Download See the benefits of a health lifestyle

See the
benefits of
a healthy
lifestyle
Sponsor of National Eye Week 2009
Healthy Eyes, Healthy You!
The Eyecare Trust is a registered
charity that exists to promote
awareness of ocular health and
the importance of good eye care.
As the number of people with sight-threatening eye conditions continues to rise we are
“uncovering
growing evidence that lifestyle factors play a significant role in determining the
long-term health of our eyes.
Making the right lifestyle choices from the start can help preserve your vision. However, it’s never
too late to start making changes, as in some instances vision that is already in decline can be
restored by following a healthy diet, taking regular exercise and generally cutting down on the
things that we know are bad for us like cigarettes and alcohol! Read on to find out how your
lifestyle could be affecting the quality of your vision.
”
At Simplyhealth, health is the most important thing of all.
So we offer individuals and families a range of health plans
that provide cover towards check-ups, treatment and
emergencies. Helping them budget for the costs of expected
and unexpected healthcare. A cash plan for example means
that every time someone visits the optician they will receive
money back, up to an annual limit. In a world where so many
people can’t be bothered, we’re proud to be the ones that can.
Smoking Drinking Weight Diet Obesity Exercise Nutrition Antioxidants Smoking Drinking
Weight Diet Obesity Exercise Nutrition Antioxidants Smoking Drinking Weight Diet Obesity
Exercise Nutrition Antioxidants Smoking Drinking Weight Diet Obesity Exercise Nutrition
Antioxidants Smoking Drinking Weight Diet Obesity Exercise Nutrition Antioxidants
Smoking Drinking Weight Diet Obesity Exercise Nutrition Antioxidants Smoking Drinking
Weight Diet Obesity Exercise Nutrition Antioxidants Smoking Drinking Weight Diet
Obesity Exercise Nutrition Smoking Drinking Weight Diet Obesity Exercise Nutrition
Iain Anderson, Chairman, Eyecare Trust
At Simplyhealth, we think health is the most important thing of all and that’s why we are proud to
“support
the Eyecare Trust. As this booklet explains, there are a number of lifestyle choices which
can have an impact on a person’s eye health. Worryingly, recent research by the Eyecare Trust and
Simplyhealth has found that cost can also have an impact, with 75 per cent of people putting off
having their eyes tested through concerns over the examination fee and the subsequent expense of
glasses or contact lenses.
Having your eyes tested needn’t be expensive, as there are many options available to help people
budget for eyecare. Cash plans, such as those from Simplyhealth, provide cover for eye tests,
prescription glasses and sunglasses, and contact lenses, plus other healthcare benefits such as
dental care and complementary therapies. We hope that by taking away the financial bother of
visiting the optician, you will be able to enjoy regular appointments to check the health of your eyes.
”
Raman Sankaran, Sales and Marketing Director – Direct, Simplyhealth
SMOKE
GETS IN
YOUR
EYES
SMOKE GETS IN YOUR EYES
Blind to the risk of
sight loss
Smokers have a significantly
greater risk of sight loss than
non-smokers. Yet, worryingly,
awareness of blindness from
smoking, amongst Britain’s
13 million smokers, is low
(9.7%) compared to lung
cancer (92.2%) and heart
disease (87.7%)1.
Toxic chemicals in tobacco
smoke can damage the
delicate surface and the
internal structure of the eye.
This can lead to an increased
risk of many eye conditions
including age-related macular
degeneration (AMD), nuclear
cataracts; thyroid eye
disease; dry eye and poor
colour vision.
Smoking is a key risk factor
for both ‘wet’ and ‘dry’ AMD.
AMD is the leading cause of
blindness in the developed
world and affects 600,000
people in the UK.
Double or quit
Smokers are twice (47%)2 as
likely to suffer AMD than
non-smokers and also likely
to suffer from the condition
earlier than non-smokers.
The average age for a
non-smoker to develop AMD
is 74.4 years of age. This is
five years later than smokers,
whose average age is 69.2
years3.
Smokers are also likely to
experience a more rapid
progression of AMD and a
poorer outcome of
treatment.
Smoking increases your
risk of developing cataracts
as tobacco toxins cause
oxidative damage to the lens
proteins.
The risk of nuclear cataracts
(those that form in the
centre ‘nucleus’ of the lens)
is 2.9 times greater in
smokers4.
Smoking facts
One in four adults in the UK smoke.
Cigarettes contain 4,000 chemicals including tar, arsenic and
ammonia.
Tobacco chemicals damage blood vessels inside the eye and
interfere with tear production and the health of the cornea.
