Did you know that an estimated 93 million adults in the US are at high risk for serious vision loss, but only half visited an eye doctor in the past 12 months? That's a real eye-opener! Our eyes are one of our most precious assets, but many of us take our eye health for granted until problems arise.
Whether you're dealing with dry eyes, blurry vision, or more serious issues like macular degeneration or glaucoma, there are plenty of steps you can take to improve your eye health naturally.
In this article, we'll explore 20 proven eye health tips to keep your peepers in tip-top shape, from lifestyle tweaks to targeted supplements. So put on your reading glasses (if you need them) and let's focus on your vision!
1. Get Regular Comprehensive Eye Exams
When it comes to eye health, an ounce of prevention is worth a pound of cure. That's why regular comprehensive eye exams are so essential. Just like you go to the dentist for cleanings and checkups, your eyes need periodic professional attention too.
During a comprehensive eye exam, your eye doctor will:
- Check your vision and prescribe corrective lenses if needed
- Look for signs of common eye diseases like glaucoma, cataracts, and diabetic eye disease retinopathy
- Evaluate your eyes as a window into your overall health
How often you need an eye exam depends on your age and risk factors. The American Optometric Association recommends the following schedule for low-risk individuals:
Ages 20-39: Every 2-4 years
Ages 40-64: Every 2-3 years
Ages 65+: Every 1-2 years
However, if you have a family history of eye disease, diabetes, high blood pressure, or other risk factors, you may need more frequent exams. Ask your eye doctor what's best for you.
2. Eat a Healthy Diet Rich in Antioxidants
You've probably heard that carrots are good for your eyes, but they're not the only sight-saving superstar. Eating a healthy, balanced diet full of antioxidant-rich fruits and vegetables is key for optimal eye health.
Some of the best eye-healthy foods include:
- Leafy green vegetables like spinach, kale and collard greens
- Citrus fruits like oranges and grapefruit
- Nuts and seeds, especially almonds, sunflower seeds and flax seeds
- Fatty fish like wild-caught salmon, tuna and sardines
These foods are high in eye-loving nutrients like:
- Vitamin A: Essential for night vision and maintaining the cornea and light-sensing cells in the retina
- Vitamin C: A powerful antioxidant that may lower risk of cataracts and age-related macular degeneration (AMD)
- Vitamin E: Protects eyes from free radical damage and slows progression of AMD
- Zinc: Helps form visual pigments in the retina and may slow AMD progression
- Omega-3 fatty acids: Reduce inflammation, enhance tear production, and support retinal function
In addition to eating an eye-healthy diet, you may want to consider supplements specifically formulated for visual support. Some top picks include:
- Celosia 10: Designed to nourish the retina and cornea with herbs like celosia, lycium, and chrysanthemum
- Ming Mu Di Huang Wan: A traditional Chinese formula for dry eyes, night blindness, and blurry vision containing rehmannia and lycium
- I-Sight from Xymogen: Provides antioxidants like zinc, bilberry, lutein and zeaxanthin to protect the macula, retina and lens
*Disclaimer: The supplement information provided is not intended as medical advice. Always consult your eye doctor before starting any new supplement regimen.
3. Protect Your Eyes from the Sun
Just like your skin needs sunscreen, your eyes need protection from the sun's harmful ultraviolet (UV) rays. Over time, unprotected sun exposure can contribute to cataracts, macular degeneration, and even eye cancer. Yikes!
To keep your eyes safe in the sun:
- Wear sunglasses that block 99-100% of both UVA and UVB rays. Look for a label that says "UV400" or "100% UV protection."
- Choose wraparound styles for extra coverage. Sunlight can sneak in the sides of regular sunglasses.
- Don't forget sunglasses on cloudy days. UV rays can penetrate clouds and cause damage even when it's not bright out.
- Wear a wide-brimmed hat for added protection. Hats can block up to half of UV rays from reaching your eyes.
And remember, kids need sun protection too! Get children in the habit of wearing sunglasses and hats early. Most of our lifetime UV exposure happens before age 18.
4. Use Good Lighting and Reduce Glare
As much as you may covet that corner office, shooting your eyes with harsh lighting and glare all day is a recipe for eye strain and fatigue. Poor lighting can cause symptoms like:
- Sore, tired, burning or itching eyes
- Watery or dry eyes
- Blurred or double vision
- Headache
- Increased sensitivity to light
- Difficulty focusing
- Neck, shoulder or back pain
To optimize your lighting and reduce glare:
- Position your computer screen to avoid reflections from windows or overhead lights. Use an anti-glare screen if needed.
