Ojas Eye Hospital in Bandra, Kandivali, Mumbai

Active Lifestyle And Your Ocular Health Benefits

February 3, 2022

Introduction

A sedentary or unhealthy lifestyle can affect various body parts, including the eye. Overeating or unhealthy eating, tobacco smoking and binge drinking may be the causes of visual disturbances. You should lead an active lifestyle to improve your ocular health. Several lifestyle changes reduce the risk of several ocular diseases, such as age-related macular degeneration, diabetic retinopathy, cataract, and glaucoma. A healthy diet also plays a crucial role in improving and maintaining ocular health.

Sedentary Lifestyle And Risk Of Eye Diseases

An unhealthy lifestyle increases the risk of several diseases such as diabetic retinopathy, glaucoma, and cataracts. You may reduce the risk of these diseasesby making simple alterations in your lifestyle and choosing a healthy lifestyle.

Some of the risks include:

  • Smoking is often associated with a nuclear cataract.
  • Diabetes leads to quicker progression of cataract and a posterior subcapsular cataract
  • Drinking alcohol is associated with cataracts.
  • High radiation exposure may affect ocular health.
  • Lack of vitamin C causes cortical cataracts and posterior subcapsular cataract.

Reducing Risk Of Eye Diseases With Active Lifestyle

Several lifestyle adjustments help you in improving eye health. Some of them are:

  • Quitting smoking and alcohol.
  • Reduced exposure to UVB light by using a hat or wearing dark glasses. It alsohelps to protect you from nuclear and cortical opacities.
  • Adequate intake of vitamin C or carotenoids helps to reduce the risk of cortical cataracts.
  • Eating green leafy vegetables and zinc-rich foods with antioxidants helps prevent eye disease.
  • Regular exercise is one of the most promising ways to reduce the risk of cataracts.
  • Excessive use of a screen or electronic gadget is also associated with dryness and blurred vision. Therefore, it is necessary to reduce screen time.

Active Lifestyle And Age-Related Macular Degeneration

The risk of onset and progression of age-related macular degeneration can be reduced through the following measures:

  • Eating foods rich in antioxidants, especially carotenoids, can help prevent age-related retinal degeneration.
  • A healthy diet formula containing lutein, zeaxanthin, vitamin C, vitamin E, and zinc has only been found to be helpful for those with moderate or advanced dry AMD in at least one eye.
  • Quitting smoking can help prevent AMD because nicotine and other toxins may affect the eye.
  • Weight loss may also be helpful to AMD and Diabetic Retinopathy.

Active Lifestyle And Glaucoma

You may also reduce your risk of glaucoma through an active lifestyle. Some of the lifestyle alterations include:

  • Intraocular pressure is high at night while patients are asleep and sitting down
  • Exercise has been shown to significantly reduce IOP in proportion to strength training.
  • Antioxidants prevent oxidative damage to the trabecular meshwork and free radical reactions by retinal ganglion cells.
  • Using omega-3 dietary supplements can also help with glaucoma.

Active Lifestyle And Diabetic Retinopathy

Lifestyle changes that may help in reducing the risk of retinopathy are:

  • Exercise (and a healthy diet) improves blood sugar and helps people maintain a healthy weight. Obesity is one of the leading causes of retinopathy.
  • Smoking and consuming other tobacco products are linked to an increased risk of diabetic retinopathy.

Active Lifestyle And Cataract

People can reduce the risk of cataracts through the following lifestyle adjustments:

  • A cataract is formed when the eye lens becomes opaque and causes eye damage. Often, cataract affects the elderly.
  • Exercise reduces low-density lipoprotein and raises high-density lipoprotein, also known as good cholesterol. It is necessary to reduce inflammation and oxidative stress that promotes cataracts.

Foods That Improve Eye Health

The following dietary habits enhance the overall ocular health:

  • Age-related eye disease can be treated by eating many nutritious foods such as zinc, copper, vitamin C, vitamin E, and beta carotene.
  • Fishes have high omega-3 fatty acid content. Fish containing high omega-3 levels include tuna, salmon, and trout.
  • Peanuts are rich in omega-3 fatty acids. In addition, they are rich in vitamin E, protecting the eye from age-related damage.
  • Flax seeds have a high amount of omega-3 fatty acids and are a rich source of vitamin E that helps to maintain eye health.
  • Orange is rich in vitamin C. Vitamin C is an antioxidant used to fight age-related eye damage. Citrus fruits that contain vitamin C include lemons, oranges, andgrapes.
  • Carrots have both Vitamin A and beta carotene. Beta carotene gives carrots their orange colour. Vitamin A plays an important role in eye health.
  • Eggs are an excellent source of zeaxanthin and lutein, which reduces the risk of age-related vision loss.
  • Good water intake helps maintain adequate tear nourishment to the eyes.
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