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There’s something particularly giddy
about opening a new calendar and knowing there are a few adventures waiting for
you somewhere in the months ahead. They don’t all need to be booked, paid for
and planned, of course, as some of the pleasure comes from simply knowing
you’ve got so many options.
A little forward thinking and holiday
planning, however, can help you decide where
you’d like to go, what you actually want from your time away and how those
trips might fit around everything the year ahead is likely to throw your way.
Start with how you want to feel
It’s tempting to begin travel planning
by scrolling through destinations, but starting with the experience can lead
you somewhere more interesting. Maybe you’re craving a week where the most
strenuous decision is choosing which beach to visit or perhaps you’d prefer a
long weekend filled with galleries, restaurants and streets you’ve never walked
before. Both equally valid options that offer completely different experiences.
Think about who you’ll be travelling
with too, because a romantic break for two has a very different rhythm from a
family holiday or a trip with friends. Even holidaying
in a familiar destination can feel completely
different depending on whether you want to explore from breakfast until bedtime
or leave plenty of room for slow mornings and long lunches.
Build a wish list rather than a timetable
A travel wish list is a good way to
collect those half-formed ideas that usually disappear into forgotten browser
tabs. Include the ambitious ones alongside the easily achievable trips. Japan
might sit next to Edinburgh, an island-hopping adventure next to a quiet
weekend in the countryside.
The point isn’t to promise yourself
you’ll do everything in a single year. It’s about creating a pool of
possibilities. When a free weekend appears or you start discussing the summer
holiday, you’ve already got ideas worth exploring rather than automatically
booking the same familiar trip again.
Look further ahead
Once a few favourites begin to emerge,
it’s worth looking at the calendar. Coordinating annual leave, school holidays
and several people’s schedules becomes much easier when you’re thinking months
ahead rather than trying to make everything work at the last minute.
If next year is already on your radar,
browsing 2027 holidays can help turn a vague idea into something more tangible.
You don’t necessarily have to book immediately. Sometimes simply seeing what’s
possible makes it easier to decide which trips deserve a place on the calendar.
As plans become firmer, it’s also sensible to check current travel advice from the government
for any destinations you’re
considering, particularly when looking further afield.
Keep a few weekends empty
Finally, don’t go too far. The danger
of becoming an enthusiastic planner is accidentally planning the fun out of the
year. A calendar packed months in advance leaves very little room for that
sunny Friday when someone suggests escaping for the weekend.
So, leave some blanks. Get the bigger
adventures on the horizon, keep a wish list simmering in the background and
allow the occasional trip to happen simply because the opportunity presents
itself. The best travel year is rarely the one with the meticulously
planned holiday itinerary.
Winter can be a brilliant time to get away
with friends. Snowy landscapes, festive celebrations and seasonal activities
offer plenty of reasons to plan a trip together, whether your group prefers an
active holiday or a few days exploring somewhere new.
From days on the slopes to Christmas
markets and Arctic adventures, there are winter breaks to suit different
budgets and travel styles. Here are some of the best options for your next
group getaway.
Ski trips for groups who love adventure
For friends who enjoy an active holiday, group ski holidays combine
time outdoors with a lively social scene. Days can be spent skiing or
snowboarding before everyone meets back at the resort for dinner, drinks or
après-ski.
Ski resorts can also work well for groups
with mixed experience levels. Beginners can book lessons while more confident
skiers head for more challenging pistes, making it possible to spend parts of
the day doing different activities before meeting up later.
The French Alps have several resorts suited
to groups, including Val Thorens, which offers extensive skiing and a lively
après-ski scene. Austria is another popular choice, with resorts such as St
Anton combining varied slopes with plenty to do once the lifts close. Groups
looking beyond the Alps could also consider Andorra, where resorts such as Pas
de la Casa offer skiing alongside a busy selection of bars and restaurants.
Festive city breaks full of winter
atmosphere
You don't have to head to the mountains to
enjoy a winter holiday with friends. Many
European cities take on a completely different atmosphere during the colder
months, with Christmas markets and seasonal events adding plenty to a
traditional city break.
Vienna is a good option for groups
interested in food and culture, with Christmas markets held across the city
alongside museums, historic coffee houses and impressive architecture. Prague
offers a similarly festive setting, with its Old Town Square market surrounded
by some of the city's best-known landmarks.
