The Worst Foods for Eye Health: What Seniors in Grand Junction Should Avoid
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Are you squinting as you read this sentence? According to a National Health and Aging Trends Study, almost 28% of older adults have visual impairment. Neglecting your nutrition and senior vision could cause blurry vision, affecting your mobility and quality of life.
Your diet could be to blame. Eating the worst foods for eye health can trigger inflammation, leading to major health concerns.
What are the foods that harm eyesight, and how can you improve your vision through nutrition? Read on for our eye health tips for seniors in Grand Junction, CO!
Nutrition and Senior Vision
A USDA analysis of federal health data found that less than half of American adults aged 71 and older meet the federal guidelines for healthy eating patterns. Less than 25% meet the requirements for fruits and vegetables, which contain eye-benefiting vitamins and minerals like:
- Vitamin A
- Carotenoids
- Vitamin C
- Flavonoids
- Vitamin E
- Selenium
- Omega-3 fatty acids
A nutrient-dense diet may keep eye cells and tissues from deteriorating. Here are more ways nutrition and senior vision are connected.
Impaired Vision
Our eyes process visual information using complex cellular networks. A nutrient-dense diet can help these cells function properly. Otherwise, you could experience:
- Vision loss
- Reduced visual acuity
- Impaired night vision
Cellular Damage
Free radicals are unstable molecules. When oxidative stress occurs, there's an imbalance between these cells and antioxidants in the body. Oxidative stress may increase your risk of Alzheimer's disease, heart disease, and other serious conditions.
Fruits and other whole foods contain antioxidants that can neutralize free radicals. This reduces the risk of oxidative stress and its resulting consequences.
Deteriorating Structural Integrity
Cells may deteriorate if you don't eat a balanced, nutritious diet. This deterioration can lead to weakened blood vessels and corneal degeneration.
Weakened blood vessels may disrupt the flow of oxygen and blood to your retinas. Blurred vision, vision loss, and blindness may occur.
Weakened Defense
Your eyes have a natural defense system against cellular damage. However, this system requires lutein and zeaxanthin, dietary carotenoids that play a role in eye health. They're found in the central part of the retina and act as antioxidants to protect the eyes from oxidative stress and light-induced damage.
Increased Risk of Conditions
Overeating foods that harm eyesight may increase your risk of:
- Cataracts
- Dry eye syndrome
- Age-related macular degeneration (AMD)
- Diabetic retinopathy
According to a study published in JAMA Ophthalmol, 18.34 million Americans aged 40 and older may have early-stage AMD. They may struggle with blurry vision and other issues.
The Worst Foods for Eye Health
The worst foods for eye health can trigger inflammation and oxidative stress. These reactions contribute to the progression of many chronic conditions. Try to avoid these foods as you consider your senior diet and eye care.
Simple Carbohydrates
Your body quickly digests simple carbohydrates, which can cause blood pressure to spike. Simple carbs include:
- Baked goods
- Pasta
- Breakfast cereal
- Candy
Having high blood pressure may increase your risk of AMD. Instead of eating these foods, consider consuming more complex carbs.
It takes the body longer to break down the resistant starches and fiber in complex carbohydrates. Adding these foods to your diet may reduce your risk of blood sugar spikes. Examples include brown rice, quinoa, and starchy vegetables.
Sugary Snacks and Beverages
Sugary foods and beverages can trigger inflammation. Try to drink less:
- Fruit juice
- Sports drinks
- Energy drinks
- Cocktails
- Soda
A diet high in sugar can increase your risk of type 2 diabetes and high blood pressure. Having high blood pressure can damage the eyes' main blood supply. The resulting retinopathy may cause blurred vision, swelling, and clots.
Try to drink water throughout the day. Water will prevent dryness and irritation while supporting overall eye function.
Processed Foods
Processed foods are often high in sodium and added sugar. Both may increase inflammation and cause high blood pressure.
Instead of eating processed foods, explore your senior living community's dining program. You can discover nutritious, delicious dishes made with eye health in mind.
Cooking Oils
A diet high in linoleic acid is associated with an increased risk for AMD, according to JAMA Ophthalmology. Try to avoid using cooking oils like:
- Corn
- Sesame
- Soybean
- Sunflower
- Safflower
Reduce your intake of fried foods or processed foods high in trans fats. These foods may increase "bad" cholesterol levels and trigger inflammation.
Eye Health Tips for Seniors
As you cut out the above foods, consider making a few changes to your routine. Here are a few eye health tips for seniors.
Eat Whole Foods
Design your diet around whole foods like:
- Fruits
- Vegetables
- Eggs and poultry
- Meat
- Seafood
- Nuts, seeds, and beans
- Whole grains
Choose foods that are rich in antioxidants, which can slow oxidation. Foods that are rich in antioxidants include berries, sweet potatoes, and avocados.
Incorporate healthy fats into your diet. They're rich in omega-3 and omega-6 fatty acids, which can benefit your vision. Foods rich in fatty acids include walnuts and fatty fish like salmon.
Create a Meal Plan
Work with experts at your Grand Junction senior living community. They can help you design a meal plan with nutrition and senior vision in mind.
Creating a meal plan can help you avoid snacking. If you don't have time to cook, rely on your community's dining program. You can discover delicious meals that offer the nutrients your eyes need to function.
Exercise
Consider using eye exercises to improve your vision. Eye exercises can strengthen eye muscles and reduce eye strain.
Prioritize Senior Diet and Eye Care
Eating the worst foods for eye health can trigger inflammation, increasing your risk of serious health issues. Instead, prioritize preventing vision decline in aging adults by adjusting your diet.
Remember, moving into a senior living community may help. Look no further than The Lodge at Grand Junction, the best senior living community in Grand Junction, CO.
We proudly offer our award-winning and industry-leading signature Vibrant Life® program, Elevate® dining, Generations Memory Care, and more exclusive lifestyle programs to enhance your quality of life. Contact us now to schedule a tour of our community.