Tips For Eye Health: Expert Shares Ways To Keep Your Eyesight In Check After 30

Eye Care Tips After 30: Expert Shares Ways To Keep Your Eyesight In Check (Image Credits: iStock)

As we age, our bodies undergo various changes that affect our overall health including eyesight. Once we reach the age of 30, it’s crucial to start paying closer attention to our eye health as they undergo natural changes that can affect vision. Hence, it is increasingly important to adopt good eye care habits to maintain optimal vision and prevent potential eye problems. By adopting certain habits, you can protect your vision and ensure your eyes remain healthy as you age. We got in touch with Dr Mahipal Singh Sachdev, Director and Chairman – Centre For Sight Group of Hospitals who shares some tips to help maintain and protect your vision as you age.

1. Regular Eye Exams

Regular comprehensive eye exams are essential, even if you don’t currently wear glasses or contact lenses. Annual check-ups can detect early signs of eye conditions such as glaucoma, cataracts, and macular degeneration. Early detection often allows for more effective treatment.

2. Healthy Diet

A diet rich in antioxidants and essential nutrients can promote eye health. Include foods high in vitamins A, C, and E, as well as zinc and omega-3 fatty acids. Leafy greens, carrots, citrus fruits, nuts, and fish like salmon and tuna are excellent choices.

3. Manage Chronic Conditions

Conditions like diabetes and hypertension can significantly affect your eyesight. Managing these conditions through proper medication, a balanced diet, and regular exercise can reduce the risk of related eye problems.

4. Protect Your Eyes from UV Light

Prolonged exposure to ultraviolet (UV) rays can damage your eyes and increase the risk of cataracts and macular degeneration. Always wear sunglasses that block 100 per cent of UV-A and UV-B rays when you are outdoors, and consider wearing a hat for additional protection.

5. Limit Screen Time

Extended exposure to digital screens can cause digital eye strain, also known as computer vision syndrome. Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. This helps reduce eye fatigue.

6. Stay Hydrated

Dry eyes can be a common issue as we age. Drinking plenty of water and using a humidifier in dry environments can help keep your eyes moist and comfortable. Additionally, consider using artificial tears if your eyes feel dry.

7. Avoid Smoking

Smoking is harmful to your eyes and can increase the risk of developing age-related eye diseases such as macular degeneration and cataracts. Quitting smoking can significantly benefit your overall health, including your eye health.

8. Exercise Regularly

Regular physical activity can improve blood circulation, which benefits your eyes by increasing oxygen levels and removing toxins. Aim for at least 30 minutes of moderate exercise most days of the week.

9. Proper Eye Hygiene

Avoid rubbing your eyes to prevent infections and injuries. Ensure your hands are clean before touching your eyes, and be mindful of the cleanliness of your contact lenses and makeup.

10. Adequate Sleep

Getting enough sleep is crucial for overall health, including your eyes. Proper rest can reduce eye strain and dryness, and help maintain optimal eye function.