5 Essential Habits to Maintain Sharp Eyesight as You Age

Good eyesight is not just about genetics—it heavily depends on diet, lifestyle, and regular eye care. With the rise in screen time and poor lifestyle habits, even young children are developing vision problems. To raise awareness, Blindness Prevention Week is observed from April 1 to 7 every year.

According to Dr. Roshan Colako, Glaucoma Consultant at RJ Shankara Eye Hospital, maintaining healthy eye habits can help preserve vision even with age. Here are five expert-recommended habits to ensure good eyesight throughout life.

1. Follow a Nutrient-Rich Diet

A balanced diet rich in vitamins and antioxidants plays a crucial role in eye health.
✔ Vitamin A, C, E, and Omega-3 fatty acids help prevent cataracts and macular degeneration.
✔ Best foods for eyesight:

• Carrots (rich in beta-carotene)

• Spinach & leafy greens (high in lutein and zeaxanthin)

• Oranges & citrus fruits (loaded with Vitamin C)

• Nuts & seeds (packed with Vitamin E & Omega-3s)

Tip: After age 30, make sure to include these foods in your daily diet for long-term eye health.

2. Reduce Screen Strain with the 20-20-20 Rule

Excessive use of phones, computers, and TVs leads to digital eye strain and dryness.
✔ Follow the 20-20-20 rule: Every 20 minutes, look at an object 20 feet away for 20 seconds to relax eye muscles.
✔ Blink frequently to prevent dryness.
✔ Adjust screen brightness and use blue light filters to reduce strain.

Tip: Take short breaks from screens and avoid using phones before bed.

3. Wear Sunglasses for UV Protection

Harmful UV rays from the sun can lead to:

• Cataracts

• Macular degeneration

• Eye cancer

✔ Wear sunglasses that offer 100% UV protection when outdoors.
✔ Choose polarized lenses for extra protection against glare.

Tip: Even on cloudy days, UV rays can harm your eyes—always wear sunglasses.

4. Stay Hydrated to Prevent Dry Eyes

Dehydration can cause eye dryness and irritation.
✔ Drink at least 8 glasses of water daily to keep eyes lubricated.
✔ Include hydrating foods like cucumber, watermelon, and coconut water.

Tip: Use artificial tears or humidifiers if you experience dry eyes frequently.

5. Get Regular Eye Checkups

Many eye diseases (like glaucoma and diabetic retinopathy) show no early symptoms.
✔ Adults (18-40 years) → Eye exam every 1-2 years.
✔ Children & seniors (above 60 years) → Annual eye checkup recommended.

Tip: If you have diabetes or a family history of eye disease, schedule more frequent checkups.

Conclusion

By following these five simple habits, you can protect your vision and reduce the risk of eye problems as you age. A healthy diet, reduced screen time, UV protection, hydration, and regular checkups are the keys to maintaining clear eyesight for life.