How to Take Care of Your Eyes In Your 30s and Beyond

Eyecare is important at any age, but even more important as you get into your thirties and forties. At this time, you want to get regular eye exams every one to two years and ensure that you’re eating a nutritious diet to keep your honors in optimal health.

Let’s take a look at some of the ways, according to optometrists and ophthalmologists, to maintain eye health in middle age.

Increase your intake of eye-supporting vitamins

Your eating habits are a major factor in improving your eye health, particularly for those over 40. Your diet should include plenty of antioxidants such as omega-3s, vitamin C, lutein, zinc, and vitamin E. These antioxidants can reduce your risk of developing age-related eye disease.

You should also consult a nutritionist, pharmacist, or doctor if you’re taking medications and are not sure if vitamins are right for you.

You can get these nutrients by filling your plate with:

  • Kale, collards, spinach, and lettuce
  • Tuna, salmon, mackerel, and other oily fish
  • Oysters and other seafood
  • Non-meat proteins include nuts, eggs, beans, nuts, and legumes
  • Oranges, and other citrus fruits

Increase blood circulation by exercising

It is important to exercise, especially as you get older, in order to keep your blood flowing. You can slow down or even prevent diabetes from happening by changing your exercise routine. Slow blood circulation (which can also be caused by diabetes) can affect your eyes by damaging the macula and limiting your vision.

So be sure to get up and walk around if you have a desk job that requires you to sit down 8 to 10 hours a day. Even a daily 15 to 20-minute walk is helpful.

Schedule an eye exam every year

To ensure your eye health, you should make regular visits to your eye doctor. A comprehensive eye exam should be done once a year (without insurance they’re usually about $50-$250). Your eye doctor can diagnose eye diseases and refractive errors such as presbyopia, hypermetropia, myopia, presbyopia, and astigmatism. Note that stores such as Walgreens, Costco, and even Target offer eye exams and prescription services.

Develop good computer habits

Every electronic screen emits a certain amount of blue light that can strain your eyes. To protect your eyes, avoid long periods of staring at digital screens. Also, remember to follow the 20-20-20 rule. After twenty minutes of digital screen usage, look for something at least 20 feet away and stay there for twenty seconds.

Wear sunglasses when outdoors

Shades (with UV protection) can help protect your eyes against the UV rays of the sun. Exposure to too much UV light can increase your risk of developing cataracts or macular degeneration.

Find a pair of shades that blocks between 99% and 100% of UVA rays. Wraparound lenses protect your eyes from the sides. While polarized lenses reduce the glare when you drive, they don’t offer any additional protection.

Surprisingly, contact lenses can even provide UV protection if you wear them outdoors. Sunglasses are a great way to add an extra layer of protection on top of this.

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