The small lifestyle changes we make now can have a huge impact on how we age, particularly for eye and brain health.
We chat with Róisín Duggan and Professor John Nolan on the ways to look after our eye and brain health today to ensure a healthy future.
“What we eat, how much we move, the quality of our sleep, our exposure to the environment, our education, social connections and stress levels can all influence our long-term health,” they begin.
“You wouldn’t build a house using poor-quality materials, so it is worth considering the foundations that your daily habits are creating for your body and mind.”
“Many of the diseases we associate with ageing do not simply appear in later life. The processes involved can begin years, or even decades, earlier. Blood pressure, blood sugar, body weight, diet and physical activity during early and middle adulthood can have an important influence on our health as we age.”
“The encouraging news is that many of these factors are within our control. Small, positive changes can have a ripple effect across the body and it is never too early or too late to begin.”
Here are five science-backed ways to support the health of your eyes and brain.
Eat the rainbow
Try to include a wide variety of colourful fruits and vegetables in your diet. The rich colours found in foods such as peppers, sweetcorn, tomatoes, broccoli and leafy green vegetables come from naturally occurring compounds, including antioxidants called carotenoids.
Three particular carotenoids lutein, zeaxanthin and meso-zeaxanthin are found in high concentrations at the back of the eye, where they form what is known as macular pigment. This pigment helps to protect the delicate tissue of the retina and plays an important role in vision.
Research conducted at the Nutrition Research Centre Ireland has shown that increasing macular pigment through appropriate nutrition can improve aspects of visual function. Maintaining good nutrition may also contribute to protecting eye health as we age, particularly in relation to age-related macular degeneration, or AMD.
Plant foods also provide fibre, which supports our gut bacteria, helps us to feel full for longer and contributes to the management of blood sugar and body weight. Each plant contains a slightly different mixture of beneficial nutrients, so variety really is important.
A food-first approach is always advisable. When a supplement is being considered, choose one supported by published clinical research and independently tested for quality.
Get your omega-3s
Omega-3 fatty acids are important structural components of both the eye and the brain. One of these fatty acids, DHA, is found in particularly high concentrations in the retina and brain tissue.
Oily fish such as salmon, sardines and mackerel are among the best dietary sources. Aim to include oily fish regularly ideally once or twice each week. Plant foods such as walnuts, chia seeds and flaxseeds also provide a type of omega-3, although the body does not convert it efficiently into DHA and EPA.
For people who do not eat fish, a suitable fish-oil or algae-based supplement may be worth considering. Choose a reputable, independently tested product, particularly as the quality and composition of supplements can vary.
Keep moving
Physical activity benefits almost every system in the body. It supports cardiovascular health, helps regulate blood pressure and blood sugar, reduces inflammation and promotes healthy blood flow to vital organs, including the eyes and brain.
Exercise does not have to mean joining a gym or following an intense training programme. Walking, cycling, swimming, gardening, dancing or playing a sport all count. The most effective form of exercise is often the one you enjoy enough to continue.
Making activity social can also help. A walk with a friend, a family cycle or a weekly exercise class supports both physical health and social connection.
Good nutrition will help fuel your activity. Choose wholegrain carbohydrates and balance them with sources of protein and healthy fats while continuing to include plenty of colourful fruit and vegetables.
Protect your eyes from the sun
Most of us understand the importance of protecting our skin from excessive sunlight, but our eyes need protection too.
Light is essential for vision and helps to regulate our natural sleep wake cycle. However, excessive exposure to ultraviolet radiation and intense sunlight can contribute to damage within the eye over time.
Wear good-quality sunglasses that provide proper UV protection, particularly during prolonged periods outdoors or when sunlight is very strong. A broad-brimmed hat offers additional protection.
The effects of sunlight exposure can accumulate over many years, so protecting children’s eyes is important too. Sunglasses should not simply be a fashion accessory check that they provide genuine UV protection.
Make sleep a priority
Sleep is not simply a period of inactivity. It is an essential time during which the body repairs, restores and regulates many of the processes affected by the stresses of the day.
Consistently poor sleep can affect mood, concentration, appetite, blood sugar regulation and cardiovascular health. Good-quality sleep, on the other hand, supports the brain, eyes, body and mind.
Try to keep a regular bedtime and waking time, reduce screen use before bed, limit caffeine later in the day and make your bedroom as dark, quiet and comfortable as possible.
Start with one positive change
You do not have to transform your lifestyle overnight. Begin with one realistic step: add another colourful vegetable to dinner, take a daily walk, protect your eyes in strong sunlight or improve your bedtime routine.
These seemingly small choices can become powerful habits over time.
If you have diabetes, high blood pressure or another ongoing health condition, it is important to work with your GP to manage it, as these conditions can affect both eye and brain health. Regular eye examinations are also essential. If you notice any sudden or unexplained change in your vision, seek professional advice promptly.
To learn more about the science and the story behind our research, visit profjohnnolan.com. The documentary, A Vision for Vision, explores the remarkable connection between nutrition, the eye and the brain. Further information is available at avisionforvision.com.
