Eye health often takes a back seat until something goes wrong. But by the time vision problems appear, damage may already have begun. Here is how simple daily habits, smart nutrition, and timely check-ups can help preserve your sight well into your later years.
Looking to keep your vision sharp into your golden years?
It’s only when our eyes start to falter that most of us think much about eye health. The issue is… By the time you can notice something is wrong, the damage may already be done.
The good news is, preserving healthy vision doesn’t have to be complicated. A few simple lifestyle shifts and routines can go a long way in safeguarding vision.
Regular Eye Exams Preserve Vision
Serious eye diseases usually develop slowly and without any clear symptoms. So going in for regular comprehensive eye exams is the worst strategy for protecting your eyes.
Comprehensive eye exams done on an ongoing basis will help vision care specialists spot problems early – when treatment can be the most effective. Things like glaucoma, diabetic eye disease, and age-related macular degeneration are often the sneakiest problems because they can damage eyesight without many obvious signs.
Vision care guidelines now call for comprehensive eye exams every two years for adults ages 18-60. Adults over the age of 60 need annual exams to screen for the early signs of age-related vision issues. Be sure to check with vision care specialists what your age-appropriate exam schedule should be.
Instead of those quick vision screenings you get at the drugstore, be sure to partner with qualified vision professionals who have the specialised equipment and training needed to evaluate your eye health. If you have unusual symptoms such as double vision, persistent headaches or imbalance, a Binocular Vision Dysfunction, or BVD Specialist is available who is qualified to determine if BVD is impacting your quality of life.
Screens And Your Eyes: The Growing Crisis
The average person spends over 7 hours a day staring at screens. And this mass screen-time addiction is a health crisis for vision.
Why? Because staring at screens for hours every day causes what eye doctors call “digital eye strain.” It’s a collection of symptoms like dry eyes, blurry vision, headaches, and trouble focusing.
Solution? The 20-20-20 rule.
Every 20 minutes, make it a ritual to look at something 20 feet away for 20 seconds or more. This simple act gives your eye muscles a much needed break and prevents eye strain.
Position screens about an arm’s length from your eyes and slightly below eye level. Try to reduce glare by matching screen brightness levels to your environment. Use blue light filtering glasses when watching TV and in the evening.
Nutrition Tips For Eye Health
Did you know your diet is one of the most underrated factors in vision health? The foods you choose to eat (or don’t eat) have a direct impact on the health of your eyes. Certain nutrients act like powerful defenses against age-related vision conditions. Other nutrients keep vision working at an optimal level throughout your life.
Vision specialists are particularly interested in three categories of protective nutrients:
- Omega-3 fatty acids for supporting eye development and reducing the risk of dry eye syndrome. Salmon, sardines, and mackerel are excellent sources of Omega-3s.
- Lutein and zeaxanthin are found naturally in the retina and lens of the eye, where they filter out harmful blue light. Green leafy vegetables like spinach, kale, and collard greens are rich in lutein and zeaxanthin.
- Vitamin A is critical for keeping the cornea clear and supporting low-light vision. Eat more carrots, sweet potatoes, and red bell peppers to up your vitamin A intake.
Vision Supplements
You can feel good about supplementing your vision with food sources first. But if you need a little extra help, vision supplements are a super-convenient way to support eye health.
Search for eye vitamins with high concentrations of lutein, zeaxanthin, Omega-3 fatty acids, vitamin C, vitamin E, zinc and vitamins A and B complexes. Use eye supplements like a tool to boost a diet already rich in whole, fresh foods.
Daily Habits With A Huge Impact
Most vision issues can be prevented through simple daily choices and habits. Yet people almost universally fail to take these easy prevention steps until it’s too late.
Wear Sunglasses Year-Round
Sun damage from ultraviolet (UV) light is just as damaging to the eyes as it is to the skin. Over time, UV light exposure increases the risk of cataracts and macular degeneration.
Do: Get a good pair of sunglasses that block 99-100% of UVA and UVB rays. Wraparound styles offer extra shielding by limiting light from the side angles.
Keep Your Hands (And Contacts) Clean
Did you know eye infections are often caused by contact with dirty hands or improperly cleaned contact lenses?
Do: Be sure to wash hands completely before touching your eyes or handling contact lenses. If you wear contacts, be sure to follow your vision care professional’s instructions for cleaning and replacing contact lenses as directed.
Stay Hydrated
Dehydration will negatively impact every area of your body. Even mild dehydration can cause eye dryness and irritation.
Do: Stay hydrated by drinking plenty of water throughout the day. Use a humidifier in dry environments to maintain a comfortable moisture level.
Give Your Eyes A Break
Make a point to blink consciously when using screens and reading. Most people blink much less often when intently focusing, which leads to dry and irritated eyes.
Warning Signs You Should Not Ignore
These symptoms may point to more serious conditions that should be evaluated immediately by eye care specialists.
- Sudden changes in vision or noticeable vision loss
- Pain in the eye or around the eyes that doesn’t go away
- Floaters or flashes of light you suddenly notice in your field of vision
- Double vision or blurry vision that comes on suddenly
- Persistent redness or swelling of the eye or eyelid that does not improve
According to global research, more than 90% of vision impairment cases have preventable or treatable causes. Early detection and intervention makes all the difference between maintaining healthy vision and experiencing permanent vision loss.
Manage The Risk Factors You Can Control
Did you know many factors we have some control over influence eye health over time?
Cigarette smoking substantially increases risk of cataracts and macular degeneration. Take action to protect vision by quitting smoking if you currently use tobacco.
Diabetes increases the risk of diabetic retinopathy, one of the leading causes of blindness in adults. Keeping blood sugar levels stable through diet and exercise is critical.
High blood pressure causes damage to blood vessels throughout the body including the eyes. Regularly monitor blood pressure and take appropriate medical steps to keep blood pressure within healthy ranges.
Eye Health Quick Wins You Can Start Today
Looking for some quick action steps you can take today?
- Ensure your work environment is well-lit to reduce eyestrain. Direct light sources to avoid screen glare.
- Take breaks from near work such as reading or looking at screens. This periodic rest allows the eyes to recover and reduce eyestrain.
- Update your glasses prescription as needed. Old prescriptions force the eyes to work harder than necessary.
- Remove eye makeup before going to bed. Sleeping with eye makeup on is a common cause of eye infections and can also clog the oil glands around the eyes.
TL;DR
Vision health is built on proactive routines, ongoing care, and being attentive to symptoms. Vision specialists agree that most eye conditions develop over time – so prevention and early detection are key.
- Get comprehensive eye exams as recommended
- Practice healthy screen time use
- Eat a diet rich in eye-healthy nutrients
- Protect eyes from UV damage with sunglasses
- Take action on controllable risk factors like smoking
- Don’t ignore troubling symptoms and get help
Our eyes are precious. Treating them that way by taking these simple steps today will help you enjoy healthy vision for decades to come.
