From regular exams to proper nutrition, follow these eye health tips for long-term eye health.
Your eyes are your windows to the world, and maintaining their health should be a top priority. From working long hours on a computer to basking in the sun without proper protection, many daily habits can affect your eye health. Fortunately, doctors recommend several proactive eye health tips that can help protect your vision for years to come.
In this article, we’ll explore essential eye health tips recommended by doctors, along with nine things you should avoid to protect your vision and keep your eyes healthy.
Eye Health Tips from Doctors
Prioritize Regular Eye Exams
The foundation of healthy eyes starts with routine eye exams. Regular checkups are the only way to catch eye diseases in their early stages when they’re easiest to treat. Conditions like glaucoma, cataracts, and macular degeneration often have no early symptoms but can cause irreversible damage if left untreated​.
Doctors recommend getting a dilated eye exam every one to two years, especially for those over 60 or those with a family history of eye disease.
Additionally, people with chronic conditions such as diabetes or high blood pressure are at increased risk for vision problems, making regular exams even more essential. Early detection can save your vision, and staying on top of these exams is one of the easiest ways to care for your eyes.
Maintain a Nutrient-Rich Diet
What you eat has a direct impact on your eye health. Doctors suggest including foods rich in vitamins A, C, and E, as well as omega-3 fatty acids, in your diet​. These nutrients play a significant role in maintaining the health of your eyes by protecting them from oxidative stress, inflammation, and age-related damage.
For example, vitamin A is crucial for good vision, especially in low-light conditions.
Foods like carrots, sweet potatoes, and leafy greens are rich in this vitamin. Omega-3 fatty acids, found in cold-water fish like salmon, help reduce the risk of dry eye syndrome by promoting the production of healthy tears.
Doctors also recommend consuming foods high in lutein and zeaxanthin, antioxidants that protect the retina from harmful light. These are found in leafy greens, eggs, and colorful fruits and vegetables like peppers and squash.
If getting these nutrients through food alone is challenging, supplements can be helpful. However, it’s important to consult your doctor before starting any supplement regimen, especially if you have existing health conditions.
Wear Sunglasses with UV Protection
Sunglasses are more than just a fashion accessory—they’re a vital part of protecting your eyes from the sun’s harmful ultraviolet (UV) rays. Prolonged UV exposure can lead to cataracts, macular degeneration, and even cancer of the eyelid.
Doctors recommend wearing sunglasses that block 100% of UVA and UVB rays whenever you’re outdoors, even on cloudy days.
Wraparound sunglasses provide extra protection by shielding your eyes from the side, reducing the amount of UV light that enters your eyes. Wearing a wide-brimmed hat along with sunglasses can also enhance UV protection.
Use Protective Eyewear
Eye injuries are common during sports, household chores, and workplace activities, but many of these injuries are preventable. Doctors advise wearing protective eyewear when participating in activities that could pose a risk to your eyes, such as playing sports, working with chemicals, or using power tools.
Goggles and safety glasses are designed to protect your eyes from flying debris, chemicals, and other hazards.
Even something as simple as mowing the lawn can result in eye injuries if small rocks or twigs become airborne. By taking precautions and using the appropriate protective gear, you can prevent accidents that could lead to serious damage.
Take Breaks from Screens (20-20-20 Rule)
With the rise of digital devices, screen time has become a significant factor in eye health. Spending long hours staring at computers, tablets, or phones can cause digital eye strain, leading to discomfort, dry eyes, and headaches.
Doctors recommend following the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away​.
This simple practice helps your eyes relax and reduces the strain that comes from focusing on a screen for prolonged periods. Adjusting the brightness of your screen, using blue light filters, and sitting at the correct distance from your screen (about 20 inches away) can also help mitigate digital eye strain.
9 Things to Avoid for Better Eye Health
While adopting good habits is essential, avoiding harmful behaviors is just as important for maintaining healthy vision. Here are nine things you should avoid doing to protect your eyes:
1 – Skipping Regular Eye Exams
Skipping regular eye exams is one of the most common mistakes people make. Many eye conditions, such as glaucoma, show no symptoms in the early stages. Missing checkups means these conditions can go unnoticed until they have caused significant vision loss​. Make eye exams a priority to catch issues early.
2 – Smoking
Smoking is linked to a variety of eye diseases, including cataracts, macular degeneration, and damage to the optic nerve​r. Quitting smoking can dramatically reduce your risk of developing these serious conditions and improve your overall eye health.
3 – Overuse of Contact Lenses
Wearing contact lenses for too long—especially overnight—can deprive your eyes of oxygen and increase your risk of infections and corneal damage. Follow your doctor’s instructions regarding contact lens wear, and always remove them before sleeping to protect your eyes.
4 – Failing to Wear Sunglasses
Without proper sunglasses, your eyes are vulnerable to the harmful effects of UV rays, which can accelerate cataracts and other eye issues. Invest in a good pair of sunglasses that block 100% of UVA and UVB rays to ensure long-term eye protection.
5 – Rubbing Your Eyes
Rubbing your eyes can seem like a harmless habit, but it can cause damage to the cornea and increase the risk of infections. If your eyes feel itchy or irritated, use eye drops instead of rubbing them to relieve discomfort.
6 – Ignoring Eye Strain
Prolonged periods of staring at screens without breaks lead to digital eye strain. This strain can cause headaches, blurred vision, and discomfort. Remember to take regular breaks using the 20-20-20 rule and adjust your screen’s brightness to a comfortable level.
7 – Not Managing Chronic Conditions
Conditions like diabetes and high blood pressure can have serious effects on your eye health if not managed properly. Diabetes, in particular, increases the risk of diabetic retinopathy, a condition that can lead to vision loss. Keeping chronic conditions under control is vital for protecting your eyes.
8 – Using Expired Eye Products
Using expired eye drops or old makeup can introduce bacteria into your eyes, leading to infections. Always check expiration dates on products and replace them regularly to ensure the safety of your eyes​.
9 – Poor Contact Lens Hygiene
Improper contact lens hygiene, such as not cleaning lenses regularly or using expired solutions, can lead to serious infections like keratitis. Always clean your lenses thoroughly and follow proper hygiene practices to keep your eyes healthy.
Final Thoughts: Protect Your Vision with These Eye Health Tips
Your eyes are one of your most valuable assets, and taking care of them should be a lifelong commitment. By following these doctor-recommended eye health tips and avoiding harmful habits, you can protect your vision and maintain healthy eyes as you age. From getting regular checkups to wearing sunglasses and managing screen time, small changes can make a big difference in the long run.
For more advice on eye health and overall well-being, explore Positive Kristen’s offerings or visit Power of Positivity for additional tips on living your best life.