Fear of blindness is as compelling a motivation to quit
smoking as fear of lung cancer, heart disease, and stroke.
SMOKE GETS IN YOUR EYES
Sore, gritty eyes
Smoking increases your risk
of thyroid eye disease – sore,
gritty eyes – by up to eight
times5.
Smoking cigarettes has also
been found to increase the
risk of dry eye syndrome and
can exacerbate existing eye
conditions7.
Thyroid eye disease affects
more than 400,000 people in
the UK6.
Colour vision
Smokers who consume
more than 20 cigarettes per
day may suffer colour vision
defects as a result8.
The conjunctiva – the clear
membrane that covers the
sclera (the white part of the
eye) and lines the inside of
the eyelids – is sensitive to
airborne chemicals, fumes,
and irritative gases that
originate in tobacco smoke.
This can lead to a reddening
of the conjunctiva, excessive
tear production and general
discomfort.
NUTRITION AND THE EYE
NUTRITION AND THE EYE
NUTRITION AND THE EYE
Eat right for good sight Vitamins B and E can help
A poor diet can put your
sight at risk. Yet, awareness
of the link between diet and
good eye health is low. 60%
of people surveyed by the
Eyecare Trust had no idea
that what they eat can affect
the health of their eyes9.
Eye-friendly nutrients found
in many fruit and vegetables
and fatty acids in fish oils can
all help protect your sight.
Eliminate free radicals
Kiwis, spinach and oranges
are all good sources of
Vitamin C, which is a key
antioxidant, and vital for
eliminating free radicals that
cause eye damage.
protect against cataracts
whilst omega-3 fish oils help
maintain healthy blood
vessels inside the eye.
Research has shown that
eating just one portion of fish
a week can reduce your risk
of developing AMD by up to
40%10.
It’s also been shown that
eating three portions of
fruit a day reduces your risk
of developing age-related
macular degeneration by
more than a third11.
Nutritional advice
To help keep your eyes
healthy for longer the Eyecare
Trust has put together some
simple nutritional advice:
Try to eat the recommended
five portions of fruit and
vegetables a day.
Ten top superfoods for
good eye health.
Maintain a low-fat diet. A
diet high in fat and cholesterol
can lead to a build-up of
fatty deposits in the blood
vessels under the macula,
which can hamper blood flow
and increase the risk of agerelated macular degeneration.
Spinach, kale and green
leafy vegetables. These
plants are rich in carotenoids,
especially lutein and
zeaxathin. Lutein, a yellow
pigment, helps protect the
macula from sun damage.
Eat foods rich in antioxidants
(beneficial chemicals found
in vitamins and minerals) that
may neutralise ‘free radicals’
which can injure healthy cells.
Papaya. This juicy yellow
fruit is a good source of beta
carotene which helps to
prevent free radical damage
inside the eye.
Eye healthy foods include:
leafy green vegetables,
carrots, melons, papaya,
tomatoes, red peppers,
blueberries, plums, red
grapes and aubergines.
Fruits and vegetables
contain vitamins A, C, and
E and beta-carotene. Yellow
vegetables, such as carrots
and squash, are important for
good daytime vision.
Cold water fish
(sardines, cod, mackerel,
tuna). Cold water fish are an
excellent source of DHA, and
omega-3 fatty acids, which
provide structural support
to cell membranes and are
recommended for dry eyes,
the treatment of macular
degeneration, and general
sight preservation.
Eggs are rich in cysteine,
sulfur, lecithin, amino acids
and lutein. Sulfur helps
protect the lens of the eye
from cataracts.
Garlic, onions, shallots
and capers. These are
also rich in sulfur, which is
necessary for the production
of glutathione, an important
antioxidant required to help
maintain health sight.
Nuts and berries are high
in the beneficial omega-3
fatty acids, which help lower
cholesterol and
stabilise cell membranes.
Soy contains essential fatty
acids, phytoestrogens,
vitamin E and natural
anti- inflammatory agents.
Blueberries and grapes.
These fruits contain
anthocyanins, which can help
improve night vision.
Virgin olive oil This is a
mono-unsaturated oil, and is
a healthy alternative to
butter and margarine.
WATCH YOUR WEIGHT
A weighty issue
More than half of all British
adults weigh more than their
recommended weight and an
astonishing 23% are obese12.
This can lead to eye health
problems.
Maintaining a healthy weight
helps preserve macula
pigment density which, in turn,
helps protect the retina against
the breakdown of cells and the
onset of AMD.
