Eye health: simple, practical steps to protect your vision

Want to keep your eyes working well for years? Good news: small daily habits make a big difference. Below are concrete, no-nonsense tips you can use right away—no medical degree needed.

Daily habits that really help

Staring at screens all day? Try the 20-20-20 rule: every 20 minutes look at something 20 feet away for 20 seconds. It reduces eye strain and reminds you to blink. Blink more—serious dry eye often comes from not blinking enough during long work sessions. Use preservative-free artificial tears if your eyes feel gritty.

Protect from light: wear sunglasses labeled 100% UVA/UVB whenever you’re outdoors. For work or hobbies that risk flying debris, use impact-rated safety glasses. Blue light filters on screens help some people sleep better at night—if screens keep you awake, dim them two hours before bed.

Mind your workstation: position your monitor an arm’s length away, with the top of the screen at or slightly below eye level. Good lighting that avoids glare reduces squinting and strain.

Contact lens users: wash your hands before handling lenses, follow the exact replacement schedule, and never sleep in lenses unless your doctor clears it. Use fresh solution every day; topping off the old solution raises infection risk.

Food, meds, and health checks that protect vision

What you eat matters. Foods rich in lutein and zeaxanthin (spinach, kale), omega-3s (salmon, walnuts), vitamin C (citrus), and zinc (pumpkin seeds) support eye health. A balanced diet beats random supplement stacks. If you consider supplements, talk to your doctor—some interact with meds or aren’t needed.

Control chronic conditions. High blood sugar and high blood pressure damage retinal vessels over time. If you have diabetes or hypertension, ask your primary care team how often you need retinal checks—usually at least once a year for diabetes.

Quit smoking. It raises the risk of macular degeneration and other eye problems. Quitting is one of the strongest moves you can make for long-term vision.

Get regular eye exams. For adults without symptoms, a general guideline: a baseline exam in your 20s–30s, then every 2 years up to age 60, then yearly after 60. If you wear glasses, take meds that affect vision, have diabetes, or notice changes, see an eye doctor sooner.

Watch for red flags: sudden vision loss, flashes of light, a curtain over part of your vision, new double vision, severe eye pain, or sudden increase in floaters. Those are urgent—get to an emergency room or eye specialist the same day.

One last thing: small steps add up. Swap sugary drinks for water, wear sunglasses, blink often, and book that eye exam you keep postponing. Your future self will thank you when your eyesight stays steady and clear.