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Lifestyle Measures That May Reduce Your Risk for Age-Related Vision Loss

Age brings with it a richness of life experiences and occasionally changes in the way you see the world, figuratively and literally. Age-related vision loss impairs your ability to do and see the things you love. Fortunately, there are several measures you can integrate into your daily life to reduce your risk for vision loss as you get older.

The compassionate providers at Benjamin Optical have assembled this guide through years of experience of working with patients, allowing you to walk through life with clear eyesight. There are four major lifestyle measures that support you in maintaining your vision as you age.

1. Diet

The National Eye Institute recommends that you follow a diet high in fruits, vegetables, and healthy fats to promote better eyesight.

Fruits and veggies

You’ve heard the adage that carrots are good for the eyesight, and it’s true. There are many other vegetables that provide you with the nutrients needed for sharp eyesight, too, including dark leafy greens such as spinach, kale, and collard greens. Consider adding a green juice to your diet on a weekly basis or even assembling a kale and carrot juice smoothie.

Healthy fats

In addition to fruits and vegetables, healthy fats are beneficial for eyesight. Omega-3 fatty acids protect your eyes from degeneration. You can integrate omega-3 into your diet through supplements or directly from the source by eating fish such as salmon. When it comes to your diet, even a little bit of effort can make a large difference in preserving your eyesight.

2. Exercise and weight management

Along with diet, it’s important to exercise routinely and maintain a healthy weight. If you aren’t at a healthy weight, or if you have a consistently high blood pressure or blood sugar levels, you may put yourself at risk for a series of health conditions such as heart disease or diabetes.

These conditions have symptoms that negatively affect your vision. High blood pressure also can contribute to your risk of developing age-related macular degeneration — one of the main causes of vision loss.

3. Reducing or quitting smoking

Smoking, along with its other myriad health risks, has a significant effect on vision loss. Smoking has been shown to lead to macular degeneration, cataracts, and nerve damage in the eye.

If you smoke cigarettes, consider reducing the amount you smoke or quitting completely. If you don’t smoke, don’t start.

4. Protecting your eyes

People are constantly surrounded by stimulants to the eyes, whether it’s your cellphone, computer screen, or video games. Protect your eyes by giving them a rest from screen exposure.

Apply the 20-20-20 rule to relieve eye strain: Every 20 minutes, look at something 20 feet away for 20 seconds. Also, take regular breaks from your screen by getting up to walk outside or around the office. This ensures that your eyes aren’t fatigued throughout the day due to screen exposure.

When you’re outdoors, protect your eyes from ultraviolet radiation by wearing sunglasses. Make sure your sunglasses protect from UVA and UVB rays and wrap around your eyes completely, which further protects your eyes from sun damage.


Eyesight is one of the most important tools you have at your disposal to see and appreciate the world. As you age gracefully, considering integrating the above tips into your lifestyle in order to preserve and sustain your vision over time. If you’re concerned about vision loss or are interested in learning more about how to reduce your risk, call to schedule a consultation with one of the providers at your nearest Benjamin Optical location today, or book one online.

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