Eye Health Tips: Simple Habits to Protect Your Vision

Did you know screen use can cut your blink rate in half and leave your eyes dry and tired? Small changes make a big difference. Here are practical, everyday tips you can use right now to reduce strain, protect sight, and avoid common problems.

Daily screen habits that work

Follow the 20-20-20 rule: every 20 minutes look at something 20 feet away for 20 seconds. It breaks the stare and resets focus muscles. Keep your screen at arm’s length and slightly below eye level to reduce neck strain and surface glare.

Adjust screen brightness so it matches the room. Use warm color settings in the evening to ease sleep disruption. Blink on purpose — you’ll feel the difference. If your eyes feel gritty, use preservative-free artificial tears a few times a day. A small desk humidifier helps in dry offices or during winter.

Take real breaks. Stand, walk, and stretch every hour. Your eyes and body both recover better when you move.

Nutrition, exams, and common sense

Eat for your eyes: leafy greens (spinach, kale), orange peppers, eggs, oily fish (salmon, sardines), and nuts. These foods give lutein, zeaxanthin, omega-3s, and vitamins that support retina and tear health. If you’re short on fresh food, a daily supplement with lutein/zeaxanthin and omega-3s can help — check with your doctor first.

Stop smoking. Smoking raises the risk of macular degeneration and cataracts. Manage blood sugar and blood pressure — uncontrolled diabetes and hypertension are major causes of vision loss.

Get regular eye exams. If you wear glasses, update your prescription as recommended. Adults under 40 with no risk factors should see an eye pro every 2 years; over 40 or with diabetes, get checked annually or as advised. Early detection catches problems when they’re most treatable.

Use sunglasses that block 99–100% UVA and UVB. Wear safety goggles for yard work, power tools, or sports. Eye injuries happen fast; protective gear prevents many of them.

Contact lens wearers: wash your hands before touching lenses, follow the replacement schedule, and never sleep in lenses unless your eye doctor okays it. Replace the case every few months and use fresh solution each time.

Know when to get help right away: sudden vision loss, flashes of light, a sudden shower of floaters, severe eye pain, or double vision. Those are signs you should see an eye professional or an ER immediately.

Start with one change today — maybe the 20-20-20 rule or switching to sunglasses — and build from there. Small habits add up and keep your eyes working well for years.