- Adjust blinds or curtains to reduce outside light. Indirect light is best.
- Make sure your screen is bright enough to read comfortably but not brighter than the surrounding light. Aim for a brightness similar to a piece of white paper next to your screen.
- Use a desk lamp for task lighting rather than relying on harsh overhead lights. Place it to the side, rather than in front or behind you.
- Consider computer glasses with an anti-reflective coating and slight magnification to ease eye strain. Ask your eye doctor for good options.
5. Take Frequent Breaks from Digital Screens
It's no secret that most of us spend a whole lot of time staring at screens these days. Whether it's a computer for work, a tablet for entertainment or a smartphone for staying connected, all that screen time can spell trouble for our eyes. In fact, up to 90% of computer users report symptoms of digital eye strain, also known as computer vision syndrome.
To give your eyes a break:
- Follow the 20-20-20 rule. Every 20 minutes, look at least 20 feet away for 20 seconds. This gives your focusing muscles a chance to relax.
- Blink more. People blink about 66% less often when using a computer. Make a conscious effort to blink regularly to prevent dry eyes.
- Use artificial tears to keep your eyes moist. Choose a preservative-free formula if you use drops frequently.
- Adjust your workstation. Your screen should be about an arm's length away and slightly below eye level.
- Consider blue light glasses. These special lenses filter out the blue wavelengths emitted by digital devices, which may cause eye strain and disrupt sleep. Ask your eye doctor if they're right for you.
6. Practice Good Contact Lens Hygiene
Contact lenses are an amazing invention, letting you see clearly without having to wear glasses. But with great vision comes great responsibility! Improper contact lens use is a leading cause of eye infections, which can lead to serious complications like corneal ulcers and even vision loss.
To keep your contacts clean and your eyes healthy:
- Always wash your hands before handling lenses. Use a mild, fragrance-free soap and dry with a lint-free towel.
- Never sleep in your lenses unless approved by your eye doctor. Sleeping in contacts greatly increases your risk of eye infections.
- Disinfect lenses daily with fresh solution. Never reuse old solution or top off the bottle.
- Replace lenses as recommended. Most disposable lenses are designed for 2 weeks of daily wear at most.
- Clean and replace your lens case every 3 months. Rinse it with contact solution (never water) and let it air dry.
- Don't swim or shower with your lenses in. Exposing them to water can introduce bacteria.
- See your eye doctor regularly to make sure your lenses fit well and your eyes are healthy.
7. Stay Hydrated and Use Artificial Tears
Dry eyes are a common complaint, affecting millions of Americans. Symptoms include burning, stinging, redness, blurred vision, and a gritty feeling like something is in your eye. While dry eyes can be caused by many factors like age, medications, and certain health conditions, one of the simplest solutions is to drink more water.
Staying hydrated helps your body produce enough tears to keep your eyes moist and comfortable. Aim for at least 8-10 glasses of water per day, more if you're active or live in a dry climate.
In addition to upping your water intake, using artificial tears can provide relief for dry eyes. Look for brands that are preservative-free if you use them frequently. Avoid drops that promise to "get the red out," as they can make dryness worse over time.
If dry eye persists despite self-care measures, see your eye doctor. You may have a condition like blepharitis or meibomian gland dysfunction that needs medical treatment.
8. Maintain a Healthy Weight and Exercise Regularly
You know that staying fit is good for your heart, your lungs, your bones...but did you know it's also vital for your eyes? Being overweight or obese increases your risk of developing diabetes, which can lead to vision-threatening diabetic retinopathy.
What's more, studies have found links between obesity and cataracts, glaucoma, and age-related macular degeneration. Clearly, keeping your waistline trim is a smart way to protect your eyesight.
In addition to eating a balanced diet, getting regular exercise can help you maintain a healthy weight and lower your risk of eye disease. The CDC recommends most adults aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.
Some great eye-healthy exercises include:
- Walking, jogging or running
- Swimming
- Cycling
- Dancing
- Yoga and tai chi (bonus: stress relief!)
Don't forget to protect your eyes during outdoor activities. Wear sunglasses or sport goggles to shield your eyes from the sun, wind, and flying debris.
9. Don't Smoke and Limit Alcohol Intake
You've heard it a million times: smoking is bad for your health. But did you know it's especially damaging to your eyes? Smoking dramatically increases your risk of developing cataracts, macular degeneration, and optic nerve damage—and the more you smoke, the higher your risk.
