Are you struggling to read this sentence? According to a National Health and Aging Trends Study, over 25% of American adults aged 71 and older have vision impairments. Poor senior vision care could affect your mobility, ability to function, and quality of life.
Eating the worst foods for eye health could increase your risk of vision loss and other conditions. In fact, your eye and heart health are connected.
What can you do for vision decline prevention in elderly seniors in Hillsborough, NC? Read on for our eye health nutrition tips to find out!
Vision Decline Prevention for Elderly Adults
A USDA analysis of federal health data determined that less than half of Americans aged 71 and older don’t meet healthy eating pattern guidelines. Less than 25% met the requirements for dairy, fruits, and vegetables.
Failing to eat nutritious, whole foods may cause your eye health to decline. Without the right vitamins and minerals, cells and tissues in the eyes may deteriorate. Here are a few ways diet and senior vision care are connected.
Impaired Vision
Our eyes rely on complex cellular networks, including photoreceptor cells, to process visual information. These cells can’t function without essential nutrients, which may lead to:
- Reduced visual acuity
- Impaired night vision
- Vision loss
Declined Structural Integrity
Essential vitamins and minerals help cells and structures maintain their integrity. Failing to eat a balanced, nutritious diet may cause cells to deteriorate. Eye problems may develop, such as weakened blood vessels and corneal degeneration.
Weakened blood vessels in the eyes can disrupt the flow of oxygen and blood to the retina. This may result in vision loss, blurred vision, and blindness.
Oxidative Stress and Cellular Damage
Oxidative stress is an imbalance between antioxidants and free radicals. Free radicals can cause cellular damage, increasing the risk of eye diseases and vision loss.
Vitamins E and C are antioxidants that may help protect cells from damage. These vitamins are found in whole foods, such as fruits and vegetables.
Increased Risk of Eye Conditions
Overeating foods that affect eyesight negatively may increase your risk of:
- Age-related macular degeneration (AMD)
- Diabetic retinopathy
- Cataracts
- Dry eye syndrome
An estimated 18.34 million Americans aged 40 and older may have early-stage AMD. AMD can cause blurry vision, difficulty recognizing faces, and other vision issues.
Weakened Eye Defence Mechanisms
Your eyes’ natural defense against cellular damage may decline if you neglect eye health nutrition. Eating foods rich in lutein and zeaxanthin may help protect the eyes from:
- Harmful UV rays
- Oxidative stress
- Environmental stressors
Worst Foods for Eye Health
Eating the worst foods for eye health may cause inflammation, increasing your risk of serious health conditions. Here are some foods that affect eyesight negatively.
Sugary Drinks and Snacks
Sugary, processed foods can trigger inflammation. Beverages that are high in sugar include:
- Energy drinks
- Sports drinks
- Soda
- Fruit juice
- Cocktails
Consuming excess sugar may increase your risk of type 2 diabetes. Sugar also causes weight gain, inflammation, and high blood pressure.
Eye health and heart health are connected. For example, high blood pressure can cause damage to the eye’s main blood supply (retinopathy). These may cause swelling, clots, and blurred vision.
Simple Carbs
Consuming simple carbs can cause blood pressure spikes. These foods include:
- Candy
- Breakfast cereal
- Pasta
- Baked goods
High blood pressure can increase your risk of AMD and vision loss. Try replacing these foods with complex carbs, which are high in resistant starches and fiber. It takes the body longer to break down these foods, which may reduce the risk of blood sugar spikes.
Cooking Oils
According to JAMA Ophthalmology, high consumption of linoleic acid is associated with a higher risk for AMD. Linoleic acid is found in cooking oils like:
- Sesame
- Safflower
- Sunflower
- Soybean
- Corn
Limit your intake of fried foods, which are cooked in trans fats. These foods can increase your LDL (“bad”) cholesterol levels, increasing inflammation.
Excess inflammation can increase your risk of AMD and diabetic retinopathy. A diet high in these foods may also increase your risk of stroke, type 2 diabetes, and heart disease.
Processed Foods
Processed foods are high in sodium, which may increase your risk of high blood pressure. Remember, your eye and heart health are connected. Avoid pre-packaged foods, including soups, canned meats, and tomato sauces.
As you cut these foods from your diet, consider exploring your senior living community’s dining program. You can find healthy, nutritious foods that align with your health goals. With help, you can create a personalized healthy aging diet with eye health in mind.
Eye Health Nutrition Tips
Before changing your diet, talk to your Hillsborough, NC doctor. They’ll help you develop a balanced diet for vision decline prevention for elderly seniors. Here are some eye health nutrition tips to get you started.
Create a Meal Plan
Work with a doctor or nutritionist to create a personalized meal plan. Planning meals can help you avoid impulse buys, including processed foods that are detrimental to your eye health.
Eat Whole Foods
Plan your diet around whole foods, including:
- Whole grains
- Meat, poultry, and seafood
- Milk, yogurt, and cheese
- Nuts, seeds, and beans
- Fruits and vegetables
- Eggs
These whole foods are rich in fiber, vitamins A, C, and E, and zinc. These vitamins and minerals support eye health. Whole foods have a lower glycemic load, meaning they slow the increase of blood sugar levels.
Reduce Sodium Intake
Avoid processed foods, which are high in sodium. Sodium may cause the body to retain excess liquid, which may increase blood pressure levels.
Exercise
Pair these eye health nutrition tips with a regular exercise regimen. You can explore your senior living community’s fitness program for classes.
Prioritize Senior Vision Care
Remove these worst foods for eye health from your routine. Instead, explore your senior living community’s dining program to curate a healthy aging diet.
Look no further than TerraBella Hillsborough, where we take a person-centered approach to enhance your quality of life. Enjoy our exclusive lifestyle programs, including Sensations Dining and Dimensions Health & Fitness, to protect your eyes and overall health.
Discover personalized service and superior care that earned us the distinction of a Best Memory Care Community by the U.S. News & World Report. Contact us now to schedule your tour.
