Lifestyle, diet & exercise

While glaucoma cannot yet be cured, adopting a healthy lifestyle can help preserve vision for longer. Regular exercise, which is tailored to an individual’s needs, a balanced diet that is rich in antioxidants and protective lifestyle choices are the keys to a better quality of life. 

Before embarking on any significant changes, it is important to work closely with your healthcare providers and ophthalmologist to develop a comprehensive care plan, that includes your prescribed glaucoma treatment. 

Whilst treatments such as eye drops, laser therapy, or surgery are essential for managing glaucoma and slowing down disease progression, lifestyle choices also play a crucial role in maintaining overall eye health. Diet is important when it comes to glaucoma management and good nutrition significantly impacts eye health. In fact, a balanced diet helps to reduce the risk of further optic nerve damage and obesity can increase the risk of conditions like diabetes, which may exacerbate this chronic eye condition. 

Here are some dietary tips for managing glaucoma: 

Staying hydrated can help to maintain intraocular pressure (IOP) within a normal range. In fact, drinking small amounts of water throughout the day rather than large quantities at once reduces spikes in IOP. 

Incorporating omega-3 fatty acids reduces inflammation and improves blood flow. Good sources include fatty fish such as mackerel and salmon, chia, flaxseeds and walnuts.

Eating plenty of antioxidant rich foods such as citrus fruits, berries, spinach, kale, and bell peppers. Vitamins C and E help to combat oxidative stress, which can contribute to optic nerve damage. 

Limiting your intake of caffeine as excessive amounts may temporarily increase IOP and this could be harmful for glaucoma patients. 

Consuming foods high in lutein and zeaxanthin as these carotenoids reduce the risk of further vision loss. You can find these in corn, egg yolks, and dark leafy greens like kale and spinach. 

Regular physical activity is also beneficial for overall health and can help to reduce intraocular pressure and improve blood flow to the optic nerve. However, certain precautions are absolutely necessary to avoid strain or injury and you should aim for at least 150 minutes of moderate aerobic exercise per week. 

Recommended exercises include cycling and walking (as they can lower intraocular pressure and improve cardiovascular health). Yoga and stretching (incorporate poses that don’t require prolonged inversion such as headstands which can increase intraocular pressure) and light to moderate strength training (which helps to maintain muscle health without excessive strain). It is important to avoid heavy lifting or breath-holding during exercises, as this can temporarily increase intraocular pressure. 

In addition to diet and exercise, certain lifestyle changes can help preserve vision and improve quality of life. These include scheduling regular eye exams to monitor intraocular pressure and assess any changes in your condition, protecting your eyes from harmful sunlight with UV blocking sunglasses and wearing protective eyewear when engaging in activities to avoid eye injuries. 

Chronic stress can also contribute to increased intraocular pressure, so it is wise to incorporate relaxation techniques like meditation, deep breathing, or mindfulness into your daily life.

Poor sleep also affects blood flow and pressure regulation in the eyes, so it is important to maintain a consistent sleep schedule and elevate your head slightly while sleeping to prevent pressure buildup. Smoking should also be avoided as it reduces blood flow to the optic nerve and increases the risk of vision loss.