Good vision plays a vital role in your overall well-being, yet many people overlook simple habits that can support long-term eye health. While regular eye checkups are essential, they’re just one part of a broader approach to maintaining and even improving your eyesight. In this blog, we’ll explore effective, everyday strategies to help you protect your vision and support your long-term eye health [1].

10 Lifestyle Strategies to Support Better Vision and Eye Health

Consume essential vitamins and minerals Antioxidants found in vitamins A, C, and E, and the mineral zinc, can help prevent the progression of age-related macular degeneration (AMD) [2]. Macular degeneration is a condition affecting the macula, the part of the eye responsible for central vision. These essential nutrients can be found in a variety of vegetables and fruits, including:

• Red peppers
• Carrots
• Broccoli
• Spinach
• Strawberries
• Citrus fruits
• Sweet potato

Omega-3 fatty acids, particularly DHA and EPA, found in foods such as salmon and flaxseed, are also recommended for better eye health, as they may reduce the risk of dry eye syndrome and improve retinal function [3].

Don’t forget about the carotenoids

A few other nutrients are also essential to support eyesight or vision. Among them are the carotenoids lutein and zeaxanthin, which are naturally found in high concentrations in the retina [4]. Leafy green vegetables, broccoli, zucchini, and eggs are rich sources of these carotenoids. Lutein and zeaxanthin supplements are also available. These carotenoids are hypothesized to protect the macula by increasing pigment density in that area of the eye and absorbing harmful UV and blue light [4].

Maintain a healthy weight and physical fitness

Yes, exercise and a healthy weight can significantly support a healthy lifestyle that benefits vision. Being overweight or obese increases the risk for Type 2 diabetes, a condition that can harm the tiny blood vessels in the eyes. Diabetic retinopathy is the medical term for this condition. Too much sugar in your bloodstream causes damage to the delicate artery walls. Diabetic retinopathy causes the tiny arteries in your retina, the light-sensitive back part of your eye, to leak blood and fluid into the eye, causing vision problems [1]. Regularly having your blood sugar levels checked, maintaining a healthy, balanced diet, and engaging in consistent physical activity can reduce your chances of developing type 2 diabetes and its numerous complications, including those affecting the eyes.

Manage chronic conditions

Diabetes isn’t the only condition that can impair your vision. Other conditions, such as uncontrolled high blood pressure and multiple sclerosis, can also affect your vision. These conditions are often associated with chronic inflammation, which can harm your health from head to toe. Inflammation of the optic nerve (optic neuritis) can result in pain and, in severe cases, temporary or permanent vision loss. While a disease like multiple sclerosis cannot be prevented, it can be managed through healthy habits and medications prescribed by a physician. A heart-healthy diet, regular exercise, and anti-hypertensive medications can be used to manage high blood pressure effectively under medical supervision.

Wear protective eyewear

Whether you’re playing racquetball, working in your garage, or conducting a science experiment in school, you must wear protective eyewear. Tough, protective eyewear is required if there is a risk of chemicals, sharp objects, or materials entering your eye, such as wood shavings, metal shards, or even a stray elbow during a basketball game. Eye injuries from sports or industrial activities are a major preventable cause of vision loss [1]. Several pairs of protective goggles are made of a type of polycarbonate that is approximately ten times stronger than other types of plastic.

Use quality sunglasses

Sunglasses serve a purpose beyond just looking cool. Wearing sunglasses is one of the most important steps you can take to protect your eyesight or vision. You want sunglasses that block out 99 to 100 per cent of both UVA and UVB radiation from the sun. Sunglasses can help protect your eyes from conditions caused by long-term exposure to harmful UV rays. Potential issues include accelerated formation of cataracts, age-related macular degeneration, and pterygium (a growth of tissue over the white part of the eye) [1]. Pterygium can sometimes cause astigmatism, which leads to blurred vision. Wearing a hat with a wide brim can also help protect your eyes from sun damage.

Adhere to the 20-20-20 rule

Your eyes work hard all day and need a good enough break now and then. The strain is intensified if you work at a computer for long hours, which can lead to digital eye strain or computer vision syndrome. Follow the 20-20-20 rule to reduce eye fatigue: That is, every 20 minutes, you should look away from your computer for 20 seconds and focus on something at least 20 feet away [5]. This practice helps relax the focusing muscles of the eye, which reduces eye strain symptoms like dryness and irritation [5].

