10 tips for eye health and maintaining good eyesight
Your eyes are your windows to the world. Let’s keep them clear and healthy for life.
With increased screen time, unhealthy lifestyle choices, and environmental stressors, our eyes are constantly under pressure—making it more important than ever to seek the right care and treatment for eyesight issues early on.
But here’s the good news: A few simple, everyday habits can go a long way in preserving your vision.
Below are 10 expert-backed, easy-to-follow tips to help you care for your eyes naturally and effectively.
👀 Follow the 20-20-20 rule.
🥦 Eat for your eyes.
💧 Stay hydrated.
🕶️ Wear sunglasses.
📱 Keep screens at eye level.
👩⚕️ Get regular eye checkups.
🚭 Quit smoking (or don’t start).
❤️ Manage blood sugar & blood pressure.
🧼 Practice good contact lens hygiene.
😴 Sleep well.
👀 Follow the 20-20-20 rule
Every 20 minutes, look at something 20 feet away for 20 seconds.
This reduces digital eye strain, dryness, and fatigue—especially if you’re glued to screens all day.
🥦 Eat for your eyes
A balanced diet = stronger eyesight.
- Vitamin A: Carrots, sweet potatoes, spinach – great for night vision.
- Vitamin C & E: Citrus fruits, almonds, sunflower seeds – reduce age-related damage.
- Omega-3 fatty acids: Salmon, flaxseeds – prevent dry eyes.
- Zinc & Lutein: Eggs, corn, leafy greens – protect the retina.
💧 Stay hydrated
Dry, irritated eyes often stem from not drinking enough water.
👉 Aim for at least 8 glasses daily to keep your eyes comfortably moist.
🕶️ Wear sunglasses
- Protect your eyes from harmful UV rays, just like you protect your skin.
- Choose sunglasses that:
✅ Block 100% UVA & UVB rays.
✅ Have polarized lenses.
✅ Fit snugly for full coverage.
📱 Keep screens at eye level
Poor posture = eye strain + neck pain.
- Keep your screen 20–24 inches from your eyes.
- The center of your screen should be slightly below eye level.
- Adjust brightness and contrast for comfort.
👩⚕️ Get regular eye checkups
Even if you feel your vision is fine, eye exams help:
- Detect early signs of diseases like glaucoma or macular degeneration.
- Update your glasses or contact lens prescription.
- Get personalized advice based on your eye health.
🚭 Quit smoking (or don’t start)
Smoking significantly increases the risk of:
❌ Cataracts
❌ Macular degeneration
❌ Optic nerve damage
Fact: Smokers are 2–3 times more likely to face vision problems.
❤️ Manage blood sugar & blood pressure
Conditions like diabetes and hypertension can damage the tiny blood vessels in your eyes.
👉 Stay active, eat healthy, and monitor your vitals regularly.
🧼 Practice good contact lens hygiene
Wearing lenses? Keep them clean to avoid infections.
✅ Wash hands before touching lenses.
❌ Don’t sleep with lenses (unless prescribed).
🔁 Replace lenses and solution as directed.
😴 Sleep well
Tired eyes are dry and strained.
Your eyes need rest to repair and refresh.
👉 Aim for 7–8 hours of quality sleep each night.
Try this quick eye test at home
✅ Step 1: Distance Vision
- Find a Snellen chart online.
- Stand 10 feet away.
- Cover one eye and read the smallest line.
- Switch eyes and repeat.
✅ Step 2: Near Vision
- Grab a book or newspaper.
- Hold it 14–16 inches from your eyes.
- Can you read comfortably, without squinting?
✅ Step 3: Color Vision
- Look up a basic Ishihara test (colored dot images with numbers).
- Can you clearly see the numbers?
⚠️ Note: These are not diagnostic tools, just helpful indicators. If you notice blurred vision, headaches, or double vision, it’s time for a professional checkup.
Conclusion
Caring for your eyes is not a one-time activity—it’s a lifelong commitment. And when problems arise, getting the right treatment for eyesight can prevent long-term damage.
