How to maintain healthy vision in your 40s and beyond

Presbyopia: The Inevitable Blur 

If you’ve started holding your phone at arm’s length to read a text or find yourself squinting at menus in dim restaurants, you’re not alone.  

Presbyopia is a natural part of ageing, usually kicking in around age 40 to 45, and it affects everyone at some point, because the lens inside your eye becomes less flexible over time.  

When you’re younger, the lens easily changes shape to focus on objects at different distances.  

As you age, it stiffens, making it harder to focus on close-up tasks. 

Increased risk of eye diseases 

Once you hit 40, your risk for serious eye conditions like cataracts, glaucoma and age-related macular degeneration (AMD) starts to increase.  

These conditions often develop slowly and without noticeable symptoms, meaning you could have early-stage vision loss without realising it.  

That’s why regular eye exams—at least once every two years—are crucial for early detection and treatment before they lead to permanent vision loss. 

• Cataracts are the leading cause of blindness globally but they can be treated with surgery to restore vision. Cataracts are a clouding of the eye’s natural lens, blurred vision, glare sensitivity and difficulty seeing at night

• Glaucoma, a condition where increased pressure in the eye damages the optic nerve, leading to peripheral vision loss, is known as the "silent thief of sight"because it often has no symptoms until significant vision is lost. Glaucoma cannot be reversed, but early treatment can slow its progression

• Age-Related Macular Degeneration (AMD), the leading cause of blindness in Australians over 50, affects central vision, making it difficult to read, drive or recognise faces. Early detection is vital, as treatments can slow progression and help maintain vision

Dry eyes can get worse 

Oestrogen and progesterone don’t just regulate your reproductive system—they also play a key role in tear production.  

As these hormone levels fluctuate (especially during menopause or perimenopause), the tear glands produce fewer and lower-quality tears, leading to dry, irritated eyes. 

Women are more likely to experience dry eye syndrome than men, and the risk increases after age 50.  

Studies show that nearly 60% of menopausal women experience dry eye symptoms. 

Your diet matters 

What you eat impacts your eye health. Load up on foods rich in vitamins A, C and E plus omega-3 fatty acids. These nutrients help protect against AMD and other age-related issues. 

• Leafy greens (spinach, kale, silverbeet) are packed with lutein and zeaxanthin, powerful antioxidants that help reduce the risk of AMD and cataracts 
• Oily Fish (salmon, tuna, sardines, mackerel) are rich in omega-3 fatty acids, which help maintain healthy tear production and reduce inflammation, lowering the risk of dry eyes and AMD 
• Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds) are loaded with vitamin E and omega-3s, which help protect cells from oxidative stress and keep your eyes hydrated 
• Colourful veggies (carrots, sweet potatoes, capsicum, pumpkin) are high in beta-carotene (vitamin A), which is essential for night vision and preventing dry eyes 
• Citrus fruits (oranges, grapefruit, kiwi, strawberries) are packed with vitamin C, which strengthens blood vessels in the eyes and helps prevent cataracts
• Eggs are a great source of lutein, zeaxanthin and zinc, which help protect against AMD and support overall eye health

UV protection is a must 

We all know the importance of sunscreen for protecting our skin, but what about our eyes?  

Studies show that up to 80% of UV-related eye damage happens before the age of 18. 

Long-term exposure to UV radiation can cause serious eye damage, increasing the risk of conditions like photokeratitis, cataracts, pterygium (Surfer’s Eye), macular degeneration and even eye cancers. 

So, what can you do the protect yourself from sun damage? 

• Look for sunglasses that block 100% of UVA and UVB rays 
• Wearing a wide brimmed hat can reduce UV exposure to your eyes by up to 50% 
• Avoid direct sun during peak hours and seek shade where possible as UV radiation is strongest between 10 am and 4 pm 
• Water, sand and snow can intensify UV exposure, increasing your risk of damage 

Blood pressure and diabetes affects your eyes 

Conditions like high blood pressure and diabetes can lead to vision problems, including diabetic retinopathy.  

According to Optometry Australia, nearly one-third of Australians with diabetes will develop some form of diabetic eye disease. 

This is a leading cause of blindness in working-age Australians and occurs when high blood sugar levels damage the blood vessels in the retina.  

Early stages may have no symptoms, but as it progresses, it can cause blurred vision, dark spots and even permanent vision loss. Regular eye exams are crucial for early detection and treatment.

Get regular eye exams 

Even if you think your vision is fine, eye tests can catch problems early.  

Optometry Australia recommends that every Australian, from the time they start primary school, visit their trusted optometrist every year until age 18, then every two years as an adult for a comprehensive eye examination.   

People over 65 years of age, or anyone with underlying health conditions, such as diabetes and high blood pressure, as well as those with a history of eye disease, should have more frequent exams.