bg
Info centre > General Eyecare
Top Tips for Healthy Eyes

Daily Habits for Healthy Vision

A healthy lifestyle supports both your body and your vision. What you eat, how you move, and how you rest all affect your eyes. Many chronic diseases that harm vision — including diabetes and hypertension — are linked to systemic lifestyle factors.

Essential Healthy Habits

Nutrition

Eat Well for Your Eyes

Dark leafy greens (spinach, kale) protect the retina with lutein, while oily fish (salmon, tuna) provide essential omega-3 fatty acids.

UV Protection

Wear UV-Protective Sunglasses

UV rays contribute to cataracts and macular degeneration. Choose lenses that block 99–100% of both UVA and UVB rays.

Screen Time

Take Breaks from Screens

Avoid digital eyestrain by following the 20-20-20 rule. Adjust your monitor so the top is at or slightly below eye level.

Sleep and Rest

Get Enough Sleep

7–8 hours of sleep gives your eyes time to recover, reducing chronic tiredness and dryness.

Nutrients for Vision

Nutrient Benefit & Source
Omega-3 Supports oily tear film (Salmon, Tuna, Walnuts).
Lutein / Zeaxanthin Antioxidants that protect the retina (Spinach, Kale, Eggs).
Vitamin C & E Reduces risk of cataracts (Citrus fruits, Nuts, Legumes).

Eye Care Practices

Regular Eye Exams: Many eye diseases show no early symptoms. Adults should have exams every 1–2 years, or more often if risk factors like diabetes are present.

Self-Check: Periodically cover one eye and compare clarity. Any sudden changes in color perception or sharpness require an urgent professional visit.

Hygiene and Contact Lenses

  • - Wash Hands: Always clean hands before handling lenses.
  • - No Sleeping in Lenses: This increases the risk of corneal infections due to reduced oxygen.
  • - Remove Before Water Activities: Avoid swimming or showering in contacts to prevent bacterial infection.
  • - Remove Makeup: Clean eye makeup off before sleep to prevent blocked oil glands and styes.

Summary

Taking care of your eyes starts with healthy daily habits — balanced nutrition, protective eyewear, regular breaks from screens, adequate sleep, and smart contact lens practices. These measures keep your vision sharp and help prevent long‑term eye diseases.

The 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce digital eyestrain.

Clinical References

1. CDC (2024) Preventing Vision Loss. Available at: https://www.cdc.gov/vision-health/prevention/index.html
2. National Eye Institute (n.d.) Keep Your Eyes Healthy. Available at: https://www.nei.nih.gov/learn-about-eye-health/healthy-vision/keep-your-eyes-healthy
3. MedlinePlus (n.d.) Eye Care and Vision Health. Available at: https://medlineplus.gov/eyecare.html