If you're a smoker, quitting is one of the best things you can do for your eye health (not to mention your overall health). Resources like nicotine replacement therapy, prescription medications, support groups and quitlines can help you kick the habit for good.
What about alcohol? While a glass of wine with dinner is generally considered fine, heavy drinking can have serious consequences for your eyesight. Excessive alcohol use has been linked to an increased risk of cataracts and optic neuropathy, which can cause vision loss and blindness.
To protect your eyes, limit yourself to one drink per day for women and two drinks per day for men at most.
10. Know Your Family Eye Health History
Many eye diseases like glaucoma, macular degeneration and retinitis pigmentosa have a strong genetic component. Knowing your family history can help you understand your personal risk factors and take steps to protect your vision.
Talk to your relatives, especially parents, siblings and grandparents, about any eye health issues they've had. Some key questions to ask:
- Has anyone been diagnosed with an eye disease like glaucoma, macular degeneration, or diabetic retinopathy?
- At what age were they diagnosed?
- Has anyone had cataract surgery?
- Are there any cases of low vision or blindness in the family?
Share this information with your eye doctor so they can recommend an appropriate exam schedule and screening tests. For example, if you have a strong family history of glaucoma, you may need to start getting regular dilated eye exams and intraocular pressure checks earlier than someone without that risk factor.
In some cases, genetic testing may also be recommended to detect inherited retinal disorders. While such conditions are relatively rare, early diagnosis and intervention are key for preserving as much vision as possible.
11. Practice Good Eye Makeup Hygiene
There's certainly nothing wrong with wanting to enhance your natural beauty, but it's important to practice good hygiene habits to avoid eye irritation and infection.
Here are some key dos and don'ts for keeping your eyes healthy and gorgeous if you use makeup:
- DO: Wash your hands before applying or removing eye makeup.
- DON'T: Share eye makeup with others. You could be swapping bacteria and viruses along with that smoky eyeshadow.
- DO: Replace mascara and liquid eyeliner every 3 months. These wet products are breeding grounds for germs.
- DON'T: Use eye makeup if you have an eye infection like pink eye. Wait until it clears up to avoid recontamination.
- DO: Remove all eye makeup before going to bed. Sleeping in makeup can clog oil glands and lead to inflammation.
- DON'T: Apply eyeliner to your waterline. This delicate area is more susceptible to infection.
- DO: Clean your makeup brushes regularly with gentle soap and water. Let them air dry completely before using.
If you wear contact lenses, put them in before applying makeup and take them out before removing makeup. And always handle lenses with clean hands to avoid transferring bacteria.
12. Use Eye Protection for Hazardous Activities
Whether you're on the job, playing sports, or working on a home improvement project, protecting your eyes from potential hazards is a must. Each year, thousands of Americans end up in the emergency room with serious eye injuries—90% of which are preventable with proper eye protection.
OSHA requires employers to provide appropriate eye and face protection whenever employees are exposed to hazards like flying particles, molten metal, liquid chemicals, acids or caustic liquids, chemical gases or vapors, or potentially harmful light radiation. If you work in such conditions, make sure you have the right safety eyewear for the job and wear it consistently.
Certain sports also pose a high risk of eye injury, especially those involving small, fast-moving balls or pucks, like racquetball, tennis, hockey, and baseball/softball. Wear appropriate sport-specific protective eyewear with polycarbonate lenses to safeguard your eyes. Regular glasses or contacts don't cut it on the court or field!
Even seemingly harmless household activities like mowing the lawn, using power tools, or working with cleaning products can cause eye damage if you're not careful. Always wear safety glasses or protective goggles when there's a chance of debris, dust or chemicals getting into your eyes. Your vision is worth the extra precaution.
13. Be Aware of Eye Problem Warning Signs
While some eye issues develop gradually, others can come on suddenly and require prompt medical attention. Knowing the warning signs of serious eye problems can help you get the care you need before permanent vision loss occurs.
Call your eye doctor right away if you experience:
- Sudden vision changes like blurriness, double vision, blind spots or loss of vision in one or both eyes
- Eye pain, especially if severe or accompanied by redness, nausea or vomiting
- New floaters (specks or strings drifting through your field of vision) or flashes of light; these could indicate retinal detachment
- Discharge, crusting or excessive tearing that doesn't improve with self-care
- Swelling or redness in or around your eyes
- Halos around lights
- Pupils that are unequal in size
Some of these symptoms may signal an eye emergency like acute angle-closure glaucoma, iritis, or optic neuritis that needs immediate treatment to prevent permanent damage. When in doubt, err on the side of caution and give your eye doctor a call. Your eyesight is too precious to take chances with!