WATCH
YOUR
WEIGHT
High BMI = low PD!
Recent research in Israel and
Singapore13 has established the
link between obesity and eye
health problems, while studies
in the USA have shown how
people with a high Body Mass
Index (BMI) tend to have low
pigment density (PD), putting
them at greater risk of AMD.
People who are genetically
predisposed to AMD (those
with a family history of the
condition) must be particularly
careful about their weight as
their risk of the condition
can rise by almost 300% if they
are obese.
Damage to blood vessels in
the eye caused by excess
body weight has also been
linked to the onset of
glaucoma.
Increased risk of diabetes
Early obesity is associated
with diabetes. Someone with a
BMI of 35 or more is up to 80
times more likely to develop
diabetes than someone with a
BMI of less than 22.
60% of people with type two
diabetes will develop diabetic
retinopathy – a disease of the
retina that can ultimately lead
to total sight loss.
Overweight people are also
twice as likely to develop
cataracts.
Body Mass Index is a measure
of body fat based on height
and weight that applies to both
men and women.
BMI Results
18.5 and under = underweight
18.5 – 25 = ideal weight
25 – 30 = overweight
30+ = obese
Calculate your BMI
To calculate your BMI simply divide your weight in
kilogrammes by your height in metres squared. For
example, if you weigh 10 stone (63.5kg) and are 5ft 7in
(1.7m) tall, the calculation is 63.5 ÷ 1.72 (2.89).
Your BMI = 22 (ideal weight range)
REGULAR EXERCISE / EXCESS ALCOHOL
REGULAR
EXERCISE
Work it out!
It’s a little known fact that
regular exercise can help
maintain good eye health.
In fact, a recent survey by
the Eyecare Trust revealed
that only 12% of us know
that regular exercise can be
beneficial for our eye health14.
The eyes need oxygen to
stay healthy and comfortable.
Lower intraocular pressure
Aerobic exercise can help
increase oxygen supply to the
optic nerve and lower pressure
that builds up in the eye.
Reducing intraocular ‘eye’
pressure can help control
conditions such as glaucoma
and ocular hypertension.
Studies commissioned by the
Glaucoma Foundation
indicated that glaucoma
patients who exercise at
least three times a week can
reduce their intraocular eye
pressure an average of 20
per cent.
ALCOHOL
Regular exercise can also
improve blood flow to the
retina and the optic nerve.
Aerobic exercise has also
been found to prevent the
progression of diabetes,
which in severe cases can
lead to diabetic retinopathy
and total sight loss.
Excess alcohol
While a small amount of
red wine can be beneficial
for your eyes – it contains
powerful antioxidants – too
much alcohol can lead to
sight loss.
30 mins five times a week
The Department of Health
recommends doing 30
minutes exercise five days a
week.
Excess alcohol can interfere
with your liver functions and
reduce the production of
glutathione.
Brisk walks, cycling and
swimming are all excellent
ways to reduce intraocular
pressure and maintain
healthy eyes.
Glutathione prevents a
particular kind of cell
damage that can lead to the
development of cataract,
glaucoma and retinopathy.
REFERENCES
1. Perceptions of blindness related to smoking: a hospital-based cross-sectional study, G Bidwell et al
2. Ronald Klien et al, Arch Ophthalmol. 2008;126(1): 115-121
3. Ronald Klien et al, Arch Ophthalmol. 2008;126(1): 115-121
4. BMA Tobacco Control Resource Centre 2006
5. Tayside University NHS Trust
6. National Institute for Clinical Excellence
7. Satici A, Bitiren M, Ozardali I, et al. The effects of chronic smoking on the ocular surface and tear
characteristics: a clinical, histological and biochemical study. Acta Ophthalmology Scand 2003;81:583-7
8. Erb C; Nicaeus T; Adler M; Isensee J; Zrenner E; Thiel HJ Graefes Archive for Clinical Experimental
Ophthalmology. vol. 237, no. 5 (1999 May): 377-80
9. Eyecare Trust healthy eye, healthy you research 2006
10. Dietary Fatty Acids and the 5-Year Incidence of Age-related Maculopathy, Brian Chua et al
11. Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk age-related
maculopathy. Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Arch Ophthalmol. 2004 Jun:
122(6): 883-92
12. Economic and Social Research Council, Diet and obesity in the UK
13. Professor Michael Belkin and Dr Zohar Habot-Wilner of the Goldschleger Eye Institute, Tel Aviv, and
Tien Wong of the Singapore Eye Research Institute.
14. Eyecare Trust healthy eyes, healthy you research 2006
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