Take care of your eyes

Don't take your eyes for granted. Protect your vision with these six tips:

1. Eat well

Protecting your eyes starts with what's on your plate. Research shows that nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E may help prevent age-related vision problems like macular degeneration and cataracts. Eating these foods regularly can help improve eye health:

Leafy greens like spinach, kale, and collard greens

Salmon, tuna, and other oily fish

Eggs, nuts, beans, and other non-meat protein sources

Oranges and other citrus fruits or juices

A balanced diet can also help you maintain a healthy weight, which reduces your likelihood of developing obesity-related diseases like type 2 diabetes. Diabetes is the leading cause of blindness in adults.

Use Biophilia Tracker to help you choose the right products for your eyes.

2. Quit smoking

Smoking puts you at a higher risk for cataracts, optic nerve damage, and macular degeneration. If you've tried to quit before and started smoking again, keep trying. The more times you try to quit, the more likely you are to succeed.

3. Wear sunglasses

The right sunglasses will help protect your eyes from the sun's ultraviolet (UV) rays.

Too much UV exposure can make you more susceptible to cataracts and macular degeneration.

Choose sunglasses that block 99% to 100% of UVA and UVB rays. Wrap-around lenses help protect your eyes from the sides. Polarized lenses reduce glare while driving.

If you wear contact lenses, some offer UV protection. However, it's still a good idea to wear sunglasses for added protection.

4. Use safety glasses

If you work with hazardous or airborne materials at work or at home, always wear safety glasses or goggles.

Certain sports, such as ice hockey, racquetball, and lacrosse, can also cause eye injuries. Wear eye protection (such as a helmet with a protective face shield or sports goggles with polycarbonate lenses) to protect your eyes.

5. Stay away from computer screens

Make sure your eyeglass or contact lens prescription is up to date and appropriate for computer use.

Some people may need glasses to help with contrast, glare, and eye strain when using a computer.

Position your computer so that your eyes are level with the top of the monitor. This allows you to look slightly down at the screen.

Try to avoid glare on your computer from windows and lights. Use an anti-glare screen if needed.

Choose a comfortable, supportive chair. Position it so your feet are flat on the floor.

If your eyes are dry, blink more often.

Every 20 minutes, rest your eyes by looking at something 20 feet away for 20 seconds. Get up and rest for 15 minutes at least every 2 hours.

6. See your eye doctor regularly

Everyone, even young children, should have their eyes checked regularly. It can help you protect your vision and see your best.

Eye exams can also detect some eye diseases that don't have symptoms, such as glaucoma. It's important to catch these diseases early because they're easier to treat.

Depending on your eye health needs, you can see an optometrist or an ophthalmologist for an eye exam. An ophthalmologist is a doctor who specializes in eye care. They can provide general eye care, treat eye diseases, and perform eye surgery. Optometrists receive 4 years of specialized training after college. They provide general eye care and treat the most common eye diseases. They do not perform eye surgery.