When you think about protecting your eyes as you age, there are many things you can do that don’t require a big change, but make a big difference. Something as simple as wearing a pair of sunglasses to keep your eyes safe from UV rays are among the quick and easy changes. These changes can push away certain eye conditions that often accompany aging. While 53% of US adults are cutting back on nonessential spending, according to a recent CNET survey, you’ll be happy to know that most of these are cost-free adjustments. On Reddit you may see a lot of people recommending taking supplements for lutein and zeaxanthin, among others, however we have some dietary ways to receive these as well.
1. Put sunglasses on when outside
Exposing your eyes to ultraviolet rays may cause damage over time. According to the American Academy of Ophthalmology, wearing sunglasses can block harmful UV light, lowering your risk of eye diseases like cataracts, sunburn, eye cancer and growths around the eye. Polarized glasses with smoke or gray lenses may offer the best protection against the sun’s rays and reduce glare.
2. Use the 20-20-20 screen break rule
Prolonged screen time can cause dry eyes, pain in the neck and shoulders, blurred vision, headaches and digital eye strain, or computer vision syndrome. The American Optometric Association recommends using the 20-20-20 rule to prevent computer vision syndrome. Every 20 minutes, look at something at least 20 feet away for 20 seconds.
3. Take a break from books, too
Screen time isn’t the only way to strain your eyes. You probably hold a book up close for long periods when you read it. Both activities can lead to nearsightedness, or myopia, which means faraway objects are blurry, while up-close objects are clear. Just like you should use the 20-20-20 rule to take screen breaks, you should also use this rule for book breaks. If you find yourself engrossed in what you’re reading or doing on the computer, set an alarm so you don’t miss your breaks.
Book breaks can be just as important as screen breaks.
4. Get your body moving with regular exercise
Regular exercise can provide eye health benefits, such as promoting healthy blood vessels and lowering your risk of developing glaucoma and diabetic retinopathy, the American Academy of Ophthalmology reports. The CDC recommends at least 150 minutes of moderate aerobic activity every week, plus two days of strength training for your muscles. You can also practice eye exercises to reduce tension and eye strain while sitting at your desk.
5. Enjoy the outdoors
Children and adults need to get outside often, even if they get their recommended exercise indoors. Research shows that children who spend time outdoors have a lower risk of developing nearsightedness in adolescence and as adults. Playing with your kids at the local playground, walking through the woods or even playing in the backyard can help the whole family stay healthy and active. Be sure to use your sunglasses.
Spend time outdoors.
Read More: Best Outdoor Games to Play in 2025
6. Cut your smoking habit
It’s well known that smoking is bad for your health. It can also increase your risk of developing eye diseases like cataracts or age-related macular degeneration, according to the US Centers for Disease Control and Prevention. Smokers two to three times more likely to develop cataracts and up to four times more likely to develop AMD. Future research may determine if smoking cigarettes can also cause glaucoma, Graves’ eye disease, thyroid eye disease and encourage diabetic retinopathy onset or progression. To improve your health, build a quit plan.
7. Get vitamins through balanced meals
The foods you eat every day can improve your eye health. Eating foods rich in vitamins A, C and E, beta-carotene, omega-3 fatty acids, lutein, zeaxanthin and zinc can help cellular growth, lower eye tissue inflammation and limit free radicals that can damage your eyes.
To get the right nutrients for your eyes, eat balanced meals by including some of these foods in your regular diet, as recommended by the American Academy of Ophthalmology:
- Vitamin A and beta-carotene: Apricots, carrots, cantaloupe, sweet potatoes, red pepper, ricotta cheese, mango
- Vitamin C: Grapefruit, oranges, lemons, tangerines, peaches, strawberries, tomatoes, red bell pepper
- Vitamin E: Avocados, almonds, peanut butter, wheat germ, sunflower seeds
- Omega-3: Halibut, sardines, salmon, tuna, trout
- Lutein and Zeaxanthin: Collards, broccoli, eggs, peas, kale, spinach, romaine lettuce, turnip greens
- Zinc: Lima beans, kidney beans, black-eyed peas, lean red meats, oysters, fortified cereals, poultry
Carrots provide vitamin A and beta-carotene, which can be great for your eyes.
Read more: Best Vitamins and Supplements for Eye Health
8. Keep from rubbing your eyes
Habitually rubbing your eyes could cause eye damage or infections. Dry eyes and eye strain can make you want to rub your eyes, and some may rub them too much or too hard. This can lead to issues such as reduced or blurry vision, headaches, inflammation and eye and light sensitivity. Another reason to avoid eye rubbing is that bacteria or viruses on your fingers or hands could lead to conjunctivitis, commonly called pink eye. Instead of rubbing your eyes, use eye drops or saline to clean your eyes and keep them moist. Resist the urge and find something else to keep your hands busy until you undo the habit.
9. Don’t touch your face or eyes without washing your hands first
You should always wash your hands before touching your face or eyes and handling contact lenses. Almost 45 million Americans wear contact lenses, and around one in three wearers develop complications, with one in five infections from contact lenses causing corneal damage.
Plus, there’s no telling what germs might have already contaminated an object you’ve touched. The CDC reports that washing your hands regularly can lower your risk of respiratory illness by up to 20% and diarrheal illness by up to 30%.
10. Remove makeup daily
After a long day, the last thing you might think about is removing your eye makeup before you get into bed. Doing so benefits your eye health and can lower your risk of blepharitis or eyelid inflammation, according to the Optometrists Network.
You should also adopt good makeup practices that can save your skin and eyes, such as only using products made for eyes, replacing your makeup often (especially after an eye infection), not applying eye makeup in the inner lids and never sharing eye makeup. If you use brushes or sponges to apply eye makeup, wash them regularly.
While you can’t make your eyesight better, you can prevent further damage and vision problems when you eat a diet with the right vitamins, spend some time outdoors with sunglasses and exercise.
Yes, you can feel strain, dry eyes, blurred vision and more from spending too much time looking at a screen as well as being more likely to be nearsighted.
