If you are holding this article at arm’s length or had to reach for your reading glasses to make out the words, you are well aware that aging affects the eyes. But farsightedness is just one of the vision problems brought on by the passage of years.

Diet and lifestyle choices, genetic risk factors, exposure to sunlight and the gradual deterioration of eye tissue all combine to make eyes increasingly vulnerable to various diseases and disorders. Examples…

Macular degeneration, a deterioration of the retina (the light-sensing lining at the back of the eye), is the leading cause of blindness in the US.

Glaucoma, the second most common cause of blindness, results from increased fluid pressure inside the eye.

Cataract, a clouding of the eye’s normally clear lens, obscures the vision.

Fortunately, there’s a lot you can do to protect yourself against these and other types of age-related vision loss. Starting today…

1. Get treated for any other health problems. Sleep apnea is a common condition that has been linked to glaucoma. People with apnea periodically stop breathing during sleep, which leads to a buildup of carbon dioxide and a shortage of oxygen circulating to various parts of the body — including to the optic nerve. As a result, fluid pressure could increase and cause nerve cells to die. If you have been told that you snore (a sign of apnea), get evaluated at a sleep center.

Diabetes also can affect eye health. Poorly controlled blood sugar levels contribute to diabetic retinopathy (blockage, bleeding or fluid leakage in the retinal blood vessels) and loss of vision.

Best: Work with your doctor and a nutritionist to stabilize blood sugar levels.

2. Eat foods that protect eye cells. The retina, lens and eye fluid require large amounts of antioxidants to fight cell damage from oxidation. Numerous studies show that the antioxidants lutein, zeaxanthin, and vitamins A, C and E promote better overall vision and reduce the risk for macular degeneration, cataracts and possibly glaucoma.

Good food sources of antioxidants: Fortified whole-grain hot and cold cereals… nuts and peanut butter… cantaloupe and citrus fruits… avocado, broccoli, carrots, collard greens, corn, kale, peppers, spinach and turnip greens. Have at least five to seven servings of these foods weekly.

3. Consider supplements to slow macular degeneration. Once an eye disease develops, larger doses of antioxidants are needed than can be obtained just from foods.

Study: A six-year trial of nearly 4,000 people showed that taking a supplement combination of vitamin C (500 mg), vitamin E (400 IU), beta-carotene (15 mg) and zinc (80 mg as zinc oxide) slowed the progression of early macular degeneration by about 25%. In other studies, daily supplementation with both lutein and zeaxanthin also delayed vision loss from macular degeneration.

4. Boost night vision with bilberry extract. Similar to the blueberry, bilberry contains antioxidant anthocyanosides. The extract may improve circulation in the eyes and protect against retinal damage, helping you to see better when driving in the dark or reading in low light.

Dosage: Three times per week, take 80 mg to 100 mg of a bilberry extract containing 20% to 25% anthocyanosides.

5. Increase omega-3s to relieve dry eye. Dry eye syndrome (a lack of tears) is more than a nuisance — it can lead to pain, infection and blurred vision. The problem results from age-related eye inflammation and a decrease in oil production. Changes in hormone levels also may play a role.

A study that evaluated the diets of more than 32,000 women found that those who consumed the least fish (and thus got the least omega-3 fatty acids) had the highest risk for dry eye. Consuming omega-3–rich fish (anchovies, mackerel, salmon, tuna) several times a week is smart — but if you already have dry eye, you also need supplements.

Bonus: Fish oil may delay macular degeneration.

Dosage: Each day, take 1,000 mg of fish oil (which reduces eye inflammation)… and 1,000 mg of flaxseed oil (which improves the quality of oil in the eye gland). It takes about a month to notice the effects of omega-3s on dry eye. If discomfort doesn’t ease within six to eight weeks, ask your eye doctor about the prescription eyedrop medication Restasis, which increases tear production.

6. Wear sunglasses — especially if your eyes are blue or green. Exposure to bright sunlight, particularly during childhood but also accumulated over a lifetime, significantly increases the risk for cataracts and macular degeneration. Compared with dark-eyed people, those with light-colored eyes have less eye pigment — allowing more light to enter the lens — which increases sensitivity to sunlight and glare.

Important: When outdoors, wear high-quality sunglasses that do not cause optical distortion and that block both UVA and UVB rays. Polarized lenses, which have special glare-blocking filters, are best for driving or whenever there is glare from snow, water or pavement. Use wraparound-style sunglasses if your eyes are very sensitive to light or if you’ve had cataract surgery.

7. Stop smoking. Compared with a nonsmoker, a pack-a-day smoker is significantly more likely to go blind from macular degeneration by age 65. Smoking damages blood vessels throughout the body, including in the eyes… depletes antioxidants… and greatly increases cataract risk. It takes about 10 years for the effects of nicotine to clear from the eyes — so quit now rather than later.

8. Have an annual eye exam — even if you see as well as ever. Your eye doctor checks not only for changes in vision, but also for eye problems that may not be evident to you.

Example: Glaucoma causes no symptoms until permanent damage has been done.

Referrals: American Optometric Association, 800-365-2219, www.aoa.org.