Adult eye health tips. | Plano Eye Health

Adult eye health tips

Having good eyesight would enable you to have a good quality of life as you can work, play and conduct your everyday activities with minimal difficulty. Proper eye care in adulthood should be the norm for an overall healthy lifestyle. Here are some tips for adults to help maintain good eye health.

adult eye health tips

Some tips for good eye health for adults

Always eat a balanced diet

Foods rich in antioxidants such as Vitamins A and C as well as foods like fish (salmon as a fatty fish) and green vegetables contribute to the health of the macula (the part of your eye responsible for central, clear and colour vision).

If your body is lacking in antioxidants and instead consumes alcohol or saturated fats due to an unhealthy lifestyle, free-radical reactions that are detrimental to the macula can be produced. Moreover, a diet high in fat leads to deposits that limit blood flow in the arteries. Given the tiny size of the blood vessels that feed your eyes, your eyes would be particularly vulnerable to constricted blood vessels as a result of a poor diet.

Avoid smoking as much as possible

Besides its toxic effect on your lungs, smoking also exposes your eyes to high levels of toxic chemicals and raises the risk of having age-related macular degeneration (AMD) and cataracts.

Counteract the effects of blue light on your eye

Work and personal demands might require you to be exposed to much blue light emitted from your digital screens like your mobile phone or computer. The light emitted is called blue light because its wavelengths are near the bluer part of the spectrum.

Fortunately, your eye contains nutrients like lutein and zeaxanthin concentrated in the macula to filter blue light. Both lutein and zeaxanthin cannot be produced by your body on its own and hence must be obtained via supplements or a well-rounded diet. Also, adjust the screen brightness when you are using a digital device to minimize screen glare. Take an eye break every 20 minutes and focus on an object 20 feet away for around 20 seconds. If your eyes are dry and irritated, use lubricating eye drops to soothe them.

Relieve Dry Eyes

Dry eyes might surface and become more common as you age. For example, the hormonal changes in post-menopausal women might put this group of people in a more susceptible position to developing dry eyes. To treat dry eyes, use over-the-counter or prescription eye drops. Severe dry eye cases might necessitate medical procedures to preserve the natural tears of your eyes.


Regular exercise enhances blood circulation to remove toxins from the eyes and to facilitate the transport of oxygen levels to the eyes. Moreover, regular exercise also helps keep your weight in the normal range, decreasing the risk of diabetes and eventually, diabetic retinopathy. Use protective eyewear and safety against UV rays (sunglasses, hats, SPF) when playing sports or exercising outside.

Sleep well

Ample and uninterrupted sleep is essential for your eye health. Sleeping ensures that your eyes get the moisture and lubrication they need. When you sleep, your eyes get rid of irritants like allergens or dust that might have entered them during the day.

Although you should protect your eyes from over-exposure to UV light, natural light is important to keep sleep-wake cycles on a normal schedule. Try not to use computers and phone screens before bed because their light can disrupt sleep.

Wash your hands

Important for everyone and particularly if you’re a contact lens wearer, you should keep your hands clean when you touch your eyes. Always wash your hands with mild soap and dry with a lint-free towel before any contact with your eyes or contact lenses. When you touch your eye, whatever is on your fingers comes into contact with your eye’s surface. Germs and bacteria that come from your hands can lead to eye infections such as bacterial conjunctivitis (pink eye).

adult eye health tips

Keep chronic or potential eye problems at bay with regular eye checks

When you approach your 40s or 50s, you might suffer from health problems like diabetes and high blood pressure. These diseases can also influence your eye health. Go for regular eye checks and inform your doctor about your health conditions and what medications and nutritional supplements you use. Bear in mind that your overall health and eye health are related. Book your next eye appointment with the Plano app now.

References 2021. Adult Vision: 19 to 40 Years of Age. [online] Available at: <> [Accessed 10 November 2021]. 2021. Eye Health – Tips to help keeping eyes healthy in your 20’s and 30’s : Bausch + Lomb. [online] Available at: <> [Accessed 10 November 2021].


American Academy of Ophthalmology. 2021. Tips for Eye Health in Adults 40 to 65. [online] Available at: <> [Accessed 10 November 2021].

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