, the vision worsens at dusk and in the dark. The first subjectively observable symptoms of age-related macular degeneration are blurred vision , gray spots in the central field of vision , an unusually out-of-focus image or wavy, bent lines and letters. People suffering from this disability lose central vision (peripheral vision is preserved), resulting in an inability to recognize faces , details and colors . Other manifestations also include problems with determining distance and height. This gradually leads to an inability to perform normal daily activities. Over time, people affected by macular degeneration become dependent on the help of those around them.

There are several proven risk factors that contribute to the development of this disease. These include, for example, advanced age , certain genetic variations , a higher body mass index, smoking, and excessive alcohol consumption . [5]

• Cataract, or cataract

Cataract is an eye disease in which vision deteriorates due to clouding of the lens . Cataracts manifest as blurred, out-of-focus vision . It is most often caused by aging, when we talk about the so-called senile cataract .

• Glaucoma or green cloud

It is also nicknamed the silent thief of sight , because it develops slowly and manifests itself for a long time without significant symptoms. Glaucoma affects the peripheral vision , initially there are minor gaps in the field of vision, but later the person in question only sees shadows of objects or figures. Glaucoma leads to progressive damage to the optic nerve , which results in partial or even complete vision loss . The first warning sign can be increased intraocular pressure, which is why regular vision checks with an eye specialist are important .

• Diabetic retinopathy

Diabetic retinopathy is a disease of the retina of the eye arising in diabetes mellitus as a result of damage to the blood vessels supplying the retina of the eye . In severe cases, diabetic retinopathy leads to bleeding in the retina and vitreous and causes severe vision impairment and even blindness. The risk of developing this disease increases with the duration of diabetes or if blood glucose levels are not well regulated . Blood sugar, normal blood pressure and regular eye examinations can significantly reduce the risk of developing this disease, but they do not rule it out. [6]

Lifestyle and dietary measures as prevention of eye defects

Certain lifestyle and nutritional measures can significantly reduce the risk of developing eye complications. These interventions primarily include regular vision checks by an ophthalmologist, avoiding smoking, reducing exposure to UV radiation, balanced blood sugar and, last but not least, of course, a healthy and nutritious diet rich in phytonutrients .

 

Healthy diet and eye-supporting supplements

Eye health is affected by many nutrients that should be regularly included in the diet.

Eating a plant-based diet rich in phytochemicals has been shown to be an important factor in maintaining visual acuity even in old age.

According to various studies, certain vitamins and nutrients can prevent or slow down the risk of certain eye diseases, such as age-related macular degeneration, glaucoma, diabetic retinopathy or cataracts.

Below is an example of several nutrients whose supplementation can be beneficial for vision support.

• Omega 3 fatty acids

Regular intake of omega-3 fatty acids can contribute to protection against eye diseases. The omega-3 fatty acid DHA is a structural component of the retina of the eye and is thus essential for healthy eye development. According to some studies, DHA can also help improve certain eye conditions, such as dry eyes or diabetic retinopathy. [16]

A 2018 study [17] found that daily omega-3 fatty acid supplementation for 3 months resulted in a reduction in IOP in normotensive adults. Increased eye pressure is a risk factor for glaucoma. In several other studies, consumption of omega-3 fatty acids has been shown to reduce the risk of macular degeneration. [18]

For example, a 5-year study [19] of 2,335 adults over 49 years of age reported that eating fish 3 or more times a week was associated with a 75% reduced risk of developing macular degeneration compared to those eating fish less than once a week.

• Vitamin C, Vitamin E

The eye is particularly susceptible to oxidative stress and disruption of the delicate balance between free radicals and antioxidants. Restoring this balance with antioxidant vitamins E and C can reduce the risk of developing various eye defects, such as retinopathy or cataracts.

