Glaucoma is the leading cause of irreversible blindness in Americans, affecting over 3 million people. While there is no cure, early detection and treatment can help slow its progression. Recent studies have suggested a potential link between nutrition and the risk of developing glaucoma. Learn to eat healthy for your eye health in this article.
What Is Glaucoma?
Glaucoma is a group of eye diseases that can damage the optic nerve and cause vision loss. While genetics play a role in the development of glaucoma, certain lifestyle factors, including nutrition, can also affect your risk.
What Are the Types of Glaucoma?
There are several types of glaucoma, but the most common is called primary open-angle glaucoma (POAG), accounting for 74% of all glaucoma cases in the United States. This type of glaucoma develops slowly over time and usually has no symptoms in the early stages. As the disease progresses, it can lead to peripheral vision loss and eventually total vision loss.
The exact cause of POAG is not fully understood, but researchers believe it is related to increased pressure inside the eye, called intraocular pressure (IOP). Normally, the eye produces and drains fluid to maintain a healthy IOP. But this drainage system becomes clogged over time, increasing this pressure, and damaging the optic nerve.
Other types of glaucoma, such as angle-closure glaucoma (10% of glaucoma cases) and normal-tension glaucoma (5% of glaucoma cases), have different causes and risk factors.
What to Eat to Reduce the Risk of Developing Glaucoma?
Antioxidants are compounds that protect our cells against oxidative stress and reduce the risk of chronic diseases. While many studies have focused on nutrients with antioxidants, such as Vitamins A, C, carotenes, and natural dietary nitrates, it can be difficult to identify a single source that is protective. Here are 5 simple dietary habits that can help protect you:
- Choose foods high in omega-3 fatty acids: Omega-3 fatty acids are healthy fats that are important for eye health. Cold-water fish, such as salmon and tuna, are good sources of omega-3s. You can also find omega-3s in nuts and seeds, such as flaxseeds and chia seeds.
- Limit caffeine and alcohol:
Want to enhance your eye health? Reduce caffeine and alcohol intake, as they may raise eye pressure. Opt for water instead!
- Watch your sodium intake:
High sodium levels can raise eye pressure and harm the optic nerve. Keep your daily intake below 2300mg.
- Consider supplements: Some studies suggest that certain supplements, such as vitamin C, vitamin E, and bilberry, may help reduce the risk of glaucoma. However, more research is needed to confirm these findings.
There are a lot of studies out there on eye health and nutrition. From one of the biggest studies, NHES,
- Coffee may increase risk due to raising homocysteine levels, an amino acid that, when present in high levels in the blood, is associated with an increased risk of cardiovascular disease.
- Tea, however, rich in caffeine, is also rich in flavonoids (polyphenols) and was shown to be protective for eye nerve health.
- Dark chocolate has also been shown to be protective.
Of course, there are many other studies out there, but most of them provide weak or no support for other factors to help glaucoma risk. A Keto diet may be helpful in preventing glaucoma, though correlation is still weak. Omega 3 and 6 may also decrease intraocular pressure.
But don’t let diet be the only thing you focus on. Read on for more.
Does Obesity Increase the Risk of Getting Glaucoma?
There is a very strong correlation between a higher BMI, especially from fat mass, and glaucoma risk. Basically, a higher BMI leads to greater intraocular pressure (IOP), which leads to glaucoma. But BMI is not the only indicator of weight that you should use.
In fact, the influence of other obesity markers such as waist circumference and total body fat mass are even MORE closely correlated with risk than BMI alone.
Likewise, metabolic syndrome, a cluster of at least 2 conditions including high blood pressure, high blood sugar, excess body fat, and abnormal cholesterol levels, will also increase the intraocular pressure.
Takeaways
Remember, a healthy diet is only one part of reducing your risk of glaucoma. Other lifestyle factors, such as regular exercise, not smoking, improving your weight, and getting regular eye exams, are also important for maintaining healthy eyes.