Strasbourg is another destination worth
considering, particularly in the run-up to Christmas. Its long-running festive
markets spread across the historic centre, giving groups plenty of
opportunities to explore different stalls while stopping for regional food and
warming drinks.
Lapland adventures for something
different
For a winter trip that goes beyond the
usual city break, Lapland
offers a chance to experience the Arctic landscape together.
Husky sledding is one of the region's
best-known activities, giving groups the opportunity to travel through snowy
forests behind a team of huskies. Snowmobile tours provide a faster way to
explore the wilderness, while evening excursions can take you away from
built-up areas in search of the northern lights.
Finland: a magical winter escape for
friends
Rovaniemi in Finnish Lapland is a good base
for groups who want to fit several winter experiences into one trip. Friends
can head out on a reindeer safari, book a husky excursion or spend an evening
searching for the northern lights.
Accommodation can be part of the experience
too. Staying together in a cosy cabin gives groups somewhere to relax after a
day outside, while the surrounding forests and snow-covered landscapes provide
a very different backdrop to a typical European break.
Whatever your group enjoys, travelling
together in winter can turn the colder months into something to look forward
to. From skiing in the Alps to exploring Lapland, the best trip is one that
gives everyone plenty to experience together while still leaving room to pursue
their own interests.
Guest rooms, vacation cabins, and temporary
accommodations don’t always have the most comfortable mattresses. Replacing a
mattress may be unnecessary, especially when the bed is only used occasionally.
A wool mattress pad or topper offers another option, adding a layer of
cushioning while helping create a comfortable sleeping surface for different
guests.
Wool is also naturally breathable and can
help regulate temperature, which is useful in rooms used throughout different
seasons. Here are some brands to consider when shopping for wool bedding for
guest spaces and travel properties.
1.
Home of Wool
Home of Wool specializes in handcrafted
bedding made with wool and natural fabrics. Its wool mattress pad
is designed to sit on top of an existing mattress, adding extra cushioning
without requiring a complete bed replacement.
The topper is filled with wool and is
available with natural fabric choices, including organic cotton, linen, and
virgin wool. Elastic straps help hold it in place, which can be particularly
useful on a guest bed where different sleepers may use the room throughout the
year.
Home of Wool also offers custom sizing.
That makes the topper worth considering for cabins, older bed frames, RVs, and
other spaces where mattress dimensions may differ from today’s standard sizes.
2. Holy Lamb Organics
Holy Lamb Organics offers natural bedding
made with materials such as wool and organic cotton. Its range includes wool
mattress toppers that can add softness and cushioning to an existing sleep
surface.
This approach can work well for guest
bedrooms because the underlying mattress can remain in place while the topper
provides an additional comfort layer. The brand also produces wool pillows and
comforters, making it possible to use similar natural materials throughout the
bed.
3. Shepherd’s Dream
Shepherd’s Dream is strongly focused on
wool bedding, with products ranging from mattresses to toppers and pillows. Its
wool toppers provide another option for improving a bed that feels too firm
without immediately investing in a new mattress.
For cabins and vacation properties, this
can be especially practical when a mattress is still supportive but could
benefit from additional surface comfort. Wool’s temperature-regulating
qualities also make it suitable for properties used in both warmer and cooler
seasons.
4. Woolroom
Woolroom has an extensive wool bedding
collection that includes mattress toppers, protectors, pillows, comforters, and
mattresses.
Its wool toppers are relevant for guest
rooms where temperature comfort is a priority. Wool can absorb and release
moisture while remaining breathable, helping create a comfortable sleep
environment without relying on thick layers of synthetic foam.
The company offers different topper
options, giving shoppers some flexibility depending on how much additional
cushioning they want to add.
5. Sleep & Beyond
Sleep & Beyond is another relevant
brand for shoppers interested in wool toppers rather than replacing an entire
mattress. Its range includes wool mattress toppers alongside pillows and
comforters.
This makes the brand particularly suitable
for smaller bedroom updates. A topper can be added to a guest bed when needed,
while matching wool bedding can help create a more consistent sleep setup.
Choosing a Wool Mattress Pad for Occasional Beds
For a guest room, cabin, or vacation
property, consider thickness, sizing, attachment style, and care requirements
before choosing a topper or pad. The condition of the existing mattress matters
too: a topper can improve surface comfort, but it won’t correct a mattress that
has lost its underlying support.
