Gut to Eye: How your diet and microbiome influence hypertension-linked vision loss

Your gut and eyes may seem unrelated, but emerging science says otherwise. Researchers are now uncovering how gut health affects blood pressure and may also play a role in vision loss linked to hypertension. Studies in the past decade suggest that the gut microbiome (the ecosystem of microbes in the intestines) helps regulate blood pressure. Disruption in the balance of gut microbes may lead to elevated blood pressure and increased cardiovascular risk. Thus, it is important to understand the unique relationship between gut microbiome and hypertension, as it may open up new possibilities for prevention and treatment. Targeted interventions like dietary changes, probiotics, or prebiotics could help restore microbial balance and support healthy blood pressure levels.

What the research says
An important link has been found between high blood pressure and gut health. Researchers at the Experimental and Clinical Research Centre in Germany have shown that our gut microbiome – the bacteria living in our intestines – is closely connected to blood pressure and heart health. Thanks to new genetic testing technology, scientists can now better study how these gut bacteria affect our overall health.

Researchers in Brazil have found that fasting and eating a high-fibre diet can change gut bacteria in a good way. These changes increase the number of bacteria that produce short-chain fatty acids (SCFAs). SCFAs help the immune system reduce inflammation and provide antioxidant benefits. They also influence how our genes work. These changes in the gut and immune system have been linked to lower blood pressure.

A study done in Greece found that high blood pressure can lead to age-related macular degeneration (AMD). This happens through poor blood flow in the eye and damage to local tissues. Gut imbalances, or dysbiosis, may also play a role in AMD. A high-fat diet can cause harmful gut changes that trigger inflammation. This can lead to abnormal blood vessel growth in the eye, making AMD worse.

So, improving gut health through diet or supplements may help protect tiny blood vessels in the eyes and other organs.

Lifestyle affects the gut microbiome
New research shows that what we eat – like a high-salt or high-fibre diet – and how we live can affect the bacteria in our gut. This, in turn, can influence our immune system and blood pressure. A typical dormant lifestyle, with multiple large meals and more processed foods, reduces the variety of good gut bacteria. It can also cause harmful bacteria to grow, leading to more inflammation and diseases like obesity and heart problems.

Processed foods often have high salt content, which many people eat more than what doctors recommend. To lower the risk of heart-related diseases, experts suggest switching to a healthier diet like the DASH or Mediterranean diet. These diets are lower in salt, fat, and sugar and higher in fibre.

Fasting – going without food for a specific time – is another method that has shown benefits. It can help lower blood pressure and improve gut health. Overall, diet and lifestyle changes can directly affect the balance of gut bacteria, which plays a key role in our immune system and overall health.

Reduce excess weight
As weight grows, blood pressure frequently rises as well. Hence, losing weight is one of the best strategies to manage blood pressure. Even a minor weight loss can help reduce blood pressure if you are obese or overweight.


Regular exercise
High blood pressure can be lowered by roughly 5 to 8 mm Hg with regular aerobic activity. To prevent blood pressure from increasing again, it's critical to continue exercising on a regular basis for at least 30 minutes each day. Additionally, exercise can help prevent slightly raised blood pressure from becoming high blood pressure, or hypertension. Regular exercise can help people with hypertension lower their blood pressure to safer levels.

Reduce tension
Chronic stress may contribute to hypertension. Make a plan for the day and concentrate on your top priorities. Saying no is a skill. Give yourself adequate time to complete the tasks at hand. Every day, set aside some time to sit quietly and take a deep breath. Make time for delightful pastimes or activities, including cooking, volunteering, or going for a walk.

Consume a nutritious diet
A diet low in saturated fat and cholesterol and high in fruits, vegetables, whole grains, and low-fat dairy products can reduce high blood pressure by as much as 11 mm Hg. Dietary potassium can reduce the blood pressure-lowering effects of sodium and table salt. Don’t forget to include probiotic drinks and meals in your daily routine.


Reduce salt intake
Blood pressure and heart health can be improved by consuming less amount of sodium. Limit your daily sodium intake to 2,300 mg or less.

Reduce alcohol intake and give up smoking
Blood pressure can be lowered by around 4 mm Hg by limiting alcohol consumption to less than one drink per day for women and two drinks per day for males. Similarly, quitting smoking can lower your blood pressure to normal levels. Additionally, a healthy lifestyle enhances general health and reduces the risk of heart disease, resulting in a longer lifespan.


Sleep properly
Weeks of sleep deprivation of less than seven hours per night may contribute to hypertension. Sleep disorders such as sleep apnoea, restless legs syndrome, and insomnia, or general insomnia, can interfere with sleep. Aim for 7 to 9 hours of sleep each night as an adult.

Ease stress
Long-term stress may play a part in high blood pressure. Plan your day and focus on your most important tasks. Learn to say no. Allow enough time to get done what needs to be done. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies, such as walking, cooking or volunteering.

Conclusion
Although caution is required when interpreting microbiome data, the study of the microbiome-host interface in hypertension is a promising and fast-growing research topic. We may easily address the problem of hypertension by maintaining a healthy lifestyle and eating probiotic-rich foods. These dietary changes not only support gut health but may also improve blood pressure regulation and reduce the risk of vision complications associated with hypertension. As research continues to uncover these critical links, incorporating gut-friendly habits could become a vital part of managing both cardiovascular and eye health.

Contributed by: Dr. Jay Goyal, an Eye Surgeon, LASIK specialist, Retina Specialist, and Director at Surya Eye Hospital, Mumbai

Thumb and Embed Images Courtesy: istock

Can’t eat your food without snapping a picture first?

Join our Food Photography Contest and stand a chance to win exciting prizes!
Click HERE for details.

Join our WhatsApp Food Community to discover delicious recipes, enjoy fascinating food stories, and stay updated with the latest food news! Click here