A healthy lifestyle by itself won’t necessarily prevent glaucoma, or cure it. It can, however, lower your risk of developing the disease and exacerbating it by supporting your overall mental and physical health, which in turn supports eye health.  The major components of a healthy lifestyle for people living with, or at risk for, glaucoma are healthy eating, exercise, and supportive habits.* The BrightFocus Foundation explains how you can incorporate these lifestyle changes into your day-to-day to help manage your glaucoma.

Healthy eating for healthy vision

While there are no proven correlations between specific vitamins or minerals to delay glaucoma, balanced nutrition goes a long way toward helping all the body’s systems work at optimal levels. 

Some evidence suggests that the following nutrients may support eye health:

• Carotenoids, especially lutein and zeaxanthin, are found in dark green, yellow, and orange produce, such as spinach, kale, broccoli, collard greens, Brussels sprouts, squash, okra, sweet potatoes, and corn.
• Vitamin A is in milk, egg yolks, mangos, sweet potatoes, liver, and dark leafy greens.
• Vitamin C is high in citrus, tomatoes, berries, cantaloupe, and peppers.
• Vitamin E can be found in whole grains, fortified cereals, nuts, eggs, wheat germ, and leafy greens.
• Vitamin D sources include cod liver oil, oily fish such as sardines, fortified milk.
• Zinc is in oysters, red meat, poultry, nuts, beans, and dairy.
• Omega-3 fatty acids can be found in flaxseed oil, sardines, wild salmon, and walnuts.

As for beverages, limit your intake of sugary drinks and caffeine. Large amounts of sugar can lead to diabetes—a high-risk factor for glaucoma. While some studies show that a small to moderate amount of caffeine can be healthy, there is also evidence that large amounts of caffeine may increase internal eye pressure.

Exercise for healthy vision

Exercise can help you maintain a healthy weight and control your blood pressure, both of which can improve your quality of life and keep a variety of medical conditions at bay. Studies also show that exercise can lower eye pressure and increase blood flow to the retina and optic nerve.

Experts recommend 20 to 30 minutes of gentle to moderate aerobic activity a day, such as:

• walking,
• swimming, and/or
• yardwork, like planting or weeding.

Keep in mind that certain aerobic activities can actually increase eye pressure, so consult your doctor before starting an exercise regimen if you have, or are at risk for, glaucoma.  Together, a healthy eating and exercise regimen can reduce your risk of developing glaucoma by lowering eye pressure and decreasing the risk of obesity and diabetes.

Habits for healthy vision

The phrase “healthy lifestyle” makes most people think solely of healthy eating and exercise, but there are many other healthy habits that impact your health in significant ways. 

Here are just a few:

• Quit smoking. Smoking increases blood pressure and eye inflammation. These can lead to cataracts and diabetes, both of which are high-risk factors for glaucoma. Smoking also raises the risk of developing other adverse eye conditions, such as macular degeneration.
• Protect your eyes from sunlight and glare. Overexposure to sunlight and UV rays can exacerbate and accelerate optic nerve damage. Wear wide-brimmed hats when outside, and use wraparound sunglasses with 99-100% UVA and UVB protection.
• Schedule and attend regular eye exams. If you are at high risk or already have glaucoma, make sure you don’t miss follow-up consultations and eye exams with your optometrist and ophthalmologist.
• Take prescribed medications as directed. Consistency is critical for your medications to be effective in slowing, or even halting, disease progression.

To learn more about living healthy with glaucoma, head to the BrightFocus Foundation PDF, “Glaucoma: Essential Facts,” as well as their article on “9 Tips for Healthy Living With an Eye Disease.”

*BrightFocus Foundation. (2020). Glaucoma: Healthy Living.

Any sources from outside of Prevent Blindness do not imply an endorsement from Prevent Blindness. The contents of the material used are the responsibility of the authoring organization, Responsum Health.