.png)
When was the last time you thought about your eye health? If your answer is “not recently,” you’re not alone. While people often prioritise their physical fitness or skincare, eye care tends to fall by the wayside. Yet, your eyes are one of the most vital organs—they help you experience the world and perform daily tasks with ease.
Many of us know the basics, like "don't stare at screens for too long," but there’s more to eye health than limiting screen time. This blog explores ten often-overlooked tips for maintaining healthy eyes and clear vision.
Whether you spend hours in front of a computer or are simply looking for ways to protect your sight as you age, these tips will help you safeguard your vision.
1. Blink More Often
Do you find your eyes feeling dry after a long day at work? That’s likely because you’re not blinking enough. Studies show that people reduce their blink rate significantly when staring at screens. Blinking is crucial—it spreads moisture across the surface of your eyes and helps prevent dryness.
Actionable Tip
Set a reminder every 20 minutes to consciously blink, especially during extended screen time.
2. Follow the 20-20-20 Rule
If screen time is unavoidable for your job or lifestyle, follow the 20-20-20 rule. This guideline suggests that every 20 minutes, you should look at something 20 feet away for 20 seconds. This practice reduces strain on your eyes and gives them a much-needed break.
Bonus Tip
Set a timer or use an app like Eye Care 20 20 20 to stay consistent.
3. Use Proper Lighting
Lighting can affect how much strain your eyes endure while working. Dim lighting forces your eyes to work harder, while strong, direct lighting causes glare. Both can lead to discomfort and fatigue. Ensure your room is well-lit but avoid harsh lighting when reading or working on screens.
Actionable Tip
Place a desk lamp with a shaded bulb beside your workspace for balanced, glare-free lighting.
4. Adjust Your Monitor Setup
For screen users, improper monitor positioning can lead to neck, shoulder, and eye strain. Ideally, your screen should be at eye level and roughly 20-24 inches away from your face. This positioning minimises any added strain to your eye muscles.
Actionable Tip
Invest in an adjustable monitor stand for ergonomic positioning.
5. Wear Sunglasses Year-round
Sunglasses aren’t just for summer—they protect your eyes from harmful UV rays even on cloudy days. Prolonged exposure to UV rays contributes to cataracts and macular degeneration. Sunglasses that block 100% of UVA and UVB rays are essential.
Actionable Tip
Look for labels like “UV400” or “100% UV protection” when purchasing sunglasses.
6. Hydrate for Your Eyes
Dry eyes are often the result of inadequate hydration. Dehydration reduces your body’s ability to produce tears, leaving your eyes feeling itchy and irritated. Drinking enough water helps maintain optimal tear production and overall eye health.
Actionable Tip
Carry a water bottle with you during the day and aim to drink at least 2 litres (about 8 cups) daily.
7. Eat Eye-friendly Foods
What you eat has a direct impact on your vision. Foods rich in Omega-3 fatty acids, lutein, zinc, and vitamins E and C can reduce the risk of age-related eye diseases like macular degeneration and cataracts.
Include these in your diet
- Fatty fish (salmon, mackerel) for Omega-3s.
- Leafy greens (spinach, kale) for lutein and zeaxanthin.
- Citrus fruits (oranges, lemons) for vitamin C.
- Nuts and seeds (almonds, sunflower seeds) for vitamin E.
8. Avoid Smoking
Smoking doesn’t just harm your lungs; it’s bad for your eyes too. Smokers have an increased risk of developing age-related macular degeneration, cataracts, and dry eye. Quitting smoking improves blood circulation to the optic nerve and retina, preserving your vision in the long run.
Actionable Tip
If you’re looking to quit, consider support groups or apps designed to help reduce cravings.
9. Schedule Annual Eye Exams
Even if you don’t wear glasses, regular eye exams are a must. An optometrist can detect early signs of conditions like glaucoma or diabetic retinopathy, which may not exhibit noticeable symptoms initially.
Actionable Tip
Add annual reminders to your calendar for a comprehensive eye check-up.
10. Keep Your Lenses and Hands Clean
If you wear contact lenses, improper hygiene can lead to severe eye infections. Always wash your hands before handling lenses and avoid over-wearing them. Additionally, replace your lens solution regularly to avoid bacterial growth.
Actionable Tip
Set an alarm to remind yourself to remove your lenses before going to bed if this is an area you struggle with.
Your Path to Healthier Eyes Begins Now
Taking care of your eyes doesn’t have to be complicated. By incorporating these simple but effective practices into your daily routine, you can protect your vision for years to come. Start small—adjust your screen settings, drink more water, or pick up a pair of UV-blocking sunglasses on your next shopping trip.
Remember, eye health is about prevention. Small, consistent habits will help you avoid larger issues down the line, keeping your vision sharp and your eyes healthy. Why not book your next eye exam today? At the very least, your future self will thank you for it.