How to look after your sight and hearing as you age

As we celebrate Positive Ageing Week, it’s the perfect time to reflect on how we can support our health and wellbeing as we grow older. 

Two of our most vital senses, sight and hearing, play a huge role in maintaining independence, staying connected, and enjoying life’s everyday moments. While some changes are natural with age, there are plenty of proactive steps we can take to protect these senses.

Here are five top tips to help you look after your sight and hearing as you age:

1. Schedule regular check-ups

Just like any other part of your body, your eyes and ears need routine care. It is advised that adults should aim for annual eye exams and hearing checks every 1-2 years.

  • Eye exams can detect early signs of glaucoma, cataracts, and macular degeneration; often before symptoms appear.
  • Hearing tests help identify gradual hearing loss, which can affect communication and even increase the risk of cognitive decline.

2. Eat for eye and ear health

Nutrition plays a powerful role in sensory wellbeing.

  • For your eyes: Include foods rich in Vitamin A, C, E, Lutein, Zeaxanthin, and Omega-3 fatty acids, found in leafy greens, carrots, citrus fruits, and oily fish. (For more information, check out this document.)
  • For your ears: Nutrients like Magnesium, Zinc, and Folate may help protect against age-related hearing loss. (For more information, click here.)

3. Protect against environmental damage

Sunlight and noise pollution can cause damage to your sight and hearing.

  • Wear sunglasses that block UVA/UVB rays to reduce the risk of cataracts and macular degeneration.
  • Use ear protection in loud environments: concerts, DIY projects, or even noisy traffic.

Tip:  If you like listening to music, keep headphone volume below 60% and take listening breaks every hour. Newer technology can even remind you to take those breaks – so don’t ignore it!

4. Avoid smoking and limit alcohol

Smoking is a major risk factor for both vision and hearing loss. It increases the likelihood of developing cataracts, Age-related Macular Degeneration, and damages blood vessels in the inner ear.

Tip: Quitting smoking at any age can significantly improve your sensory health and reduce your risk of chronic conditions. (For more information, click here.)

5. Stay active and connected

Physical activity improves blood flow to the eyes and ears, while social engagement helps keep your brain sharp.

  • Exercise supports circulation and reduces the risk of diabetes and high blood pressure - both of which can affect sensory health.
  • Social interaction helps combat isolation, which is linked to faster cognitive decline in those with hearing or vision loss. 

Think about it: how many times have you asked your partner to turn down the volume? Bought a bigger TV to see movies better from your couch? These everyday social cues often highlight changes in our sensory health. The current technology boom supports our sight and hearing without us even realising, but it can also mask underlying issues. Instead of relying solely on tech comforts, let’s use these moments as reminders to get our bodies checked out.

Ageing doesn’t mean losing your senses! It means learning how to care for them. By making small, consistent changes, you can preserve your sight and hearing and continue to enjoy the richness of life.

Let’s celebrate Positive Ageing Week by empowering ourselves and others to take charge of our health, one sense at a time!