Tips To Keep Your Eyes Healthy In Your 20s and 30s

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Our eyes play a pivotal role in our daily life. They regulate the amount of light let in and focus on objects while simultaneously producing images that are transmitted to the brain. The ability to see accurately and clearly is definitely a grave necessity, which we usually take for granted. 

Most people fail to take care of their eyes on a daily basis. A well-functioning eye does not necessarily mean they call for no attention and have no impairments whatsoever. The different parts of an eye including the orbit, sclera, cornea, pupil, iris, lens, optic nerve, and photo receptors play an important part in the normal functioning of eyes. Let’s take a look at how to keep them healthy. 

What Comprises a Healthy Eye?

Eye health is often not taken seriously and could easily lead to blurred vision or blindness in the future. Eye diseases usually do not come with a warning signal and therefore, even if you assume that your eyes are completely healthy, it is always a good idea to go for routine check ups once in 6 months. 

Good Ocular Health

Having good ocular health means that you have 20/20 vision and don’t require any correction. It also indicates the absence of any eye diseases. Good ocular health is determined by the absence of the following:

  • Sudden Blurred Vision: An abrupt and dramatic loss of vision may indicate a blood flow problem to your eye or brain. Immediate medical attention is required in this situation to prevent serious damage. Even if the vision does get better immediately, it is always best to consult with a specialist as it might still be warning signs of a stroke or the beginning of a migraine. Persistent blurred vision on the other hand could be a sign of diabetes; diabetes results in too much sugar in the blood and as a result you are likely to develop a condition called diabetic retinopathy. 
  • Bulging Eyes: This condition is also called Graves’ disease and causes the thyroid glands to produce too many hormones. With respect to the eye, this disease causes double vision or loss of vision. Some of the other symptoms include weight loss, hand tremors, and diarrhea. Medication and surgery can help control the release of hormones but they will not always cure your eyes.
  • Ring Around Cornea: Otherwise known as corneal arcus, ring around cornea causes a line of fat deposits to grow on the outside edge of your cornea and at times the deposits make a complete ring. This condition gets worse with aged people; however, for individuals below the age of 40, it could be a sign of very high cholesterol.
  • Droopy Eyelids: Droopy eyes, also known as Ptosis, causes blockage and reduced vision depending on the severity of the condition.
  • Yellow Eyes: The white portion of the eye is called the sclera and is expected to be clear white; the yellowing of the sclera is indicative of an underlying issue. This usually occurs when an individual is suffering from jaundice. It could also mean the presence of liver problems or high levels of bilirubin in the blood. 

Common Eye Diseases in Your 20s and 30s

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  • Refractive errors: Refractive errors are the most frequently identified eye problems in this age group, including myopia, hyperopia, and astigmatism. 
  • Eye Injuries: Eye traumas are also a frequent problem in your 20s and 30s. Most of these traumas take place at home, usually when carrying out reforms or practising sports and can be avoided by using vision protection methods such as glasses or protective screens. 
  • Visual Stress: Eyestrain is very common in today’s world. The constant need to be in front of a laptop, desktop or phone screen to meet deadlines is one of the many reasons causing eye strain and visual stress. College and work duties often call for long reading hours, working at a desk and staring at a computer, which further aggravate the situation. This can lead to eye fatigue and discomfort.
  • UV Rays: UV rays are not just harmful for your skin but your eyes as well. Unprotected sun exposure is another factor that can increase the risk of certain types of cataracts and cancer of the eyelids. Ultra violet rays, as well as blue light, can damage the retina, the light-sensitive lining at the back of your eye. This damage can lead to significant vision loss overtime.

Preventive Measures

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  • Balanced Diet: Most medical conditions can be prevented with the right diet. A healthy diet does not just promote healthy vision but also optimizes your health. This mainly includes food that is rich in antioxidants and Vitamins A and C, such as leafy green vegetables and fish. Fatty fish, such as salmon, are rich in omega-3 fatty acids that are important to the health of the macula, the part of the eye responsible for central vision.
  • Exercise: Exercise is vital in improving blood circulation, which further improves oxygen supply to the eyes and aids in the removal of toxins.
  • Sleep: A good night’s sleep not only boosts your energy levels but is also significant in supporting your eye health. 
  • Washing Your Hands: Keeping your hands clean is very important to maintain eye hygiene. This is especially essential if you use contact lenses. Therefore, it is best to wash your hands with a mild soap and then use a lint free towel to wipe your hands as germs and bacteria that originate from your hands can cause eye infections such as bacterial conjunctivitis.
  • Smoking: Smoking exposes your eyes to high levels of oxidative stress and increases your risk for a variety of health conditions distressing the eye. 
  • Wearing Sunglasses: To protect your eyes from harmful ultraviolet (UV) light, it is best to choose sunglasses with both UVA and UVB protection. 
  • Using Electronic Devices: The use of digital devices is crucial in today’s age; however, these devices expose your eyes to high energy blue light. Some measures that can be followed to alleviate eye strain while using digital devices include keeping your device at a moderate distance from your eyes, placing the computer screen below eye level, adjusting lighting to minimize glare on the screen, frequently blinking, and taking a break every 20 minutes.

It should also be noted that an insufficient intake of antioxidants, consumption of alcohol and saturated fats may create free-radical reactions that can harm the macula. High fat diets can also cause deposits that restrict blood flow in the arteries. Eyes are especially sensitive to this pertaining to the small size of the blood vessels that feed them.

It has become easier to develop an eye disease these days because of higher visual stress and longer hours in front of blue light devices. While the usage of devices for work purposes cannot be avoided, it is best to try avoiding the use of electronic devices or at least predominantly reduce screen time. 

Taking care of your eyes early on can go a long way in enabling healthy vision in the future. It is thereby critical that you undergo regular check ups, and qualified eye specialists can facilitate this. While choosing your personal eye doctor, look for their qualifications and experience first and foremost, followed by how well they can diagnose your condition. To book an appointment with one of our eye specialists, contact us at

+971 4 324 3244