Give up smoking

You already know that smoking is bad for your lungs and heart, not to mention your hair, skin, teeth, and pretty much every other part of your body. This includes your eyes as well. Research shows cigarette smoking significantly increases your risk of developing cataracts and age-related macular degeneration [1]. Fortunately, within the first few hours of quitting, your eyes, lungs, heart, and other body parts can begin to recover from years of tobacco-induced harm. And the longer you can avoid smoking, the more your blood vessels will benefit, and inflammation will decrease in your eyes and throughout your body.

Be aware of your family’s eye health history

Some eye conditions are hereditary, so knowing what your parents or grandparents had can help you take precautions. Among the hereditary conditions are:

• Glaucoma
• Retinal degeneration
• Age-related macular degeneration
• Optic atrophy

Sharing your complete family health history with your eye care professional can help them recommend appropriate screening intervals and preventive measures.

Practice good hand and lens hygiene

Germs and infections can be harmful to your eyes. Even things that irritate your eyes can affect your vision. For these reasons, you should always wash your hands with soap and water before handling your contact lenses or touching your eyes.1 You should also disinfect and replace your contact lenses regularly as directed by the manufacturer or your doctor. Bacterial infections of the eyes can be caused by germs in your contact lenses, which can lead to serious conditions like keratitis [1].

Can Eye Exercises Improve Vision?

Although there is limited scientific evidence that eye exercises can permanently change your refractive error (like nearsightedness or farsightedness), they can help maintain eye comfort, especially if your eyes become inflamed at work [6]. People who work at computers all day are prone to a condition known as digital eye strain or computer vision syndrome.

This condition may lead to the following symptoms:

• Squinting
• Headaches
• Blurred vision
• Dry or irritated eyes

Conclusion

Taking care of your eyes is just as important as looking after the rest of your body. By adopting healthy lifestyle habits, like eating a balanced diet, taking regular screen breaks, staying hydrated, and scheduling routine eye checkups, you can protect your vision and reduce the risk of future eye problems. While not all vision issues are preventable and lifestyle changes cannot correct pre-existing refractive errors, these simple strategies can go a long way in supporting better eyesight and overall eye health. Start making small changes today for clearer, sharper vision tomorrow.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. The information provided is intended to support, not replace, the relationship that exists between a patient and his or her healthcare provider. Please consult a certified eye care professional (Ophthalmologist or Optometrist) or a primary care physician before beginning any new wellness practice, especially if you have an existing medical condition, are on medication, or are experiencing a sudden vision change.

References

[1] National Eye Institute. (2023, August 1). Healthy vision tips. U.S. Department of Health and Human Services, National Institutes of Health. https://www.nei.nih.gov/learn-about-eye-health/nei-for-kids/healthy-vision-tips

[2] Age-Related Eye Disease Study 2 (AREDS2) Research Group. (2013). Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: The Age-Related Eye Disease Study 2 (AREDS2) randomized clinical trial. JAMA, 309(19), 2005–2015. https://doi.org/10.1001/jama.2013.4997

[3] Ghasemi, H., Miraftab, M., & Ghasemi, M. (2021). The effects of omega-3 fatty acids on eye health: A systematic review and meta-analysis. Current Eye Research, 46(2), 161–170. https://doi.org/10.1080/02713683.2020.1764658

[4] American Optometric Association. (n.d.). Lutein and zeaxanthin: Diet and nutrition. https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition

[5] Datta, S., Sehgal, S., Bhattacharya, B., & Satgunam, P. N. (2023). The 20/20/20 rule: Practicing pattern and associations with asthenopic symptoms. Indian Journal of Ophthalmology, 71(5), 2071. https://doi.org/10.4103/ijo.IJO_2056_22

[6] National Academies of Sciences, Engineering, and Medicine. (2016). Eye and vision health: Recommendations and a path to action. The National Academies Press. https://www.ncbi.nlm.nih.gov/books/NBK402362/