While you can’t change your genes or your age, you can adopt several healthy habits to protect your eyes and lower your risk of glaucoma-related vision loss. Here are eight actionable tips.

1. Get Regular Dilated Eye Examinations

A comprehensive dilated eye exam is the single most important step you can take. An eye specialist (ophthalmologist) can detect the early signs of glaucoma long before you notice any changes in your vision.

During this exam, the doctor will measure your intraocular pressure (IOP), check for optic nerve damage, inspect your eye’s drainage angle, and test your peripheral vision. For those with a higher risk, these check-ups are non-negotiable.

⇒How often should you get your eyes checked for glaucoma?

• Under 40: Every 2-4 years.
• Ages 40 to 54: Every 1-3 years.
• Ages 55 and older: Every 1-2 years.
• If you have risk factors (like diabetes or family history): Your doctor may recommend a check-up every year, regardless of your age.

2. Know Your Family’s Eye Health History

Does glaucoma run in your family? This is a critical piece of information. Open-angle glaucoma, the most common type, is hereditary. If your immediate family members have it, your risk increases substantially.

Make it a point to ask your parents, grandparents, and siblings about their eye health. If there is a history of glaucoma, inform your eye doctor. This knowledge allows them to monitor your eyes more closely and start preventive measures or treatment earlier if needed.

3. Exercise Safely and Regularly

Regular, moderate exercise can help lower your eye pressure and improve blood flow to the optic nerve. Activities like brisk walking, jogging, and swimming for at least 30 minutes, three to four times a week, are beneficial.

However, be cautious with certain exercises. Head-down positions, such as some yoga poses like headstands or shoulder stands, can temporarily increase your intraocular pressure. If you are at high risk for glaucoma, consult your doctor about which exercises are safe for you.

4. Protect Your Eyes from Injury

Serious eye injuries can lead to traumatic glaucoma or secondary glaucoma. This damage can cause eye pressure to rise immediately or even years later. Protecting your eyes is a simple yet effective preventive measure.

Always wear protective eyewear when:

• Playing sports with a high risk of eye injury (e.g., cricket, squash, hockey).
• Using power tools or working with machinery.
• Handling chemicals in a lab or at home.
• Bursting firecrackers during festivals.

5. Maintain a Healthy Diet

While no specific diet can prevent glaucoma, a balanced and nutritious eating plan supports overall eye health. Foods rich in antioxidants can help protect against cellular damage, including damage to the optic nerve.

What foods are good for eye health?

• Leafy Greens: Spinach (palak), kale, and other greens are rich in lutein and zeaxanthin.
• Colourful Fruits and Vegetables: Berries, bell peppers (capsicum), and carrots provide essential vitamins A and C.
• Omega-3 Fatty Acids: Found in fish like salmon and nuts like walnuts, these help support retinal health.
• Green Tea: Contains antioxidants that may help lower oxidative stress in the eyes.

6. Control Your Blood Pressure and Diabetes

There is a strong link between systemic health conditions like high blood pressure (hypertension) and diabetes and an increased risk of glaucoma. Uncontrolled blood pressure can affect the blood supply to the optic nerve.

Work closely with your general physician to manage these conditions effectively. Taking your prescribed medications, monitoring your blood sugar and pressure levels, and adopting a healthy lifestyle are crucial for both your overall health and your eye health.

7. Avoid Long-Term Steroid Use

Be mindful of medications containing corticosteroids. Long-term use of steroids, whether in eye drops, pills, or inhalers, can elevate your eye pressure.

If you must use steroids for another medical condition, ensure your prescribing doctor and your eye doctor are aware. This allows them to monitor your eye pressure regularly and manage any potential side effects. Never use steroid eye drops without a doctor’s prescription.

8. Limit Caffeine and Stay Hydrated Mindfully

Some studies suggest that consuming large amounts of caffeine in a short period might temporarily raise eye pressure. While you don’t need to give up your morning chai or coffee, moderation is key.

Similarly, drinking a large volume of water or any fluid very quickly can also cause a temporary spike in IOP. It is better to sip water throughout the day to stay hydrated without overwhelming your system.