Maintaining Eye Health as You Age: Tips for Colorado Residents
Preventative Actions for Healthy Eyes
Regular Eye Exams
One of the most crucial steps in maintaining eye health is regular eye exams. Comprehensive eye exams can detect problems early when they are most treatable.
Frequency: Adults over 40 should have an eye exam every 2-4 years. Those over 65 should visit an eye doctor every 1-2 years.
Special Considerations: If you have diabetes, hypertension, or a family history of eye disease, you may need more frequent exams.
Protect Your Eyes from UV Rays
Colorado's high altitude means stronger UV rays, which can accelerate eye aging and increase the risk of cataracts and AMD.
Sunglasses: Wear sunglasses that block 100% of UVA and UVB rays. Wraparound styles offer additional protection.
Hats: A wide-brimmed hat can reduce UV exposure by up to 50%.
Maintain a Healthy Diet
A diet rich in certain nutrients can support eye health.
Antioxidants: Vitamins C and E, beta-carotene, and zinc can reduce the risk of AMD. Foods rich in these nutrients include citrus fruits, nuts, carrots, and leafy green vegetables.
Omega-3 Fatty Acids: Found in fish like salmon and tuna, omega-3s can help prevent dry eyes and may reduce the risk of AMD.
Lutein and Zeaxanthin: These carotenoids are found in the retina and help protect against damaging light. Foods such as eggs, corn, and leafy greens are excellent sources.
Manage Chronic Conditions
Chronic conditions such as diabetes and hypertension can affect your eyes.
Blood Sugar Control: Keep blood sugar levels within target ranges to prevent diabetic retinopathy.
Blood Pressure Management: Control hypertension to reduce the risk of eye damage.
Avoid Smoking
Smoking increases the risk of developing age-related eye diseases such as AMD, cataracts, and glaucoma. Quitting smoking can significantly improve your eye health.
Stay Active
Regular physical activity can help reduce the risk of health conditions that can impact your eyes.
Exercise: Engage in moderate exercise like walking, swimming, or cycling to improve overall health and support healthy blood circulation to the eyes.
Use Digital Devices Wisely
Prolonged use of computers and smartphones can lead to digital eye strain.
20-20-20 Rule: Every 20 minutes, take a 20-second break to look at something 20 feet away.
Adjust Your Workspace: Ensure your screen is at eye level and use anti-glare filters if necessary.
Hydration
Dry eyes are a common issue, especially in Colorado's arid climate.
Stay Hydrated: Drink plenty of water throughout the day to keep your eyes moist.
Artificial Tears: Use over-the-counter artificial tears to lubricate your eyes if necessary.