Healthy Living: Glaucoma and sleep quality

GLAUCOMA is a group of eye diseases that can cause visual disturbances by damaging the optic nerve in the back of your eye, causing tunnel vision and may lead to complete loss of vision. The symptoms can start so slowly that you may not notice them. The only way to find out if you have glaucoma is to get a comprehensive eye exam. There’s no cure for glaucoma, but early treatment can often stop the damage and preserve your vision.

While it is unknown what causes glaucoma, certain conditions, medications, and lifestyle choices has been seen to drive progression. Hypertension, diabetes, migraines, sickle cell anaemia, corneas that are thin in the centre, long term steroid use, smoking and sleep problems are associated with the development and progression. There are factors which you cannot change, such as genetics, but you may be able to address the root cause of your medical condition and making healthier lifestyle choices is completely under your control.

Take your circadian rhythm, for example. A recent study published in the British Medical Journal found that individuals who had a healthy sleep pattern had lower risk of any types of glaucoma compared to those who had difficulty sleeping, spent either too short or too long time sleeping, and had day-time sleepiness. Further studies showed a strong correlation between sleep apnoea and glaucoma progression.

Routine is utmost important. Going to sleep, getting up and eating at the same time every day help to reset a healthy circadian rhythm. Exercise early in the day and spend at least 20 minutes outside with full daylight in the morning. Get to bed before 10pm to get more quality sleep.

Avoid blue lights a couple of hours before bedtime – read, pray, meditate in a darkened room instead. Remove every LED light and darken the bedroom completely.

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Controlling your daytime blood glucose and insulin levels will have a profound effect on your stress hormones, which in turn allow your sleep hormone to get you into the healthy sleep stages. Start the day with a heavy protein-based breakfast such as a vegetable omelette with avocado, add protein and healthy fats in every meal and snack, avoid sweets and refined carbohydrates, and consume caffeine only until lunchtime. Choose gut-microbiome nourishing, anti-inflammatory foods, which will help weight and blood glucose control, help the gut-brain axis, and may address the underlying imbalances of many chronic diseases.

When we eat is just as important as what we eat - especially in menopause, when there’s lack of Estrogen regulation on feeding times and hormones. Luckily, we can regain control with time-restricted meals. Eat the largest meal early in the day, and have a lighter, early dinner. Try not to eat anything between that early dinner and breakfast the next day. It is best to allow your body to fast 16 hours and eat only in an 8-hour window.

Eat three well-balanced meals and avoid snacking for best results. Load your diet with Omega 3 and antioxidants to protect the delicate structures of your eyes.