1. Eye health starts with what is on our plates. Aim to integrate more fruits and vegetables into your diet, especially leafy greens (e.g., spinach, kale, and collard greens).^1,2 Indeed, leafy greens contain carotenoids lutein, beta-carotene, and zeaxanthin, which are plant-based forms of vitamin A. An increased intake of vitamin A has been shown to decrease the risk of developing long-term eye diseases, such as cataracts and age-related macular degeneration.²
2. Along with increasing fruit and vegetable intake, the National Eye Institute also recommends engaging in more physical activity.¹ Keeping the body active will reduce the risk of overweight and obesity, which can lead to other chronic conditions, such as Type 2 diabetes, that can negatively impact vision and overall eye health.¹
3. Track any changes in vision. Squinting, blurriness, and general difficulties seeing, as well as the accompaniment of headaches and eye pain, should be reported to a healthcare provider or eye care professional.¹
4. If prescribed, always wear your glasses and/or contact lenses.¹ Without them, the eyes need to work harder to see clearly. This could evoke headaches, double vision, inability to focus, eye strain, and even weaken eye muscles.^1,3 Additionally, certain vision problems that are especially prevalent in children, such as amblyopia (a “lazy eye”) or strabismus (crossed eyes), can worsen without glasses or contacts.³
5. Wash your hands before touching your eyes/the eye area, especially when putting in or removing contact lenses. Failing to do so could result in eye infections and harmful pathogens entering the body.^1,4
6. Wear protective eye wear when necessary to avoid eye injuries.¹ Many experts suggest that households should own at least one pair of safety goggles.⁵ Wear goggles, face shields, or welding glasses during activities that involve hazardous chemicals or potentially dangerous substances, flying debris and tiny particles, or objects that could become projectiles.⁵ Face guards, visors, and various eye protectors should be used when playing certain sports as well.⁵
7.  Eye safety also includes wearing sunglasses or goggles with ultraviolet (UV) protection when outdoors.¹ According to the American Academy of Ophthalmology, UV light exposure is linked to heightened risk of eye disease and eye growths.⁷ Opt for sunglasses that block 99 or 100 percent of both UVA (long wavelength radiation correlated to skin aging) and UVB (short wavelength radiation correlated to skin burning) sun radiation.^1,7
8. Provide your eyes with a chance to rest, especially if most of your day is dedicated to staring at a computer, phone, and/or television screen.¹ Too much time staring at one object can prompt eye fatigue.¹ To allow rest, the National Eye Institute submits following the 20-20-20 rule. They explain, “every 20 minutes, look about 20 feet away for 20 seconds.”¹
9. Do not smoke. Akin to sun exposure and a sedimentary lifestyle, smoking increases the risk of eye disorders/diseases.¹ Many studies have found that being an active smoker is associated with a greater risk of age-related macular degeneration, cataracts, glaucoma, diabetic retinopathy, and dry eye syndrome.⁸ Compared with those who do not smoke, smokers are 3 to 4 times more likely to develop age-related macular degeneration, have a three-times greater risk of cataracts, are twice as likely to be affected by dry eye syndrome, and are more likely to suffer from diabetic complications that impact vision.⁸
10. Learn about and discuss familial eye conditions.¹ Providing open communication with a healthcare provider regarding family history of eye problems is essential for maintaining eye health and safety and preventing or mitigating disease.¹

Sources

1. National Eye Institute site. Healthy vision tips. Updated 26 Jun 2019. https://www.nei.nih.gov/learn-about-eye-health/nei-for-kids/healthy-vision-tips. Accessed 26 Jul 2021.
2. WebMD site. 10 foods that are good for your eyes. Updated 15 Jun 2020. https://www.webmd.com/eye-health/ss/slideshow-eyes-sight-foods.
   Accessed 26 Jul 2021.
3. Staughton J. If you need glasses, but don’t wear them, does your eyesight get worse? Updated 14 Jun 2021. https://www.scienceabc.com/humans/need-glasses-dont-wear-eyesight-get-worse.html. Accessed 26 Jul 2021