You have heard me speak multiple times about the importance of keeping our gut healthy as it can affect cognition and our brain function. This is certainly true but how many of you are aware of the Eye-Brain connection?
Our eyes are responsible for converting visual images into electrical images through our optic nerve. These signals are processed in our brain so that we can see colors, shapes and sizes all in a 3 dimensional view. Since our eyes connect to our brain via the optic nerve our brain, our eyes will mirror changes that are going on in our brain. Both vision and cognition decline with age suggesting these two organs are related. Research is showing a link between poor vision and declining cognition related to Alzheimer’s Disease (AD). Seniors with impaired vision are more than 3 times more likely to develop cognitive decline. A 2018 study from University of Washington and the Kaiser Permanente Washing Health Institute showed that older individuals with macular degeneration, diabetic retinopathy and glaucoma were 50% more likely to develop cognitive issues than those without these conditions.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739068/
There is newer technology with an imaging device called optical coherence tomography angiography (OCT-A) which enables physicians to see the smallest vessels in the back of the eye. Individuals with AD or at risk have changes such as the layers of the retina are thinner and brain scans have shown that the hippocampus had already began to shrink.
So starting at any age you can incorporate certain foods supplements and lifestyle that can maintain the health of your eyes and in turn support the health of your brain.
- Vitamin E helps with both eye and brain function. Incorporating foods such as sunflower seeds, almonds, beet greens pumpkin red pepper and avocado. If taking a supplement of Vitamin E needs to be liquid or gel cap and taken with food as it is a fat soluble vitamin.
- Lutein/ Zeaxanthin both of these improve brain activity, learning and verbal fluency. Incorporating foods such as Kale, Spinach, Romaine lettuce, eggs, parsley and pistachios. Supplement is 10mg Lutein to 2mg of Zeaxanthin daily
- Mixed Carotenes Vitamin A Include orange veggies such as carrots squash, tomatoes and leafy greens
- Wear sunglasses not just during warm summer months but even in the winter as there is reflection off the snow. Prolonged sun exposure can increase the risk of cataracts and macular degeneration.
- In the morning it is good to look briefly at the sun to get that early sunlight as that helps with cortisol and brain function it is important as stated above to look at the sun for 30 seconds so short durations.
- Regular eye exams as early detection is important in preventing visual impairments.
Cognitive decline and Alzheimer’s Disease is multifactoral. Our sensory organs such as our eyes is one piece that connects to our brain health. Keep your eyes healthy!
