Last Updated:June 08, 2025, 08:59 IST
As the saying goes, “prevention is better than cure.” Let us be informed and proactive so we can be safe rather than sorry when it comes to our vision.
Spending long hours looking at screens up close and staying indoors with limited exposure to natural light can put extra stress on young eyes, potentially speeding up the progression of myopia
Globally, at least 2.2 billion people have near or distance vision impairment, with 1 billion cases being preventable or yet to be addressed, according to a 2021 report by the World Health Organization (WHO). Given this high burden of eye problems, the 20–30 years age group is a crucial time to start thinking seriously about eye care and taking actionable steps to prevent early vision loss. Many eye problems can be avoided simply by adopting healthy daily habits.
1. Healthy Eating Habits
It’s that simple — start with the food on your plate to keep your eyes healthy. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E can help ward off age-related vision issues like macular degeneration and cataracts. Make sure your diet includes:
Green leafy vegetables
Broccoli
Salmon and tuna
Sweet potatoes and carrots
Dry fruits and nuts
Oranges and yoghurt, to name a few
2. Computer Vision Syndrome
Staring at a computer or phone won’t make you blind, but it can lead to dry eyes, eye strain, and headaches. Blue light emitted from digital screens—which human eyes cannot block—can contribute to macular degeneration and early cataracts.
Tips to reduce strain:
Make sure your glasses prescription is up to date
Adjust your screen so your eyes are level with the top of the monitor
Follow the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds)
Engage in moderate exercise (30 minutes a day, five times a week) to reduce oxidative damage, improve blood supply to the eyes, and help prevent certain eye diseases
3. Use of Sunglasses
Wear sunglasses that block 99–100% of UVA and UVB radiation, even on cloudy days! UV exposure contributes to cataracts and macular degeneration.
4. Protective Eyewear
Use protective glasses while working in hazardous environments or while playing sports involving balls and racquets. These help avoid occupational or sports-related eye injuries.
5. Contact Lens and Cosmetic Use
Always wash your hands thoroughly before handling contact lenses and store them hygienically in cleansing solutions
Avoid using makeup beyond its shelf life, and never share makeup products
Remove all makeup and clean your eyes thoroughly before sleeping
6. Quit Smoking
Smoking significantly increases the risk of cataracts, macular degeneration, and dry eyes. Tobacco and nicotine can cause severe harm not just to your eyes, but to your overall health.
7. Know Your Family History
Be aware of any family history of eye diseases such as glaucoma or macular degeneration. Early diagnosis and treatment can go a long way in preventing vision loss.
8. Regular Eye Examinations
Getting your eyes examined at least once a year is essential for maintaining eye health. Children and infants need regular checkups too. Certain health conditions like diabetes, hypertension, and thyroid disorders also require regular eye monitoring.
As the saying goes, “prevention is better than cure.” Let us be informed and proactive so we can be safe rather than sorry when it comes to our vision.
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More
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