How to keep your eyesight sharp and eyes healthy as you grow old

Taking care of the health of your eyes and a sharp eyesight as you grow old is possible with the right diet. Include these superfoods packed with all the essential vitamins and minerals in your daily diet.

‘To see the beauty of life is a gift; to preserve that sight, a choice’

As you age, the fine threads of your vision often weave a story of change. A story that, if left untended, can diminish all the colours of life into muted tones. In other words, cause poor vision. Signs like blurry vision or trouble seeing in dim light are signs you need to take care of your eyes. But here’s the good news. Although these signs are worrying, they often mean there’s a chance to improve and restore your vision.

Getting older has its share of health problems. As you age, your eyes go through alterations. The lens becomes less flexible, affecting focus; the retinas show signs of wear, causing difficulty in differentiating colours or perceiving contrasts. Hence, nurturing this invaluable sense is important.

Multiple studies suggest that vitamins such as A, C, and E guard your eyes against age-related degeneration. Omega-3 fatty acids lend their prowess in combating dry eyes, while antioxidants like lutein and zeaxanthin protect you against macular degeneration.

Maintaining healthy eyesight is possible with the right diet. Include these in your daily diet.

Leafy vegetables: Leafy greens like spinach, kale, and collard greens are rich in lutein and zeaxanthin, antioxidants that shield the eyes against harmful light and reduce the risk of macular degeneration.

Nuts and seeds: Almonds, walnuts, and flaxseeds are powerhouses of vitamin E, combating oxidative stress in the eyes and thus support eye health.

Fish: Varieties like salmon, mackerel, and tuna are packed with omega-3 fatty acids. These help prevent dry eyes, cataracts and macular degeneration.

Legumes: Beans, lentils, and peas boast of ample zinc content. They help the absorption of vitamin A and contribute to the maintenance of healthy retinas.

Citrus fruits: Swap those unhealthy beverages for a refreshing glass of citrus fruit juice. Oranges, grapefruits, and lemons are a rich source of vitamin C, an essential antioxidant crucial for fighting age-related degeneration and bolstering the blood vessels within the eyes.

Eggs: The yolks, abundant in zinc, vitamin A, lutein, and zeaxanthin, fortify the eyes against oxidative stress and help preserve clear vision.

Carrots: A treasure trove of beta-carotene, carrots play a pivotal role in the production of vitamin A, essential for good night vision.

Here are some positive lifestyle changes that can help you improve your eye health as you age:

Eat a nutrient rich diet: Add the vibrant fruits and vegetables and celebrate the diverse hues of nature’s palette. Eat foods that are rich in vitamins (A, C, E), minerals, and antioxidants as they help to fortify the eyes against age-related degeneration.

Stay hydrated, it’s a game-changer: Water not only satisfies your thirst but also works wonders for your eyes, preventing dryness and maintaining crystal-clear eyesight. Adequate hydration is the key to keeping your eyes refreshed and rejuvenated.

Practice eye-exercises: Here’s a  ritual that can soothe and strengthen your eye muscles, thus amplifying focus and reducing strain. As you gently guide your eyes through these routines, feel the tension dissolve and notice the clarity returning, making these exercises an indispensable part in your eye care regimen.

Dive into eye yoga: An ancient practice finely tuned for ocular wellness, eye yoga stimulates circulation and ushers relaxation to your eyes. Engage in the Palming technique, Trataka, and Eye Rotation, known to ease eye strain, enhance visual concentration, and improve the vitality of your vision.

Mind your screen time: Indulging in marathon OTT series or endless Instagram scrolling have far-reaching repercussions on your eye health. Avoid prolonged screen exposure and implement the 20-20-20 rule: take a 20-second break every 20 minutes to focus on a distant object, giving your eyes the much-needed pause from constant screen engagement.

Sleep well: Get enough sleep to help your eyes rest and recharge. When you sleep well, your eyes get the chance to refresh and stay clear and strong.

Go for eye check-ups regularly: Often underestimated, regular visits to an eye specialist can help detect early signs of ocular issues, enabling timely interventions and preserving your precious vision.