Eye Health Info


Eye Conditions - SpecSavers 

Glaucoma - NHS

Common Eye Disorders and Diseases - CDC




Eye health is a broad and multifaceted area, encompassing various aspects, from prevention and management of eye conditions to dietary and lifestyle choices that contribute to long-term ocular health. The primary goal is to maintain optimal vision and prevent diseases such as cataracts, glaucoma, macular degeneration, and diabetic retinopathy.

Young Individuals should focus on preventing eye strain from screens, protecting their eyes from UV rays, and ensuring they have a diet rich in eye-supporting nutrients. Older Adults may need to manage age-related changes such as presbyopia, cataracts, and age-related macular degeneration (AMD), often requiring more targeted dietary support, lifestyle modifications, and regular eye examinations.


For Young Individuals:

Current Diet Recommendations:

  • Increase intake of leafy greens, colourful fruits, and omega-3-rich foods.
  • Limit processed foods and sugars, which can impact overall health and potentially increase the risk of conditions like diabetic retinopathy.
  • Intensify Consumption of Antioxidants and Vitamins: Vitamins A, C, E, and the mineral zinc have been associated with a reduced risk of eye diseases.
  • Incorporate Omega-3 Fatty Acids: Vital for retinal function and visual development.

For Older Adults:

Current Diet Recommendations:

  • Emphasise nutrients helpful in reducing the risk of AMD and cataracts, such as lutein and zeaxanthin, vitamin C, vitamin E, and zinc.
  • Regular hydration is crucial to maintain eye moisture and function.
  • Enhance Lutein and Zeaxanthin Intake: Obtain from kale, spinach, and other green vegetables.
  • Regular, Balanced Meals: Including whole grains and lean proteins to stabilise blood sugar levels; this is particularly important for those with diabetes to prevent diabetic retinopathy.

Lifestyle and Habits

For Young Individuals:

  • Limit Screen Time: Take periodic breaks using the 20-20-20 rule (every 20 minutes, look at something 20 feet away for at least 20 seconds).
  • Outdoor Activities: Encourage regular exposure to daylight, which may help reduce the risk of myopia.

For Older Adults:

  • Regular Eye Examinations: Crucial for early detection of eye diseases.
  • Quit Smoking: Reduces the risk of AMD and cataracts.
  • Eye Protection: Wear sunglasses with 100% UVA and UVB protection.

Supplements and Herbs

  • Multivitamin with Minerals: Ensures adequate intake of various eye-supporting vitamins and minerals.
  • Omega-3 Supplements: As fish oil or algal oil, for individuals who may not get enough omega-3s from their diet.
  • Magnesium (Chelated) could minimise eyelid twitching and eye cramps.

Note: Personalisation of supplement plans is essential. Dosage and suitability depend on individual health status and should be discussed with a healthcare provider.

In conclusion, prioritise regular eye examinations and tailor individual strategies to maintain eye health at different life stages. Consulting an optometrist or ophthalmologist could be beneficial if you haven't done so already.

Remember, the ascent to optimal health is a winding path akin to mountain trekking – full of ups, downs, and stretches that test endurance. You've mapped your route with wise choices in diet and lifestyle. Your practitioner is your steadfast guide, equipped to navigate you through the terrain of your unique health journey. Consistency and adaptability become your trusted companions, leading you to a summit of well-being that reveals a vista of vibrant health.