How to protect your eyes and vision every day
Protecting your eyes and vision starts with everyday choices
Long-term eye health is shaped by small, consistent daily habits. Along with regular comprehensive eye exams, factors like eating well, exercising, getting enough sleep, managing screen time and protecting your eyes from the sun’s ultraviolet (UV) rays all play a role in supporting your eyesight and eye health over time.
The following simple tips can help you keep your eyes and vision healthy at every stage of life.
Get regular eye exams
Having regular eye exams is the foundation of potentially both preventing eye disease and protecting your vision. Experts recommend having a comprehensive eye exam at least once a year or more frequently if recommended by your eye doctor. During these exams, your doctor can also discuss vision correction options (if needed).
Even if your vision is clear and you aren’t having any symptoms, it’s still important to undergo regular eye exams. Many eye conditions have no symptoms until significant damage has occurred. They also give your eye doctor a chance to detect signs of eye issues in the early stages, which may reduce your risk of vision impairment or other problems long-term. Eye exams can also help detect signs of systemic health conditions such as diabetes and hypertension, making them a key part of maintaining your overall health.
Know your family’s health history
Some eye conditions can be hereditary, which may increase your risk for developing them if they run in your family. Knowing your family’s history of eye diseases, such as glaucoma and age-related macular degeneration (AMD), can help you understand your risk and determine when to seek care.
Tell your eye doctor about any health conditions your family members may have. This allows them to discuss potential symptoms, suggest prevention strategies and recommend treatments, if necessary.
Protect your vision by managing your overall health
Many aspects of your general health can affect your eyes and vision. The following are practical steps you can take each day to help protect your eyesight and support your overall health:
Eat eye-healthy foods and stay hydrated
A healthy, balanced diet and proper hydration are just as important for eye health as they are for overall health. For instance, certain foods provide nutrients that are linked to healthier eyes and vision, including:
- Dark leafy greens – Such as kale and spinach, which contain lutein and zeaxanthin.
- Colorful fruits and vegetables – Such as carrots, bell peppers, citrus and avocados, which provide vitamins A, C, E and other antioxidants.
- Fatty fish and seeds – Like salmon, sardines, flaxseed and walnuts, which are rich in omega-3 fatty acids.
Drinking enough water and other healthy fluids each day can help reduce the risk of dry eyes and keep your body well hydrated.
Manage chronic conditions that can affect eye health
Certain systemic conditions, such as diabetes, high blood pressure and high cholesterol, are associated with an increased risk of eye disease. Examples of common eye conditions linked to systemic health issues include diabetic retinopathy (DR), AMD and glaucoma.
Working closely with your health care team to manage these conditions is an important part of protecting both your eyes and overall health.
Get enough exercise and sleep
Getting regular physical activity and adequate sleep are also important aspects of protecting your vision. Both can help manage conditions that can affect your eyes, such as diabetes and high blood pressure. For example, walking as little as one block per day can dramatically reduce your risk of vision loss from AMD.
Don’t smoke
Most people are aware of the dangers smoking poses to overall health. However, it has also been linked to a higher risk of eye diseases, including cataracts, AMD and diabetic eye disease. If you smoke, make a plan to quit or ask your medical provider for assistance.
Protect your eyes from environmental damage
Various environmental factors can also put your eyes and vision at risk of irritation, infection, damage or disease. Taking the following precautions can help lower these risks:
Wear sunglasses with 100% UV protection
When spending time outside, it’s essential to protect your eyes from the sun’s harmful rays. UV radiation can damage your eyes and increase the risk of conditions, such as cataracts, certain eye cancers and eye growths. Wearing sunglasses with the proper UV protection is crucial.
Choose a pair that provides 100% UVA-UVB or UV400 lens protection. It’s important to wear sunglasses, even during winter and when it’s cloudy or overcast, as the sun’s rays can still penetrate the clouds.
Along with sunglasses that have proper UV protection, a hat with at least a 3-inch brim and an ultraviolet protection factor (UPF) 50+ rating provides extra coverage for your eyes. Applying sunscreen to your face can help protect the skin around your eyes. When possible, try to avoid or limit your time outdoors during peak UV hours.
As an added benefit, sunglasses help shield your eyes from dust, sand and other airborne debris when you’re outdoors.
Use protective eyewear for work or sports
Wearing protective eyewear during high-risk activities is an important part of eye safety and can help prevent eye injuries and damage. This includes eye protection for the workplace, yardwork or other activities at home, handling hazardous chemicals, encountering debris or other projectiles and playing sports.
The type of eyewear needed often depends on the activity and may include:
- Safety glasses
- Goggles
- Face shields or protectors
- Visors
- Other specific types of eyewear like welding helmets
Your eye care provider can help you select the appropriate eyewear for your specific needs.
Give your eyes a break from digital screens
If you spend time in front of a computer monitor or other digital screens for long periods, you may find that your eyes feel tired. You can help alleviate this symptom by practicing the 20-20-20 rule. This involves taking routine breaks every 20 minutes to look away from your screen at an object 20 feet away for at least 20 seconds.
Another idea, especially for those spending entire days on computers, would be to have a computer-specific pair of glasses with the right prescription for the task and the most appropriate lens coatings.
Protect your eyes from infections and irritation
Eye infections and irritation can occur when bacteria or other debris enter your eye. This can cause eye pain or discomfort, significant redness, blurry vision and other issues. The following tips can reduce the risk of these complications to help protect your vision and eye health:
Practice handwashing, and try not to touch your eyes
Bacteria, dirt or other debris can easily transfer from your hands to your eyes if you touch your eyeballs, eyelids or lashes. If you must touch your eyes or insert or remove contact lenses, be sure to wash your hands with soap and water first to help lower this risk.
Practice proper contact lens hygiene
Proper cleaning and care for contact lenses is extremely important for reducing the risk of eye infections and other issues. If you wear contact lenses, you should wash and dry your hands thoroughly with a lint-free cloth before handling them.
Other key contact lens hygiene handling tips include:
- Do not soak, rinse or store your contacts in water or saliva.
- Use only the solutions recommended by your eye doctor to disinfect your contacts and contact lens case.
- Replace disposable contact lenses on schedule or per your eye doctor’s instructions.
- Replace your contact lens case with a brand-new one every three months or sooner if it shows signs of wear or damage.
- Replace your contacts as instructed and as they are approved to be worn.
Don’t share eye makeup or other personal items
Certain personal items can harbor microorganisms that could transfer to your eyes and cause infection or irritation. To protect your eyes, avoid sharing:
- Makeup
- Makeup brushes and other applicators
- Towels
- Washcloths
- Pillows and pillowcases
- Eye drops
- Eyeglasses and sunglasses
- Contact lenses
- Contact lens cases
It’s also important to clean and replace your makeup applicators regularly to reduce the risk of bacterial contamination.
See an eye doctor sooner if you need to
Visiting your eye doctor regularly for eye exams is key to preventing eye disease, reducing your risk of eye problems and protecting your eyesight. But if you notice any new or ongoing issues between these visits, contact your eye doctor or seek medical care promptly, especially if you experience:
- Sudden vision changes
- Eye pain
- Flashes or floaters
- Persistent eye redness
- Frequent or severe headaches
During your exams, be sure to ask your eye doctor for further tips on how to protect your vision and eye health. They can provide guidance on eye safety and reducing the risk of eye injuries, conditions and other damage.
