Eye-Friendly Habits You Can Start Today

Seeing the world clearly begins with small steps to nurture your eye health daily. While you might not think about eye health until you experience an issue, adopting simple habits can help maintain your vision for years to come. 

The experienced team at Negrey Eye Associates in Havertown, Pennsylvania, shares eye-friendly habits you can start today to keep your eyes healthy and sharp.

Follow the 20-20-20 rule

Extensive screen time can cause digital eye strain, leading to discomfort, blurred vision, and headaches. Try the 20-20-20 rule to combat this: set a timer for 20 minutes and look at something 20 feet away for at least 20 seconds every 20 minutes throughout the day. It’s a simple exercise that gives your eye muscles a break and reduces strain.

Eat foods that nourish your vision

Your overall health and eye health go hand-in-hand, and certain nutrients play a critical role in keeping your vision sharp. Foods like carrots, spinach, salmon, nuts, and citrus fruits contain vitamins and minerals supporting eye function.

These include vitamins A, C, and E, along with zinc, lutein, and omega-3 fatty acids. Adding these to your diet can help lower the risk of macular degeneration and cataracts.

Wear sunglasses outdoors

The sun emits ultraviolet (UV) rays, including UVA and UVB, which can harm your eyes and increase the risk of cataracts and macular degeneration. UVA rays penetrate deeply and cause long-term damage, while UVB rays are more intense and can cause immediate harm. 

High-quality sunglasses block 99-100% of UVA and UVB rays and help protect your eyes. Wraparound styles offer additional coverage, shielding your eyes from harmful rays that can reach them from the sides. Make it a habit to wear sunglasses whenever you’re outdoors, even on cloudy days.

Keep your eyes hydrated

Dry eyes are a common complaint, especially if you work in an air-conditioned environment or stare at screens for extended periods. Blink regularly, stay hydrated, and consider using artificial tears if needed. Adding a humidifier to your workspace can also help maintain moisture levels.

Maintain proper lighting while working or reading

Working or reading in dim lighting strains your eyes and forces them to work harder to see. Ensure your workspace is well-lit but not overly bright to reduce glare. Position screens and lamps to minimize reflections and shadows, creating a comfortable environment for your eyes.

Practice good screen habits

If your job requires extensive screen use, adjust your monitor to eye level and keep it about an arm’s length away. Increase font sizes and reduce blue light exposure by enabling "night mode" settings on your devices. These changes minimize strain and improve comfort.

Stop smoking

Smoking is harmful to nearly every part of your body, and this includes your eyes. Smoking increases the risks of damaging the optic nerve and developing cataracts and macular degeneration. The good news is quitting smoking benefits your overall health and helps preserve your vision.

Rest your eyes

Getting adequate sleep allows your eyes to recover from the day's activities. Lack of sleep can lead to dryness, twitching, and blurry vision. Aim for 7-9 hours of quality sleep each night to keep your eyes refreshed.

Make eye health a priority

Adopting these habits doesn’t require significant changes to your routine. Small, consistent steps can go a long way toward protecting your vision and overall well-being. Start today and give your eyes the care they deserve.

Schedule regular eye exams

Routine eye exams are essential, even if you have perfect vision. They can detect problems early, including conditions like glaucoma, diabetic retinopathy, and macular degeneration, which may not show symptoms initially. Call our office or schedule your appointment online today.