Simple daily habits for better vision

Vision loss is more common than you may think. According to the World Health Organisation, at least 2.2 billion people globally have a near or distance vision impairment. At least 1 billion of these cases either had a preventable vision impairment or had not yet addressed it. In other words, you do have some control over protecting your eye health and preventing vision loss.

Fortunately, protecting your eyes does not have to be complicated. There are simple steps you can take daily to preserve your eye health as you age.

1. Wear sunglasses

Exposing your eyes to ultraviolet (UV) rays can cause damage over time. Wearing sunglasses can block harmful UV light, lowering your risk of eye diseases like cataracts, sunburn, eye cancer, and growths around the eye, according to the American Academy of Ophthalmology. Polarised glasses with smoke or grey lenses may offer the best protection against the sun’s rays and reduce glare.

2. Take screen breaks

Prolonged screen time can lead to dry eyes, neck and shoulder pain, blurred vision, headaches, digital eye strain, or computer vision syndrome. The American Optometric Association recommends using the 20-20-20 rule to prevent computer vision syndrome: every 20 minutes, look at something at least 20 feet away for 20 seconds.

3. Take book breaks, too

Screen time isn’t the only way to strain your eyes. When you read a book, you probably hold it up close for long periods of time. Both activities can lead to nearsightedness, or myopia, which means faraway objects are blurry while up-close objects are clear. Just like with screen time, use the 20-20-20 rule for book breaks. Read or work on the computer for too long? Set an alarm to take breaks.

4. Move your body

Regular exercise can benefit eye health by promoting healthy blood vessels and lowering your risk of developing glaucoma and diabetic retinopathy, reports the American Academy of Ophthalmology (AAO). The CDC recommends at least 150 minutes of moderate aerobic activity every week, plus two days of strength training. You can also practice eye exercises to reduce tension and eye strain while sitting at your desk.

5. Go outside

Children and adults need to get outside often, even if they get their recommended exercise indoors. Research shows that children who spend time outdoors have a lower risk of developing nearsightedness in adolescence and adulthood. Playing with your kids at the local playground, walking through the woods, or even playing in the backyard can help the whole family stay healthy and active. Be sure to wear your sunglasses!

6. Quit smoking

It’s well known that smoking is detrimental to your health, but it can also increase your risk of developing eye diseases like cataracts or age-related macular degeneration (AMD), according to the Food and Drug Administration. Smokers have a two- or three-times higher chance of developing cataracts and up to four times higher risk for AMD. Future research may determine if smoking cigarettes can also cause glaucoma, Graves’ eye disease, thyroid eye disease, and encourage diabetic retinopathy onset or progression. To improve your health, build a quit plan.

7. Eat balanced meals

The foods you eat every day can improve your eye health. Eating foods rich in vitamins A, C, and E, beta-carotene, omega-3 fatty acids, lutein, zeaxanthin, and zinc can help cellular growth, lower eye tissue inflammation, and limit free radicals that can damage your eyes. As recommended by the AAO, include some of these foods in your regular diet to get the right nutrients for your eyes.

Vitamin A and beta-carotene: apricots, carrots, cantaloupe, sweet potatoes, red pepper, ricotta cheese, and mango

Vitamin C: grapefruit, oranges, lemons, tangerines, peaches, strawberries, tomatoes, and red bell pepper

Vitamin E: avocados, almonds, peanut butter, wheat germ, sunflower seeds

Omega-3: halibut, sardines, salmon, tuna, and trout

Lutein and Zeaxanthin: Collards, broccoli, eggs, peas, kale, spinach, romaine lettuce, and turnip greens

Zinc: lime beans, kidney beans, black-eyed peas, lean red meats, oysters, fortified cereals, poultry

8. Avoid rubbing your eyes

Rub your eyes frequently, which can cause eye damage or infections. Dry eyes and eye strain can make you want to rub your eyes; some may rub them too much or too hard. This can lead to issues such as reduced or blurry vision, headaches, inflammation, and eye and light sensitivity. Another reason to avoid eye rubbing is that bacteria or viruses on your fingers or hands could lead to conjunctivitis, commonly called pink eye. Instead of rubbing your eyes, use eye drops or saline to clean and moisten them. Resist the urge and find something else to keep your hands busy until you undo the habit.

9. Wash your hands

You should always wash your hands before touching your face, eyes, or contact lenses. Almost 45 million Americans wear contact lenses, and approximately one in three wearers develops complications, with one in five contact lens infections causing corneal damage. Plus, there’s no telling what kinds of germs might have already contaminated an object you’ve touched. Washing your hands regularly can lower your risk of respiratory illness by up to 21% and diarrheal illness by up to 40%, the CDC reports.

10. Take off your makeup

After a long day, the last thing you might think about is removing your eye makeup before you get into bed. Doing so benefits your eye health and can lower your risk of blepharitis or eyelid inflammation, according to the Optometrists Network. You should also adopt beneficial makeup practices that can save your skin and eyes, such as only using products made for eyes, replacing your makeup often (especially after an eye infection), not applying eye makeup on the inner lids, and never sharing eye makeup with someone else. If you use brushes or sponges to apply eye makeup, wash them regularly.

Following these ten simple steps can help you protect your eye health and prevent vision loss. Your eyes are precious, and taking care of them should be a priority.