Small daily habits that protect your vision

With so much of our day spent looking at screens, reading, or driving, our eyes are working harder than ever. Yet, eye care often slips down the list of daily health priorities. A recent study found that 62.6% of UK adults who work with digital devices experience digital eye strain, with the average worker spending 9.7 hours per day on screens. Incorporating a few simple habits into your routine can go a long way towards maintaining clear, comfortable vision well into the future.

1.    Take Breaks From Screens

Constant screen time can lead to digital eye strain, causing headaches, dryness, and blurred vision that affect both comfort and productivity. The 20-20-20 rule is a simple fix: every 20 minutes, look at something 20 feet away for 20 seconds. It gives your eyes the break they need and reduces fatigue throughout the day. This small adjustment helps reset your eye’s focusing system and encourages regular blinking, which naturally moistens your eyes. Research shows that those who never use the 20-20-20 rule report more severe symptoms of eye strain compared to those who follow this simple practice.

2.    Keep Up With Regular Eye Checks

Routine eye examinations are essential to catching minor issues before they become big problems. The NHS recommends that most people should have a sight test with an optometrist at least once every two years to reduce preventable sight loss. As we age, vision needs change, and so do the tools that help us see clearly. For those managing both near and distance vision, multifocal contact lenses offer a flexible, convenient way to enjoy clear sight without switching between multiple pairs of glasses. Regular check-ups ensure your prescription remains accurate and allow optometrists to detect early signs of conditions like glaucoma, cataracts, or age-related macular degeneration.

3.    Eat For Eye Health

Foods rich in antioxidants and omega-3 fatty acids, like leafy greens, citrus fruits, and salmon, can help protect against age-related vision decline. A balanced diet supports long-term eye function and keeps your vision bright and clear. Nutrients such as lutein, zeaxanthin, and vitamins C and E are essential in maintaining the health of your retina and protecting against oxidative stress. The macula, responsible for central vision, particularly benefits from these protective nutrients found in colourful vegetables and oily fish. Research indicates that proper nutrition is essential in maintaining eye health and preventing conditions that lead to sight loss.

4.    Protect Your Eyes Outdoors

UV rays can damage your eyes just like they do your skin, contributing to cataracts and other age-related eye conditions over time. Wearing sunglasses that block 100% of UVA and UVB rays, even on cloudy days, helps prevent long-term damage and keeps your vision sharp. The delicate structures of your eyes are particularly vulnerable to cumulative UV exposure, making consistent protection essential throughout the year. Choose wraparound styles or larger frames that shield your eyes from rays entering at the sides. Remember, UV damage is invisible, so you won’t feel it happening, making prevention essential. These simple protective measures, combined with regular eye care, create a great approach to maintaining healthy vision for decades to come.

Protecting your vision doesn’t need drastic lifestyle changes. These simple, daily habits, such as taking screen breaks, attending regular eye checks, eating a balanced diet, and wearing UV protection, work together to safeguard your eye health for years to come.