What to eat to keep your eyesight sharp, and how to avoid cataract, other age-related eye problems

Health benefits of spinach: Foods with antioxidants and omega-3 fatty acids, such as spinach, carrots, and nuts, help prevent age-related eye issues (Image: Canva)

Maintaining good vision is vital for a healthy and independent life. As you age, the risk of various eye-related problems increases, making eye care an essential part of your well-being. From reading a book to enjoying  the sunset, and looking for everyday things,  your eyes play an important role in shaping your experiences.

Your eyesight, and eye health, however, deteriorates with age and it is important to take steps to protect your vision. Says Dr Sri Ganesh, Surgeon, Chairman and Managing Director, Nethradhama Super Speciality Eye Hospital, Bengaluru, "Ageing can bring about several eye-related issues such as cataracts, glaucoma, and age-related macular degeneration (AMD), which involves the loss of cell in the macula, affecting detailed vision but not causing total blindness."

He adds, "Presbyopia, or age-related farsightedness, results in the gradual loss of your ability to see close objects. Cataracts, characterised by cloudy areas in your eye's lens, often occur with ageing and lead to blurred vision. Glaucoma, linked to increased eye pressure, can cause irreversible vision loss without apparent symptoms, with age being a contributing factor."

To keep your eyes healthy as you age, follow these essential tips, suggests Dr Ganesh:

Maintain a nutrient-rich diet: Include fruits, vegetables, and whole grains rich in vitamins A, C, and E, as well as minerals like zinc. Foods with antioxidants and omega-3 fatty acids, such as spinach, carrots, and nuts, help prevent age-related eye issues.

Protect your eyes from sun damage: Wearing sunglasses is the simplest and safest way to protect your eyes from UV rays. Wear sunglasses that block 99-100 percent of UVA and UVB rays. This helps prevent conditions like cataracts and macular degeneration that are caused by sun exposure.

Schedule annual eye check-up: Regular check-ups help to  detect potential issues early. Doing so allows timely intervention and prevents the progression of age-related eye problems like glaucoma, cataracts, and macular degeneration.

Manage chronic health conditions: It is important to manage conditions like diabetes and hypertension. These are linked to eye-related complications. This can be achieved through a combination of medication, adopting a healthy lifestyle, and ensuring regular check-ups.

Ensure adequate sleep and practice eye exercises: Aim for 7-8 hours of quality sleep each night and include eye exercises like focusing on distant objects and regular blinking to reduce eye strain and maintain eye muscle flexibility and strength.