As we journey through life, our eyes work behind the scenes day and night, taking in the wonders of the world and helping us achieve our day-to-day activities. But many of us fail in finding ways to protect our eyes until problems arise. The truth is, keeping your vision healthy becomes increasingly important as you age, and small habits today can make a huge difference tomorrow.

The majority of the most prevalent eye conditions develop slowly and painlessly, so the more reason to visit your doctor for regular check-ups. Age-related macular degeneration, cataracts, glaucoma, and diabetic eye disease are among the most common causes of vision loss in older people. Vision changes with age but the good news is that most of the risk factors for these conditions are within your control.

In this article, we’re going to explore actionable, evidence-based methods of keeping your eyes safe from age-related vision loss. From simple dietary modifications to lifestyle changes, these solutions can help prevent vision loss for years to come. Let’s face it, your older self will thank you too for being so careful in protecting one of your most treasured senses.

How can you protect your eyes and vision?

Schedule Regular Eye Exams

The first key to protecting your vision is scheduling regular eye exams. Some eye diseases do not show early symptoms, so you may not have any idea anything’s wrong until harm is already done. An eye care professional can identify issues before you notice a difference in your sight. For most adults, a 1-2 year eye exam is sufficient, but your doctor will likely advise more frequent testing if you have some risk factors, such as diabetes or a family history of eye disease.

During your eye exam, make sure to discuss any vision changes you’ve noticed, even small ones. Things like needing more light to read, trouble distinguishing colors, or seeing floaters could be early warning signs worth mentioning.

Protect Your Eyes from the Sun

Just like your skin, your eyes need protection against harmful UV rays too. Prolonged exposure to excessive sun can increase your risk of cataracts and macular degeneration. Whenever you step outside – even on cloudy days – wear sunglasses that block out 99-100% of both UVA and UVB radiation.

Wide-brimmed hats offer additional protection and will reduce the number of UV rays reaching your eyes from above or side of your sunglasses. If you wear prescription glasses, you can obtain transition lenses that darken when you’re outside in sunlight or clip-on sun shades that go over your regular glasses.

Eat an Eye-Healthy Diet

Your diet can have a significant role in maintaining good eyesight. Some foods have nutrients that can delay or prevent eye disease. Dark green vegetables like spinach and kale contain lutein and zeaxanthin, which may prevent cataracts and macular degeneration. Brightly coloured fruits and vegetables – especially orange and yellow ones like carrots and bell peppers – are full of vitamin A, which is essential for good eyesight.

Cold-water fish such as salmon and tuna are rich in omega-3 fatty acids that help in keeping eyes healthy. Nuts and seeds provide vitamin E, which might guard your eyes against damage. Incorporate these foods into your daily meals instead of depending only on supplements alone because whole foods come with extra benefits.

Control Blood Sugar and Blood Pressure

Did you know that diseases like diabetes and high blood pressure can severely impair your eyesight? High blood sugar can damage the small blood vessels in your retina, potentially leading to diabetic retinopathy – a significant cause of blindness. Similarly, high blood pressure can damage the delicate blood vessels in your eyes.

Managing these conditions with regular check-ups, medication when prescribed, nutrition, regular exercise, and a decrease in alcohol use can make a huge difference for your eyes. If you have diabetes, dilated eye exam at least annually is very important

Quit Smoking (or Don’t Start)

And here’s another reason to stop smoking: it significantly increases your risk for getting cataracts, macular degeneration, and optic nerve disease. Smoking constricts the blood vessels in your eyes and releases chemicals that are toxic and destroy eye tissues.

If you’re a smoker, quitting, regardless of how old you are, can decrease your risk for eye diseases. Your doctor can recommend helpful resources to help you quit, from nicotine replacement medications to groups. Your eyes and overall health will appreciate it.

Take a Break from Screens

Most of us in the current digital era spend hours daily staring at screens for hours on end. It can cause digital eye strain, which contributes to dryness, irritation, blurred vision, and headaches. Screen time in itself is not to blame for causing permanent harm, but the discomfort can be painful.

Practice 20-20-20 rule: look at something 20 feet away every 20 minutes for 20 seconds or longer. Place your screen at arm’s length and a little below eye level. Apply artificial tears if your eyes become dry, and don’t reduce the frequency of blinking as you stare at screens, we naturally blink less when we look at screens.

Stay Physically Active

Regular exercise isn’t just good for your waistline and your heart – it’s also good for your eyes. Exercise increases circulation, which translates to healthier eyes. Regular exercise even decreases intraocular pressure, reducing your risk for glaucoma.

You don’t have to run marathons to reap the benefit. Even some moderate exercise like brisk walking, swimming, or cycling for 30 minutes on most weekdays will do. As always, discuss any exercise regimen with your physician before starting one, especially if you already have medical problems.

Get Enough Sleep

Your eyes require rest just like your entire body. During sleep, your eyes remove irritants and replenish themselves with necessary nutrients. Insufficient sleep can cause eye strain, dry eyes, spasms, and even broken blood vessels.

7-8 hours of good-quality sleep should be enough for most adults daily. If sleeping becomes a problem, try maintaining a regular sleeping pattern like your room being cool and dark, and no TV screens before sleep. If insomnia persists, have your doctor assessed.

Wear Safety Eyewear When Necessary

Eye injuries can happen anywhere – while doing home projects, playing sports, or even gardening. These injuries can cause immediate vision problems or become sources of issues later in life. While doing activities that could expose your eyes to damage, wear appropriate safety glasses, goggles, or face shields.

This is especially important if you work with tools, chemicals, or in dusty environments. For baseball or racquetball, safety eyewear could save your vision. Remember, regular glasses won’t do the trick – good safety eyewear is designed to absorb impact.

Know Your Family History

Many eye diseases are inherited, including glaucoma, macular degeneration, and even nearsightedness. Knowing your family history of eye disease can inform you and your doctor if you’re at higher risk for certain diseases.

If you do have a family history of eye disease, your doctor may recommend more frequent check-ups or screening tests. You may also find it beneficial to start certain preventive measures a little earlier. Take time to ask about relatives’ eyesight – the information could preserve your vision.