I
am constantly amazed by the links between
how we live and every aspect of our health.
While it's no surprise that your diet and
levels of exercise can affect the health
of your heart, it probably comes as a shock
to learn those factors can also affect the
health of your eyes. In fact, many of the
same things that lead to common chronic
conditions like diabetes, atherosclerosis
and even dementia also play a role in the
health of your eyes. That's why I've come
up with the 10-point Eye Health Plan. I'm
no eye care expert, but I am a healthy lifestyle
expert. Here's what I recommend for protecting
your eyes: |
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1. Quit smoking.
If you smoke, you're much more likely to develop age-related macular degeneration, or AMD, than nonsmokers. AMD is the most common cause of blindness in those over 65. And while there are some ways to slow its progression, there is no cure.
2. Wear sunglasses and a wide-brimmed
hat when you're in the sun. These
two simple steps can reduce your exposure
to eye-damaging UV rays up to 18-fold! And,
if you wear contacts, ask your eye care
specialist about contact lenses with UV
protection.
3. Watch your weight. What's
weight got to do with your eyes? A lot.
Being overweight is a major risk factor
for developing Type 2 diabetes. And diabetic
retinopathy is the leading cause of blindness
in those under 65. Not only that, but the
Nurses' Health Study from Harvard Medical
School found women with a body mass index
of 30 or more (considered obese) were 36
percent more likely to develop cataracts,
possibly because of some relation to high
blood glucose levels.
4. Take fish oil supplements daily,
or eat fish two or three times a week. There's
some evidence that the omega-3 fatty acids
found in fish and other foods may reduce
your risk of AMD. Conversely, limit the
amount of vegetable oil in your diet; there's
some evidence it can increase your risk.
5. Eat three or more servings of
fruit a day. In one study, women
who did this reduced their risk of AMD by
36 percent compared to those who ate less
than 1.5 servings.
6. Eat your spinach. What
Popeye didn't know was that spinach is a
rich source of lutein and zeaxanthin, powerful
antioxidants that can reduce the risk of
certain eye diseases, like AMD. Other good
sources include any kind of leafy green
vegetable such as collards and kale, as
well as eggs and orange-colored fruits.
7. See your eye care professional
for a full vision examination at least once
every two years. Go more often
if you have diabetes or any other eye-related
condition.
8. Get a 30-minute walk in every
day. There's some evidence that
regular exercise can reduce the intraocular
pressure in people with glaucoma. In one
study, glaucoma patients who walked briskly
four times per week for 40 minutes lowered
the pressure within their eyes enough so
they could stop taking their glaucoma medication.
9. Change your eye makeup every
three to six months. That means
new mascara, liner and powder. The makeup
becomes contaminated with bacteria from
your lashes and lids and can infect your
eye.
10. Don't fall asleep in your daily-wear
contact lenses. In fact, don't
ever wear them longer than they're designed
to be worn. If you want contacts that you
can wear overnight, talk to your eye care
professional about whether they are appropriate
for you.
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