Protecting our eyesight becomes increasingly crucial, especially for those carrying excess weight. In this article, we'll explore effective tips to safeguard your vision while managing weight, ensuring your eyes remain healthy and vibrant for years to come.
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Impact of excess weight on your eyesight
If you're on the heavier side, you may have one more thing to worry about besides
acquiring chronic diseases: worsened eye health. Research from the University of
Montreal finds that conditions like obesity can harm the eye as a person ages, leading
to vision loss-causing conditions—primarily age-related macular degeneration (AMD).
That's because your immune cells can become deregulated and aggressive after
contact with stressors, including excess fat. These changes to the immune system can
damage your eyes.
If left unaddressed, you may experience early vision loss. Luckily, there are plenty of
ways to prevent this. Here are three of them.
1. Eat healthier
Your eyes need a variety of nutrients to maintain healthy vision. The good news is that the foods you can eat with those nutrients are the same ones that can help you lose weight. In other words, you'll hit two birds with one stone—you can get rid of the excess fat that alters your immune system and eyesight while also eating foods that can help your eyes recover. Start with this Celery Juice Weight Loss Recipe and my Clean Eating Plan For Weight Loss. Foods like carrots are good for your eyesight, so try making this Carrot Juice Recipe to enjoy weekly too.
Our post "How to Do a Sugar Detox and Reduce Sugar Cravings" recommends starting
by cleaning out your pantry. This step can help remove the temptation of eating
processed and sugary foods that may encourage weight gain instead of weight loss.
You can then restock your kitchen with healthier ingredients. Leafy greens like spinach, orange colored fruits and vegetables like carrots, cantaloupe, apricots, and sweet potatoes, and fish are all great foods to start with. These contain lutein and zeaxanthin to shield your eyes from UV rays that cause vision loss, beta-carotene that lowers your risk of developing cataracts and AMD, and Omega-3 fats that can protect you from both AMD and dry eye. They also contain the fiber and protein you need to stay full for longer and ultimately eat less each day. Then move onto the Benefits of a Low Sodium Diet.
2. Commit to exercising regularly
Complementing your new diet with regular exercise is the most effective way to burn the excess fat that may be worsening your vision. And like with food, it also serves a
second purpose by directly improving your eyesight.
Exercise lowers your blood pressure and cholesterol to healthier levels, minimizing the growth of blood vessels in your eyes that can lead to conditions like AMD, glaucoma—another disease that can cause vision loss—and diabetic retinopathy, a complication of diabetes.
Since overweight and obese individuals are more likely to be diagnosed with diabetes, this may be something you want to take special note of.
Aerobic activities are especially effective for increasing tear secretion and tear film
stability, properly lubricating the eyes and preventing pain and infections. Some aerobic exercises you can try are walking, cycling, and hiking.
However, it's important to note that most of these are outdoor activities where you'll be exposed to the sun—and overexposure to its UV rays is a significant risk factor for AMD.
Since your likelihood of developing this disease is already exacerbated by excess weight, it's best to wear sunglasses while you're exercising outdoors. Be sure to buy a pair from brands like Oakley, which are specifically designed for physical activity and are guaranteed to provide 100% UV protection. Also, make sure to stay hydrated with any outdoor activity or workouts - try Infused Waters, Cucumber Water, Watermelon Juice, and these Detox Drinks.
3. Get regular eye exams
As we covered above, excess weight can affect your vision because you're more likely
to have comorbidities linked to specific eye diseases, like diabetic retinopathy. That's
why it’s crucial to get an eye exam at least once every two years.
Optometrists are trained to spot symptoms of these issues you can't see yourself. The
blood vessels in a diabetic's eyes, for example, are often weaker and have tiny bulges
protruding from the walls. Only a comprehensive eye exam can detect them, so the
quicker you book an appointment, the sooner you can get a diagnosis, have the condition treated, and prevent obesity from permanently affecting your eye health.
That's especially vital since the advanced stages of conditions like diabetic retinopathy can lead to developing other diseases like glaucoma. If you experience eye issues such as sudden vision changes between your regular appointments, though, get in touch with your optometrist immediately.
Your weight is more closely linked to your eye health than you may realize. Try the tips above to prevent this relationship from causing any complications. As always, speak to a healthcare professional before starting any new healthcare regimens.
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