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Boosting your eye health doesn’t have to be complicated. You can start today with these simple, expert-backed strategies. Your eyes will thank you.
When it comes to self-care, don’t neglect your eyes. As the windows to your world, they deserve some daily TLC.
Luckily, there are simple things you can do to pamper your eyes — and some may not be what you’d expect. Here are eight easy yet effective habits for healthy eyes that you can start today.
1. Set up Yearly Reminders to Schedule Eye Exams for the Whole Family
Whether your entire family wears eyeglasses or you all have 20/20 vision, everyone should be heading in for an annual eye exam.
“Even if you feel as if your vision has not changed or is good, it’s still important to schedule that visit,” says Amanda Van Daalen, O.D., an optometrist who practices at America’s Best Contacts & Eyeglasses in Coralville, Iowa. “There are several eye and chronic health conditions that we can identify by looking in the eyes.” And some of these diseases may not originate in the eyes.
Similarly, good vision helps kids succeed at school. And many eye problems go unnoticed by parents, pediatricians, and school vision checks. That’s why it’s important to bring your kids in for regular eye exams.
Think about what time of year would be most convenient for your family, such as in the summer before a new school year starts. Pencil it in on your calendar as a reminder to make the appointment — and then stick to it every year.
Eye exams are easy to book at America’s Best. Find an exam time that fits your schedule!
2. Practice Proper Contact Lens Hygiene
If you wear contact lenses, there are a few strategies that can help keep your eyes healthy and avoid infection. Practice these habits every day.
Wash your hands with soap and water before removing your contacts. Germs from your hands can travel to your contact lenses, which can lead to infections and irritation in your eyes.
Take your contacts out every night. Your risk of an eye infection is up to eight times higher if you sleep with contacts in, according to the Centers for Disease Control and Prevention.
Toss out old contact lens solution. It’s important to store contacts in a clean case with fresh solution, Dr. Van Daalen says.
3. Clean Your Glasses Daily
If you wear glasses, take a moment before bed or first thing in the morning to clean them — but not using your nightshirt or bath towel.
“You can scratch your glasses if cleaned incorrectly, which can cause more glare and vision issues,” says Dr. Van Daalen.
Use a spray cleaner meant for eyeglass lenses and microfiber lens cloth supplied by your optometrist or sold at your America’s Best location. Keep the microfiber cloth clean by handwashing it with a lotion-free dish soap. Let it air dry.
If for some reason, you’ve misplaced the cloth (it happens!) or are out of lens cleaner, Dr. Van Daalen recommends using a bit of lotion-free dish soap and warm water to wash them off. Follow that with a fresh, lint-free towel.
Taking care of your glasses will help then last longer and help you see your best. Press play for a quick how-to:
4. Reach for a Warm Compress
Your eyes work hard for you during the day, especially if you work on a computer.
“Everyone would benefit from a warm compress on their eyelids,” says Dr. Van Daalen. “Doing this can help open up the glands,” she explains.
Plus, it just feels really good. This evening ritual only takes a few minutes:
- Fill a bowl with warm-to-hot (not boiling) water
- Soak a soft cloth in the water
- Wring it out well — this will cool the cloth to a just-right temperature
- Apply it to your closed eyes for 3 to 5 minutes
- If the cloth gets too cool, soak it again in the bowl and repeat
- Relax and enjoy this moment of quiet!
5. Give Your Eyes a break
Staring at a computer or smartphone screen all day can lead to eyestrain. That’s why the American Optometric Association advises patients to practice the 20-20-20 rule.
Here’s how it works: Take a 20-second break every 20 minutes to look at something 20 feet away.
“It’s good to give your eyes — and the muscles within eyes — a break,” says Dr. Van Daalen.
6. Fill Your Plate With Good Foods for Eye Health
There are plenty of reasons to eat more fruits and vegetables — better heart health, immunity, and mood among them — but this healthy habit is also good for your eyes.
A 2023 study in the journal Eye involving nearly 5,800 people found that eating more fruits and vegetables was associated with a lower risk of developing cataracts. (Cataracts are a clouding in the lens of the eye that can cause blurry vision, light sensitivity, and vision loss, according to the National Eye Institute.)
The four foods the study found most beneficial for cataracts prevention are:
- Apples
- Pears
- Legumes (such as beans, lentils, and peas)
- Tomatoes
Aim for at least two servings of fruit and three servings of vegetables each day, the authors of the study say. If that sounds like a tall order, start small with one extra serving today.
Then look for ways to include produce in every meal and snack. For example, you can add a handful of berries to your breakfast, slide a few lettuce or spinach leaves onto your sandwich, or pair an apple with cheese for an easy snack.
7. Quit Tobacco (or Avoid Second-Hand Smoke)
The smoke from cigarettes can damage several parts of your eyes, including your retina, lens, and macula, which together provide focused, sharp vision, according to the U.S. Food and Drug Administration (FDA).
Smokers are up to four times more likely to develop age-related macular degeneration and two to three times more likely to develop cataracts, compared with nonsmokers, the FDA reports.
One big move you can make today is to take the first step to quit by calling 1-800-QUIT-NOW or using the free resources found at the website SmokeFree.gov.
8. Find your go-to stress management strategy
Whether you like a brisk walk around the block, five minutes of alone time, or sitting down and relaxing with a good book, stress management helps your body, mind, and eyes.
In fact, researchers have identified stress as a potential factor in the development of eye diseases such as glaucoma. Researchers from a 2018 EPMA Journal study recommended stress management as a preventive measure.
We all process stress in different ways. That’s why it’s important to develop coping mechanisms that feel good for you. It is not just for your peace of mind today, but for your eyesight in the future too.
Recommended reading: Let’s Talk About Stress — and What It’s Doing to Your Eyes
See our sources:
Contact lens hygiene tips: Centers for Disease Control and Prevention
20-20-20 rule: American Optometric Association
Cataracts overview: National Eye Institute
Link between cataracts and eating plant-based foods: Eye
How smoking affects your eye health: U.S. Food and Drug Administration
1-800-QUIT-NOW: Centers for Disease Control and Prevention
How stress affects your eyes: EPMA Journal