We can all expect our eyesight to change and deteriorate as we age – 80 per cent of over-60s in the UK wear prescription glasses or contact lenses. But some lifestyle factors can affect this process, causing problems to start earlier.
Here, experts reveal the other causes of failing eyesight, and how to make healthy lifestyle choices to lower your risk
1. Smoking
Cataracts are the most common type of eye problem globally, but smoking doubles your risk, heavy smoking can triple the risk, and the habit causes them to start earlier, says GP Dr Deepali Misra-Sharp. “Cigarette smoke contains high levels of free radicals. These cause oxidative damage to the proteins and fibres within the lens, leading them to clump together and form a cataract.” Smokers tend to have lower levels of antioxidants, which normally help protect the lens from damage.
She adds that smoking also causes problems with the flow of blood and oxygen to the eye tissues, which can impair “the lens’s ability to repair normal day-to-day damage”, accelerating the ageing of our eyes.
The best thing to do to reduce your chance of having cataracts is to stop smoking. The longer you stay smoke-free, the more you lower your risk.
2. Diabetes
If you have diabetes you’ll be encouraged to have an eye check every one to two years because of the increased risk of a condition called diabetic retinopathy. This is when the blood vessels in your eyes become damaged, which can eventually lead to vision loss if it’s not treated early. There’s no cure for type 1 diabetes, although it’s important that it’s carefully managed. Type 2 diabetes can be avoided or reversed by keeping to a healthy weight, eating well and exercising regularly.
GP Dr Hana Patel says: “Most people won’t usually notice diabetic retinopathy in the early stages, as it doesn’t tend to have any obvious symptoms until it’s more advanced. However, early signs of the condition can be picked up by taking photographs of the eyes during diabetic eye screening.”
The best way to lower your risk of this eye condition is to manage your diabetes properly. This involves making sure you keep your blood glucose levels stable, not smoking and avoiding high cholesterol and hypertension.
3. Not wearing sunglasses
We know about protecting our skin from the sun, but our eyes need it too. If you don’t wear sunglasses regularly you’re putting your eyes at risk of a number of different problems, including a type of cancer called eye melanoma and skin cancer on your eyelids. Treatment for these diseases can lead to a loss of eyesight in the most serious cases.
These problems are very rare, but other health problems you might encounter if you don’t wear sunglasses include snow blindness, or photokeratitis. This is when your eyes become sunburned due to an overexposure to UV light. You don’t have to be in the snow to be affected by this, but you are more likely to be affected if you spend time at high altitudes without wearing eye protection. Water and white sand can have the same effect and leave you with blurred vision, sensitivity to light, and eye pain. The symptoms should go away if you stay out of the sunlight and wear sunglasses. However, continued exposure to sunlight and harmful UV rays can lead to more long-term eye problems.
When buying sunglasses make sure you choose ones with 95–100 per cent UVA/B protection. Lens colour also matters – choose brown, grey or green as they provide the most protection. Polarised sunglasses reflect glare, which means you can see clearly and can avoid eye fatigue. Using sunbeds for suntanning can also increase your risk of eye melanoma along with other cancers.
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Read More 4. High amounts of screen time
Looking at devices and phones for long periods has a negative effect on our eyesight from an early age. Research shows that every extra hour of screen time can increase the odds of myopia (short sightedness). Myopia is on the rise in children – optician Bhavin Shah recommends limiting screen time for children and encouraging them to spend more time outdoors – and adults.
Excessive screen time also accelerates existing vision problems in adults – including dry eyes, says optometrist Sheena Tanna-Shah. “Dry eye disease can impact work, hobbies and daily life in general,” she says. “Take regular breaks, following the 20-20-20 rule of every 20 minutes, look 20ft away in the distance for 20 seconds.”
5. Poor diet
‘Eating the rainbow’ is vital for longevity and immunity, including when it comes to our vision. A diet that’s high in nutrients from fruit, vegetables and grains can lower the risk of retinal problems such as macular degeneration. This condition, which affects the middle part of your vision, doesn’t cause total blindness, but it can cause problems with reading and recognising faces. Shah recommends eating kale, spinach, broccoli and blueberries and says omega oils can also play a role in protecting the eyes.
6. High blood pressure
High blood pressure, or hypertension, is caused by a number of factors including diet, stress, poor sleep and lack of exercise. It puts you at risk of severe health problems such as heart disease and stroke, but it can also affect your eyesight too.
Hypertension affects one in three people in the UK but millions are unaware they have it, because there are rarely any symptoms until things become serious. If your high blood pressure goes untreated you’re at risk of a condition called hypertensive retinopathy, which is when the optic nerve and vessels supplying blood to the retina become damaged. This can cause blurred vision and bleeding in the eye.
The Eye Clinic in London warns that high blood pressure can also lead to something called optic neuropathy, which is when the arteries taking blood to the optic nerve become blocked. This can weaken, or kill, the nerve cells in our eyes which can lead to sight loss. The best way to avoid any of these issues is to get your blood pressure checked regularly and to ensure you make healthy lifestyle choices.
7. Not going for eye tests
If you’re under 60 and have no family history of eye problems, you should have an eye test at least every two years. If you wear contact lenses or glasses you might be invited to visit the optician more regularly to check for any prescription changes or other sight issues.
The best way to prevent future sight problems is to visit an optician regularly. They’re trained to spot abnormalities internally and externally and will prescribe glasses or lenses to help with your vision. If they have any concerns about serious issues you’ll be referred to your GP or a specialist eye clinic for more tests.
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This is particularly important in midlife. For women in particular, falling levels of the hormones oestrogen and progesterone, can cause eye problems. Consultant oculoplastic and ophthalmic surgeon Dr Elizabeth Hawkes says: “Menopausal women can experience a high build-up of intraocular pressure, which is linked to glaucoma. This high eye pressure can lead to optic nerve damage, which causes vision loss.”
Glaucoma affects the optic nerve and leads to the progressive loss of your peripheral vision. If left untreated glaucoma can lead to total loss of sight. A routine eye test will pick up the signs before you notice the symptoms and, if detected early, glaucoma can usually be managed with eye drops, although sometimes a minor operation is needed.
Studies have shown that the earlier you go into menopause, the higher your risk of glaucoma. But oestrogen-based hormone replacement therapy can give some protection against intraocular pressure, according to this May 2025 study. It’s best to speak to your GP about the best treatment for you and your situation.
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