Eye care after 30: 11 tips to follow for healthy eyes

Your eye health can deteriorate, especially after turning 30. So, follow these eye care tips after hitting 30.
Eye care after 30 is important. Image courtesy: Freepik
Natalia Ningthoujam Published: 22 Jan 2024, 05:45 pm IST

Eye care during childhood is essential, as eyes are in the developing stage at the time. But you have to continue to make sure to protect your eyes from age-related sight problems such as cataracts and macular degeneration. Routine eye exams become important to identify these problems early on. Also, sustaining a healthy lifestyle that includes a nutritious and well-balanced diet helps support eye health. While you are young, you may not pay much attention to your eyes. But preventive eye care is crucial for maintaining optimal eye health even after the age of 30. Make sure you don’t ignore eye care after 30!

How does ageing affect eyes?

Ageing naturally affects different functional aspects of the eye, and is closely related to eye health. Presbyopia is a frequent disorder among middle-aged people in which the lens of the eye becomes less flexible, making it harder to concentrate on close objects, says eye specialist Dr Mandeep Singh Basu. Ageing also affects the tear production of the eye, which can lead to pain and dry eyes, particularly when using screens for extended periods of time. Growing older raises the chance of acquiring age-related macular degeneration, cataracts, and glaucoma, among other age-related eye disorders. These ailments frequently appear after the age of 40 and become more common as people grow older.

Eye care after 30 should not be ignored. Image courtesy: Adobe stock

How to take care of your eyes after turning 30?

Age-related changes in eyes could also be due to factors such as genetic predisposition and lifestyle choices, shares the expert. Even a 2021 study published in the JAMA Ophthalmology journal revealed that the quality of life may be negatively associated with vision impairment. The research also found that over one billion people across the globe have blindness or vision impairment from potentially preventable causes.

So, follow these eye care tips after turning 30 itself instead of waiting to hit 40 and face eye-related diseases.

1. Regular eye exams

Schedule comprehensive eye exams at least every two years to detect and address potential issues early. This will ensure optimal vision health.

2. Monitor screen time

Follow the 20-20-20 rule, which means you should take a 20-second break from screen time every 20 minutes. You need to look at something 20 feet away. This rule helps to reduce eye strain caused by prolonged screen use, says Dr Basu.

3. Balanced diet

Consume a diet rich in vitamins, minerals, and antioxidants, particularly those beneficial for eye health. Omega-3 fatty acids, lutein, and zeaxanthin should be part of your diet.

4. Hydration

Stay adequately hydrated to prevent dry eyes. It is a common issue associated with age, says the expert. Consider using artificial tears if needed.

5. UV protection

Wear sunglasses that block harmful UV rays to prevent long-term damage. They help to reduce the risk of cataracts and other UV-related eye conditions.

6. Quit smoking

Smoking may increase your risk of age-related macular degeneration, which is an eye disease that causes vision loss. Also, people who smoke are two to three times more likely to develop cataracts, as per a research by the US Food and Drug Administration. So, quitting smoking can benefit your eye health.

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Quit smoking for eye health. Image courtesy: Shutterstock

7. Manage chronic conditions

If you have medical conditions like diabetes and hypertension, you should manage them. They can impact eye health and increase the risk of vision problems.

8. Adequate sleep

Ensure sufficient, quality sleep to support overall health. It can alleviate eye strain and fatigue, says the expert.

9. Stay active

Regular exercise promotes good blood circulation. It benefits eye health by reducing the risk of conditions like glaucoma.

10. Eye protection

Use safety glasses or goggles in environments where eye injuries are possible. They can safeguard against accidents that could harm vision.

11. Limit alcohol intake

Excessive alcohol consumption may affect your eye health. Heavy drinking may accelerate age-related macular degeneration, according to a 2021 research by the Journal of Ophthalmic and Vision Research. Moderation is key for maintaining optimal eye health after turning 30.

Also, don’t neglect basic hygiene, particularly when it comes to touching the eyes with unclean hands. A frequent instinct is to frantically rub eyes. Don’t do it, as it can aggravate pre-existing disorders or cause corneal abrasions.

Natalia Ningthoujam

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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