Expert reveals 5 eye-care habits to follow in your 30s and 40s

Maintaining good eye health involves eating a balanced diet, going for regular eye check-ups and more. (Picture Credit: Pexels)

• Balanced diet, UV protection, and regular check-ups are key for healthy eyes
• Limit screen time, use smart features, and follow 20-20-20 rule to reduce eye strain.
• Use lubricating drops and consult a doctor for dry eyes or irritation

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Most people often overlook taking care of their eyes, which are one of the most important organs of the body. For those in their 30s or 40s, eye stress is apparent due to the prolonged use of screens, everyday habits, and nutritional deficiencies. The good news is that these can be managed and corrected.

Dr Sharanya Rao, Consultant Ophthalmologist at Dr Agarwals Eye Hospital, New Delhi, told Moneycontrol, “Maintaining good eye health involves eating a balanced diet, protecting the eyes from harmful UV rays, going for regular eye check-ups, and managing dry eyes effectively.”

For protecting your eyes from long-term damage, Dr Rao suggested the following five measures. These will help maintain your vision and reduce eye discomfort and strain that you normally experience in daily life.

Digital detox

While it’s impossible to escape using screens in the world we live in, there are tactful ways by which you can avoid eye stress.

Regulate screen time

The easiest way is to set a time limit on phones and limit screen use outside of work. Creating a screen-free zone and time also helps.

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Follow the 20-20-20 rule

This simply means every 20 minutes, look at something 20 feet away for 20 seconds. Doing so helps eye muscles relax.

Use smart features

Smartphones have features like True Tone display and eye comfort. These reduce eye strain effectively by adjusting the device’s colour and intensity.

Stay fit: diet and exercise

A healthy diet is crucial for good vision, just as it is for the proper functioning of other vital organs in the body.

Eat nutritious foods

Dr Rao suggested, “A diet rich in fruits, green leafy vegetables, and antioxidants like almonds and walnuts is excellent. Even blueberries are a very good source of antioxidants.”

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Avoid smoking

Smoking is not just bad for the lungs, but also for your eyes. “Smoking is associated with a lot of eye issues, and quitting smoking is a very important aspect of keeping your eyes healthy,” Dr Rao emphasised.

Exercise regularly

Moving your body is a good way to keep both your eyes and body healthy. It should be non-negotiable, especially as you age.

UV ray protection

Most people forget to protect their eyes from UV rays, which are harmful and can cause long-term damage like cataracts, macular degeneration, and other problems. Dr Rao advised, “You must use sunglasses whenever outdoors that have 100% UVA and UVB blocking.” Try to avoid stepping out during peak hours when UV rays are strongest.

Regular eye check-up

Regular eye check-ups help with presbyopia, which is a condition where the eyes find it difficult to focus on nearby objects. This usually occurs around the age of 40. While there is no way to prevent presbyopia, as it is age-related, regular eye check-ups become important for the 30 to 40 age group. Dr Rao said, “The frequency of eye check-ups should ideally be every six months, but once a year if the previous eye check-up was normal.”

Manage dry eyes

Dr Rao shared that the root cause of evaporative dry eye is increased screen time and reduced blinking. She advised using lubricating eye drops regularly to protect your eyes and consulting an ophthalmologist if you experience dryness, irritation, excessive watering, and a burning sensation.

FAQs on importance of taking care of eye health:

1. Why is eye care important?

Healthy eyes support clear vision, reduce strain, and help detect problems early.

2. How often should eyes be checked?

Adults should get an eye exam every 1–2 years, or more often if advised by a doctor.

3. How can screen time affect eye health?

Excessive screen use can cause eye strain, dryness, headaches, and blurred vision.

4. What foods support good eye health?

Foods rich in vitamin A, C, E, omega-3s, and antioxidants like leafy greens and fruits.

5. How can I protect my eyes daily?

Follow screen breaks, wear sunglasses outdoors, stay hydrated, and get enough sleep.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.