Live Well to See Well – Protecting Your Eyes Through Healthy Living

As National Eye Health Week continues, today’s theme is “Live Well to See Well.”

At Mackey Opticians, we believe your lifestyle choices play a powerful role in protecting your vision for life. Conditions like age-related macular degeneration (AMD) and glaucoma are among the leading causes of sight loss — but the good news is that everyday habits can make a difference.

Exercise & Your Eyes

Regular physical activity doesn’t just keep your heart healthy — it’s good for your eyes too.

Benefits for AMD

• Research shows that people who are physically active have a lower risk of developing AMD and may slow its progression if they already have it.

• Exercise improves circulation, reduces inflammation, and protects the retina from oxidative stress — all key factors in AMD.

Benefits for Glaucoma

• Aerobic exercise (walking, jogging, cycling) can lower intraocular pressure (IOP) — the biggest risk factor for glaucoma.

• It also improves blood flow to the optic nerve, supporting long-term eye health.

• Tip: Avoid very heavy weightlifting or prolonged head-down positions (like certain yoga poses), as these can temporarily increase IOP.

Aim for at least 30 minutes of moderate activity five times a week — even brisk walking counts.

Sunshine & Eye Health

While we always recommend protecting your eyes from harmful UV rays, a little sunshine each day can be beneficial.

Benefits for AMD

• Moderate sunlight exposure boosts vitamin D levels, which help reduce inflammation and oxidative damage in the retina.

• Studies suggest higher vitamin D levels are linked with a lower risk of AMD progression.

Benefits for Glaucoma

• Vitamin D may also play a role in regulating eye pressure and supporting optic nerve health.

• Natural light exposure helps set your body’s circadian rhythm, which supports better sleep and may contribute to steadier IOP control.

Balance is key: enjoy the outdoors but always wear 100% UVA/UVB-blocking sunglasses to protect against long-term UV damage, which can contribute to cataracts and macular changes.

Eat Well, See Well

Diet is another important factor in protecting your sight. A colourful, balanced diet rich in:

• Leafy greens (spinach, kale)

• Brightly coloured fruit and veg (peppers, carrots, blueberries)

• Oily fish (salmon, mackerel)

• Nuts and seeds

…provides antioxidants and nutrients like lutein, zeaxanthin, and omega-3 fatty acids that support macular health and overall eye function.

Don’t Smoke

Smoking significantly increases the risk of both AMD and glaucoma. If you smoke, quitting is one of the single best steps you can take to protect your vision.

Don’t Forget Your Eye Exam

Even with the healthiest lifestyle, regular eye tests remain vital. They allow us to detect AMD, glaucoma, and other conditions early — often before symptoms appear.

At Mackey Opticians, we’re here to help

As a family-run group of practices across Northern Ireland, we’re committed to keeping your eyes healthy for life. By combining good lifestyle choices with regular eye care, you really can “Live Well to See Well.”

Book your eye examination today at mackeyopticians.com