Many people with diabetes develop impaired vision over time. The 3 most common eye diseases related to diabetes are retinopathy, cataracts, and glaucoma. All three can cause blurry vision and some can lead to blindness.
It is important to note that the dry climate in Arizona and New Mexico makes it naturally more difficult to manage eye diseases. It is easy to become dehydrated, even during the winter months, which can cause complications with managing eye health. ACN’s care coordination team always recommends anyone living with an eye disease to drink a lot of water and stay hydrated year-round.
According to Amy McCallister, RD and Owner of AM Nutrition Services, vision loss has been directly linked to a lower quality of life as it increases fall risk, loneliness, anxiety, and social isolation. McCallister is passionate about giving people the tools they need to keep their eyes performing at their best. Check out her top tips for better eye health below.
Have you gotten your eyes checked recently? If not, we encourage you to schedule an appointment with your doctor today to make sure you are up-to-date on the eye health screenings recommended for you. Call our concierge at 602.406.7226 if you need help scheduling an appointment.
1. Keep Your A1c in Target Range
“Keeping blood sugar in target range will go a LONG way with healthy vision,” McCallister said. She specifically recommends focusing on the macronutrients listed below to manage your A1c:
- Carbohydrates: Monitor carbohydrates in each snack/ meal. Eating too many carbs can lead to high blood sugar levels.
- Fiber: This powerhouse macronutrient slows the release of glucose into your system.
2. ADD Key Nutrients to Your Diet
McCallister placed a strong emphasis on focusing on the foods you can add to your diet, rather than foods you should remove. She recommends keeping an eye on the nutrients listed below:
- Fiber: McCallister recommends at least 25-30 grams of fiber per day. “Along with slowing the release of glucose, foods with a lot of soluble fiber can help lower your “bad” LDL cholesterol level,” McCallister said.
For more fiber:
- Oatmeal or oat-based cereal
- Whole grains and barley
- Beans and lentils
- Nuts
- Eggplant
- Okra
- Fruits that contain pectin: apples, strawberries, grapes, and citrus
2. Omega-3s: McCallister recommends about 2 servings per week. Omega-3s are linked to lower rates of diabetic retinopathy because they have been proven to guard against inflammation and abnormal growth of blood vessels in the eyes. “They also help your cholesterol, which is good for your blood vessels and therefore good for your eyes,” McCallister said.
For more Omega-3s:
- Fatty fish: Salmon, halibut, albacore tuna, mackerel, and sardines
- Flaxseed
- Walnuts
- Chia seeds
3. Lutein and Zeaxanthin: “Lutein and zeaxanthin are carotenoids found in the retina, and dietary intake of these compounds has been shown to have antioxidant properties and to improve pigment density in the macula,” McCallister said. “This pigment protects the cells in the macular area by absorbing excess blue and ultraviolet light and neutralizing free radicals.”
For more Lutein and Zeaxanthin:
- Broccoli
- Brussels sprouts
- Collard greens
- Kale, romaine lettuce, and spinach
- Corn
- Eggs
- Nectarines, oranges, and papayas
4. Beta-Carotene: Our bodies convert beta-carotene to Vitamin A, which helps prevent dry eyes and night blindness.
For more Beta-Carotene:
- Sweet potatoes
- Carrots
- Butternut squash
- Spinach and collard greens
- Liver
- Milk
- Eggs
5. Vitamin C: A powerful antioxidant that can reduce oxidative stress and damage to the retina.
For more Vitamin C:
- Kiwi
- Raw red peppers
- Strawberries
- Broccoli and brussels sprouts
6. Vitamin E: Has been linked to lower risk of cataracts and age-related macular degeneration (AMD).
For more Vitamin E:
- Sunflower seeds
- Almonds
- Hazelnuts
- Sunflower oil
- Wheat germ
7. Zinc: Also linked to lower rates of AMD.
For more Zinc:
- Oysters and crab
- Beef and pork
- Baked beans
- Cashews
“Research hasn’t proven how much of these nutrients we need in order to prevent eye problems, but we know that following a heart-healthy diet eating fish twice a week and at least 5 servings of fruits and vegetables daily, along with consistent blood glucose readings can absolutely help maintain excellent vision health,” McCallister said.
3. Know Your ABCs
McCallister encourages anyone living with diabetes to follow up with their doctors and to know their diabetes “ABCs,” which are listed below.
- A1c: The average measure of your blood sugar for 3 months. It is important to know your target range and continue working with your team of doctors to reach that goal.
- Blood pressure: High blood pressure can damage blood vessels in your retina (leading to retinopathy), so McCallister stresses the importance of striving for <130/80mm Hg to keep your eyes healthy.
- Cholesterol: McCallister recommends knowing your target range for cholesterol and getting this checked annually. Common high cholesterol symptoms include:
- Blurry vision
- Seeing dark spots
- Yellowing of the skin around the eyes
4. Quit Smoking
Smoking coupled with uncontrolled diabetes can increase your risk of developing diabetic retinopathy significantly. It also doubles the risk of age-related macular degeneration (AMD). Work with your doctor to kick the habit and protect your vision.
5. Perform Eye Exercises Regularly
If you are currently living with diabetic retinopathy or another eye condition, you can manage your vision health by doing exercises including:
- Palming: Rub your hands together to warm them up. Close your eyes and place the palm of each hand over the corresponding cheekbone. Cup your hand over each eye and breathe deeply for 5 minutes.
- Figure 8: Pick a point on the floor 10 feet away from you. With your eyes, trace an imaginary figure eight. Continue for 30 seconds, then switch directions.
- Non-reflex blinking: A blinking exercise may involve closing the eyes, pausing for two seconds, then opening them again. While the eyes are closed, the eyelids can be consciously squeezed tight for extra stimulation of the oil glands.
- Brock string exercises: To set up the Brock String, tie a loop on each end of the string. Attach one loop to a doorknob. Position the three beads. To do so, you’ll want to place the distance bead closest to the doorknob. The middle bead should sit 2-5 feet from you. The near bead should be 6 inches from your nose. Hold the string taught directly under your nose.
Need Assistance?
Did you find these ideas helpful, but you are still feeling like you need more support and guidance? If you are a member of Arizona Care Network (ACN), you can reach out to our concierge team for assistance finding an in-network dietitian or nutritionist and scheduling an appointment. McCallister’s practice is in-network for ACN members.
Adding these key nutrients to your diet can make a big difference in maintaining healthy vision if you are living with diabetes. Choosing to ignore your diet can have a negative impact on your overall health. If you or a loved one are struggling with healthy eating habits, we encourage you to reach out by calling 602.406.7226 or emailing members@azcarenetwork.org.
Source:
Amy McCallister, RD and Owner at AM Nutrition Services
