Eye Health Basics: Protecting Your Vision at Every Age

Regular eye exams are the foundation

Many serious eye conditions, such as glaucoma, diabetic eye disease and early age-related macular degeneration (AMD), can progress without noticeable symptoms. The American Academy of Ophthalmology suggests adults with no symptoms or risk factors get a baseline eye exam around age 40, then follow the schedule their eye doctor recommends. You may need exams sooner or more often if you have diabetes, high blood pressure, a family history of eye disease, or you are older than 60.

If you wear glasses or contact lenses, keep your prescription up to date. Changes in how clearly you see are worth checking rather than adapting to.

Comfort with screens

Long hours on phones, laptops and monitors commonly cause digital eye strain: tired, dry or irritated eyes, headaches and blurred vision during or after screen use. It is uncomfortable but is not generally considered to cause permanent damage. These steps can help:

• Follow the 20-20-20 habit: every 20 minutes, look at something about 20 feet (6 metres) away for at least 20 seconds.
• Blink fully and often. We blink less while concentrating on a screen, which dries the eyes.
• Adjust your setup: screen slightly below eye level, an arm's length away, with lighting that avoids glare.
• Consider lubricating eye drops if your eyes feel dry, and ask your eye doctor which type suits you.

It is also worth knowing that, according to the American Academy of Ophthalmology, there is no good evidence that blue light from screens damages the eyes, and it does not recommend special blue-light glasses for that purpose.

Protect your eyes from sunlight and injury

• Wear sunglasses that block 99 to 100 percent of UVA and UVB rays, and a wide-brimmed hat on bright days.
• Use protective eyewear for sports, DIY, gardening and work with tools or chemicals.
• Do not smoke: smoking is linked to a higher risk of cataracts and age-related macular degeneration.

Food and lifestyle for eye health

No food will give you perfect vision, but overall healthy habits support the health of the eyes and the blood vessels that feed them. Observational research links eating patterns rich in leafy green vegetables, colourful fruit and vegetables, and oily fish with a lower risk of some eye conditions. Maintaining a healthy weight, being physically active and keeping blood pressure and blood sugar in a healthy range also help protect eyesight over time.

What about eye-health supplements?

This is an area where marketing often runs ahead of the science, so it helps to be precise.

The large U.S. National Eye Institute studies known as AREDS and AREDS2 tested specific vitamin and mineral formulas (including vitamins C and E, zinc, copper, and lutein and zeaxanthin). They found these formulas can slow the progression of intermediate or advanced AMD in people who already have it. They did not show that the supplements prevent AMD in healthy people, or that they improve or "sharpen" normal vision.

When to seek care promptly

For gradual changes, such as blurred vision, trouble with night driving, or needing to hold things further away to read, book a routine exam with an optometrist or ophthalmologist.