14. Manage Chronic Conditions That Affect Eyes
Did you know that some chronic health conditions can have a major impact on your eye health if left unchecked? It's true—and two of the biggest culprits are diabetes and high blood pressure.
Over time, uncontrolled diabetes can damage the tiny blood vessels in your retina, leading to a sight-threatening condition called diabetic retinopathy. In fact, diabetes is the leading cause of blindness in American adults. To lower your risk, work with your doctor to keep your blood sugar in a healthy range through diet, exercise, and medication. And don't skip those annual dilated eye exams, which can catch early signs of retinopathy before you notice vision changes.
High blood pressure is another stealthy enemy of eye health. When your blood pressure is too high for too long, it can strain and damage the delicate blood vessels that supply your retina and optic nerve. This can lead to blurred vision, bleeding in the eye, and even permanent vision loss.
If you have hypertension, partner with your doctor on a management plan to get your numbers under control. Lifestyle changes like eating a low-sodium diet, getting regular exercise, reducing stress, and taking prescribed medications can help protect your eyes (and your heart!) for the long haul.
15. Get Enough Quality Sleep
Burning the midnight oil may help you get ahead at work or school, but it's not doing your eyes any favors. Skimping on sleep can lead to a host of eye-related issues, including:
- Dry, irritated eyes
- Eye twitches or spasms
- Blurry vision
- Dark circles or bags under the eyes
- Glare and light sensitivity
When you're sleeping, your eyes aren't just resting—they're recharging. During sleep, your eyes are continuously lubricated and nourished with essential nutrients. Insufficient sleep can disrupt this process and lead to eye fatigue and strain.
Aim to get 7-9 hours of quality sleep per night. If you struggle with insomnia or frequently wake up during the night, try these tips:
- Stick to a consistent sleep schedule, even on weekends
- Create a relaxing bedtime routine, like taking a warm bath or reading a book
- Keep your bedroom cool, dark and quiet
- Limit screen time for at least an hour before bed
- Avoid caffeine, alcohol and large meals close to bedtime
- Get regular exercise, but not too close to bedtime
If eye fatigue persists despite getting enough rest, see your eye doctor. You may need glasses or eye drops for dry eyes.
16. Keep Eyes Clean and Practice Good Hygiene
Mom always said to keep your hands off your face—and she was right! Rubbing your eyes with dirty hands is a surefire way to introduce bacteria and viruses that could cause infection.
To keep your eyes clean and healthy:
- Wash your hands frequently with soap and water, especially before touching your face or handling contact lenses
- Use a clean washcloth or cotton ball dampened with warm water to gently cleanse your eyelids and lashes daily, especially if you have blepharitis or dry eyes
- Avoid rubbing your eyes vigorously, which can cause corneal abrasions
- If you must touch your eyes, make sure your hands are freshly washed
- Change your pillowcases, sheets, and towels regularly to avoid transferring bacteria
- Never share eye makeup, contact lenses, or lens cases with others
- Throw away any eye products that are past their expiration date or smell/look funny
Keeping your eyes clean is especially important if you wear contacts. Always follow your eye doctor's instructions for proper lens care and replacement to minimize your risk of eye infections.
17. Stay Up to Date on Eye Health News
Eye health research is constantly evolving, with new treatments and technologies emerging all the time. Staying informed about the latest developments can help you be proactive about your eye care and make smarter decisions for your vision.
Some reliable sources for eye health news include:
- American Academy of Ophthalmology (AAO): www.aao.org
- American Optometric Association (AOA): www.aoa.org
- National Eye Institute (NEI): www.nei.nih.gov
- AllAboutVision: www.allaboutvision.com
You can also ask your eye doctor about any new research or treatments that may be relevant to your specific eye health needs. Don't be afraid to speak up and advocate for yourself at your appointments. Remember, you are your own best advocate when it comes to your health.
18. Consider Natural and Alternative Therapies
While there's no substitute for regular eye exams and conventional medical treatment when needed, some people find natural and alternative therapies helpful for managing eye health issues.
For example, acupuncture has been used for centuries in traditional Chinese medicine to treat a variety of eye disorders, from dry eyes to glaucoma. The tiny needles are thought to stimulate specific points on the body to improve circulation and balance energy flow. While more research is needed to confirm its benefits, some studies suggest acupuncture may help improve vision in people with certain conditions.
