Eye health and menopause

Navigating your menopause journey should include steps to preserve healthy vision.

Eyesight changes during menopause are an important factor to consider – yet they don’t receive the same attention as symptoms such as hot flushes and mood swings. 

How menopause can affect your eye health

1. Dry Eyes

Hormonal fluctuations during menopause can lead to decreased tear production, resulting in dry eyes. This condition can cause discomfort, blurred vision, and an increased risk of eye infections.

2. Age-related macular degeneration (AMD)

Postmenopausal women are at a higher risk for AMD, a leading cause of vision loss in older adults. This condition affects the macula, the part of the retina responsible for central vision.

3. Glaucoma

Menopause may contribute to an increased risk of glaucoma - a condition that results from increased intraocular pressure, which can damage the optic nerve and lead to vision loss if not treated promptly.

4. Age-related macular degeneration (AMD)

Postmenopausal women are at a higher risk for AMD, a leading cause of vision loss in older adults. This condition affects the macula, the part of the retina responsible for central vision.

Tips for maintaining healthy eyes during menopause

1. Regular Eye Exams
Regular and thorough eye exams are especially crucial during menopause since early detection and treatment can prevent severe vision problems. An annual eye examination is recommended.

2. Stay hydrated
Proper hydration is essential for overall health and can help alleviate dry eyes. Drinking plenty of water throughout the day is advisable.

3. Maintain a balanced diet
A diet rich in essential nutrients supports eye health. Include foods that are rich in the micronutrients such as:

• Omega 3 fatty acids
  Omega 3 helps to reduce dry eye symptoms and support overall eye health. Good sources are oily fish like salmon and mackerel, and also flaxseed and walnuts.
  

• Antioxidants
  Vitamins A, C and E, along with zinc, lutein, and zeaxanthin, can all help protect against cataracts and age-related macular degeneration (AMD). These nutrients are abundant in leafy greens, citrus fruits, nuts, and seeds.
  

• Hydrating Foods
  Foods with a high water content such as cucumbers, watermelon and oranges can help keep your body and eyes hydrated.

4. Manage screen time
Prolonged screen time can exacerbate dry eyes and cause digital eye strain. Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at an object 20 feet away. Adjust screen brightness and use anti-glare screens to reduce discomfort glare.

5. Use tear supplements
Over-the-counter artificial tears can provide relief from dry eyes. Choose preservative-free options to avoid irritation. Use them as directed, especially in environments with low humidity or excessive air conditioning.

6. Protect your eyes from ultraviolet (UV) rays
Wearing sunglasses that block 100% of UVA and UVB rays can help protect your eyes from harmful sun exposure. This can reduce the risk of cataracts and other eye damage.

7. Manage Underlying Health Conditions
Diabetes and hypertension can affect eye health. Managing these conditions through a healthy lifestyle and regular medical check-ups can help maintain good vision.

How we can help

The team at Maculara can provide advice on looking after your eyesight during and post menopause, giving you the support and confidence to proactively safeguard your vision.