How to Keep Your Eyesight Healthy: Simple Everyday Steps
Eyesight is one of the most valuable gifts we have. We receive up to 80% of information about the world around us through our eyes. But in today’s world, the strain on vision has increased many times over: computer work, smartphones, artificial lighting, stress, and the environment — all of this affects our eyes. And although medicine has come a long way, it is always better not to treat, but to protect your vision in advance.
In this article, we will look at which habits help preserve good eyesight well into old age and also debunk popular myths about eye health.
Why does our vision get worse?
Before moving to advice, it’s important to understand where the problems come from. Several factors affect vision:
Age-related changes — with age, eye muscles lose elasticity, the lens becomes cloudy, cataracts or glaucoma may develop.
Digital strain — hours spent looking at phone and laptop screens without rest lead to dry eye syndrome and reduced visual sharpness.
Diet and lifestyle — a lack of vitamins A, C, E, zinc, and omega-3 negatively affects the eyes. Smoking and alcohol also speed up the destruction of visual cells.
Sunlight — ultraviolet rays can damage the retina, accelerating eye aging.
Genetics — if parents have myopia or glaucoma, the risk of vision problems is higher.
The good news is that even with genetic predisposition, we can significantly slow down vision decline if we take care of our eyes in time.
Healthy habits for your eyes
1. Follow the 20-20-20 rule
This is the golden rule for people who work a lot at the computer. Every 20 minutes, take a 20-second break and look at something 20 feet (about 6 meters) away. This pause helps the eyes relax and reduces strain.
2. Don’t forget to blink
When we look at screens, we blink less, which makes the eye surface dry. Try to control this process: remind yourself to blink more often, and if necessary, use moisturizing drops (“artificial tears”).
3. Watch the lighting
Incorrect lighting increases eye strain. It’s best to work in soft, diffused light, avoiding sharp glares and contrast between the screen and a dark room.
4. Do eye exercises
Simple exercises take only 3–5 minutes, but if done regularly, they strengthen eye muscles and improve focus:
move your gaze left-right, up-down;
rotate your eyes in circles;
switch focus from a nearby object to a distant one.
5. Protect your eyes from the sun
Quality sunglasses with UVA and UVB protection are necessary not only in summer but also in winter. They protect the retina and lower the risk of cataracts.
Nutrition your eyes love
Eyes are not only muscles and a lens but also a complex system of nerve cells. To work properly, they need specific nutrients.
Vitamin A — supports retinal function. Found in carrots, spinach, liver.
Lutein and zeaxanthin — natural antioxidants that protect eyes from harmful light. Present in corn, broccoli, egg yolks.
Vitamins C and E — strengthen blood vessels and slow down cell aging. Found in citrus fruits, nuts, berries.
Zinc — helps vitamin A absorb. Sources include seafood and pumpkin seeds.
Omega-3 fatty acids — reduce the risk of dry eyes. Found in salmon, tuna, flaxseed oil.
Tip: add more colorful fruits and vegetables to your diet — the richer the color, the more antioxidants beneficial for your eyes.
Eye hygiene and workplace setup
Many vision problems arise from simple mistakes. For example, we often rub our eyes with dirty hands, wear old contact lenses longer than recommended, or sit incorrectly at the computer.
Don’t touch your eyes with unwashed hands to avoid infections.
If you wear contact lenses — strictly follow replacement schedules.
Keep your monitor at arm’s length (about 50–60 cm).
The top of the screen should be at eye level or slightly below.
Take breaks and don’t sit for hours in one position.
Myths about eyesight
There are many myths about eye health. Let’s look at the most popular ones.
“Reading in the dark ruins vision” — in fact, it only causes temporary eye strain, but does not lead to permanent myopia.
“Glasses make your vision worse” — not true. Glasses don’t make eyes “lazy,” they help the brain receive a clear picture.
“Carrots restore eagle vision” — carrots are indeed healthy but can’t restore eyesight once it has already declined.
“Phones are worse for your eyes than computers” — the harm depends not on the device, but on how long and under what conditions you use it.
When should you see a doctor?
Even if you feel fine, prevention plays a huge role. It’s recommended to have an eye check-up:
children — once a year;
adults under 40 — every 2 years;
after 40 — annually.
See a doctor immediately if you notice:
sudden vision loss,
double vision,
severe pain,
flashes or “floaters” before your eyes.
Conclusion: keeping eyesight is easier than it seems
Eyes are an organ we often remember too late. But by following simple rules — eating well, resting from screens, protecting eyes from the sun, and getting regular checkups — we can preserve good vision for many years.
Remember: prevention is always more effective than treatment. Take care of your eyes every day, and they will serve you faithfully throughout your life.