For beds that are still in good condition,
wool offers a simple way to add cushioning, breathability, and year-round
comfort without replacing the entire mattress.
There are some people who are incredibly easy to shop for. And then there are the people we love dearly who leave us completely stumped. They don't need more things. They may already have everything they want. Or perhaps they're walking through a season where another traditional gift simply doesn't feel quite right.
Sometimes what we really want to give someone isn't another thing at all. We want to give them the feeling of being remembered. And maybe one of the loveliest ways to do that is through their mailbox.
The Cabin Letters were created at our fifth-generation family cabin on the shores of Lake Champlain as a monthly invitation to slow down, notice ordinary beauty, and make life just 1% more restful. Each month brings an actual letter alongside original photography, an illustrated field map and story, and a small invitation toward rest—all arriving the old-fashioned way. And while you can absolutely join The Cabin Letters for yourself, I've been thinking about all of the people in our lives for whom this might make an especially meaningful gift.
Here are ten of them.
1. The Mom Who Says She Doesn't Need Anything
You know the conversation.
You: "What would you like?" Response: "Oh, honey, I don't need anything."
And she probably means it. Instead of giving her another object to find a place for, give her something to look forward to each month. A letter to read. A photograph to display. An illustrated field map with a story to enjoy. A little moment that is simply hers.
2. The Grandmother Who Loves Receiving Mail
There is something particularly special about sending tangible mail to someone from a generation that remembers when letters were simply part of everyday life. The Beautiful Edition of The Cabin Letters was created especially with the later seasons of life in mind, with reflections on memory, legacy, beauty, connection, and continuing purpose. And unlike a gift opened once, The Cabin Letters membership gives her another envelope to anticipate next month. And the month after that.
3. The Friend Going Through a Difficult Season
Sometimes we don't know what to say. A friend receives a diagnosis. Someone we love is grieving. Life takes an unexpected turn. We can't fix it, and another "How are you?" text can sometimes feel painfully inadequate.
The Bravely Edition was created for difficult health seasons, chronic illness, pain, and diagnoses—not with simplistic answers, but with encouragement centered around faith, beauty, meaning, hope, and courage. Sometimes sending something that says I am still thinking about you is its own kind of gift.
4. The Friend Who Lives Far Away
Maybe she moved. Maybe you moved. Maybe life simply placed hundreds—or thousands—of miles between two people who once lived around the corner from one another. A monthly letter membership can become a beautiful way of closing a little bit of that distance. You may not be able to sit together over coffee this month. But you can make sure something lovely is waiting in her mailbox.
5. The Woman Building a Life on Her Own
I care deeply about this one. The Belonging Edition is written especially for those navigating singleness, with reflections on friendship, home, purpose, community, and creating a deeply meaningful life exactly where you are.
6. The Person Who Has Everything
No clutter. No guessing sizes. No wondering whether they already own one. No quietly trying to find out what they want without ruining the surprise. Instead, you're giving them an experience that unfolds throughout the year. And because the contents change each month, there is always something new waiting inside.
7. Someone in Assisted Living or a Nursing Home
This was one of the people I thought about while creating The Cabin Letters. Something addressed specifically to them. Something arriving in their mailbox. Something to open, read, display, talk about, and perhaps save. The Beautiful Edition was intentionally created for older adults and those in later seasons of life because those seasons deserve to be celebrated—not overlooked.
8. The Person Who Needs Permission to Rest
Maybe she's caring for children. Or aging parents. Or both. Maybe she's building a career, teaching a classroom, running a household, walking through a difficult season, or simply carrying more than most people realize. Every Cabin Letter includes a 1% More Restful card. Not a challenge to reinvent her entire life. Just one small invitation to make a little more room for rest. Sometimes that is exactly the reminder we need.
9. The Person Who Loves Cozy, Thoughtful, Old-Fashioned Things
The person who loves bookstores. Handwritten notes. Old houses. Little cafés. Beautiful paper. History. Photographs. Cabins. Stories. Places with memories attached to them. If you've already thought of someone while reading that list, I think we would get along beautifully.
The Cabin Letters were made for people who still believe there is something special about holding a story in their hands.
10. You
Yes, you. Because we are often very good at choosing thoughtful things for everyone else and strangely reluctant to do the same for ourselves. You don't need a special occasion to put something lovely on the calendar. You don't need to earn rest. And you certainly don't need someone else to decide that your mailbox deserves something more interesting than bills and advertisements. Maybe this is the year you give yourself something small to anticipate. One envelope. Once a month. From a little cabin beside Lake Champlain.