Think your eyesight is fine? Let’s be sure. Take a quick eye health test or book a comprehensive checkup with our experienced eye specialists.
Your eyes do so much for you—let’s return the favor.
Author bio
Dr. Dhwani Maheshwari, an esteemed ophthalmologist with over 10 years of experience, leads Krisha Eye hospital in Ahmedabad with a commitment to advanced, patient-centered eye care. Specializing in cataract and refractive surgery, Dr. Maheshwari has performed more than a thousand successful surgeries. Her expertise lies in phacoemulsification, a technique recognized for its precision in cataract treatment.
Dr. Maheshwari’s educational journey includes an MBBS from Smt. NHL MMC, a DOMS from M & J Institute of Ophthalmology, and a DNB in Ophthalmology from Mahatme Eye Bank Eye Hospital, Nagpur. She also completed a fellowship in phacoemulsification at Porecha Blindness Trust Hospital, further enhancing her surgical skills. In addition to her work at Krisha Eye Hospital, Dr. Maheshwari serves as a consultant ophthalmologist at Northstar Diagnostic Centre.
Under her leadership, Krisha Eye Hospital aims to bring all superspecialties under one roof, offering comprehensive eye care solutions for all vision needs.
FAQs
You should get a comprehensive eye exam at least once every 1–2 years. If you have existing eye conditions, wear glasses/contact lenses, or are over 40, yearly checkups are recommended.
Ideally by 6 months, again at 3 years, and before starting school. Early detection of vision issues is crucial for proper development and learning.
While screens don’t permanently damage your eyes, they can cause digital eye strain, leading to dryness, fatigue, blurred vision, and headaches. Following the 20-20-20 rule can help reduce this strain.
Foods rich in Vitamin A, C, E, Omega-3 fatty acids, Zinc, and Lutein are excellent for eye health. Include carrots, leafy greens, citrus fruits, nuts, eggs, and fish in your diet.
Eye exercises may help reduce strain and improve focus and coordination but they don’t correct refractive errors (like nearsightedness or farsightedness). They’re great for relaxation and fatigue relief.
Blue light glasses may help reduce eye strain and improve comfort during extended screen time, especially in low-light settings. However, more research is still ongoing.
Yes. Dehydration can lead to dry, irritated, or red eyes. Keeping your body hydrated helps maintain a healthy tear film and overall eye comfort.
Yes. Rubbing can cause damage to the cornea, spread germs, and worsen eye conditions like keratoconus. Use eye drops if your eyes feel itchy or irritated instead.
Your eyes need 7–8 hours of sleep for proper rest and repair. Sleep deprivation can lead to dry eyes, blurred vision, and twitching.
Yes. UV rays penetrate through clouds and can still harm your eyes. Always wear sunglasses with 100% UVA & UVB protection when outdoors.
Definitely. Conditions like diabetes, hypertension, or autoimmune diseases can first show signs in the eyes. That’s why regular eye exams are crucial—not just for your eyes but your overall health too.
Yes. High stress levels can cause temporary vision problems like eye twitching, blurry vision, or even visual disturbances like seeing floaters or flashes.
Use natural light or well-diffused lighting to reduce glare and shadows. Avoid reading in dim light for long periods, as it can strain your eyes.
Use the 20-20-20 rule, blink more often, adjust humidity in your room, drink plenty of water, and consider using preservative-free lubricating eye drops.
If your diet lacks certain nutrients, supplements containing lutein, zeaxanthin, zinc, omega-3s, and vitamins A, C, and E may support eye health. Always consult your doctor before starting any.
Yes. Children can develop digital eye strain, myopia (nearsightedness), or focusing issues with prolonged screen use. Encourage screen breaks and outdoor play.
No. Glasses correct your vision; they don’t worsen it. Not wearing your prescribed glasses can lead to more strain and headaches.
Common signs include redness, discharge, itching, pain, sensitivity to light, and blurred vision. Seek medical attention if these symptoms persist.
Artificial tears are generally safe for frequent use. However, avoid drops with vasoconstrictors (for redness relief) too often—they can lead to rebound redness.