Eye Health: Simple Ways to Keep Your Vision Sharp

Your eyes work hard every day. Small habits add up, so a few changes can make a big difference. This page gives clear, practical actions you can start today to protect your eyesight and spot problems early.

Daily habits that help

Take regular screen breaks. Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This eases eye strain and reduces dryness.

Adjust your lighting. Too-bright screens or glare create tension. Lower screen brightness, use an anti-glare filter, and position lights behind you or to the side. If reading, make sure the light is aimed at the page, not your eyes.

Blink more. When we focus on screens we blink less, which dries the eyes. Try conscious blinking during long tasks or use lubricating eye drops if your eyes feel gritty. If you wear contact lenses, follow your lens care schedule and never sleep in monthly disposables unless they’re approved for overnight use.

Nutrition, sleep, and lifestyle

Eat for your eyes. Foods rich in omega-3s, lutein, zeaxanthin, vitamin C, vitamin E, and zinc support eye health. Good choices: salmon or mackerel, leafy greens (kale, spinach), eggs, citrus, nuts, and carrots. A balanced diet helps prevent age-related decline.

Sleep matters. Your eyes repair and clear waste while you rest. Poor sleep increases dryness and redness and can worsen eye strain the next day.

Quit smoking or cut back. Smoking raises the risk of macular degeneration and cataracts. Reducing tobacco use benefits your eyes and overall health.

Manage chronic conditions. High blood pressure and diabetes damage blood vessels in the eye. Keep blood sugar and blood pressure under control and follow your doctor’s plan to reduce risks.

Wear sunglasses that block 100% UVA and UVB. Long-term sun exposure increases cataract and macular degeneration risk. Pick wraparound styles for best protection.

When to see an eye doctor

Don't wait if you notice sudden changes: blurred vision, flashes of light, a shadow or curtain over part of your sight, double vision, or sudden eye pain. These can signal retinal detachment, stroke, or infection and need immediate care.

Get a comprehensive eye exam every 1–2 years depending on age and risk factors. Children, people over 60, diabetics, and those with a family history of eye disease need more frequent checks.

Final quick checklist: take screen breaks, blink and hydrate, eat eye-friendly foods, protect from UV, manage health conditions, and see your eye doctor for any sudden changes. Small steps now save vision later.