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- VSP Contributor, 29 May 2025
10 Simple Habits for Better Eye Health
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May is Healthy Vision Month! This month is the perfect opportunity to take a closer look at how we can care for one of our most precious senses: our eyesight. As we age, our eye health requires more attention, and by adopting some habits for healthy eyes, we can reduce the risk of vision problems and maintain clear, healthy eyes.
Here are 10 ways to keep your eyes healthy, improve eye health, and keep your vision sharp for years to come.
Our first eye care tip for maintaining good eye health is scheduling regular eye exams. Eye exams are not just for those who wear glasses or have eye problems—they’re an important preventive measure for everyone, no matter your age or visual sharpness.
Regular eye exams allow eye doctors to detect early signs of common eye conditions like glaucoma, cataracts, and macular degeneration, many of which don’t show symptoms until they are more advanced. The earlier a problem is detected, the easier it is to treat. Depending on your age, family history, and overall health, your doctor may recommend eye exams as frequently as every one or two years.
What you eat has a direct impact on your eye health. A well-balanced, nutritious diet has food that promotes good eyesight. You can protect your vision by consuming the essential minerals and vitamins for eye health.
Foods rich in omega-3 fatty acids, like fish (salmon, sardines, and tuna), may help reduce the risk of age-related macular degeneration (AMD). Leafy greens such as spinach and kale are packed with lutein and zeaxanthin, antioxidants that can filter harmful blue light and protect against some chronic eye diseases.
Many of us spend long hours looking at computer screens, smartphones, or TVs. This repeated and long exposure of screen use can lead to digital eye strain, which causes symptoms like eye dryness, blurred vision, and headaches.
To help prevent eye strain, follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away.
This simple habit gives your eyes a chance to relax and focus on a distant object, reducing the fatigue caused by prolonged screen time. In addition to the 20-20-20 rule, learn about other ways to protect your eyes from digital screens.
It’s not just bright sunlight that can damage your eyes—ultraviolet (UV) rays can have negative effects, too. Over time, prolonged exposure to UV rays can increase your risk of cataracts, macular degeneration, and other serious eye conditions.
One way to protect your eyes from UV rays is to always wear sunglasses that block 100% of UV rays, even on cloudy days. Clouds block more visible light than the UV part of the rays. This means clouds may block as little as 0% of the sun’s UV rays!
When choosing sunglasses, look for those with proper UV protection, and ensure they cover a large area of the eye to protect against both UVA and UVB rays. A wide-brimmed hat can also provide extra eye protection from the sun. Your summer eye protection matters!
Smoking is one of the leading causes of preventable vision loss. The toxins in cigarette smoke can damage the blood vessels in the eyes, increasing the risk of cataracts, macular degeneration, and diabetic retinopathy. Smokers are also more likely to develop dry eye syndrome, which can lead to irritation and discomfort.
Quitting smoking is one of the best things you can do for your overall health—and for the health of your eyes. If you’re struggling with quitting, seek support from a healthcare professional or a smoking cessation program.
Drinking enough water is essential for your body’s overall function, and it’s just as important for your eyes. Dehydration can cause your eyes to become dry, irritated, and prone to redness. Dry eyes are particularly problematic for those who wear contact lenses or spend long hours in air-conditioned or heated environments, which can make dryness feel worse.
To keep your eyes and body hydrated most men should aim to drink 15.5 cups of water daily, and women should drink 11.5 cups. If you find your eyes are still feeling dry, consider using artificial tears or discussing other remedies with your eye doctor.
Sleep is vital for your body’s recovery, repair processes, and optimal eye function. When you don’t get enough sleep, your eyes become more prone to dryness, irritation, and puffiness. Lack of sleep can also increase the risk of developing eye problems such as eye fatigue and blurred vision.
Set your target for 7–9 hours of restful sleep each night to ensure your eyes remain refreshed, hydrated, and ready for a new day. Make sure your sleep environment is dark, quiet, and comfortable for the best rest.
With the increasing use of digital devices and screens, blue light exposure has become a growing concern for eye health. Blue light, which is emitted by screens on smartphones, tablets, and computers, can potentially disrupt your sleep patterns.
To minimize your exposure, limit screen time when possible, especially before bedtime. Use blue light filters on your devices or opt for glasses with lenses that block blue light. Some people find that dimming the screen brightness and using night mode settings also helps to reduce eye fatigue.
If you wear contact lenses, it’s crucial to practice good hygiene to avoid eye infections and discomfort. Follow these easy steps to keep your contact lenses clean and safe:
Follow your optometrist’s instructions for the recommended duration of wear—overusing contact lenses can lead to eye irritation or even infection. Additionally, replace your lenses and lens case regularly to reduce the risk of bacteria buildup.
Exercise benefits more than just your muscles—it also supports the health of your eyes. Regular physical activity improves blood circulation throughout your body, including to your eyes, ensuring they get the oxygen and nutrients they need to function optimally.
Exercise can also help control conditions like diabetes and high blood pressure, both of which are risk factors for eye diseases. Whether it’s going for a walk, jogging, cycling, or participating in a fitness class, aim for at least 30 minutes of moderate exercise most days of the week.
Adopting these 10 habits for better eye health can make a world of difference in maintaining your vision as you age. Healthy Vision Month is a great reminder to prioritize your eye health, whether it’s by getting regular eye exams, eating a nutrient-rich diet, or protecting your eyes from harmful blue light and UV rays.
Ready to change your habits to protect your vision? Take the first steps with a vision insurance plan that offers comprehensive coverage and a huge network of eye doctors. You can use the VSP® Individual Vision Plan Selector to find a vision plan and get started today.
Information received through VSP Individual Vision Plans’ social media channels is for informational purposes only and does not constitute medical advice, medical recommendations, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Dr. Valerie Sheety-Pilon is Vice President of Clinical and Medical Affairs at VSP Vison Care where she helps drive strategic initiatives aimed at raising awareness about vision, eye health and its connection to overall wellness, while providing insight into medical advancements that seek to benefit patient care. She also provides oversight of VSP programs to address gaps in care for some of the most high-risk populations, including those living with diabetes.
With more than two decades of experience as a Doctor of Optometry, Dr. Sheety-Pilon has dedicated much of her time to clinical research across numerous ophthalmic subspecialties and has an established history of helping patients through novel therapeutic agents and clinical adoption of transformative technology in the areas of digital health, pharmaceuticals, and medical devices.
Prior to joining VSP Vision in 2019, Dr. Sheety-Pilon served as Adjunct Clinical Professor at Illinois College of Optometry, held various executive positions within the eye health industry, and has extensive experience managing and practicing within an ophthalmology and optometry practice.
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