The eyes, which have been called “the windows to the soul,” are also the windows to our overall health. Many conditions seemingly unrelated to eye health—such as diabetes, thyroid, and heart disease—are often first found through an eye exam.[i]

Let’s dive into three conditions we commonly associate with the eye as we grow older: age-related cataracts, age-related macular degeneration, and glaucoma. With their silent symptoms, they may not prompt a person to seek out early medical care, but all of them can steal your ability to see if undetected and untreated. The Canadian Association of Optometrists recommends an eye exam every 1 to 2 years, depending on your age and health conditions.[ii]

We have all three eye conditions in my family, so I know that I have an increased genetic risk. There is not much I can do about that, but thankfully, genes are only one part of the risk. My lifestyle and environment, which I do have some control over, have a greater impact than my genes on the development of these diseases.

Cataracts

Age-related cataracts are a very common eye condition. The lens of the eye, sitting right behind the pupil, lets in light, then transmits it to the back of the eye, where an image forms on the retina. A cataract is a clouding of all or part of the lens, impeding the passage of light through the eye. Vision becomes less clear and sharp.[iii] This type of cataract occurs over time as the proteins in the lens break down and clump together.[iv]

While aging is a prime risk factor in developing age-related cataracts, studies have shown that oxidative stress also accelerates their formation.[v] Increasing the amount of antioxidant-rich foods in the diet can help prevent a cataract or slow down its progression.[vi] Exposure to ultraviolet (UV) rays can also increase oxidation in the lens, which makes wearing a good-quality pair of sunglasses outdoors mandatory. Exposure to cigarette smoke and drinking alcohol will also speed up the process.[vii]

If cataracts increase to a point where they are significantly interfering with vision, surgery can restore sight by replacing the cloudy lens with an artificial one.[viii]

Age-Related Macular Degeneration

Age-related macular degeneration (AMD) affects the retina, and more specifically the macula located in its centre. This area is responsible for sharp, central vision. With AMD, the macula is damaged by leaking blood vessels or thinning tissue. Risk factors include aging, cigarette smoke, high blood pressure, being overweight, and family history.[ix]

Risk reduction of AMD is seen with an increased consumption of green leafy vegetables, which are high in the carotenoids lutein and zeaxanthin.[x] A meta‑analysis showed that including fish in your diet twice a week lowers your risk of early AMD by 23–30%.[xi]

A large clinical trial conducted by the National Eye Institute (NEI), called Age‑Related Eye Disease Study 2 (AREDS‑2), followed the impact of specific nutrients on age-related macular degeneration (AMD). The formula developed through this research includes vitamin C, vitamin E, lutein, zeaxanthin, zinc, and copper. Supplementation with the AREDS‑2 formula was shown to be effective only in reducing the risk of progression from intermediate to severe AMD, not in preventing or treating mild AMD. The greatest benefit in using these supplements came to those who had a diet low in leafy green vegetables before the study.[xii] If you choose to take supplements for your AMD, it is best to talk to your doctor first and show them the supplement(s) you want to use, to make sure there’s no conflict with other medications or disease conditions.

In situations where the retina is damaged to the extent that it severely impedes vision, central vision may be lost. In some cases of AMD, laser treatment may slow down progression, but sight that has been lost cannot be restored.[xiii] Retinal-cell transplantation is another treatment for AMD, but it is still in early stages and not a common procedure.[xiv]

Glaucoma

Images from the retina are transmitted along a bundle of nerve fibres called the optic nerve, where they are processed by the brain to give us vision and make sense of what we are seeing.[xv] When the optic nerve is damaged, the condition is known as glaucoma. Glaucoma is generally caused by fluid building up in the eye, increasing the pressure on the nerve. Untreated, glaucoma can cause blindness. The treatment goal is to keep the pressure in the eye stable, typically using eye drops or, in some cases, with surgery. You could be at risk if glaucoma runs in your family, if you have high eye pressure, if you are taking certain medications, or if have certain health conditions. Because glaucoma could present without any symptoms too, the most important action you can take is to see your eye doctor regularly. Optometrists test your eye pressure and examine your visual fields, to see if there is any loss in your peripheral vision. Early detection is key.[xvi]

There are some ways you can help lower intraocular pressure (IOP) which can lessen damage to the optic nerve. Being physically active with walking or jogging can help, as does yoga, though you should avoid inverted postures as they can increase intraocular pressure. Consuming green leafy vegetables every day is also helpful (this should be part of all our diets anyway). It is important to wear protective eyewear when using tools or operating equipment, as eye injuries could lead to optic-nerve damage.[xvii]

Taking simple steps like scheduling regular eye exams; staying active; protecting your eyes from injury; and eating for optimal eye health with leafy greens, orange-coloured vegetables, and fatty fish can all go a long way in preserving your vision and supporting long-term eye health.

Wendy Presant, RHNC, CFMP

With a background in nursing, naturopathic, and functional medicine, Wendy Presant is currently registered as a health-and-nutrition counsellor. She provides virtual coaching services to individuals looking to optimize their health.

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