Your eyes take more sun damage in summer than in any other season. That caught me off guard when I first read it. We slather on the sun cream without a second thought, yet the eyes often get forgotten entirely. Good summer eye care turns out to be one of the easiest wins in the whole wellness game, and the bright months are exactly when it counts.
So let me walk you through six simple habits that now sit firmly in my daily routine.
☀️ 1. Understand Why Summer Is Harder on Older Eyes
The lens inside the eye changes as we age. It grows denser, yellows slightly, and lets through less light. On top of that, the eye’s natural defences against bright glare weaken over time.
Here’s the part that surprised me most. Sun damage to the eyes is cumulative. Every bright day adds up, much like it does with skin. By our sixties, decades of exposure have already done their work, so protecting what we have left becomes the priority.
UV rays are linked to cataracts and macular degeneration. Both grow more common with age. Both can be slowed with a few sensible habits.
🕶️ 2. Choose Sunglasses That Actually Protect
I used to think sunglasses were vanity. Now I see them as essential kit. The right pair blocks the rays that quietly harm the eye over years.
When choosing yours, look for these features:
- 100% UV or UV400 protection – this is the bit that actually matters
- Wraparound or larger frames – they stop light sneaking in at the sides
- Polarised lenses – these cut glare from water, roads and car bonnets
- A comfortable fit – the best pair is the one you actually wear
Price does not guarantee protection. A cheap pair with proper UV filtering beats an expensive pair without it. Always check the label rather than the price tag.
🧢 3. Add a Wide-Brimmed Hat
Sunglasses do a lot. A wide-brimmed hat does the rest. Together they cut the UV reaching your eyes far more than either does alone.
A brim shades the gaps that glasses miss. It also keeps the harsh overhead sun off your face. I keep one by the back door now, and it has become as automatic as grabbing my keys.
💧 4. Stay Ahead of Dry Eyes
Warm weather makes dry eyes worse. Air conditioning, fans, sun and wind all pull moisture from the surface of the eye. After 60, our tear production has usually slowed anyway, so the effect lands harder.
These simple steps help a great deal:
- Blink fully and often, especially when reading or on screens
- Keep a glass of water nearby and sip through the day
- Use preservative-free artificial tears if your eyes feel gritty
- Position fans so they blow past you, not straight at your face
If dryness lingers or your vision blurs, do book a check. Persistent dryness is worth a proper look rather than a guess.
🥗 5. Eat for Healthy Eyes
What you eat reaches your eyes too. Certain nutrients support the retina and the lens directly, and summer makes many of them easy to find.
My plate now leans towards these:
- Leafy greens like spinach and kale, rich in lutein and zeaxanthin
- Oily fish such as salmon and sardines for omega-3
- Orange and yellow veg like carrots and peppers for vitamin A
- Berries and citrus for the vitamin C that supports eye tissue
You do not need anything exotic. A colourful plate does most of the work, and the summer veg aisle makes it simple.
👁️ 6. Book a Regular Eye Test
Many eye conditions creep in quietly. They rarely announce themselves with pain. By the time you notice a change, things may have progressed further than you would like.
A routine eye test catches problems early. It also picks up wider health clues, from blood pressure to diabetes. Most adults over 60 should go at least every two years, and sooner if anything changes. Free tests are available in the UK once you pass that birthday, so there is little reason to wait.
What do you do to protect your eyes when the sun is out? Share your own tips in the comments below – I always love hearing what works for fellow readers.
Photo by Tim Mossholder: https://www.pexels.com/photo/portrait-of-an-elderly-man-with-long-gray-beard-in-a-hat-and-sunglasses-11973361/
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