Vision impairment affects more than just eyesight
Ten ways to look after your eyesight and maintain your health
Failing eyesight is a common part of ageing for older adults, seniors, and especially the elderly. While it is well-accepted, perhaps we need to look at the consequences of vision impairment a little closer, and work a little harder to keep what vision we’ve still got. Visual impairment is associated with a number of secondary physical and mental health conditions, so we need to start taking care of our eyes, just as much as we’re taking care of our muscles.
You may be experiencing bad vision, foggy vision, or your vision is blurry. You’ve taken an eyesight test and results show you don’t have perfect vision anymore. While this has a huge impact on how you see and interact with the world, the impacts of visual impairment can be wide-reaching - it reduces your ability to complete everyday tasks, it is associated with falls and increases the need for residential care, and also increases the risk of comorbidities - other conditions that exist simultaneously. A 2007 University of Aberdeen study* found that “depression, diabetes, heart problems, hearing impairment, hypertension, joint problems, lower back pain and stroke were more common in people with visual impairment, and were associated with increased difficulties in walking and climbing steps, shopping and socialising.”
The study reviewed 1,751,841 people that covered the age, sex, and socio-economic spectrum present across the Scottish population. They identified those with visual impairment, and then compared their health to that of individuals who didn’t identify with any visual disorders. They discovered that 95% of those with a visual impairment had at least one other health condition, compared to 84.5% of the control group.
More telling was that the visually impaired are twice as likely to have five or more health conditions (37.4% versus controls 17.8%).
When focusing on mental health comorbidity, the control group, without any vision impairment, was more likely to have no mental health conditions (76.1%), compared to those that had issues with their eyesight (60.6%). Visually impaired people are again twice as likely to have two or more mental health conditions (15% versus only 7.5% likelihood for those without eye conditions). The visually impaired presented with significantly high rates of all eight mental health conditions tested for - depression, alcohol misuse, psychoactive substance abuse, learning disability, anorexia/bulimia, anxiety and stress-related disorders, schizophrenia, and dementia. Depression was the most prevalent - 18.2% of those in the study identified with the mental health condition, compared to only 12% of those without vision issues.
While we cannot say that these secondary conditions are directly attributed to visual impairment, it is known that vision is compromised by numerous health conditions, and that quality of life is compromised by reduced vision, so it’s important that we start prioritising eye health, along with all other aspects of our health and fitness.
You may be experiencing bad vision, foggy vision, or your vision is blurry. You’ve taken an eyesight test and results show you don’t have perfect vision anymore. While this has a huge impact on how you see and interact with the world, the impacts of visual impairment can be wide-reaching - it reduces your ability to complete everyday tasks, it is associated with falls and increases the need for residential care, and also increases the risk of comorbidities - other conditions that exist simultaneously. A 2007 University of Aberdeen study* found that “depression, diabetes, heart problems, hearing impairment, hypertension, joint problems, lower back pain and stroke were more common in people with visual impairment, and were associated with increased difficulties in walking and climbing steps, shopping and socialising.”
The study reviewed 1,751,841 people that covered the age, sex, and socio-economic spectrum present across the Scottish population. They identified those with visual impairment, and then compared their health to that of individuals who didn’t identify with any visual disorders. They discovered that 95% of those with a visual impairment had at least one other health condition, compared to 84.5% of the control group.
More telling was that the visually impaired are twice as likely to have five or more health conditions (37.4% versus controls 17.8%).
When focusing on mental health comorbidity, the control group, without any vision impairment, was more likely to have no mental health conditions (76.1%), compared to those that had issues with their eyesight (60.6%). Visually impaired people are again twice as likely to have two or more mental health conditions (15% versus only 7.5% likelihood for those without eye conditions). The visually impaired presented with significantly high rates of all eight mental health conditions tested for - depression, alcohol misuse, psychoactive substance abuse, learning disability, anorexia/bulimia, anxiety and stress-related disorders, schizophrenia, and dementia. Depression was the most prevalent - 18.2% of those in the study identified with the mental health condition, compared to only 12% of those without vision issues.
While we cannot say that these secondary conditions are directly attributed to visual impairment, it is known that vision is compromised by numerous health conditions, and that quality of life is compromised by reduced vision, so it’s important that we start prioritising eye health, along with all other aspects of our health and fitness.
So, what can we do to keep our eyes healthy? How to improve our eyesight?
1. Exercise!
Is there any condition that isn’t improved when we exercise? Even your eyes benefit when you get your daily dose of exercise - all that blood pumping through your body keeps the blood supply up, sending critical oxygen and nutrients to the eye, and cleaning away the toxins. It doesn’t have to be strenuous - a walk around the block for at least 20 minutes will reap benefits for your eye health.
