7 Habits for Healthy Eyes as You Age
While genetics play a role in eye health, many of the vision problems people experience as they get older aren’t just due to chance. Your daily habits can have a big impact on your eyesight—both good and bad.
At Optometrists’ Clinic Edmonton, we encourage our patients to take an active role in protecting their vision. Here are seven habits that people with healthy eyesight tend to practice!
1. Get a Good Night’s Sleep
Your eyes need rest just like the rest of your body. Lack of sleep can lead to poor circulation, dry eyes, and eye strain, all of which increase the risk of long-term vision problems. Aim for at least seven to eight hours of quality sleep each night to keep your eyes refreshed and functioning properly.
2. Eat Leafy Greens Like Spinach & Kale
Eating your vegetables isn’t just good for your overall health—it’s essential for your eye health too. Leafy greens like spinach, kale, and collard greens contain lutein and zeaxanthin, two powerful antioxidants that help protect your eyes from macular degeneration and cataracts. If you’re not getting enough leafy greens in your diet, consider adding them to smoothies, omelets, or salads.
3. Avoid Smoking
We all know smoking is harmful to your lungs and heart, but did you know it’s also one of the leading causes of vision loss? Smoking significantly increases the risk of macular degeneration, glaucoma, and cataracts. The chemicals in cigarettes damage the tiny blood vessels in your eyes, leading to permanent vision problems over time. If you’re a smoker, quitting now is one of the best things you can do for your eyesight.
4. Get Enough Omega-3 Fatty Acids
Omega-3 fatty acids are essential for eye health, particularly when it comes to preventing dry eye syndrome and macular degeneration. While researchers are still studying the full benefits, we do know that foods rich in omega-3s—such as salmon, walnuts, flaxseeds, and leafy greens—can help support vision health. Consider adding cold-water fish like salmon, tuna, or mackerel to your diet a few times a week for an extra boost.
5. Take Breaks from Screens!
Excessive screen time can cause Computer Vision Syndrome (CVS), leading to eye strain, headaches, and dry eyes. If you spend a lot of time on a computer, tablet, or smartphone, be sure to:
- Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
- Adjust your screen brightness and contrast to reduce strain.
- Make sure your workspace is well-lit to minimize glare.
- Blink regularly to keep your eyes moist.
6. Wear Sunglasses Year-Round
Protecting your eyes from UV rays is just as important as protecting your skin from the sun. Ultraviolet (UV) radiation from the sun contributes to cataracts, macular degeneration, and other eye diseases. Wearing high-quality sunglasses that block 100% of UVA and UVB rays can help reduce your risk. And don’t just wear them in the summer—UV rays can be just as harmful in winter, especially when reflecting off snow.
7. Schedule Regular Eye Exams
The most important thing you can do for your eye health is to schedule regular eye exams. Many serious eye diseases—including glaucoma, macular degeneration, and diabetic retinopathy—don’t have obvious symptoms in their early stages. A routine eye exam can detect issues before they cause permanent damage.
Book Your Next Eye Exam in Edmonton!
At Optometrists’ Clinic Edmonton, we provide comprehensive eye exams for the entire family! Protect your eyesight now so you can enjoy clear vision for years to come.
Contact us today to schedule your next eye exam in Edmonton!