A Gift That Keeps Arriving
The Cabin Letters are available as a monthly membership or as prepaid 3-, 6-, and 12-month gifts. Each month includes a handwritten letter from the edition selected, an original fine-art photograph, an original hand-illustrated field map and story, and a 1% More Restful card with Scripture on the reverse.
It isn't meant to be another box of things. It is meant to be a pause. A story. A little beauty. And the quiet delight of opening the mailbox and discovering that someone thought of you.
Perhaps someone came to mind while you were reading this. Or perhaps that someone was you. Either way, I'd be honored to send a little piece of our Lake Champlain cabin their way.
Explore The Cabin Letters and choose the edition that meets you—or someone you love—right where they are. Click HERE to begin!
You do not need a passport to see
somewhere new. Fewer than half of Americans hold a valid passport, yet the
country opens the door to beaches, rainforests and islands with nothing more
than a photo ID. One rule did change recently: as of May 7, 2025, you need a
REAL ID-compliant license or another accepted document to board domestic
flights. Here are the best places to travel without a passport, and exactly how
to plan each one.
Why You Can Travel Without a Passport as a US Citizen
A passport proves your identity when you
cross an international border. Inside the United States and its territories,
you never cross one. That means a driver's license or state ID covers you for
flights, ferries and road trips.
Two paths make passport-free travel
possible. First, US territories are American soil, so arriving there is a
domestic trip. Second, certain closed-loop cruises let you sail abroad and
return on the same ship using a birth certificate and government ID.
US Territories: The Caribbean and Pacific Without a Passport
American territories give you tropical
weather and foreign scenery while keeping the paperwork simple. You fly in with
the same ID you use at home.
●
Puerto Rico. Think rainforest hikes in El Yunque, the bioluminescent bays of
Vieques, and Old San Juan's blue cobblestones. The US dollar is the currency
and English is widely spoken.
●
US Virgin Islands. St. Thomas, St. John and St. Croix deliver white sand and world-class
snorkeling. Nearly two-thirds of St. John is protected national park land.
●
Guam.
This Pacific island mixes Chamorro culture, Spanish-era history and warm water
diving. It sits closer to Asia than to Hawaii.
●
Northern Mariana Islands. Saipan and Tinian offer quiet beaches, wartime history and sharp coral
drop-offs for divers.
●
American Samoa. The most remote option, home to a national park spread across volcanic
islands and coral reefs.
One practical note for data-hungry
travelers: coverage can get patchy and roaming fees add up fast on island
trips. A prepaid US data plan like Holafly
keeps your maps and messages running from the moment you land, without hunting
for a local SIM.
Hawaii and Alaska: Bucket-List States, No Passport Needed
People forget that the two states least
connected to the mainland are still domestic. You board with a REAL ID, not a
passport.
Hawaii gives you volcanoes, surf towns
and six main islands to island-hop. Alaska delivers glaciers, grizzlies and the
midnight sun. If you fly direct, you never leave the country, so the trip stays
passport-free.
Closed-Loop Cruises: Go Abroad and Still Skip the Passport
A closed-loop cruise starts and ends at
the same US port. Under the Western Hemisphere Travel Initiative, US citizens
can take these sailings with a birth certificate and a government-issued photo
ID instead of a passport.
These routes reach surprisingly far:
1. The Bahamas. Nassau and private cay
stops, often on short three or four night sailings from Florida.
2. Mexico. Cozumel and the Riviera Maya on western and eastern Caribbean
itineraries.
3. Jamaica and the wider Caribbean. Multiple
islands on one loop, all from a US home port.
My honest advice: still bring a passport
if you own one. If you miss the ship or have a medical emergency abroad, flying
home without a passport becomes a real headache. The ID-only rule is a
convenience, not a safety net.
Mainland Road Trips Worth the Drive
You do not have to board a plane at all.
The lower 48 states hold enough variety to fill a lifetime of vacations, and a
car is all you need.
Chase red-rock canyons in Utah,
Spanish-moss coastlines in the Carolinas, or desert springs in New Mexico. If
you want a slow, flexible version of this, our guide to touring the USA in an
RV walks through routes, budgets and gear that make long-distance trips easier.