Vitamin C is an important antioxidant , which is found in the lens of the eye and in the intraocular fluid in a more than 50-fold concentration compared to blood plasma. [21] Vitamin C is essential for the synthesis of collagen, which also forms a structural protein in the eye. Some studies report that higher consumption of vitamins C and E is associated with a lower risk of many eye problems, especially cataracts. [21] [22]

• Zinc

Zinc plays an important role in a number of physiological processes, including immunity and reproduction. Zinc concentrations are also high in the retina. [18] Several studies have found that higher intakes of zinc and vitamin E are associated with lower rates of macular degeneration or vision loss. [20]

• Lutein and zeaxanthin

These carotenoids are among the antioxidants that occur in nature as colored dyes in fruits and vegetables. Both of these carotenoids are found in the macula and retina of the eye and are part of the macular pigments of the retina. [13] Lutein and zeaxanthin help filter blue light, protecting the eyes from free radical damage . [14]

However, it is not always necessary to take these carotenoids in the form of dietary supplements. Even 6 mg of lutein per day may be sufficient to reduce the risk of developing macular degeneration. A diet rich in green leafy vegetables such as spinach, chard or cabbage naturally provides this amount. Cooking these vegetables also increases the availability of available carotenoids. [15]

• Anthocyanins

Anthocyanins are plant pigments found in dark colored fruits and vegetables. They are abundantly represented mainly in berry fruits such as blueberries, blackberries, blackcurrants and chokeberries . Wild blueberries are particularly rich in anthocyanins , which have historically been used to support vision. During World War II, British RAF pilots ate blueberry jam before night flights to improve their night vision. A particularly interesting anthocyanin found in blueberries is cyanidin-3-glucoside, or C3G . This stimulates the production of the pigment rhodopsin, which is found with the retina and is important for vision in low light. [23]

• Astaxanthin

Astaxanthin is a red pigment from the carotenoid family found in algae and some marine animals such as shrimp, lobster or salmon. The effectiveness of this carotenoid in certain eye diseases is supported by studies that emphasize its influence in the prevention and treatment of certain eye diseases. [24]

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Regime measures supporting the preservation of healthy vision

• Eye examinations

Regular eye examinations can often detect eye defects in time , which is essential for successful treatment. However, an eye examination can also draw attention to diseases such as diabetes mellitus or high blood pressure , because it is possible to non-invasively observe blood vessels in the eye. It is important to remember that the need for preventive examinations increases after the age of 40.

• Maintaining balanced blood sugar levels

Whether a person has diabetes or not, controlling blood sugar levels and avoiding refined sugars are also essential to maintaining healthy eyes. Eating foods with a higher glycemic index has been shown to increase the risk of cataracts, age-related macular degeneration, and diabetic retinopathy. [7]

• Avoiding smoking and alcohol

A number of variables affect eye health, and smoking is one of the most important risk factors contributing to eye tissue damage. As mentioned above, smoking is associated with a significantly higher risk of macular degeneration and also contributes to the development of cataracts. [8] [9]

Excessive alcohol consumption also increases the risk of eye defects. A study of 20,963 adults aged 40-69 reported that drinking more than 20g of alcohol per day (approximately one to two drinks per day) was associated with a 20% increased risk of developing macular degeneration. [10]

• Wearing sunglasses

Protecting the eyes from excessive sunlight also plays a role in maintaining healthy vision. Wearing sunglasses can reduce the risk of developing macular degeneration or cataracts due to UV exposure. [11]

• Compensation for the use of digital technologies

If we want to protect our eyes, there is no need to completely give up working on the computer. The way we use digital screens determines to a large extent whether vision problems will occur or prevent them.

Below are some simple eye hygiene rules that will help protect your eyes:

• Screen location

It is advisable to place the computer screen approx. 45-50 cm from the eyes, slightly below their level. Sitting too close to a digital screen increases the risk of eye strain.

• Correct body posture

A straight seat with relaxed shoulders and legs roughly at right angles, resting on the floor, is suitable. Avoid bowing your head and slouching. Ergonomic aids and furniture can also be helpful. Keep in mind that poor posture also puts strain on the eyes.

• Blink often

Staring at the screen reduces the frequency of blinking, which leads to dryness and irritation of the eyes.

• Exercise your eye muscles

Eye muscles, like other muscles, need to be exercised. There are several ways to do this. You can choose eye yoga, or adopt the simple “20 rule”, where after 20 minutes spent working on the computer, you look at a distant object for 20 seconds and blink 20 times.

• Regular breaks

After working on the computer for two hours, give your eyes a break from the computer for about 10 minutes. In the Czech Republic, according to government regulation (No. 361/2007 Coll.), workers are entitled to safety breaks of five to ten minutes after every two hours of continuous computer work.

• Spending time outdoors

Staying in natural daylight and focusing your vision on more distant objects in the environment has a positive effect on your eyesight. So one of the most important pieces of advice at the end is, let’s try to spend more time outside.