Future-proof your sight: why your eyes deserve a long-term plan

Our eyes aren’t just a window to the soul, as poets like to say. They’re our portal to the world around us, helping us stay engaged and connected to our surroundings. That’s why it’s so important to take good care of your eyesight. Maintaining healthy vision can benefit more than just how clearly you see - it can also support your health in ways you might not always expect.

Mr Alex Day, a Consultant Ophthalmologist based in London, UK, emphasises that maintaining strong eye health is crucial for preserving your self-reliance and quality of life.

“Vision is our most critical sense for maintaining independence,” he says. “It underpins almost every daily task - from driving and reading medicine labels, to navigating uneven pavements safely. When our vision declines, our world effectively shrinks, leading to a reliance on others for basic needs.”

Mr Alex Day, a Consultant Ophthalmologist based in London, UK

How to protect your eyes as you age

The retina is a thin layer of tissue at the back of your eye that works like a digital sensor. It captures light and turns it into electrical signals that your brain interprets as images.

Day describes the retina as the most metabolically active tissue in the body, meaning it needs a constant, high-energy supply of oxygen to function.

The tiny blood vessels in the retina are very similar to those in the brain, meaning conditions such as high blood pressure and diabetes can damage these delicate vessels. In the brain, this can lead to stroke or dementia, while in the eye, it appears as retinopathy.

In short, protecting your overall health is the best way to prevent long-term retinal damage and preserve your vision.

1. Prioritise nutrition for eye health

The macula, located at the centre of the retina, is crucial for sharp, detailed vision, allowing you to see fine details and perceive colours clearly.

According to Day, carotenoids - especially lutein and zeaxanthin - accumulate in the macula to form the macular pigment, which protects against blue light and reduces oxidative damage. These carotenoids are also found in parts of the brain, including the visual cortex.

“Your body cannot produce lutein or zeaxanthin, so you need to get them from your diet,” says Day. “Good sources include dark green leafy vegetables - such as spinach and kale - and yellow and orange ones such as carrots and peppers.

“Supplementation has been shown to slow age-related macular degeneration progression (AMD) and also improve visual memory and cognitive function in older adults."

2. Protect your vision with antioxidants

Several other nutrients may help protect the retina from oxidative damage and support your overall eye function.

These include:

• Vitamin A - eggs, oily fish, dairy products, liver, brightly coloured fruits and vegetables.

• Vitamin C - citrus fruits, peppers, broccoli, Brussels sprouts, berries.

• Vitamin E - nuts, seeds, plant oils such as olive oil, and wheat germ.

• Zinc - required in small amounts, zinc supports vitamin A metabolism and the production of rhodopsin, a light-sensitive pigment essential for vision in low light.

Day emphasises that it’s the combination of these nutrients - rather than any single one - that is most important for maintaining long-term eye health.

3. Why omega-3s matter for your eyes

The tear film, which coats the surface of your eye, also relies on proper nutrition. The oily layer of the tear film prevents evaporation, and omega-3 fatty acids play a key role in maintaining its stability.

Good sources of omega-3s include:

• Salmon.

• Mackerel.

• Kippers.

• Sardines.

• Trout.

• Herring.

“Omega-3s are not only anti-inflammatory, but they help keep the tear film oil liquid at body and air temperature,” Day explains. “They also support a thicker, more stable lipid layer, which slows tear evaporation and improves tear break-up times.”

He notes that if you experience dry, gritty eyes or screen fatigue, increasing your omega-3 intake may reduce your discomfort. Adults should aim for 500 milligrams of omega-3s per week - around 140 grams of oily fish - and avoid going over this amount.

4. Step away from the screen

Modern screen habits can also place added stress on your eyes, so it’s essential you take steps to help prevent digital eye strain.

“When you concentrate - such as when you look at a monitor or your phone - your blink rate drops,” says Day. “As a result, the tear film isn’t being refreshed as often, so it can break down between blinking. This can degrade your vision and, if severe and prolonged, may damage the surface of your eye.

“Additionally, when working at your laptop, your eyes must maintain focus at a fixed, close distance for hours, fatiguing the muscles around the eye, leading to eye strain.”

5. Hydrate for healthy eyes

Not drinking enough water can affect your eyes - causing dryness and reducing comfort and clarity.

Day stresses that staying hydrated is key to maintaining a healthy tear film.

“When you’re dehydrated, you produce fewer tears, and their composition changes, which can harm the surface of your eye,” he says.

Day adds that staying hydrated is important, but managing your environment matters just as much.

“Central heating and air conditioning strip moisture from the air, exacerbating symptoms,” he explains. “I recommend using a humidifier in your home, and avoiding direct air vents in the car pointing at your eyes.”

6. Invest in UV sunglasses

Ultraviolet (UV) radiation is invisible, harmful light emitted by the sun and is up to ten times more damaging to our eyes than to our skin. Long-term exposure can speed up cataract formation, worsen AMD, and increase your chance of developing eye growths. It can also lead to photokeratitis - the eye’s equivalent of sunburn.

Opting for high-quality UV sunglasses is crucial for shielding your eyes from these harmful rays. Dark-tinted lenses can also reduce eye strain in bright sunlight and help block blue light.

To ensure adequate protection, Day recommends choosing sunglasses that are CE marked or labelled UV400.

7. Preserve your body for better vision

Overall health factors can impact your long-term vision. That’s why maintaining a healthy lifestyle supports your eyes just as much as your overall health.

Day warns that habits such as smoking, along with conditions such as diabetes and high blood pressure, can cause lasting vision problems by damaging the delicate blood vessels and nerves in the retina.

“In diabetes, high blood sugar levels can damage the retinal blood vessels, causing them to leak and reducing blood flow and oxygen delivery - a condition known as diabetic retinopathy,” he explains. “People with diabetes are also twice as likely to develop other eye conditions - such as glaucoma and cataracts.

“In high blood pressure, the retinal blood vessels can thicken and narrow, reducing blood flow and limiting oxygen delivery to the retina.”

Day adds that the toxins from smoking cause oxidative stress and inflammation, which damage your blood vessels and nerves.

Smokers are over twice as likely to get cataracts or AMD.

“Treating blood pressure, having good blood sugar control and not smoking helps protect your eyes,” he says. “But the single best thing you can do for your eyes is to stop smoking - even ex-smokers have lower risks than those who still smoke.

“Other important lifestyle changes for eye health are a nutrient-rich diet, regular exercise and good UV protection."