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Free guide · PDF

5 Science-Backed Habits to Protect Your Eyes as You Age

Most eye-health advice is either a supplement ad or a myth with a century of momentum behind it. This is the short version of what survives a look at the actual evidence. Five habits, the reasoning behind each, and the honest limits of what any of them can do.

  • What the eye actually loses with age, and which parts of that are modifiable.
  • The nutrition evidence, including who AREDS2 was run in and who it was not.
  • Light, UV, and screens: which exposures matter and which are marketing.
  • The systemic factors, blood pressure and blood sugar, that quietly drive retinal risk.
  • What an eye exam catches that you never would, and how often to have one.
  • Three things the guide tells you not to buy, each with the source that says so.

Where should we send it?

Enter your email and the PDF arrives immediately. You can also download it straight away on the next screen.

We send the guide, then occasionally a new article. We do not sell or share your address. Reply to any email and we take you off the list.

Read first, if you prefer

The guide collects what we cover on the blog. If you would rather see how we handle evidence before handing over an email address, start here.

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All articles

What it is built on

The same sources are printed inside the guide itself, on the checklist page, so you can check any of it without taking our word for it. How we decide what is solid enough to print is set out in our editorial standards.

  1. 01American Academy of Ophthalmology, patient guidance on computers, digital devices and eye strain.
  2. 02American Academy of Ophthalmology, patient guidance on the sun, UV light and your eyes.
  3. 03American Academy of Ophthalmology, are blue light-blocking glasses worth it.
  4. 04American Academy of Ophthalmology, patient guidance on eye exams and when to have them.
  5. 05National Eye Institute, about the Age-Related Eye Disease Studies (AREDS and AREDS2).

Before you hand over an email address

Is the guide really free?
Yes. There is no payment step and no card details. You give an email address, the PDF arrives, and you can download it immediately on the same screen without waiting for the email.
What is actually in it?
Five habits with the evidence behind each: screen breaks, the macular pigments lutein and zeaxanthin, UV protection, blood pressure and blood sugar, and eye-exam timing. Then a printable checklist, linked sources, and three things the guide tells you not to buy.
Do I have to be over 50?
No. Screen breaks and UV protection matter at any age. The rest matter more as risk climbs with age, which is why the guide is framed around decades rather than a birthday.
What happens to my email address?
We send the guide, then occasionally a new article. We do not sell or share it. Reply to any email we send and we take you off the list.
Is this medical advice?
No. It is education. It does not diagnose or treat anything and it does not replace an eye examination. If your vision has changed, book an appointment rather than reading a PDF.