While vision naturally declines with age, several factors beyond aging affect visual acuity, according to "EatingWell."
Dr. Liz Daniels, a member of the American Academy of Pediatrics, states: "Your daily habits can either protect your eyesight or silently work against it." While excessive screen time is the most common factor linked to vision impairment, a surprising and often overlooked habit is physical inactivity.
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She explained that your level of physical activity—or lack thereof—can silently impact your vision over time in several ways:
1. The Vitality of Retinal Cells
The retina is one of the most metabolically active tissues in the body and relies on physical activity to maintain its health. Mitochondria, the "powerhouses" of our cells, are particularly abundant in visual cells. These cells require vast amounts of energy to function correctly and protect the eye from damage caused by UV rays and pollutants.
When people lack physical activity, mitochondrial function declines faster, and inflammation levels rise. This leads to a drop in energy production within the eye, reducing its ability to prevent or repair visual damage.
2. Chronic Inflammation and Eye Aging
Dr. Nneoma Oparaji notes that physical inactivity is linked to "low-grade chronic inflammation," a condition associated with diabetes and heart disease. This inflammation accelerates eye aging and promotes the development of conditions such as:
Cataracts
Macular Degeneration
Retinal Degeneration
3. Lack of Outdoor Time and Near-Sightedness
Dr. Oparaji also points out that individuals with high screen time are often the least physically active. This lifestyle reduces time spent outdoors in natural bright light, which is essential for healthy eye growth. A lack of outdoor time is linked to the progression of myopia (near-sightedness). Spending time in natural sunlight encourages looking at distant objects, which helps prevent this condition.
4. Insulin Resistance and Diabetes
An active lifestyle helps the body respond better to insulin. Conversely, a sedentary lifestyle can lead to insulin resistance and poor blood sugar control. If blood sugar remains high for long periods, it can cause diabetic retinopathy and damage the blood vessels in the eye.
Tips for Maintaining Healthy Vision:
Physical Activity: Dr. Daniels recommends at least 20 minutes of aerobic exercise daily, such as a brisk walk.
Nutrition: Focus on Omega-3 fatty acids and Vitamins A, C, and E. Sources include leafy greens (spinach, kale), carrots, oranges, egg yolks, walnuts, and fatty fish (salmon, sardines).
Sleep: Quality sleep allows the eyes to rest and recover, supporting repair processes and reducing inflammation.
Manage Screen Time: Excessive use of electronic devices is strongly linked to an increased risk of myopia in children and young adults.