Eye Health: Simple, Practical Tips to Protect Your Vision

Worried about blurry screens, dry eyes, or long-term vision loss? You don't need fancy gear to start protecting your eyes. Small daily changes make a big difference, whether you're 20 or 70.

Daily habits that actually help

Give your eyes regular breaks. Try the 20-20-20 rule: every 20 minutes look at something 20 feet away for 20 seconds. That reduces digital eye strain and prevents headaches.

Use proper lighting. Avoid bright light behind your screen and harsh glare from windows. A simple desk lamp that lights your workspace helps more than you think.

Wear sunglasses that block 100% UVA and UVB when you're outside. UV exposure raises the risk of cataracts and other eye damage. A wide-brim hat plus sunglasses is an easy combo.

Keep contact lens hygiene strict. Wash hands before handling lenses, follow the replacement schedule, and never sleep in daily disposable lenses. If your eyes get red or painful, stop wearing lenses and see a provider.

Quit smoking or cut back. Smoking increases risk for macular degeneration and cataracts. It's one of the clearest lifestyle changes that benefits vision.

Nutrition, supplements, and medications

Eat foods with lutein and zeaxanthin—think spinach, kale, and eggs. Omega-3 fats from fish or supplements help tear film and can ease dry-eye symptoms. Vitamin A supports night vision; don’t overdo supplements without asking your doctor.

Be cautious with medications. Some drugs cause dry eyes, blurred vision, or increase eye pressure. For example, long-term steroids can raise cataract and glaucoma risk. If you take meds for acne, allergies, or high blood pressure, ask your clinician about eye-related side effects and alternatives.

If you consider supplements for eye health, pick brands you trust and check interactions with your prescriptions. Our site has guides on meds and alternatives—use those to compare risks and benefits before you buy.

Know the warning signs. Sudden flashes, floaters, a curtain over your vision, or severe eye pain need immediate attention. Gradual changes like worsening night vision or trouble reading mean you should book an eye exam sooner than later.

Get a baseline eye exam in your 20s or 30s, then follow your eye doctor's advice. If you have diabetes, high blood pressure, or a family history of eye disease, schedule exams more often. Regular checks catch problems early when treatment works best.

Protect your eyes on the job and during sports with safety glasses. Small risks add up—DIY projects and yard work cause many preventable eye injuries every year.

Use this page as a starting point. Read up on specific meds, supplements, and conditions on MedExpressRx.com, and bring any questions to your doctor. Your eyes do a lot for you—give them the daily care they deserve.