For older adults in California, maintaining healthy vision involves regular eye exams, protecting eyes from the sun, adopting a healthy lifestyle, and being aware of age-related eye conditions. This includes eating a balanced diet, staying active, quitting smoking, and ensuring adequate lighting. 

Key Strategies for Maintaining Healthy Vision:

• Regular Eye Exams: Schedule comprehensive eye exams with an ophthalmologist or optometrist, especially after age 65, to detect and address age-related eye diseases early. 
• Sun Protection: Wear sunglasses that block UV rays and a hat with a brim when outdoors to protect your eyes from harmful UV radiation, which can contribute to cataracts and macular degeneration, according to the National Institute on Aging. 
• Healthy Diet: Incorporate foods rich in antioxidants, vitamins, and omega-3 fatty acids, such as leafy greens, fish, and colorful fruits and vegetables, to support eye health. 
• Stop Smoking: Smoking significantly increases the risk of developing cataracts, macular degeneration, and optic nerve damage, making quitting smoking crucial for eye health. 
• Manage Chronic Conditions: Control conditions like diabetes and high blood pressure, as they can negatively impact eye health by damaging blood vessels in the retina. 
• Stay Hydrated: Adequate hydration is essential for tear production and maintaining the overall health of your eyes. 
• Reduce Digital Eye Strain: Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain from screens. 
• Ensure Adequate Lighting: As eyesight declines, good lighting becomes essential for safety and comfort, especially when reading or working. 
• Be Aware of Age-Related Eye Conditions: Learn about common age-related eye diseases like macular degeneration, glaucoma, and cataracts, and discuss any concerns with your eye doctor. 
• Improve Household Organization: Clear pathways and reduce clutter to minimize the risk of falls, especially with impaired vision. 
• Exercise Regularly: Physical activity improves blood circulation, which benefits eye health. Gentle exercises like walking, yoga, or tai chi are good options. 
• Get Enough Sleep: Adequate sleep is important for eye health. Poor sleep can lead to eye strain and dryness. 
• Consult a Low Vision Specialist: If you are experiencing significant vision loss, consider consulting a low vision specialist who can provide personalized solutions and resources. 

What is UV radiation?

Ultraviolet radiation is a type of electromagnetic radiation that is invisible to the naked eye. It is made up of high-energy waves that can damage DNA and cause sunburns. It comes from the sun and can also come from artificial sources like tanning beds.

UV radiation is divided into two main categories: UVA (aging) and UVB (burning). UVA rays are the longest and can penetrate deep into the skin, causing premature aging and wrinkles. UVB rays are shorter and cause sunburns. Both types of UV radiation can be harmful to your skin.

Common myths about UV radiation that you need to stop believing

There are several myths about UV radiation that circulate each year. Here are a few of the most common UV myths – and why you should stop believing them.

• Myth 1: I don’t need to worry about UV radiation when it’s cloudy. The truth is that UV rays are just as harmful on cloudy days as on sunny days. Up to 80% of UV rays can penetrate through clouds. So, even if you’re only going to be outside for a short period of time on a cloudy day, it’s important to take precautions against UV exposure.

• Myth 2: I don’t need to worry about UV radiation if I have dark skin. While it’s true that people with darker skin have a higher natural SPF than those with lighter skin, this does not mean that they are immune to the effects of UV radiation. Darker skin can still suffer from sunburn, premature aging, and even skin cancer. So, it’s essential for everyone – regardless of skin color – to take steps to protect themselves from UV radiation exposure.

• Myth 3: I don’t need to worry about UV radiation when wearing sunscreen. While sunscreen is a vital part of any sun safety plan, it’s not the only thing you need to do to protect yourself from UV radiation. You should also take steps to avoid excessive sun exposure and wear protective clothing when you are in the sun.

What are the consequences of not protecting yourself from UV radiation?

If you don’t take steps to protect yourself from UV radiation, you put yourself at risk for a number of serious health consequences. These include sunburn, premature aging, eye damage, and skin cancer. 

Skin cancer is the most common type of cancer in the United States, and UV radiation is the leading cause of skin cancer. According to the American Cancer Society, approximately 99,000 new melanoma cases are diagnosed in the United States each year, leading to about 7,000 deaths.  

But, skin cancer is one of the most preventable types of cancer. So, make sure to take steps to protect yourself during UV safety awareness month and all year long. 

Do regular skin self-checks

It’s essential to do regular self-checks for skin cancer, especially if you’re fair-skinned or have a history of sun exposure.

Here’s how to do a skin self-check:

• Start by examining your entire body in a well-lit room, using a mirror to help you see all areas. Look for any new or changing moles or growths on the skin. Check for any spots that are red, scaly, or bleeding.
• Pay special attention to areas that are exposed to the sun, such as the face, neck, chest, and arms. Also, check your back, legs, and feet. Use a hand mirror to help you see all areas of your body.
• If you find anything unusual, make an appointment with a dermatologist immediately. They can determine if it’s skin cancer or something else. Early detection is key to the successful treatment of skin cancer.