2. Eat for your eyes
Do carrots help your vision? Yes! There are lots of foods that are high in Vitamins A, C, E, copper and zinc, that all contribute towards healthy eyes and good vision. Antioxidants also help to fight off macular degeneration which is increasingly prevalent in ageing populations. Stock up on foods like dark leafy green vegetables, sweet potatoes and pumpkin, red capsicums, strawberries and citrus fruits, eggs, wild salmon and mackerel, flaxseed, and of course, lots of carrots! The eye has lots of little blood vessels that feed it these nutrients, so avoid excessive alcohol and high fat diets as these can leave fatty deposits that restrict blood flow to your eyes.
3. Give your eyes exercises to do regularly
Eyes have little muscles just like the rest of the body, and these muscles need exercising too! Rolling your eyes may be rude in public, but it’s a great exercise to do in private - start by looking up, then look to the side, down, other side, and back. Repeat 10 times in each direction. Look down at your finger as you touch it to your nose. Take your hand forward and away from you while keeping focused on the finger. When your arm is outstretched, look into the distance, then look at your finger, and bring it back in to touch your nose. Repeat 10 times.
4. Get healthy and stay fit
Keeping your weight and waistline in a healthy range is good for your whole body, including your eyes. People who are overweight or obese are more likely to suffer from Type 2 diabetes, which is a big problem for your eyes - the condition can cause damage to the little blood vessels in your eyes, and diabetes is one of the leading causes of blindness and vision impairment today. High blood pressure and chronic inflammation can also have adverse effects on your vision, so it’s another reason to keep exercising and eat well, to keep those extra kilos off.
5. Give your eyes a break
We know that if we’re sitting or standing for long periods, it’s good to change position and stretch - it’s just the same for our eyes. Closing your eyes and resting them for just a moment or two gives them a break and lubricates the eyeball, ensuring they don’t start to suffer from fatigue. This is especially important if you’re looking at a screen for long periods of time. But it’s not just short rests that your eyes need - more and more we are hearing of the health benefits of sleep. And one of the obvious signs of lack of sleep is puffy eyes, red eyes, or dark circles under the eyes - they need their sleep! Make sure you are getting enough sleep, and that it’s good quality sleep, every night.
6. Create an eye-friendly environment
It is harder and harder now to avoid using computers and phones, and all that screen time is hard on our eyes because they have to work hard to filter out the ‘blue light’ that screens are emitting. So when you are on a device, make sure to adjust your lighting - on the device and in your environment - so you aren’t squinting and it’s not glary. Try and maintain 20-24” between you and your screen, and take regular breaks - a good rule is every 20 minutes, focus on something at least 20 feet away, for about 20 seconds.
7. Protect your eyes
If you’re out in the garden, in the car driving, or in the garage working, make sure you’re wearing adequate eye protection. Sunglasses are critical for protecting your eyes against UV light, so select a pair of glasses with both UVA and UVB protection - there should be a sticker or label on the glasses telling you this when you buy them. If you’re crafting or building, wear glasses to protect against chemicals, objects, or materials from going into your eye. Keeping your hat on while you’re outside is also a great way to increase eye protection, and prevent conditions that cause bad eyesight or vision blurry in one eye or both.
8. Check your eyes regularly
Eyesight tests should be a part of your regular check up - don’t wait until you have blurry vision suddenly or something goes wrong with your eyes. Eye exams can be effective in detecting and diagnosing problems before they become serious, and many times issues can be corrected if doctors catch it early. Doctors can adjust prescriptive lenses that may not be appropriate for your eyes any longer, identify if you need a corrective lens to compensate for lens damage, and even diagnose diabetes from the health of your retina, so don’t avoid this important part of your health exam.
9. Wash your hands regularly
Your hands come into contact with all sorts of substances, germs, chemicals and bacteria throughout the day. And every time you rub your eyes or touch your eyes, you may be transferring those germs and chemicals into your eyes. Conjunctivitis and common colds are commonly transferred from our hands into our eyes, so keep your hands clean by washing them regularly and being conscious of cleaning your hands before you go near your eyes. This is even more important if you wear contact lenses! Hands and lenses should be washed before entering the eye, and make sure you replace your lenses as advised, to prevent eye infections.
10. Know your family history
Did you know that glaucoma can be hereditary? Age-related macular degeneration, retinal degeneration, and optic atrophy are all hereditary eye conditions, so it might be worth asking your siblings or parents if they know of anyone in the family who has had eye problem in the past, or in the present. If you have a higher risk of some conditions because of your genes, your doctor can keep an eye out (pardon the pun!) for any warning signs and address the condition early on.
*Court, H., McLean, G., Guthrie, B. et al. Visual impairment is associated with physical and mental comorbidities in older adults: a cross-sectional study. BMC Med 12, 181 (2014).
Is there any condition that isn’t improved when we exercise? Even your eyes benefit when you get your daily dose of exercise - all that blood pumping through your body keeps the blood supply up, sending critical oxygen and nutrients to the eye, and cleaning away the toxins. It doesn’t have to be strenuous - a walk around the block for at least 20 minutes will reap benefits for your eye health.
