Your vision is one of your most valuable assets—but it’s easy to take it for granted until problems arise. Cataracts are one of the leading causes of blindness worldwide, including in Mexico where PRASAD de México provides free surgeries for those who cannot afford care. They’re also a leading cause of vision loss in the U.S.
The good news? Simple daily habits can help keep your eyes healthy.
1. Get regular eye exams
Even if you don’t wear glasses, routine eye exams are essential. They can detect cataracts, glaucoma, diabetic eye disease, and other conditions early—when they are most treatable. Adults should have a comprehensive exam every year, and more often if you have risk factors like diabetes or a family history of eye disease. Children should get their first eye exam between 3 and 5 years of age, and annually after that.
2. Wear sunglasses
UV rays can speed up the development of cataracts and increase your risk of macular degeneration. Choose sunglasses that block 100% of UVA and UVB rays—and remember, harmful rays can reach your eyes even on cloudy days. Pairing them with a wide-brimmed hat offers extra protection.
3. Eat eye-friendly foods
Your diet has a direct impact on your eyes. Leafy greens like spinach and kale are packed with lutein and zeaxanthin—nutrients that help protect against cataracts and macular degeneration. Carrots and sweet potatoes provide beta-carotene, which is important for night vision. Fatty fish like salmon, sardines, and tuna supply omega-3s that support healthy retinas.
4. Follow the 20-20-20 rule
Prolonged screen time leads to digital eye strain, headaches, and dryness. Use the 20-20-20 rule: every 20 minutes, look at something at least 20 feet away for 20 seconds. Also, try to blink more often and adjust your screen to reduce glare.
5. Don’t smoke
Smoking harms nearly every part of the body, including the eyes. It increases the risk of cataracts, damages the optic nerve, and can cause macular degeneration, all of which can lead to permanent vision loss. Quitting smoking significantly reduces these risks over time.
6. Manage health conditions
Conditions like diabetes, high blood pressure, and obesity can damage the delicate blood vessels in your eyes and increase the likelihood of cataracts or vision loss. Controlling blood sugar, staying active, and maintaining a healthy weight all contribute to stronger vision.
A few small steps today can help preserve your eyesight for years to come. And while you care for your vision, PRASAD de México is working to restore sight for those in Mexico who cannot access or afford cataract surgery.