Sun Safety for Older Adults

Sunlight offers significant benefits for older adults, particularly in boosting mood, promoting vitamin D production, and supporting bone health. However, older adults need to be mindful of sun safety precautions due to increased skin sensitivity and potential medication-related risks. 

Benefits of Sunlight for Older Adults:

• Improved Mood: Sunlight increases serotonin levels, which can help combat seasonal affective disorder, depression, and other emotional challenges. 
• Vitamin D Synthesis: Sunlight triggers vitamin D production in the skin, crucial for bone health, immune function, and muscle strength. 
• Bone Health: Vitamin D aids calcium absorption, helping to maintain strong bones and prevent osteoporosis, a common concern in older adults. 
• Cognitive Function: Sunlight may contribute to improved cognitive function in older adults. 
• Cardiovascular Health: Some studies suggest that sunlight can improve cardiovascular health. 

Sun Safety for Older Adults:

• Timing: Avoid prolonged sun exposure during peak hours (10 am to 4 pm). 
• Shade: Seek shade under umbrellas or trees, especially during peak hours. 
• Clothing: Wear lightweight, loose-fitting clothing that covers arms and legs. 
• Sunscreen: Apply broad-spectrum sunscreen with SPF 30 or higher to all exposed skin. 
• Hydration: Stay hydrated by drinking plenty of fluids, especially in hot weather. 
• Medications: Be aware that certain medications can increase sun sensitivity. 
• UV Index: Check the UV index before going outside to determine the level of sun protection needed. 
• Sunglasses: Protect your eyes with sunglasses that block 99-100% of UV rays. 
• Skin Checks: Regularly check your skin for any changes in moles or spots, and consult a doctor if you notice anything unusual.

While sunlight is beneficial for older adults, it's crucial to practice sun safety to minimize the risk of sunburn, skin damage, and other potential health issues. Learn more here.

Did you know the definition of healthy eating evolves as we age?

A 20-year-old body and a 60-year-old body have different nutritional needs. For example, as we grow older, our metabolism slows down, so we need fewer calories than before. Our body also needs more of certain nutrients the older we get. That means it’s more important than ever to choose foods that give us the best nutritional value.

Keep reading for tips on finding the best foods for your body—and your budget.

6 tips for picking healthy foods as you get older

Know what a healthy plate looks like.

The U.S. Department of Agriculture (USDA) has come up with a simple way to help people see what a day of healthy eating looks like, called MyPlate. The simple graphic shows exactly how the five food groups should stack up on your plate. These are the building blocks for a healthy diet.

Look for important nutrients.

Eating a variety of foods helps us get all the nutrients we need. Aim for your plate to look like a rainbow—brightly colored foods are often the best choice!

A healthy meal includes:

• Lean protein (lean meats, seafood, eggs, beans)
• Fruits and vegetables (think orange, red, green, and purple)
• Whole grains (brown rice, whole wheat pasta)
• Low-fat dairy (milk and its alternatives)

Choose foods that are high in fiber and low in sodium or salt. As you age, focus on important nutrients, such as potassium, calcium, vitamin D, and vitamin B12.

Read the Nutrition Facts label.

The healthiest foods are whole foods. These are typically found on the perimeter of the grocery store in the produce, meat, and dairy sections. When you do eat processed foods like chips and baked goods, be a smart shopper. Read the Nutrition Facts labels to find items that are lower in fat, added sugars, and sodium.

Use recommended servings.

Eating the right amount of food for your age and body helps you maintain a healthy weight. USDA's MyPlate Plan has some guidance on nutrition and daily activity specifically for adults age 60 and older.

Stay hydrated.

Water is an important nutrient, too! To prevent dehydration, drink small amounts of fluids consistently throughout the day. Water is your best choice. Keep fluids with sugar and salt at a minimum, unless your doctor suggests otherwise.

Stretch your food budget.

Want to get the biggest nutritional bang for your buck? CalFresh (also known as Supplemental Nutrition Assistance Program, or SNAP) can help you afford healthy food when you need it. Call us at 1-800-211-4545 to talk to a CalFresh counselor today!

Proper foot care is crucial for older adults because it helps prevent falls, injuries, and complications from diseases like diabetes. Check out these handy tips to properly care for aging feet so they can continue taking you wherever you want to go.

Tips to Properly Care for Feet

Show your soles some love.

As you get older, the muscle tissue in your feet can thin out, which can lead to loss of feeling in your feet. Use a mirror with a long handle to view what you may not be able to feel. Inspect the soles of your feet and in between your toes each day to look for blisters, sores, or cuts. This is particularly important if you have diabetes.

