Nine Tips for Healthy Eyes


How important is your eyesight? Did you know there are nine easy steps you can take to protect your eyes for lifelong good vision? Consider these tips provided by the National Eye Institute.



  • Regularly schedule a comprehensive dilated eye exam – Many eye diseases do not have early warning signs, but symptoms can be identified during a comprehensive eye exam; when eyes are dilated, eye doctors can look deep into the eyes to check your vision and look for hints of damage or disease
  • Know your family’s history of eye problems – Tell the eye doctor whether any family members have experienced an eye disease or vision problem that may be genetic; this information assists the eye doctor in better assessing your eyes and determining whether you are at risk for similar problems
  •  Eat nutritious foods – Regularly enjoy foods high in important nutrients that support good vision, such as the following:
    • Vegetables: collard greens, bell peppers, broccoli, tomatoes and dark, leafy greens, such as kale and spinach
    • Nuts: sunflower seeds, almonds, hazelnuts and peanuts
    • Citrus fruits: strawberries and blueberries
    • Omega-3 fatty acids: tuna, halibut and salmon
    • Beans: chickpeas, kidney beans and legumes
  • Monitor your weight – People who are overweight are at higher risk for developing diabetes and systemic conditions that can lead to vision loss
  • Use protective eyewear – When participating in sports or activities at home or work that could place you at risk for an eye injury, wear protective eyeglasses or eye guards
  • Stop smoking – Researchers have discovered that smoking increases the risk of developing vision problems, including cataracts, macular degeneration or optic nerve damage, all of which could lead to blindness
  • Protect eyes from harmful ultraviolet rays – When spending time outdoors or near the water, wear sunglasses designed to block out 99 to 100 percent of the sun’s UV-A and UV-B rays
  • Reduce eyestrain – When working on the computer or using a smartphone or tablet, practice the 20-20-20 rule to reduce eyestrain; every 20 minutes, look at something 20 feet away for about 20 seconds
  • Wash hands before touching the eyes – Before applying eye makeup or touching contact lenses, wash hands thoroughly to avoid spreading germs to the eyes