Your Eyes In Midlife

I started wearing glasses in the 6th grade and still wear contacts today, despite having had corrective surgery in my early 40s. Candidly most of the time I think about my eyes now is because of the wrinkles around them!

Vanity aside, like the rest of your body, your eyes undergo changes of their own in midlife. Understanding how to keep your eyes healthy is important as you journey through this phase of life.

So, let’s dive in!

Common Midlife Eye Issues

Dry eyes

Damn! It turns out after menopause, women more likely than men to have dry eyes due to changes in their hormones.

One of the easiest ways to treat dry eyes is with over-the-counter lubricating drops. If your condition is severe enough there are also medical procedures to explore.

If you wear contacts, don’t wear them for longer than your doctor recommends. Try to avoid dry, dusty conditions, and don’t stare at your computer too long without taking a break. It is recommended to look away every 20 minutes for 20 seconds.

It is worth noting, some medications also can cause dry eyes.

Age-related Macular Degeneration

Age-related macular degeneration (AMD) is when your vision becomes blurry due to damage to the macula which is responsible for sharp, straight-ahead vision. AMD can begin as early as age 55. Steps to prevent this condition include regular exercise, eating a nutrient rich diet, monitoring your cholesterol levels and blood pressure, and not smoking. And don’t forget to protect your eyes when outside in the sun.

Presbyopia

Presbyopia or age-related lens stiffening is a common condition after age 40. As we age, the lenses of our eyes become less flexible. This can make it more difficult to focus on close objects which is why people in their mid-40s and 50s need reading glasses. Fortunately, there are a few types of eye surgeries, including Lasik and PRK, as well as refractive lens exchange, which can correct this condition.

Digital Eye Strain

We all spend too much time in front of screens, whether for work or entertainment (or something in between). Several exercises including focus change, figure 8, 20-20-20, and near & far focus can help relieve digital eye strain.

You can also try a technique called palming to help relax the eyes. Simply cup each eye with the palm of your hand blocking out all light. Do this for 1 – 5 minutes throughout the day while thinking relaxing thoughts or focusing on your breath. I have found this to be extremely helpful.

Risk Factors for Eye Health

Changes to hormones

Declining estrogen levels during perimenopause and menopause can impact your eyes. Specifically, declining levels can affect the eye’s oil glands, leading to dry eyes. In addition, it can make the cornea less stiff which affects how light travels through the eye. “The dryness and the change in refraction can cause blurry vision and can also make wearing contact lens difficult.”

According to another source, “the increased water retention that's common with a loss of estrogen is what generally leads to inflammation of the cornea, which makes it difficult to focus.” Now I know why I can’t read the fine print on bottles anymore!

High blood pressure

High blood pressure can result in hypertensive retinopathy, which is damage to the blood vessels in the eye. This thickening of the walls of the blood vessels in the retina can restrict blood flow to the retina and can ultimately lead to blurred vision and loss of sight.

Diabetes

“High blood sugar can lead to problems like blurry vision, cataracts, glaucoma, and retinopathy. These issues can start when sugar blocks the tiny blood vessels going to the retina. Diabetes is the primary cause of blindness in adults ages 20 to 74.

General aging

As we age several changes occur in the eye. Among these are tissues which weaken and dry out, the rods (responsible for twilight and night vision) in our eyes become less dense, and our pupils shrink letting in less light which makes it harder to see at night.

Other

Changes to your vision can potentially indicate other health issues.  “Health conditions such as high blood pressure, high cholesterol, vitamin deficiencies, and several diseases can be detected through the eye before any symptoms surface.” So be sure to get regular eye exams and if you notice anything unusual, be sure to speak with your doctor.

Prevention

• Protect your eyes against UV rays by wearing UV blocking sunglasses

• Eat a diet rich in vitamins A, C & E, lutein, and zinc

  • According to WebMD, foods good for your eyes include “green leafy vegetables like spinach, kale, and collards. Salmon, tuna, and other oily fish. Eggs, nuts, beans, and other nonmeat protein sources.”

  • “Some research suggests that a diet rich in omega-3 fatty acids (DHA and EPA) may reduce or help prevent dry eye.”

• Exercise

  • I know, every article lists exercise and sleep. The importance of both is boring but true! In the case of exercise and your eyes, exercise increases circulation to the eyes bringing important nutrients as well as helping ward off eye stroke. Aerobic exercise is particularly good.

• Sleep

  • “Sleeping helps our eyes get the moisture and lubrication they need. Also, during sleep, our eyes clear out irritants such as dust or allergens that may have accumulated during the day.”

• Quit smoking

Parting Thought

If you want to explore eye health further, the American Academy of Ophthalmology has some great resources, including 20 Ways Aging Changes Your Eyes and tips on eye health for people 40-65.

See you next week…(no pun intended!)