Sport the right footwear.

Wearing proper footwear can help older adults maintain their balance, avoid falling and lessen the risk of blisters and other injuries. Be sure not to choose shoes that slide around or rub on your heel when you walk, as this is a common way to develop blisters. If you have neuropathy or diabetes, talk with your podiatrist about custom orthotics.

Get a proper fit by following these recommendations:

• Shop for shoes in the afternoon when your feet are inflamed;
• Have your feet measured, as foot size can change;
• It’s common for one foot to be larger than the other, so choose the size that fits the larger one;
• Always try on shoes before you buy them to make sure they fit properly.

Don’t go barefoot.

When outdoors, always wear shoes to prevent scrapes, cuts, and falls. Also wear shoes as much as possible when indoors to protect your feet.

Trim your toenails.

Trimming toenails straight across and keeping them no shorter than the tip of your toe is key for averting ingrown toenails. If you can’t comfortably reach your feet, see a podiatrist for regular medical pedicures and trimming.

Keep the blood flowing.

As you get older, blood circulation to your feet can be diminished, so it's important to encourage proper circulation:

• Prop your feet up when sitting.
• When sitting for long periods of time, wiggle your toes occasionally;
• Do daily stretching;
• Massage your feet regularly.

Keep your feet dry. 

Make sure your feet aren’t moist before you put your shoes on and change your socks on a regular basis.

Moisturizing is key.

Seniors need to keep their feet moisturized to avoid itching, cracking, and calluses. Always use gentle soap and put on lotion after your bath or shower.

Combat fungal infections.

Seniors can avoid getting athlete’s foot by changing their socks or stockings daily, wearing shoes that fit properly and using foot powder each day.

Get regular foot checkups from your podiatrist.

Your podiatrist can identify problems like hammertoe, bunions, neuromas, ingrown toenails, warts, or wounds before they turn into more serious problems.

If you experience persistent foot pain or notice any changes in your feet, seeking prompt medical attention is essential. A podiatrist can find out what is wrong and get you started on treatment right away.

Too much heat is not safe for anyone, but it's even riskier if you are older or have health problems. It is important to be cautious and get relief quickly when you are overheated. Otherwise, you might start to feel sick or risk a heat-related illness that could cause serious health issues.

Why can extreme weather be even more dangerous for older adults than for younger people?

Hotter days can cause difficulty in the body’s ability to regulate its temperature. This can be challenging for older adults who typically do not adjust as well as others to sudden temperature changes. Additionally, older adults are more likely to have chronic medical conditions that affect the body’s response to temperature, and to take prescription medicines that alter the body’s ability to control temperature or sweat.

Things you can do to lower your risk of heat-related illness:

Drink plenty of liquids, such as water, fruit or vegetable juices, or drinks that contain electrolytes. Avoid alcohol and caffeinated beverages. If your doctor has told you to limit your liquids, ask what you should do when it is very hot.

If you live in a home without air conditioning or fans, try to keep your space as cool as possible. Limit use of the oven; keep shades, blinds, or curtains closed during the hottest part of the day; and open windows at night.

If your living space is hot, try to spend time during midday in a place that has air conditioning. For example, go to the shopping mall, movies, library, senior center, or a friend’s home. You may also contact your local health department or city to find out if they have air-conditioned shelters in your area.

If you need help getting to a cooler place, ask a friend or relative. Some religious groups, senior centers, and Area Agencies on Aging provide this service. Search the Eldercare Locator to find services in your area. You could also consider taking a taxi or other car service or calling your local government to see if they offer senior transportation. Don’t stand outside in the heat waiting for a bus.

Dress for the weather. Wear lightweight, light-colored, loose-fitting clothing. Natural fabrics such as cotton may feel cooler than synthetic fibers.

Avoid outdoor exercising and other physical activity when it is very hot. Instead, try to find someplace where you can be active while staying cool indoors.

If you must go outside, try to limit your time out and avoid crowded places. Plan trips during non-rush-hour times.

Make sure to use a broad spectrum sunscreen, SPF 15 or higher, and reapply it throughout the day, especially if your skin will have continuous exposure to the sun. Wear a hat and other protective clothing, and sunglasses. If you do get sunburned, stay out of the sun until your skin is healed and use cool cloths and moisturizers to treat the affected area.

Ask your doctor if any of your medications make you more likely to become overheated or sunburned.

Learn more about staying safe in hot weather or check out this handy infographic below. Click on it to download and print!

We have teamed up with GetSetUp to provide hundreds of live online classes to keep you mentally, physically, and socially active. Classes are interactive, easy to join, offered day and night and free for our community.

All those 60+ are welcome and workshops are free when using passcode "area4-ca". 

This material was funded by USDA’s Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider. The materials or product were a result of a project funded by a contract with the California Department of Aging.