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4 Eye Care Tips for Your 30s

You may not think about your vision often, especially in your 30s when you’re focused on advancing your career or starting a family. However, your 30s are a great time to start prioritizing your eye health. 

While your vision may still be sharp, natural changes and lifestyle habits can begin to impact your eyes. Newer risk factors like increased screen time can also affect your vision at an earlier age compared to previous generations who didn’t have the same level of exposure to these issues.

Eye Care Tips for Your 30s

It’s common and normal for your vision to change with age, and though yours may be stable currently, it’s never too early to practice good eye care habits so your eyes can age gracefully. Here are some key tips to keep your eyes and vision healthy throughout your 30s and beyond:

Your Vision in your 30s

Your vision and eye health are typically stable in your 30s, though you aren’t free of any eye issues during this stage in your life. For instance, people with diabetes or pre-diabetes should undergo regular eye exams to prevent diseases like diabetic retinopathy, which can cause blurry vision, vision loss, and blindness.

UV rays can also wreak havoc on your eye health without the proper protection. If you’re someone who plays outdoor sports or enjoys spending time in nature, prolonged sun exposure can accelerate the onset of eye conditions. Hazards at work and home can also leave you vulnerable to injuries. 

A huge advantage of your age is that you’re still young enough to make changes to ensure your eye and vision health are at their best state. Here are some eye care tips to follow in your 30s:

1. Schedule Regular Eye Exams

Many people put off getting their eyes checked, especially if they don’t seem to have any vision issues or require vision correction. However, regular eye exams can help you keep track of any changes in your vision and get started on practicing proper eye care, even before your age starts to affect your eyes. An eye exam assesses how well you see, eye pressure, nearsightedness or farsightedness, how well your eyes work together, and more.  

These tests can detect potential vision conditions, such as glaucoma and cataracts, and even catch non-eye-related health issues. Health problems an eye exam can spot include diabetes, high blood pressure, heart disease, and even some types of cancer.

Aim to schedule a comprehensive eye exam every year or two years with your ophthalmologist, even if you have no vision problems. It’s a great way to practice self-care, allowing you to be more proactive about your well-being and catch potential health issues early on.

2. Get a Pair of Glasses

After your eye exam, you may find that you need vision correction or your prescription needs updating. You may strain your eyes and experience headaches and other issues without the right eyewear. Getting new glasses can help you get the proper vision correction to help you see clearly. 

Fortunately, you can find a pair of glasses online, which is an easy option if you have a busy schedule and can’t find time to visit a store. You can find a pair of frames you love, enter your prescription, customize your lenses for your lifestyle, and check out with no fuss. Your vision insurance can also be used to obtain your favorite styles and save money.

Models like the Ray-Ban Clubmaster Optics or the Seaholme from Main and Central provide a stylish look while correcting your vision. You can also choose from various lens types; blue light glasses can help reduce eye strain if you work in front of a screen, and single-vision or progressive lenses suit various vision needs.

3. Maintain a Healthy Diet 

You may be paying closer attention to your nutrition in your 30s to keep your body fit and healthy, but what you eat also helps boost your eye health.

Foods rich in vitamin A promote healthy vision and tear production to keep your eyes moist. Include carrots, sweet potatoes, pumpkin and more into your diet for a big vitamin A dose.

Omega-3 fatty acids, found in salmon, tuna, and flaxseed, can aid in tear function and reduce the risk of developing eye conditions. Leafy green vegetables like kale and spinach contain lutein and zeaxanthin, which helps protect the macula.

Incorporating these foods into your diet can help boost your eye health and overall well-being. Swap out your usual dishes for versions that use these ingredients. Instead of french fries, opt for homemade sweet potato wedges. Switch up your salad greens for kale or spinach. Create a hearty pumpkin pie for dessert!

4. Adjust Your Tech Habits

Long hours of screen time have become more common, especially since screens are more widely used in various professions, as well as for connecting with others socially and even for entertainment. However, your digital devices can affect your eyes and vision.

Looking at your screen for too long can cause eye strain, blurred vision, headaches, and more—a group of issues often called digital eye strain or computer vision syndrome. They may not do much damage beyond discomfort in the short term, but they can start affecting your daily life if these problems persist. Adjusting your screen time, device settings, or tech habits can help you maintain visual comfort when working or lounging at home.

Taking breaks can help you blink more and rest your eyes when working in front of a screen. The 20-20-20 rule, which involves looking at something 20 feet away for 20 seconds every 20 minutes, can encourage consistency. Adjusting your device settings can also prevent eye strain; some devices allow you to reduce the blue light emitting from the screen, or night mode can lower brightness and intensity. Some devices also have built-in tech for eye care.

ASUS has a range of monitors and laptops with eye care technology to protect users’ eyes. They have low blue light, flicker-free displays, anti-glare screens, and ergonomic designs for maximum visual comfort. Their 2023 lifestyle laptop line-up, which includes the Vivobook and Zenbook, provides various features to cater to varying lifestyles and needs while ensuring eye protection. 

Eye Care Tips for Your 30s

There’s no better time to start improving your habits and lifestyle for eye care than in your 30s. Taking care of your eyes now will set you up for more years of good vision!

About the Author

Nicole Booz is the founder of GenTwenty and GenThirty. She is an entrepreneur, author of The Kidult Handbook, and most importantly, Mama to two beautiful little boys. She loves reading, organizing her home, and living a simple, less toxic lifestyle. You've seen her in The New York Times, TIME, Insider, Inside Edition, New York Post, NextAdvisor, Forbes, Yahoo, HuffPost, and U.S. News & World Report.