What You Still Need to Pack Instead of a Passport
Passport-free does not mean
document-free. Bring the right paperwork and you avoid problems at the gate or
the gangway.
●
A REAL ID or accepted
alternative for every domestic flight since May 7,
2025.
●
A certified birth certificate for closed-loop cruises, paired with a photo ID.
●
Proof of ID for minors, since children on cruises usually need a birth certificate too.
Check your cruise line's exact rules
before you book. Policies vary slightly between operators, and the ship, not
the destination, decides what boards.
Frequently Asked Questions
Do I need a passport to visit Puerto Rico or the US Virgin
Islands?
No. Both are US territories, so you
travel there with the same ID you use for any domestic flight. No passport
required.
Can I take a cruise without a passport?
Yes, on a closed-loop cruise that starts
and ends at the same US port. You will need a birth certificate and a
government-issued photo ID.
What ID do I need to fly within the United States now?
Since May 7, 2025, you need a REAL
ID-compliant license, a passport, or another accepted document to board a
domestic flight.
Is Hawaii a passport-free destination?
Yes. Hawaii is a US state, so a direct
flight there is a domestic trip that needs only a valid ID.
Should I bring a passport even if it is optional?
If you already have one, yes. It is your
fastest way home if a cruise emergency forces you to fly back from a foreign
port.
The Bottom Line on Places to Travel Without a Passport
A missing passport is no reason to stay
home. Between the territories, Hawaii, Alaska, closed-loop cruises and the open
road, you can reach beaches, rainforests and glaciers with a simple ID. Pack
the right documents, double-check your cruise line, and go.
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text: Man sitting on his bed at night, one hand on his chest, looking at his
phone
Many people wonder whether stress can cause a
heart attack, especially when their heart races or their chest feels tight
during a difficult week. When work deadlines, money worries or a family crisis keep your
heart beating fast long after you go to bed, it is natural to ask what that
does to your heart over time.
Stress has been linked with heart attacks, but
the link is not simple. Stress is usually one factor among several, and heart
attacks linked with stress mostly happen in people who already have heart
disease or risk factors such as high blood pressure. Which checks suit you
depends on your age, medical history and other risk factors, and a heart screening often starts with simple
measures such as blood pressure and cholesterol.
In this article we explain how stress may
contribute to a heart attack, its longer-term effects on the heart, the risk
for younger adults, palpitations and the chest symptoms that need emergency
care.
How Is Stress Linked to a Heart Attack?
Stress may play a part in a heart attack
through the stress hormones adrenaline and cortisol, which raise your
heart rate and blood pressure and may make your blood more likely to clot. In
the short term, these changes help your body react to danger, and in a healthy
heart they usually pass without harm.
The risk is higher when the coronary arteries,
the blood vessels that supply the heart muscle, are already narrowed by plaque
(a fatty buildup in the artery wall). A sudden rise in stress hormones is
thought to be one of the things that can make a patch of plaque crack. If that
happens, a blood clot may form over the crack and block the artery, which stops
blood from reaching part of the heart muscle.
Intense anger, grief or shock has been linked
with a higher risk of a heart attack in the hours that follow, especially in people
who already have heart disease. For most people, though, the risk from a single
stressful moment is small.
What Are the Effects of Stress on the Heart?
The effects of stress on the heart usually
develop over months or years, and long-term stress has been linked with a higher
risk of heart disease and heart attack. In one large international study of
about 25,000 people in 52 countries, people who had had a heart attack were about
twice as likely to report constant stress at work or at home as
people who had not. This shows a link, but it does not prove that stress caused
the heart attacks.
Long-term stress is thought to affect the
heart in three main ways:
● Higher blood pressure – when stress continues for months, stress hormone levels
can stay high, which may contribute to high blood pressure.
● Unhealthy habits – many people sleep less, smoke, drink more alcohol or
stop exercising during stressful periods, and these habits can raise the risk
of heart disease.
● Inflammation – ongoing stress has
been linked with inflammation in the blood vessels, which may add to the plaque
that narrows the arteries.
Habits can change, though, and regular
exercise, enough sleep and talking to a friend, family member or counselor
about stress may help lower the effect of stress on your heart.
Can a Young Person Have a Heart Attack From Stress?
