Good question: Can I prevent my vision from getting worse?

People are used to associating prevention with cardiovascular health, or brain health; less so when it comes to eye health. But the benefits of proactively taking care of your eyes are not hard to see. 

Eye disease is on the rise in Canada¹, with more and more people being diagnosed with cataracts (which clouds vision), diabetic retinopathy (damage to the retina), glaucoma (damage to the optic nerve), and macular degeneration (which obscures the central field of vision). As we spend more time in front of computers and smartphones, instances of computer vision syndrome¹ (eye strain) and myopia² (nearsightedness) are also increasing at a rapid clip.³ Given these trends, it’s maybe no surprise that eyewear comprises the second-largest category of Manulife’s group benefits claims.⁴

There are, however, lifestyle adjustments that you can make to keep your vision and eyes in as good health as possible.

Below, Dr. David Redman, an optometrist and a Chief Strategy Officer and VP at FYidoctors, a Manulife eye care partner with more than 300 doctor-owned and -led locations across Canada, brings it all into focus.

Dr. Redman: In North America, the number one cause of vision loss—from blindness to less-acute deterioration of sight—is diabetes. High blood sugar can damage blood vessels in the retina, which blurs vision.

Age is also a risk factor. Vision changes should be expected as we get older. The crystalline lens—that’s the lens right behind your pupil that does the focusing—grows layers, like an onion, every year. By the time you’re in your 40s, the onion shape becomes so large that your muscles can’t move to focus it anymore. That’s when you might start to lose your near vision and need to wear multi-focal lenses.

Exposure to ultraviolet (UV) light is another factor. Light has to pass through the cornea, the lens, and the retina at the back of the eye, all in alignment, for a person to see well. Of the three, the lens is the biggest filter of UV light. So, as that lens grows and absorbs more and more UV light, that can cause damage. If the layers no longer align, that’s how you get a cataract. 

Dr. Redman: Many common vision conditions that we consider part of the normal aging process are preventable, including myopia, cataracts, and presbyopia⁵, which is when our lenses can’t focus as well—it’s the reason a lot of us start wearing reading glasses.

Age-related macular degeneration, which affects approximately 2.5 million Canadians⁶, may or may not be preventable, depending on genetic and environmental factors.

Prevention becomes more complicated for eye diseases, such as retinopathy, that are a result of conditions like diabetes and hypertension. The vision loss that comes from conditions caused by these diseases is treatable, but it’s difficult to prevent them without working on the underlying conditions. Essentially, your eye health depends largely on how well you control your overall health.  

Dr. Redman: We have six muscles in each eye, and they all have to coordinate with one another to focus on what we’re doing. When we hunker down in front of our screens without a break, it takes a toll. It causes eye strain, as well as stress headaches and neck pain. I like to think of focused screen time like I think about lifting weights. I can’t lift weights with my arm muscles for an hour straight, and I shouldn’t expect to be able to do so with my eye muscles.

We’re seeing the effects of screens acutely with kids. Myopia, or nearsightedness, has become an epidemic among children. Because kids now spend so much time on devices, they’re using the lenses of their eyes to focus closely, more often, which we believe contributes to myopia. 

Dry eyes also become a problem. Normally, if you’re out walking around, or looking down to read a book, you’ll blink about 60 times a minute-about once every second. But when we’re staring straight ahead at a screen, we blink 10 times less. This tends to make our eyes dry out-something that becomes more acute as we get older, as our bodies produce less oils.

Dr. Redman: We recommend a few very simple lifestyle changes that most people can make. 

First, wear sunglasses with UV protection when you go outside, all the time. That helps prevent cataracts and macular degeneration in the future. 

Second, if you work in front of screens, take regular eye breaks to decrease eye strain. The 20-20-20 rule can work well: Every 20 minutes, look 20 feet away from your screen for 20 seconds. It lets the muscles in your eyes rest. 

Third, if you wear glasses, make sure you have the right ones—and recognize that you may need more than one pair. I certainly practice what I preach on that front: I have computer glasses that I wear for screen work, and regular progressives to wear around the house, and sunglasses that I use outside. 

Consider adding blue light filters to your glasses for your computer time and add anti-reflective coating on your regular glasses—both can decrease eye strain. Functional glasses are more important to a productive life than many people might think.

Finally, if you have children, make sure they go outside for at least 30 minutes a day. Even a little bit of time away from their screens can give their eyes the break they need, which can really help to avoid myopia and improve eye health.

This article is for informational purposes only. It is not intended to diagnose or treat a condition. If you have questions or concerns about your specific situation or are seeking medical advice, contact your medical doctor or your healthcare provider.

About FYihealth Group

FYihealth group is Canada’s largest optometric network with over 370 optometry clinics and retail stores across the country. Doctor-led, professionally managed, and patient-focused, our organization concentrates on delivering outstanding eye care with patient-centric products and services. Recognized as one of Canada's Best Managed Companies for five consecutive years, featured on the Globe and Mail’s Report on Business ranking of Canada’s Top Growing Companies for two consecutive years, as well as a certified Great Place to Work® in Canada and the USA. Our glasses are Made in Canada! We own and operate the largest Canadian lens manufacturing facility in Delta, British Columbia. FYihealth group is helping shape the future of Canadian eye care.