Do you wish you could improve your vision? According to the 2023 National Health Interview Survey, 51.9 million U.S. adults reported some level of vision difficulty. Of those, 3.7 million have significant trouble seeing even with glasses, 307,000 are completely blind, and 47.9 million experience mild vision issues despite corrective lenses. Millions of people are searching for ways to improve eyesight and maintain healthy vision over time.
While the idea of “natural vision correction” is appealing, it’s often misunderstood. According to the American Academy of Ophthalmology, techniques like muscle relaxation, eye massages, and nutritional supplements don’t effectively treat vision loss caused by aging or disease. For conditions such as myopia (nearsightedness), hyperopia (farsightedness), cataracts, or macular degeneration, the only proven methods to improve your vision are corrective lenses or surgical procedures.
That said, adopting smart habits can support long-term eye health and reduce strain—important steps if you’re looking to improve your vision and maintain clarity as you age. Here are a few ways to keep your eyes in top shape:
Eat an Eye-Healthy Diet
A nutritious diet plays a powerful role in preserving and even improving your vision over time. Key nutrients like zinc, lutein, omega-3 fatty acids, and vitamins C and E can reduce your risk of developing common eye conditions such as cataracts and macular degeneration. Eating well also supports your overall health, lowering your risk of diseases like type 2 diabetes that can negatively affect your eyesight.
Best Foods for Good Eye Health
Here are some powerhouse foods for healthy eyes to include in your diet:
- Fish – Cold-water fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration, and cataracts. If you don’t eat fish, you can still get a good supply of omega-3 fatty acids by taking fish oil supplements or other vegetarian supplements that contain flaxseed or black currant oil.
- Eggs – Eggs are a good source of nutrients that promote eye health and function, including lutein and Vitamin A (which may also protect against dry eyes and night blindness).
- Leafy greens—Dark, leafy greens such as spinach, arugula, kale, and watercress are full of lutein and zeaxanthin, two types of carotenoids that can help prevent or stem the development of cataracts and macular degeneration. Leafy greens also contain other vitamins and minerals that are good for your eyes, including iron, magnesium, calcium, and vitamins A and K.
- Legumes—Lentils, kidney beans, and black-eyed peas are good sources of bioflavonoids and zinc, which can help keep your eyes hydrated and lower your risk of developing cataracts and macular degeneration.
Quit Smoking to Protect and Improve Your Vision
Smoking has long been known to cause major health problems like heart disease and cancer, but many people don’t know that smoking can also affect their vision. Here are some facts on smoking and eye disease to consider if you’re a smoker and concerned about your eye health, or if you know someone who smokes:
- People who smoke have a double the chance of forming cataracts compared with non-smokers.
- Smokers are three times more likely to develop age-related macular degeneration compared with people who have never smoked (female smokers over age 80 are more than five times more likely to develop AMD).
- Smokers are more likely than non-smokers to have uveitis, a severe eye disease that causes inflammation of the eye’s middle layer and can result in complete vision loss.
- Smokers are nearly twice as likely to suffer from dry eyes, leading to itchiness, redness, and a “foreign body” sensation.
- Smoking while pregnant increases the chance of fetal and infant eye disorders, including crossed eyes (strabismus) and underdevelopment of the optic nerve.
If you’re serious about wanting to improve your vision long-term, quitting smoking is a must. Talk to your doctor about smoking cessation options to protect your sight.
Reduce Eye Strain
Staring at a computer or phone screen for too long causes physical discomfort known as “digital eye strain,” which includes symptoms such as blurry vision, trouble focusing at a distance, dry eyes, and headaches. Many individuals suffer one or more symptoms after using a computer or phone screen for longer than two hours at a time. Unfortunately, many daily tasks involve computers or smartphones, so the chances of experiencing digital eye strain are quite high.
Tips to Improve Your Vision and Reduce Eye Strain:
- Increase the resolution of your computer monitor and adjust the contrast and brightness to help your eyes focus on the screen.
- Turn off overhead lights or place an anti-glare cover over your computer screen (too much glare can strain your eyes and make it difficult to see objects on your monitor).
- Keep your eyes hydrated with over-the-counter or doctor-prescribed artificial tears. Avoid drops with a redness remover, as these may worsen dry eye symptoms.
- Follow the 20-20-20 rule: Look at something 20 feet away for at least 20 seconds every 20 minutes while working on a computer or watching television.
Visit Your Eye Doctor Regularly
Regular eye exams should be part of your routine if you want the best possible vision. Ophthalmologists and optometrists can find eye diseases that have no symptoms, like glaucoma, and can track the progression of other vision problems you may be having.
Barnet Dulaney Perkins Eye Center is your long-term eye health partner. From comprehensive eye examinations to leading-edge surgical and non-surgical treatments, Barnet Dulaney Perkins Eye Center can help you with a lifetime of good vision. Make an appointment today to discuss your eye health.