Vision Health: Simple, Practical Ways to Protect Your Eyes

Your eyes work nonstop. A few clear habits can keep them sharp and reduce problems later. Below you’ll find direct, usable tips you can start today — from screen habits to nutrition to warning signs that need a doctor.

Everyday habits that protect your eyes

Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. That reduces eye strain and dryness when you’re on screens. Position your screen so the top is at or slightly below eye level and keep it about an arm’s length away.

Blink more. When you focus on devices you blink less, which dries the eyes. If your eyes feel gritty, try preservative-free lubricating drops — a few times a day can help a lot.

Wear sunglasses that block 100% UVA and UVB. Sunglasses aren’t just for brightness — they lower your lifetime risk of cataracts and other UV-related damage. Add a wide-brim hat in bright sun for extra protection.

Quit smoking or don’t start. Smoking raises the risk of macular degeneration and cataracts. If you smoke, stopping is one of the best things you can do for long-term eye health.

Protect your eyes at work or home: use safety glasses for dusty or chemical tasks and during sports where a hit to the eye is possible.

Nutrition, supplements, and medical checkups

Eat foods with lutein and zeaxanthin — leafy greens, corn, and eggs are good choices. Omega-3s from fish or supplements help tear quality and may support retinal health. A balanced diet with vitamins A, C, and E and zinc supports overall eye function.

If you have age-related macular degeneration (AMD), talk to your eye doctor about AREDS2 supplements. These are shown to slow progression for people with intermediate or advanced AMD — but they’re not for everyone, so check first.

Get regular eye exams. General guidance: kids should have early checks (infant, preschool, and before school), adults 18–60 every 1–2 years depending on risk, and over 60 at least yearly. If you have diabetes or other health issues, you may need annual or more frequent exams.

Watch for warning signs that need immediate care: sudden vision loss, new flashes of light, a sudden shower of floaters, double vision, eye pain, or worsening redness. Those can mean serious problems like retinal detachment, infection, or acute glaucoma — don’t wait.

Small changes add up. Adjust your screen, protect your eyes outdoors, eat well, and keep up with exams. If something feels off, ask your eye doctor — early action often keeps vision better in the long run.