As we become older, our eyes naturally wear and tear. Prolonged screen time, a poor diet, and environmental stresses can all contribute to eye damage, resulting in problems such as dry eyes, cataracts, and even vision loss. As per a book, “Eyes of the Workplace” which was published by the National Academies Press US in 1988, the eye specialists have estimated that the retina of a 60-year-old typically receives one-third the light of a 20-year-old’s retina. But the good news is that a few basic but effective behaviours can keep your eyes healthy for years. If you’re seeking practical advice geared to Indian lifestyles, this handbook has you covered. Here are some must-do activities to protect your vision as you age.

We can all agree that there is an ever increasing dependency on smartphones and laptops. This has made our eyes exposed to digital strain daily. The 20-20-20 rule is a game changer: every 20 minutes, look at something 20 feet away for 20 seconds. This simple practice relaxes eye muscles, reduces strain, and prevents dryness caused by staring at screens for long hours.

Our kitchens are full of superfoods that can boost eye health. Include leafy greens like spinach and fenugreek, carrots for beta-carotene, and amla for vitamin C. Omega-3 fatty acids, found in flaxseeds and walnuts, are excellent for combating dry eyes. Turmeric, a common spice, is also known for its anti-inflammatory properties that protect against age-related macular degeneration (AMD).

Eye yoga might sound unusual, but it’s a time-tested technique in Ayurveda to strengthen eye muscles and improve focus. Simple exercises like palming (rubbing your hands and placing them gently over closed eyes) or rotating your eyes in circular motions can promote blood circulation and relieve strain. Dedicate just five minutes a day for noticeable benefits.

The sun can be harsh, especially during peak summers. UV rays are a major contributor to cataracts and other eye-related disorders. Invest in quality sunglasses with 100% UV protection, even during cloudy days. If you spend a lot of time outdoors, wearing a wide-brimmed hat can provide extra protection for your eyes.

Dehydration can lead to dry eyes, which is a common problem as we age. Ensure you drink at least 8-10 glasses of water daily. Many Indians rely heavily on over-the-counter eye drops for temporary relief from dryness or redness, but overuse can make the eyes dependent. Opt for natural remedies like splashing cold water on your eyes or using rose water for instant refreshment.

Eye problems often go unnoticed until they become severe. For those over 40, regular eye check-ups are crucial to detect conditions like glaucoma or diabetic retinopathy early. If you have diabetes or hypertension, these visits are non-negotiable as they can directly impact your vision. Remember, prevention is always better than cure.