According to the American Foundation for the Blind, an estimated 51.9 million American adults experience some amount of difficulty seeing. About 35.1 million between the ages of 18 and 64 and 13.4 million 65 and older have vision loss.
Unfortunately, eating the worst foods for eye health while living in Hendersonville, NC, could lead to impairment. Poor vision can affect your mobility, independence, and quality of life.
Want to improve your senior wellness through nutrition? Read on to discover foods that harm eyesight!
Nutrition and Senior Vision
According to a USDA analysis of federal health data, less than 50% of American adults aged 71 and older met federal guidelines for healthy eating patterns. Less than one-quarter meet the requirements for fruits, vegetables, and dairy.
Failing to eat a healthy, nutritious diet could affect the health of cells and tissues in the eyes. Here are a few ways nutrition and senior vision are connected.
Oxidative Stress
Antioxidants like vitamins C and E protect your cells from harmful free radicals. Otherwise, free radicals can cause oxidative stress, leading to cellular dysfunction. This could contribute to the development of eye conditions.
Structural Integrity
Vitamins and minerals help the body maintain its structural integrity. Without them, eye tissues may deteriorate and weaken. This can increase the risk of eye problems like weakened blood vessels and corneal degeneration.
Impaired Vision
The eyes rely on photoreceptor cells and other complex networks to capture and process visuals. Without the right nutrients, these cells won’t function, potentially leading to:
- Vision loss
- Impaired night vision
- Reduced visual acuity
Eye Defence Mechanisms
Nutrients like lutein and zeaxanthin play roles in protecting the eyes from:
- Oxidative stress and cellular damage
- Harmful UV rays
- Environmental stressors
Without these nutrients, your eyes’ natural defense mechanisms may deteriorate. This leaves the eye more susceptible to damage.
Increased Risk of Conditions
Overeating foods that harm eyesight could increase your risk of eye conditions such as:
- Age-related macular degeneration (AMD)
- Dry eye syndrome
- Cataracts
- Diabetic retinopathy
According to Prevent Blindness, approximately one in 10 Americans aged 50 and older has the early form of AMD. About three in 10 aged 80 and older have early AMD.
Worst Foods for Eye Health and Aging
Certain foods can trigger inflammation, increasing your risk of developing serious conditions. Here are some foods that harm eyesight to remove from your diet.
Bread and Pasta
Our bodies digest simple carbohydrates faster than complex carbohydrates. This may cause a spike in blood pressure, potentially increasing your risk of vision loss and AMD. Simple carbs include:
- Pasta
- Baked goods
- Fruit juice and soda
- Breakfast cereal
- Candy
Try replacing these foods with complex carbs like whole grains and oats. Complex carbs are high in fiber and resistant starches, which can help you avoid blood sugar spikes.
Sugary Beverages
Sugary beverages sometimes contain seven to 10 teaspoons of sugar. These beverages include:
- Fruit juice
- Soda
- Sports drinks
- Energy drinks
High sugar intake could increase your risk of type 2 diabetes and heart disease. The blood vessels at the back of the eyes are connected to our heart health. Try replacing these beverages with green tea and water.
Processed Foods
Many processed and pre-packaged foods are high in sodium. Ready-to-eat foods can include:
- Snacks
- Tomato sauce
- Canned goods like soup
- Processed meals (hot dogs, deli meat, bacon)
These foods could cause high blood pressure, which is linked to:
- Hypertensive retinopathy
- Neuropathy
- Choroidopathy
Developing hypertensive retinopathy may lead to blurred vision and vision loss. Neuropathy can cause blood flow blockages that kill nerves, potentially leading to vision loss.
Consult your doctor about your blood pressure levels. They may recommend a low-sodium diet to benefit your eye and heart health.
Fried Foods
Deep-fried foods can increase your “bad” cholesterol levels, which are associated with:
- Type 2 diabetes
- Stroke
- Heart disease
Try to avoid cooking oils that are high in linoleic acid. This unsaturated fat may increase your risk of developing AMD and diabetic retinopathy.
Explore your senior living community’s dining program to find alternatives to these foods. Otherwise, consider adding regular exercise to your routine through a fitness program. Exercising can lower inflammation and free radical damage, potentially improving your overall health.
Vision-Friendly Diet Tips
Before making major changes to your diet, consult your doctor. They can make personalized recommendations based on your needs. Here are some vision-friendly diet tips they may suggest.
Eat Whole Foods
Whole foods are rich in fiber, vitamins, minerals, and antioxidants. Their lower glycemic load means they cause a slower increase in blood sugar levels than processed foods. They could help improve insulin resistance and lower the risk of type 2 diabetes.
Nutritious whole foods include:
- Whole grains (quinoa, brown rice, etc.)
- Plain yogurt
- Fruits and vegetables
- Nuts, seeds, and beans
- Meat, poultry, and seafood
- Eggs
Look for foods high in vitamins A, C, E, and zinc.
A vitamin A deficiency could increase your risk of night blindness or dry eyes. Vitamins C and E are antioxidants that may help protect the body from free radical damage. A zinc deficiency could increase the risk of night blindness.
Fiber helps regulate the digestive system. It can help reduce the risk of type 2 diabetes and heart disease. Foods high in fiber include almonds, whole grains, and apples.
Create a Meal Plan
Work with a doctor or nutritionist to create a personalized meal plan with your nutrition and senior vision in mind. Meal planning in advance will help you make smart food choices.
Explore your senior living community’s dining program. You can enjoy healthy, nutritious meals that contain the vitamins and minerals you need.
Watch Sodium Intake
Consuming excess sodium can cause the body to retain too much fluid. This could increase your risk of high blood pressure, potentially leading to vision problems. Reduce your sodium intake by avoiding processed foods.
Better Senior Wellness Through Nutrition
Overeating these worst foods for eye health may increase your risk of vision loss and AMD. Instead, add nutritious whole foods to your diet. Remember, relying on your senior living community’s dining program may help.
Look no further than TerraBella Hendersonville, the best senior living community in Hendersonville, NC. Our high-end amenities and exclusive lifestyle programs, including Sensations Dining and Dimensions Health & Fitness, can improve your longevity and quality of life. Contact us now to schedule a tour.