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text: Woman checking her blood pressure with an upper-arm cuff at a kitchen
table
A young person can have a heart attack linked
with stress, but stress alone is unlikely to cause one in an otherwise
healthy heart. Even in adults under 40, most heart attacks involve narrowed
coronary arteries, often alongside smoking, high cholesterol, diabetes, obesity
or a family history of early heart disease.
High cholesterol and high blood pressure often
cause no symptoms, so some younger adults may not know they have them. In a
younger adult who already has narrowed arteries, a stressful period may be one
of the factors that leads to a heart attack.
Spontaneous coronary artery dissection (SCAD),
a tear in the wall of a heart artery, can cause a heart attack even in people
with normal cholesterol and blood pressure. SCAD most often affects women in
their 40s and 50s, and it can also happen during or soon after pregnancy. Some
SCAD episodes have been reported after extreme emotional stress or intense
physical exertion, although the cause is often unclear.
Does Stress Cause Heart Palpitations?
Stress can cause heart palpitations, and they
are one of the more common ways people notice stress in their body.
Palpitations can feel like a racing, pounding or fluttering heartbeat, or as if
your heart has skipped a beat.
Adrenaline makes the heart beat faster and
more forcefully, so a racing heart during a stressful moment is often a normal
response. A normal resting heart rate for adults is 60 to 100 beats per minute.
During stress or anxiety, your heart rate can rise
above that for a while, and it usually returns to normal once the stress
passes.
Stress-related palpitations are often
harmless, but a doctor should check them when they are new, keep coming back or
last more than a few minutes. Palpitations that come with dizziness, fainting,
shortness of breath or chest pain should be medically assessed straight away,
because these symptoms can be a sign of an irregular heart rhythm (arrhythmia).
Is It Stress or a Heart Attack?
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text: Body outlines with the chest, arms, neck, jaw, upper back and stomach
shaded
Stress and a heart attack can both cause chest
pain, a pounding heart and shortness of breath, so it can be hard to know which
one is causing your symptoms without a medical assessment.
Heart attack symptoms can also be milder than
the sudden, crushing chest pain shown in movies, and the warning signs include:
● Chest discomfort – pressure, squeezing, fullness or pain in the center of
the chest that lasts more than a few minutes, or goes away and comes back.
● Upper body pain – pain or discomfort in one or both arms, the back, neck,
jaw or stomach.
● Shortness of breath – with or without chest discomfort.
● Nausea and lightheadedness – sometimes with a cold sweat.
Women are somewhat more likely than men to
have shortness of breath, nausea, or back or jaw pain, sometimes without
obvious chest pain.
Because stress and heart attack symptoms can
feel alike, any of these warning signs needs emergency medical care straight
away, even if you think stress is the cause. It is safer to have a heart attack
ruled out than to wait and see.
In Closing: Small Changes for a Healthier Heart
A stressful week is unlikely to cause a heart
attack on its own. Heart attacks linked with stress mostly happen in people who
already have narrowed arteries or high blood pressure, and both can often be
managed once they are found.
Small changes such as moving more, sleeping
well and talking to a friend about stress may help protect your heart. If you
are unsure about your heart health, your doctor can advise which checks suit
your age, medical history and risk factors. From there, you can make changes
with confidence and look after your heart for many years to come.
Disclaimer: This article is for general
information only and is not medical advice. Please speak to your own doctor
about your heart health and any symptoms you have.
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text: Reading glasses resting on a napkin beside a bowl of spinach and pepper
salad
There is no shortage of advice about foods
that support eye health, from carrots and blueberries to lutein capsules and omega-3s. But far less is
said about how much those foods protect your eyes.
When your eyes deteriorate because of a
condition such as glaucoma or cataract, diet alone is no longer enough. At this
stage, treatment such as glaucoma drops or cataract
removal is usually needed to protect or restore your sight. Until
then, though, a good diet can slow the changes that come with age.
In this article, we will cover the limits of
what food can do for your eyes, which foods support eye health, how to get the
most from them, whether eye supplements work, and which foods are worst for
your eyes.
What Food Can and Cannot Do for Your Eyes
Food can slow age-related damage to the
retina, the light-sensing layer at the back of your eye, and to the lens that
focuses light onto it. But it cannot correct nearsightedness, farsightedness or
astigmatism, which depend on the shape of your eye, not on what you eat.
Diet mainly changes how quickly that
age-related damage happens. Because the retina is exposed to light all day and
your body cannot make the pigments that protect it, those pigments have to come
from food. So the protection food gives is real but gradual, appearing over
decades, not weeks.
