As we get older, natural ageing, hormonal shifts and lifestyle changes can all affect eye health and vision. While some of these changes are normal, this doesn’t have to mean losing clarity – literally or figuratively. With the right habits and mindful care, you can maintain healthy eyes and strong vision well into later life. Here are some tips:
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Do regular eye check-ups
Women are more likely to develop certain eye conditions, such as dry eye, glaucoma, and age-related macular degeneration, especially after menopause. Eye check-ups every 1 to 2 years help detect issues early, even before symptoms appear.
Support eye health through nutrition
A nutrient-rich diet can protect the eyes from age-related decline. Foods high in omega-3s (salmon, walnuts), vitamin A (leafy greens, carrots), and antioxidants (berries, citrus, peppers) help maintain moisture, prevent inflammation and support long-term vision.
Protect against sun and screen exposure
UV rays speed up ageing around the eyes and increase the risk of cataracts. Wearing sunglasses with full UV protection is essential year-round. Digital eye strain is also becoming increasingly common, especially for women who use screens for work. The 20-20-20 rule (every 20 minutes, look 20 feet away (6 metres) for 20 seconds) can reduce strain and dryness.
Manage dry eyes, especially after menopause
Hormonal changes can reduce tear production, leading to irritation and blurred vision. Hydrating eye drops, humidifiers and staying well-hydrated can provide relief. If dryness persists, an eye care professional can recommend treatments.
Take gentle care of the eye area
The skin around the eyes becomes thinner with age and more prone to irritation. Use gentle, fragrance-free make-up removers, avoid tugging when applying cosmetics, and consider using a hydrating eye cream to support the skin barrier.
Prioritise overall health
Conditions like diabetes, high blood pressure and autoimmune disorders can significantly impact vision. Managing stress, staying active and keeping up with regular medical check-ups all play a role in long-term eye health.
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