Mix a cup of blueberries with a cup of yogurt for breakfast this morning

Blueberries are one of the richest fruit forms of antioxidants, and a study published in The Archives of Ophthalmology found that women and men who ate the greatest amount of fruit were the least likely to develop age-related macular degeneration (ARMD), the leading cause of blindness in older people. Also try out these other healthy yogurt toppings.

Spread bilberry jam on your morning toast

Or take a bilberry supplement every morning. The berries contain compounds called anthocyanosides, which may protect the retina against macular degeneration.

Could be a spinach quiche, steamed spinach, or maybe Tuscan spinach—sautéed in some olive oil with garlic and raisins. Regardless, be sure to get your spinach. Studies find that lutein, a nutrient that is particularly abundant in spinach, may prevent age-related macular degeneration and cataracts. Ideally, get your lutein in combination with some form of fat (olive oil works great) for the best absorption. These are other health reasons you need to start eating spinach right now.

Cook with red onions, not yellow

Red onions contain far more quercetin, an antioxidant that is thought to protect against cataracts. This is the real reason onions always make you cry.

Aim your car vents at your feet—not your eyes

Dry, air-conditioned air will suck the moisture out of eyes like a sponge. Aim the vents in your car away from your eyes, or wear sunglasses as a shield. Dry eyes can be more than an inconvenience; serious dryness can lead to corneal abrasions and even blindness if left untreated.

Move your computer screen to just below eye level

Your eyes will close slightly when you’re staring at the computer, minimizing fluid evaporation and the risk of dry eye syndrome, says John Sheppard, MD, who directs the ophthalmology residency program at Eastern Virginia Medical School in Norfolk, Virginia.

Take a multivitamin every day

Make it a habit, like brushing your teeth. A major study suggested that if every American at risk for age-related macular degeneration took daily supplements of antioxidant vitamins and zinc, more than 300,000 people could avoid ARMD-associated vision loss over the next five years. Other studies find that women who took vitamin C supplements for at least 10 years were 77 percent less likely to show initial signs of cataracts than those who took no supplemental C. So take a multi with at least 150 mg vitamin C, or take a separate C supplement. Make sure you avoid these vitamin mistakes that you’re probably making.

Walk at least four times a week

Some evidence suggests that regular exercise can reduce the intraocular pressure, or IOP, in people with glaucoma. In one study, glaucoma patients who walked briskly four times per week for 40 minutes lowered their IOP enough so they could stop taking medication for their condition. It’s also possible—although there’s no proof yet—that walking could also reduce your overall risk of developing glaucoma.

Eat fish twice a week

A study from Harvard researchers presented at the 2003 Association for Research in Vision and Ophthalmology’s annual meeting evaluated the diets of 32,470 women and found those who ate the least amount of fish (thus getting the least amount of omega-3 fatty acids) had the highest risk of dry eye syndrome. Even tuna fish (yes, the kind that comes in a can) protected against the syndrome. If you can’t stand fish, or are worried about mercury consumption, try fish-oil supplements to get your omega-3s. Be aware of the 9 ways that you’ve been cooking fish wrong.

Twice a week, walk away from greasy or sweet snacks

A 2001 study found that people whose diets were high in omega-3 fatty acids and low in omega-6 fatty acids (found in many fat-filled snack foods like commercially prepared pie, cake, cookies, and potato chips) were significantly less likely to develop ARMD than those whose diets were high in omega-6 fatty acids and low in omega-3 fatty acids. In fact, if your diet was high in omega-6 at all—even if you still ate plenty of fish—the protective effects of the omega-3 fatty acids disappeared.

Have sweet potatoes for dinner tonight

Since they are rich in vitamin A, these sweet spuds can help improve your night vision.

Turn down the heat in your house

Heat dries out the air, which, in turn, dries out your eyes. In the winter, you might also try adding some humidity with a humidifier or even bunching a lot of plants together in the room in which you spend the most time. Sleeping in a colder room can also help to boost your metabolism.

Wear sunglasses whenever you leave the house

When researchers examined the relationship between exposure to sunlight and cataracts or ARMD in Chesapeake Bay fishermen, they found that fishermen who protected their eyes from the harsh glare of the sun and its damaging UV rays were significantly less likely to develop these conditions than those who went bare-eyed. Wear the sunglasses even when it’s not sunny out, says Dr. Sheppard. They protect your eyes from the drying effects of wind.

Wear a broad-brimmed hat along with your sunglasses

A wide-brimmed hat or cap will block roughly 50 percent of the UV radiation and reduce the UV radiation that may enter your eyes from above or around glasses.

Pick some Southern greens for dinner tonight

Because they are high in lutein and zeaxanthin, greens like collards and kale (delicious when lightly steamed with a splash of hot pepper vinegar) may reduce your risk of developing both cataracts and ARMD, and may even slow progression of these diseases once they’ve begun. Both have strong antioxidant properties, which may help repair some of the damage that contributes to both conditions.

Roast some fresh beets for an eye-saving side dish

Beets get their deep red color from phytochemicals called anthocyanins, powerful antioxidants that protect the smaller blood vessels in your body, including those in your eyes. There are actually a lot of health benefits (and some risks) of beets we bet you never knew about.

Switch to “lite” salt or use spices and herbs instead of salt

Studies find that high-salt diets increase your risk of certain types of cataracts, so stay away from the salty stuff. And while you’re de-salting your diet, don’t forget the salt in processed foods. Check labels for “no-salt” or “no-sodium,” or “low-salt” or “low-sodium” tags when buying canned and other prepared foods.

Dab an essential oil of jasmine, peppermint, or vanilla on your arm and sniff

Jasmine, says scent researcher Alan R. Hirsch, MD, of the Chicago-based Smell and Taste Treatment Research Foundation, increases the beta waves in the frontal lobes of your brain, promoting wakefulness and enabling you to focus better and see things more acutely. All three scents stimulate the limbic system in your brain, which, in turn, stimulates the rods in your eyes, which help you see in dim light. Never used essential oils before? This is everything you need to know about them.

When you’re working or reading, set your alarm to beep every 30 minutes

Use this as a reminder to look up and away from your computer or book to some distant point for 30 seconds. This helps prevent eye fatigue and eyestrain.

Check your blood pressure every month

You can do this yourself with a home blood pressure kit, at the doctor’s office, or at the pharmacy. The two leading causes of blindness in the United States are high blood pressure and diabetes, both of which damage blood vessels.

Replace your mascara every three months and other eye makeup once a year

Eye makeup is a great repository for bacteria, which can easily be transferred to your eyes and cause infections. This is what happens to your body when you use expired makeup.

Use eye makeup remover every night before going to bed

This prevents small pieces of mascara from winding up in your eye and possibly scratching your cornea.

Wear goggles when you’re doing carpentry or even yard work

Debris in the eye can lead to corneal abrasions, which can ultimately damage your vision. Also use protective goggles when you’re swimming to protect your eyes from the chlorine.

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