Foods That Support Eye Health
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text: Kale, spinach, salmon, bell peppers, an egg and almonds laid out on a
marble counter
The foods that support eye health are dark
leafy greens, oily fish, eggs, brightly colored fruits and vegetables, nuts and
seeds, and shellfish. Each supplies a different nutrient, and each nutrient
does a different job.
Dark Leafy Greens
Dark leafy greens such as kale, spinach and
collard greens supply lutein and zeaxanthin, two pigments that collect in the
macula, the small central patch of retina you use for reading and recognizing
faces. There they filter blue light, and a diet rich in them may lower the risk
of age-related macular degeneration (AMD), a disease that slowly damages
central vision.
Oily Fish
Oily fish such as salmon, sardines and
mackerel supply omega-3 fats, which may help keep the surface
of the eye moist and ease dry eye symptoms.
Eggs
Eggs supply lutein and zeaxanthin in the yolk,
in a form the body absorbs easily, along with smaller amounts of zinc and
vitamin A.
Brightly Colored
Fruits and Vegetables
Brightly colored fruits and vegetables such as
bell peppers, oranges and strawberries supply vitamin C, which helps protect
the eye's lens from the damage linked to cataract, a gradual clouding that
blurs vision. Orange vegetables such as sweet potato and
carrots supply vitamin A, which the eye needs to see in dim light, and a severe
shortage can cause night blindness.
Nuts and Seeds
Nuts and seeds such as almonds, hazelnuts and
sunflower seeds supply vitamin E, which helps protect retinal cells from
age-related damage.
Shellfish
Shellfish such as oysters and crab are rich in
zinc, which the body needs to carry vitamin A to the retina for seeing in low
light. Beef and chickpeas are other good sources.
How to Get the Most From Eye-Healthy Foods
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text: Olive oil being poured over spinach cooking in a cast iron skillet
Eye-healthy foods work better when you eat
them the right way: cook the greens, add a little fat, keep the egg yolks, and
vary the colors. In practice, two servings of oily fish a week and a daily serving of dark greens can provide most
of the nutrients above.
● Cook the greens – lightly cooking spinach or kale makes the lutein easier to absorb
than eating it raw.
●
Add some fat – lutein, zeaxanthin and vitamins A and E dissolve in fat, so a little
olive oil or avocado alongside them helps your body absorb them.
●
Keep the yolk – the yolk holds the egg's lutein, so eating only the whites loses it.
●
Vary the color – different pigments collect in different parts of the eye, so a mix
of orange, red and dark green may do more than any one of them alone.
Do Eye Supplements Work?
Eye supplements may help people who already
have AMD. In that group, a specific formula known as AREDS2 may slow the disease.
But it has not been shown to prevent AMD in people with healthy eyes or to help
with cataract, so if your eyes are healthy, food is likely already giving you
most of what a supplement would.
Smokers should also avoid high-dose
beta-carotene supplements, because studies found that they increased lung cancer risk in smokers.
Beta-carotene from food is not the concern.
The Worst Foods for Eye Health
The worst foods for eye health are sugary
drinks, ultra-processed meals and heavy alcohol.
●
Sugary drinks – diets high in sugar and refined carbohydrates raise the risk of type
2 diabetes, and persistently high blood sugar damages the small blood vessels
in the retina. That damage, called diabetic retinopathy, is a leading cause of
blindness in working-age adults.
●
Ultra-processed foods – diets high in packaged, high-calorie food have been linked to faster
progression of AMD. They also tend to replace the leafy vegetables that supply
the pigments your retina needs.
●
Heavy alcohol – regular heavy drinking is associated with a higher risk of cataract,
and it can worsen dry eye by disrupting the tear film, the thin layer of fluid
that keeps the surface of the eye comfortable.
In Closing: Eat Well, and Keep an Eye on the Rest
Diet does not replace an eye exam, which can
find problems that food cannot prevent or treat. If your vision has changed,
colors look duller or night driving has become harder, have your eyes checked
rather than waiting for a better diet to fix it.
Food can slow the wear that comes with age,
but it cannot fix how your eye is shaped or repair a condition once you have
one. Fill your plate with greens, fish, eggs and colorful vegetables, and get
your lutein from meals rather than capsules. Along with regular eye checks,
that gives your eyes a good chance of staying healthy for years to come.
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