How to Keep Your Eyes Healthy?

Eyes are like windows to your life—essential for learning, relationships, and independence. The good news: around 90% of vision loss can be prevented or treated if caught early. Regular eye exams, even before symptoms appear, save sight and reduce serious problems later. Proactive eye care pays.

Follow These Daily Eye Care Tips:

Here are some simple habits you can follow daily:

• Follow the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This reduces digital eye strain caused by screens.
• Use proper lighting while reading or working to avoid eye fatigue.
• Blink regularly, especially when using mobile phones or laptops.
• Limit screen time for children and adults.
• Sleep at least 7–8 hours to let your eyes rest properly.

Practicing these small habits daily can significantly improve your eye comfort.

Eat Foods That Are Good for Eyes:

Your diet directly affects your eyesight. Here are some nutrients and foods good for the eyes:

• Vitamin A: Carrots, sweet potatoes, spinach
• Vitamin C: Oranges, guava, bell peppers
• Omega-3 Fatty Acids: Fish like salmon and sardines, walnuts, flax seeds
• Lutein & Zeaxanthin: Eggs, corn, green leafy vegetables
• Zinc: Chickpeas, pumpkin seeds

These foods help prevent problems like cataracts, macular degeneration, and night blindness. Drinking 8–10 glasses of water daily also helps keep your eyes moist and prevents dry eyes.

Protect Your Eyes from UV Rays and Pollution:

In cities like Pune, we face both sun and pollution. Here’s how to protect your eyes:

• Wear UV-protected sunglasses when stepping out, even on cloudy days.
• Choose glasses that block 99-100% UVA and UVB rays.
• Use wraparound frames if you’re riding a bike to prevent dust.
• Wear safety glasses while doing activities like painting or repairing.
• Avoid rubbing your eyes with dirty hands to prevent infections.

These are simple but effective ways to protect your eyes from external harm.

Digital Eye Strain Prevention Tips:

Most of us spend over 6 hours daily in front of screens. This leads to Computer Vision Syndrome—a common problem today. Here’s how to manage it:

• Adjust screen brightness to match room lighting.
• Maintain a proper distance—your screen should be 20–28 inches away.
• Blink more often to avoid dry eyes.
• Use blue light filter glasses if needed.
• Take regular breaks—look away every 20 minutes and walk around every 2 hours.

These habits help reduce digital eye strain and keep your vision sharp throughout the day.

Eye Exercises for Better Vision:

Eye workouts can help reduce tension and keep your eyes flexible:

• Figure 8 exercise: Move your eyes in the shape of the number 8 for 30 seconds.
• Near and far focus: Focus on a close object, then a distant one for a few seconds.
• Palming: Rub your palms and place them gently over your eyes for relaxation.
• Blinking exercises: Blink rapidly for 1 minute to refresh the eyes.

These are not magic cures but help maintain relaxed and active eyes.

Regular Eye Exams are a Must:

Never skip your comprehensive eye check-up. It helps detect:

• Glaucoma (often has no symptoms early)
• Cataracts
• Diabetic eye problems
• Refractive errors (power issues)

Recommended schedule:

• Children: First check at 6 months, then yearly
• Adults (18–40): Every 2 years
• After 40: Annually or as advised

Routine checks are even more important if you have diabetes, high BP, or a family history of eye problems.

Child Eye Care Tips:

Children often don’t know how to express vision problems. So it’s up to parents to take charge:

• Schedule regular eye exams, especially before starting school.
• Encourage outdoor play to reduce the risk of myopia (nearsightedness).
• Limit screen time and enforce digital breaks.
• Make sure lighting is proper during study time.
• Use protective eyewear during sports.

If your child squints, rubs their eyes often or holds books too close, it’s time for an eye check-up.

Managing Common Eye Issues:

Dry Eyes Treatment

• Use lubricating eye drops (without preservatives).
• Use a humidifier at home.
• Eat omega-3-rich foods.
• Blink more and avoid staring at screens for too long.

Blurry Vision Causes and Solutions:

• Can be due to power changes, dry eyes, or health issues.
• Get a proper eye test instead of ignoring it.

Red Eyes Treatment:

• May result from allergies, dryness, or infection.
• Avoid rubbing, use cold compresses, and consult a doctor if it persists.

Eye Health After 40 and 60:

As you age, your risk of eye problems increases:

• After 40: Presbyopia (reading power), dry eyes, and glare sensitivity may start.
• After 60: The risk of cataracts, glaucoma, and macular degeneration increases.
• Make sure to get yearly exams and ask your eye specialist about eye vitamins and supplements if needed.