Researchers followed over 113,000 people from the UK for more than 10 years to see if following a Mediterranean lifestyle could help prevent common eye problems that develop with age. They found that people who stuck closer to Mediterranean eating habits and stayed active had fewer cases of cataracts and macular degeneration. The Mediterranean lifestyle includes eating more fruits, vegetables, and fish, plus staying physically active and maintaining good social connections. While this study can’t prove the lifestyle prevents eye disease, it suggests these healthy habits may offer protection for your vision as you get older.

The Quick Take

  • What they studied: Whether following a Mediterranean lifestyle (eating Mediterranean foods, maintaining healthy eating habits, and staying active) could help prevent three common eye diseases that happen as people age: cataracts, glaucoma, and macular degeneration.
  • Who participated: Over 113,000 people from the UK Biobank who didn’t have any of these eye diseases when the study started. Researchers tracked them for an average of 10.5 years to see who developed these conditions.
  • Key finding: People who followed the Mediterranean lifestyle more closely had about 1.5% lower risk of developing cataracts and 2.4% lower risk of macular degeneration for each point they improved their lifestyle score. The benefits came mainly from eating Mediterranean foods and staying physically active with good social connections.
  • What it means for you: Adopting Mediterranean eating habits and staying active may help protect your eyesight as you age, though this study shows a connection rather than proof of prevention. It’s worth considering these healthy lifestyle changes for overall health benefits, but talk to your eye doctor about your personal risk factors.

The Research Details

This was a long-term follow-up study where researchers tracked real people over time to see what happened to their health. They started with over 113,000 people who didn’t have age-related eye diseases and watched them for an average of 10.5 years. At the beginning, they measured how well each person followed a Mediterranean lifestyle using 25 different questions about their eating habits and lifestyle choices. These questions covered three main areas: what Mediterranean foods they ate, how they ate (like eating slowly and with family), and whether they stayed active and got enough rest.

The researchers used a statistical method called Cox proportional hazard modeling to figure out if people who followed the Mediterranean lifestyle more closely were less likely to develop eye diseases. This method lets them account for other factors that might affect eye health, like age and other health conditions.

This research approach is important because it follows real people in their everyday lives rather than testing them in a lab. This makes the results more relevant to how people actually live. The long follow-up period (over 10 years) gives researchers time to see if lifestyle changes actually prevent disease. By measuring the Mediterranean lifestyle in detail with 25 different questions, they could see which specific parts of the lifestyle (eating habits versus physical activity) were most protective.

This study has several strengths: it included a very large number of people (over 113,000), followed them for more than a decade, and carefully measured their lifestyle habits. The researchers also used statistical methods that account for other health factors. However, the study shows connections between lifestyle and eye health rather than proving that the lifestyle prevents disease. People who follow Mediterranean lifestyles might also have other healthy habits not measured in the study. The study was done in the UK, so results might be different in other countries with different populations.

What the Results Show

During the study, about 9,954 people developed cataracts, 1,956 developed glaucoma, and 1,736 developed macular degeneration. People who scored higher on the Mediterranean lifestyle scale had lower rates of cataracts and macular degeneration. For every one-point increase in their Mediterranean lifestyle score, people had about 1.5% lower risk of cataracts and 2.4% lower risk of macular degeneration.

When researchers looked at the three parts of the Mediterranean lifestyle separately, they found that eating Mediterranean foods and maintaining Mediterranean eating habits (like eating with family and taking time to enjoy meals) were linked to lower cataract risk. The physical activity, rest, and social connection part of the lifestyle was linked to lower risk of both cataracts and glaucoma.

Interestingly, the overall Mediterranean lifestyle score wasn’t connected to glaucoma risk, but the physical activity and social connection part was. This suggests that staying active and maintaining good relationships might be especially important for glaucoma prevention.

The study found that different parts of the Mediterranean lifestyle protected against different eye diseases. Mediterranean eating habits were particularly protective against macular degeneration, while physical activity and social connections seemed most important for glaucoma prevention. This suggests that different aspects of a healthy lifestyle may work in different ways to protect eye health.

Previous research has shown that Mediterranean diets help prevent heart disease and some cancers. This study extends that knowledge to eye health, suggesting the benefits of this lifestyle go beyond what was previously known. The findings fit with other research showing that staying physically active and maintaining social connections benefit overall health, including eye health.

This study shows that Mediterranean lifestyle and eye disease are connected, but it doesn’t prove that the lifestyle prevents disease. People who follow Mediterranean lifestyles might also exercise more, have better healthcare access, or have other healthy habits not measured here. The study was done in the UK with mostly white participants, so results might be different for other populations. Also, people reported their own lifestyle habits, which might not be completely accurate. Finally, the protective effect, while real, is relatively small (1-2% reduction in risk per point on the scale).

The Bottom Line

Consider adopting Mediterranean lifestyle habits as part of your overall health strategy. This includes eating more fruits, vegetables, whole grains, and fish; eating meals slowly and with family when possible; and staying physically active with regular social connections. These changes have moderate evidence supporting benefits for eye health and strong evidence for overall health. Start with small changes rather than trying to overhaul your entire lifestyle at once. (Confidence level: Moderate - the study shows a connection but not definitive proof)

Anyone concerned about maintaining healthy vision as they age should pay attention to these findings. This is especially relevant for people with family histories of cataracts or macular degeneration. However, people with existing eye diseases should work with their eye doctor on treatment plans rather than relying only on lifestyle changes. The findings apply to adults of working age and older.

Eye diseases develop slowly over years, so don’t expect immediate changes to your vision. The study followed people for over 10 years, suggesting that benefits build up over time. You might notice general health improvements (more energy, better mood) within weeks to months, but eye health benefits would take years to develop.

Want to Apply This Research?

  • Track weekly Mediterranean diet adherence by logging servings of fruits, vegetables, fish, and whole grains. Set a goal of 5+ servings of produce daily and 2-3 fish meals weekly. Monitor physical activity minutes (aim for 150 minutes moderate activity weekly) and social activities (number of social interactions per week).
  • Start by adding one Mediterranean food to your weekly meals (like adding fish on Fridays or trying olive oil in cooking). Schedule one regular social activity weekly and commit to 30 minutes of walking or similar activity most days. Use the app to log these specific behaviors and celebrate small wins.
  • Create a Mediterranean lifestyle score in the app by tracking the three components: Mediterranean foods eaten, eating habits (eating with others, taking time for meals), and physical activity/social time. Review monthly trends to see if increased adherence correlates with how you feel. Schedule annual eye exams to monitor actual eye health changes over time.

This research shows a connection between Mediterranean lifestyle habits and lower rates of certain eye diseases, but it does not prove that these habits prevent eye disease. Individual results vary based on genetics, overall health, and other factors. This information is not a substitute for professional medical advice. If you have concerns about your eye health or are experiencing vision changes, consult with an eye care professional. Before making significant dietary or lifestyle changes, especially if you have existing health conditions or take medications, speak with your healthcare provider.