5 Proven Ways to Protect Your Eyesight and Maintain Healthy Vision

👀 Our eyes are among the most important organs in the body, yet many of us take them for granted until problems appear. From long hours on digital screens to harmful UV rays, our vision faces daily challenges. The good news is that with the right habits, you can protect your eyesight and maintain healthy vision well into your golden years.

We spoke with Dr. Khor Wei Boon, Senior Consultant Ophthalmologist at the Singapore Eye and Vision Clinic (Paragon), who specializes in corneal transplantation, refractive surgery, and post-cataract surgery. He shares five scientifically proven ways to safeguard your eye health.

1. Stay Active with Regular Exercise

Regular physical activity isn’t just good for your heart and waistline. In fact, it also benefits your eyes.

Studies show that exercise lowers eye pressure, improves blood flow, and reduces oxidative stress. As a result, it may help prevent:

Cataracts
Glaucoma
Age-related macular degeneration (AMD)
Diabetic retinopathy

💡 The Health Promotion Board recommends at least 150 minutes of moderate activity weekly—such as brisk walking, swimming, jogging, or even household chores like washing the car. However, always consult your doctor before starting a new exercise routine, especially if you have medical conditions.

2. Eat a Balanced, Eye-Friendly Diet

Nutrition plays a powerful role in protecting your eyes. For example, a Mediterranean- or Japanese-style diet provides the essential nutrients your vision needs.

🔑 Focus on:

Leafy greens (spinach, kale)
Colorful fruits and vegetables (carrots, bell peppers, berries)
Proteins from fish, eggs, nuts, beans, and peas

These foods are rich in antioxidants, vitamins, and minerals. In addition, they help prevent cell damage and support long-term vision health.

3. Protect Your Eyes from UV Damage

Living in sunny Singapore means UV protection is essential year-round. Ultraviolet rays (UVA and UVB) can damage your eyes even on cloudy days. Consequently, they may contribute to:

Cataracts
AMD
Growths on the eye surface (pterygium)
Eyelid cancers

👓 Choose sunglasses with 99–100% UV protection or a UV400 rating. Pair them with a wide-brimmed hat for extra coverage. Remember, UV rays penetrate clouds, so don’t skip your sunglasses on overcast days.

4. Quit Smoking for Better Vision

Cigarette smoke contains thousands of toxic chemicals. As a result, smoking accelerates eye damage and raises the risk of:

Cataracts
Glaucoma
AMD
Chronic dry eyes

🚭 Quitting reduces oxidative stress, protects blood vessels, and gives your eyes the oxygen and nutrients they need. On the other hand, continuing to smoke increases your chances of vision loss as you age.

5. Schedule Regular Eye Examinations

As we age, the risk of silent eye conditions increases. For instance, glaucoma and diabetic retinopathy often progress without symptoms. Therefore, regular check-ups are essential.

👨‍⚕️ Dr. Khor recommends:

A baseline eye exam in your 40s
Annual check-ups from your 50s onwards
Earlier and more frequent exams if you have diabetes, take long-term medications (e.g., steroids), or have a strong family history of eye disease

Ultimately, early detection means timely treatment—and a better chance of preserving your vision.

The Bottom Line: Caring for Your Eyes for Life

Your eyes deserve the same care you give the rest of your body. By exercising regularly, eating a balanced diet, protecting against UV rays, quitting smoking, and committing to routine eye exams, you can enjoy clearer, healthier vision for life. PRIME

✨ As Dr. Khor Wei Boon reminds us: “Most eye problems are related to age and aging, but with the right habits and early detection, we can protect our eyesight well into the future.”

Author

Dr Khor Wei Boon

Senior Consultant Ophthalmologist
Singapore Eye & Vision

Dr Khor Wei Boon is a Senior Consultant Ophthalmologist with the Singapore Eye & Vision clinic in Paragon Medical. His clinical and educational interests are in Advanced Cataract Surgery, Corneal Infections, Ocular Allergies, Corneal Transplantation and Refractive Surgery techniques such as LASIK, Lenticule Extraction and Advanced Surface Ablation.

Prior to private practice, Dr Khor was a Senior Consultant with the Cornea and Refractive Surgery services at SNEC, as well as a Clinical Associate Professor in Ophthalmology with the Duke-NUS Graduate Medical School. He was also Head of the SNEC Eye Clinic at Sengkang Hospital between 2016- 2022. He is currently the Honorary Treasurer of the College of Ophthalmologists, Academy of Medicine Singapore.

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