Locations:
Search IconSearch
September 12, 2019/Health Conditions/Eye Care

4 Good Habits for Healthy Vision

Keep your eyes in tip-top shape

Elder individual holding cabbage, carrots, cauliflower and root vegetables

If you have 20/20 vision (score!) or wear glasses or contacts regularly to correct your vision, you might assume you’re doing everything right to protect your eyesight.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

But developing a few additional healthy habits now may pay off for your vision down the road.

As you get older, your risk of developing some of the most common causes of blindness, including cataracts, glaucoma and age-related macular degeneration, goes up.

Luckily, there are steps you can take to reduce your risk and protect your vision long-term.

Get your vitamins

Research supports that a number of nutrients can help protect vision, says optometrist Kristi Stalker, OD. They include:

  • Vitamin A. This antioxidant is essential to the vision process and helps protect the surface of the eyes. A deficiency can cause night blindness and, eventually, blindness. Many animal-based foods are high in vitamin A, including liver, oily fish and cheese, but your body can also produce vitamin A from carotenoids found in vegetables like sweet potato, leafy green vegetables and carrots.
  • Vitamin C. Found in many fruits and vegetables including broccoli, grapefruit, strawberries and oranges, this antioxidant helps lower the risk of developing cataracts.
  • Vitamin E. Studies have shown that vitamin E may slow vision damage from AMD. You can get it from sunflower seeds, nuts, avocado and plant oils.
  • Lutein. Lutein, found in high quantities in leafy green vegetables, is thought to filter harmful blue light that enters the eyes and limit damage to the retina.

Advertisement

“I wouldn’t recommend that people take the high-dose vitamins for macular degeneration unless they actually have the condition, but I do think that taking a multivitamin or making sure you eat a wide variety of fruits and vegetables is very important,” Dr. Stalker says.

Mind the sun

Many people are diligent about applying sunscreen before they go outside to protect their skin — and you should be just as diligent about protecting your eyes.

Excessive UV exposure can damage the front and back of the eyes and contribute to a number of problems that lead to vision loss, including cataracts, macular degeneration and eye cancers. Choose a good-quality pair of sunglasses that wrap around your eye area, and make sure the lenses provide 100% UV spectrum protection.

Follow the 20/20/20 rule

Staring at a computer, smartphone or tablet screen for hours every day strains your eyes (computer vision syndrome is a real thing). “We recommend taking a 20 second break every 20 minutes to look 20 feet away,” Dr. Stalker explains.

“This is to relax your eyes and let yourself blink, because we find that people don’t blink nearly as often when they’re looking at a computer screen.”

Blinking lubricates the eye, so not blinking can make your eyes feel dry. Dr. Stalker recommends using over-the-counter eye drops four times a day if dry eyes cause you discomfort.

See an eye doctor on the regular

Make a visit to an eye doctor part of your annual preventive care routine — and not just to find out whether your glasses prescription has changed. With a comprehensive eye exam, doctors can detect early signs of eye diseases like glaucoma and AMD that might not yet be causing you any symptoms. These conditions are better treated early to minimize or slow vision loss.

Plus, your eyes can hold clues about other aspects of your health. Sometimes, signs of serious conditions like diabetes and high blood pressure can affect your eyes in ways that an optometrist or ophthalmologist can see during a routine exam.

So just because your eyes aren’t bothering you now doesn’t mean you should ignore them. Take these small steps now to manage your screen time, sun time and nutrition, and your eyes will thank you.

Advertisement

Learn more about our editorial process.

Related Articles

Person reading eye chart during eye exam
January 28, 2025/Eye Care
How Often Do You Really Need an Eye Exam?

Eye exams are recommended once a year, especially if you have risk factors like vision loss, diabetes or a family history of eye disease

Gloved fingers pulling down lower eye lid of red, inflamed eye
December 17, 2024/Eye Care
Can You Have a Contact Lens Allergy?

While rare, it is possible to have an allergic reaction to materials used in contact lenses or ingredients found in contact solution

Person wearing oven mitts removing a baking sheet of vegetables from the oven
December 13, 2024/Eye Care
Look At This! 40+ Foods To Boost Your Eye Health

A diet built around fruits, vegetables and healthy fats is a clear 20/20 benefit for your vision

Person holding contact lens on finger up to their eye
December 2, 2024/Eye Care
Tips To Avoid Eye Infection From Contacts

Keep your eyes healthy by not sleeping in your contacts, properly caring for your lenses and wearing eye protection when necessary

Person in shower, with water running over their face
November 22, 2024/Eye Care
Can You Shower With Contacts?

While it may seem harmless, showering — or even swimming or washing your face — with contacts in can cause sensitivity to light, irritation and even an infection

Close up of hazel-colored eye
August 27, 2024/Eye Care
20 Fascinating Facts About Eyes

It takes millions of moving parts within the eye to make the power of vision possible

Hand holding plastic contact lens tweezer with contact in it, with contact lens container on table
August 23, 2024/Eye Care
What Happens When You Sleep With Your Contacts In?

Even napping with contacts in can lead to eye infections, lens displacement and dry eyes

Young toddler having an eye examine
August 9, 2024/Eye Care
Eye Spy: Why You Should Test Your Preschooler’s Vision Early

Genetic eye diseases and other conditions that impact your vision can develop in infancy and improve with early treatment

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad