A doctor shares her 2 simple longevity habits to improve gut health and potentially combat vision loss as you age

• Good gut health is linked to reduced risk of some cancers and heart disease, growing evidence suggests.
• Emerging evidence suggests that a healthy microbiome might also lower your risk of vision loss as you age.
• An ophthalmologist shared the habits she follows to cut down her risk of macular degeneration, a leading cause of vision loss.

Good gut health is often touted as the key to longevity and is linked to a reduced risk of developing some cancers and heart disease. One doctor sees another potential benefit: reducing the risk of serious vision loss, as emerging evidence suggests.

Dr. Dimitra Skondra, a retinal ophthalmologist and researcher at NYU Langone, said diseases like macular degeneration, a leading cause of vision loss in older adults with no cure and no effective treatment, are often overlooked.

"Unfortunately, we take our vision for granted. We always worry we're going to get cancer, we're going to get a heart attack, because loss of vision is not going to kill you," Skondra told Business Insider.

However, she said, patients she's seen who start to lose their vision quickly realize that it deprives them of so many things that make life worth living.

Macular degeneration, which impacts roughly 20 million Americans, is more common after the age of 55. It initially has no symptoms or begins with mild ones, like slight blurriness or taking longer to adjust to the dark. Over the decades, a person's vision can become wavy and distorted, like a Picasso painting. They might also see a big, blurry black hole that doesn't disappear.

While Skondra said we need more studies examining the exact relationship between gut health and vision loss, she said some research found that gut microbiome markers could predict the severity of a person's macular degeneration. In her view, if improved gut health already has so many benefits, it can only potentially help combat age-related vision loss, too.

Skondra shared two key habits to boost gut health that she practices herself.

Her favorite quick lunch includes a can of beans

When it comes to their diets, Skondra gives her patients a general rule of thumb: "Whatever is good for the heart is good for the eyes as well."

She recommends following a diet rich in whole, plant-based foods — all while cutting back on ultraprocessed products like vegan meat or cheese. Eating fruits and vegetables in their least processed forms can help increase your fiber intake. Gut bacteria ferment that fiber into short-chain fatty acids, compounds that support immune function and help regulate blood sugar.

Skondra also encourages diversifying your diet by aiming to eat about 30 different plant foods a week, as this helps maintain a healthier microbiome. Still, she understands the challenges of constantly surveilling your diet.

"There are times when, unless I pay particular attention, I don't meet this target for a few days in a row, especially when I'm busy traveling, or I have a lot of social obligations," she said.

One of her hacks is to make the most of quick lunches. Her go-to is using tinned fish like sardines and a can of beans, and topping them with a bit of olive oil, vinegar, and fresh herbs.

"Beans are the new superfood. They're very high in fiber, but also very high in protein, and they're affordable," she said.

Topped with protein-rich fish and herbs to increase plant diversity, she said they make for a very healthy and tasty meal.

She fits in 'exercise snacks' every day

Skondra said strength training is already recommended for older patients to replenish lost muscle mass as they age. She said the body releases powerful anti-inflammatory molecules called myokines when muscles contract, which may also benefit gut health.

"I tell my patients: walking is great for cardiovascular health, but you need some resistance training," she said, stressing that body-weight exercises alone can make a huge difference.

For the truly time-pressed, she recommends "exercise snacks" to combat a sedentary lifestyle.

"Sometimes, I'm sitting in my office and, depending on what suits and makeup I wear, I do some jumping jacks or push-ups and then get back to my Zooms," she said.