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The eyes aren’t just the window to the soul — they’re a peek into your health. Whether you wear glasses or not, a few smart habits can help protect your vision for years to come.
Flow Space chatted with two leading experts about the best ways to keep your eyes healthy in midlife and beyond.
How Your Eyes Change in Midlife
If you’ve had to start holding your phone or books further away to read, then you’re not imagining things — it’s a noticeable sign that your eyes are changing.
“There are some structural changes that happen that cause vision issues and then there are environmental factors that contribute,” explains Dr. Rudrani Banik, a board-certified neuro-opthalmologist at New York Eye and Ear Infirmary of Mount Sinai and author of Beyond Carrots: Best Foods For Eye Health A to Z.
If you find it tough to see objects up close, it’s likely you’re developing presbyopia, a common vision issue that typically starts in a woman’s early 40s and will affect nearly all adults as they age and makes it tougher to see objects up close. This happens because the lens inside the eye, which helps us focus, becomes less elastic with age.
“This particular change happens to both men and women, but women tend to be really affected slightly earlier,” she adds.
Your dry scratchy eyes also aren’t a figment of your imagination. Dr. Susan Zoltan, a board-certified oculoplastic surgeon at Fifth Avenue Associates, tells us that the loss of hormones like estrogen makes eyes dryer. It’s why dry eye disease is more common for women in menopause.
But there are some healthy habits you can adopt to slow these changes and to minimize your risk of poor outcomes. Here are five tips from Zoltan and Banik for better eye health in midlife.
1. Get Yearly Comprehensive Vision Exams
When was the last time you actually visited the eye doctor? If you never make it to that appointment, that has to change.
These visits are important because your ophthalmologist checks for eye diseases and vision issues — but the eyes can also show signs of other major health issues in the body. “We can pick up diabetes, high blood pressure, heart problems and neurological problems,” explains Banik.
An annual eye exam includes checking your eye pressure, and while getting your eyes dilated can be a hassle, Zoltan says it’s the best way for doctors to spot potential problems early.
“I’m a big believer that you should be dilated once a year,” she adds. “I know it causes blurry vision and light sensitivity, but it’s a small price to pay for us to be able to look at the periphery of your eye.” So bring a big pair of stylish sunglasses to your appointment and soldier on.
2. Take Screen Breaks and Adjust Your Settings
About 57% of Americans spend at least five hours per day looking at screens and 16% of adults 45-65 spend more than nine hours (we bet it’s even longer if you log your time on TikTok). No judgement, but this takes a serious toll and can cause blurry vision, tired eyes and dryness.
Stop the eye strain by following this easy and effective method, the 20-20-20 rule:
- Take a 20 second break
- 20 feet away from your screen
- Every 20 minutes
“It lets the lens inside the eye relax and reset a little bit,” adds Banik.
Also adjust your device settings to limit eye strain. Enlarge the font size and adjust the brightness. Fun fact: setting the luminosity of your screen to match the lighting of the room helps to keep the pupils, iris and retina relaxed.
Another simple fix? Blink more. Yes, it really is that simple — it moistens your eyes and gives them a rest.
3. Use Artificial Tears
Your tears really are drying more quickly — thank drops in hormones from menopause which reduces tear production. Combine that with extended screen time and it’s a recipe for discomfort.
To combat this, Zoltan advises all women to keep a bottle of artificial tears handy.
“I recommend routinely taking a drop of artificial tears in the morning and at night, whether your eyes feel uncomfortable or not, as a preventative thing,” she says.
4. Eat Leafy Greens and Yellow and Orange Veggies
Here’s another reason to remember to eat your veggies: they’re great for your eyes.
But it goes beyond just carrots. Baik says to load up on leafy greens, egg yolks and yellow and orange bell peppers because these foods contain lutein and zeaxanthin, two key antioxidants that support vision.
“For the eye, [lutein and zeaxanthin] act like natural UV blockers,” explains Banik. “If you have these nutrients in your diet, you’re preventing a lot of eye issues that may come down the line.” Aim for three to five servings per day.
Fatty fish like salmon contain omega 3 fatty acids, which Zoltan says are also excellent for the eyes because they support tear production.
5. Wear Sunglasses and Hats
Make sunglasses and hats your favorite accessories. Sun damage increases the chances of cataracts, macular degeneration and skin and eye cancers.
Zoltan says to look for sunglasses that protect against both UVA and UVB rays. Check for labels that say “UV400” or “100% UV Protection.”
Need some specific picks? Check out our story on the best stylish shades for keeping your eyes healthy here.)