Herbal remedies and supplements are another popular option for supporting eye health. At AcuAtlanta, we offer several high-quality supplements specifically formulated for eye health, including:
- Celosia 10: This blend of traditional Chinese herbs like celosia, lycium, and chrysanthemum is designed to nourish the retina and cornea, clear heat, and regulate blood flow to the eyes. It may be helpful for general eye discomfort and maintaining healthy vision.
- Ming Mu Di Huang Wan: Another traditional Chinese formula, Ming Mu Di Huang Wan contains rehmannia and lycium to nourish yin, support the liver, and benefit the eyes. It's often used for dry eyes, blurry vision, and eye fatigue.
- I-Sight: This comprehensive blend from Xymogen includes antioxidants like zinc, bilberry, lutein and zeaxanthin to protect the macula, retina and lens from oxidative damage. It's a great choice for anyone looking to support healthy eye tissues and functions.
Of course, it's important to talk to your eye doctor before starting any new supplement regimen, as some may interact with medications or have side effects. And remember, supplements should never replace a healthy diet and lifestyle—they're meant to be complementary.*
19. Optimize Your Environment for Eye Health
Your environment can have a big impact on your eye comfort and vision. Making a few simple tweaks to your surroundings can help reduce eye strain and keep your peepers happy.
If you suffer from dry eyes, using a humidifier—especially when the heat is cranking or the AC is blasting—can help add moisture back into the air and prevent your eyes from drying out. Place one near your desk at work or in your bedroom at night for maximum benefit.
Speaking of your desk, make sure it's set up ergonomically to minimize eye strain. Position your computer screen about an arm's length away and slightly below eye level. Reduce glare by using an anti-reflective screen filter or adjusting window blinds. And don't forget to take frequent breaks to rest your eyes.
Choosing the right eyewear for your needs is also key. If you wear glasses, make sure your prescription is up to date and your lenses are clean and free of scratches. Consider adding anti-reflective coating or photochromic lenses (like Transitions) to reduce glare and eye fatigue.
For contact lens wearers, choose lenses with high oxygen permeability to keep your eyes healthy and comfortable. And always follow your eye doctor's replacement schedule to avoid buildup of protein deposits and bacteria.
20. Make Eye Health a Priority for the Whole Family
Eye health is a family affair! Many eye diseases and conditions have a genetic component, so taking care of your own eyes can benefit your loved ones too.
Start by setting a good example with your own eye care habits. Let your kids see you wearing sunglasses outside, taking screen breaks, eating eye-healthy foods, and going to your regular eye exams. Children learn by watching, so modeling these behaviors can help instill good habits early on.
Make sure everyone in the family gets their eyes checked on a regular basis. The American Optometric Association recommends children have their first comprehensive eye exam between 6 and 12 months of age, followed by exams at age 3 and before entering school. After that, yearly exams are generally recommended unless your eye doctor advises otherwise based on risk factors.
If you or a family member is diagnosed with an eye condition, don't panic. Work closely with your eye doctor to create a management plan and follow all treatment recommendations. Many eye diseases can be successfully treated or slowed with early intervention.
Finally, make eye-healthy living a family affair. Cook nutritious meals together, get active outdoors (with sun protection!), and challenge each other to take screen breaks throughout the day. Your eyes—and your bond—will thank you.
All Eyes on You: Empowering Yourself with Proactive Eye Care
We've covered a lot of ground in this guide to improving eye health, from no-brainer habits like wearing sunglasses to more surprising strategies like sleeping well and managing chronic conditions. While some of these tips may seem small, they can add up to a big impact on your vision over time.
The most important thing is to be proactive and consistent with your eye care. Don't wait until you notice vision changes to see your eye doctor—many serious eye diseases have no early symptoms, so regular exams are key for catching problems before they cause irreversible damage.
Of course, life gets busy and it's easy to let eye health fall by the wayside. But just like eating right and exercising, taking care of your eyes is an investment in your overall wellbeing and quality of life. After all, your eyes are your windows to the world—and you only get one pair!
So start small. Pick one or two tips from this list that resonate with you and commit to making them a habit. As you build momentum, add in more eye-healthy practices until they become second nature.
Your vision is a precious gift. By taking these proactive steps to protect and nourish your eyes, you're setting yourself up for a lifetime of clear, healthy sight. So here's to you and your amazing, hardworking, beautiful eyes!
*Disclaimer: The supplement information provided is not intended as medical advice. Always consult your eye doctor before starting any new supplement regimen.