2. Eat for your eyes
Do carrots help your vision? Yes! There are lots of foods that are high in Vitamins A, C, E, copper and zinc, that all contribute towards healthy eyes and good vision. Antioxidants also help to fight off macular degeneration which is increasingly prevalent in ageing populations. Stock up on foods like dark leafy green vegetables, sweet potatoes and pumpkin, red capsicums, strawberries and citrus fruits, eggs, wild salmon and mackerel, flaxseed, and of course, lots of carrots! The eye has lots of little blood vessels that feed it these nutrients, so avoid excessive alcohol and high fat diets as these can leave fatty deposits that restrict blood flow to your eyes.
3. Give your eyes exercises to do regularly
Eyes have little muscles just like the rest of the body, and these muscles need exercising too! Rolling your eyes may be rude in public, but it’s a great exercise to do in private - start by looking up, then look to the side, down, other side, and back. Repeat 10 times in each direction. Look down at your finger as you touch it to your nose. Take your hand forward and away from you while keeping focused on the finger. When your arm is outstretched, look into the distance, then look at your finger, and bring it back in to touch your nose. Repeat 10 times.
4. Get healthy and stay fit
Keeping your weight and waistline in a healthy range is good for your whole body, including your eyes. People who are overweight or obese are more likely to suffer from Type 2 diabetes, which is a big problem for your eyes - the condition can cause damage to the little blood vessels in your eyes, and diabetes is one of the leading causes of blindness and vision impairment today. High blood pressure and chronic inflammation can also have adverse effects on your vision, so it’s another reason to keep exercising and eat well, to keep those extra kilos off.
5. Give your eyes a break
We know that if we’re sitting or standing for long periods, it’s good to change position and stretch - it’s just the same for our eyes. Closing your eyes and resting them for just a moment or two gives them a break and lubricates the eyeball, ensuring they don’t start to suffer from fatigue. This is especially important if you’re looking at a screen for long periods of time. But it’s not just short rests that your eyes need - more and more we are hearing of the health benefits of sleep. And one of the obvious signs of lack of sleep is puffy eyes, red eyes, or dark circles under the eyes - they need their sleep! Make sure you are getting enough sleep, and that it’s good quality sleep, every night.
6. Create an eye-friendly environment
It is harder and harder now to avoid using computers and phones, and all that screen time is hard on our eyes because they have to work hard to filter out the ‘blue light’ that screens are emitting. So when you are on a device, make sure to adjust your lighting - on the device and in your environment - so you aren’t squinting and it’s not glary. Try and maintain 20-24” between you and your screen, and take regular breaks - a good rule is every 20 minutes, focus on something at least 20 feet away, for about 20 seconds.
7. Protect your eyes
If you’re out in the garden, in the car driving, or in the garage working, make sure you’re wearing adequate eye protection. Sunglasses are critical for protecting your eyes against UV light, so select a pair of glasses with both UVA and UVB protection - there should be a sticker or label on the glasses telling you this when you buy them. If you’re crafting or building, wear glasses to protect against chemicals, objects, or materials from going into your eye. Keeping your hat on while you’re outside is also a great way to increase eye protection, and prevent conditions that cause bad eyesight or vision blurry in one eye or both.
8. Check your eyes regularly
Eyesight tests should be a part of your regular check up - don’t wait until you have blurry vision suddenly or something goes wrong with your eyes. Eye exams can be effective in detecting and diagnosing problems before they become serious, and many times issues can be corrected if doctors catch it early. Doctors can adjust prescriptive lenses that may not be appropriate for your eyes any longer, identify if you need a corrective lens to compensate for lens damage, and even diagnose diabetes from the health of your retina, so don’t avoid this important part of your health exam.
9. Wash your hands regularly
Your hands come into contact with all sorts of substances, germs, chemicals and bacteria throughout the day. And every time you rub your eyes or touch your eyes, you may be transferring those germs and chemicals into your eyes. Conjunctivitis and common colds are commonly transferred from our hands into our eyes, so keep your hands clean by washing them regularly and being conscious of cleaning your hands before you go near your eyes. This is even more important if you wear contact lenses! Hands and lenses should be washed before entering the eye, and make sure you replace your lenses as advised, to prevent eye infections.
10. Know your family history
Did you know that glaucoma can be hereditary? Age-related macular degeneration, retinal degeneration, and optic atrophy are all hereditary eye conditions, so it might be worth asking your siblings or parents if they know of anyone in the family who has had eye problem in the past, or in the present. If you have a higher risk of some conditions because of your genes, your doctor can keep an eye out (pardon the pun!) for any warning signs and address the condition early on.
*Court, H., McLean, G., Guthrie, B. et al. Visual impairment is associated with physical and mental comorbidities in older adults: a cross-sectional study. BMC Med 12, 181 (2014).