Protect Your Vision: What to Avoid and How to Improve Eye Health

Your eyes are among your most important sensory organs, and while some vision changes are natural with age, many risk factors are modifiable. Research and expert eye health organisations offer clear advice on what behaviours to avoid and what habits you can adopt to preserve your vision over time.

What to Avoid to Protect your Vision

Smoking and Tobacco Exposure

Smoking is one of the strongest modifiable risk factors for eye disease. It increases inflammation and oxidative stress in the eye, contributing to conditions like age-related macular degeneration (AMD), cataracts, glaucoma, and optic nerve damage. Even second-hand smoke can harm eye development in children. Quitting smoking significantly reduces these risks.

Prolonged Unprotected UV Exposure

Ultraviolet (UV) radiation from the sun can damage the lens and retina and is linked scientifically to conditions such as cataracts and AMD. Avoid excessive sun exposure without proper eye protection.

Extended, Uninterrupted Screen Time

Prolonged use of computers, phones, and tablets is linked to digital eye strain (sometimes called computer vision syndrome), which can cause dry eyes, blurred vision, headaches, and discomfort. Research shows that screen use, especially without breaks, proper lighting, or appropriate viewing distance, contributes to these symptoms and may worsen refractive stress.

Poor Contact Lens and Eye Hygiene

Improper handling of contact lenses can increase risk of infection and irritation. Avoid sleeping in lenses not approved for overnight use and follow cleaning protocols to minimise risk of keratitis and other infections.

Neglecting Regular Eye Tests

Many serious eye conditions, like glaucoma and diabetic retinopathy, can develop with no early symptoms. Skipping regular eye exams means missing early detection and treatment opportunities that could prevent significant vision loss.

Improvements You Can Make to Support Your Eye Health

• Get regular comprehensive eye tests as routine dilated exams help catch eye diseases (glaucoma, AMD, diabetic eye disease) before vision loss occurs. A dilated exam gives the best view of internal eye structures.
• Wear proper UV-blocking sunglasses that block 99–100% of UVA and UVB rays. UV protection helps reduce risk of cataracts and long-term retinal damage.
• Practice the 20-20-20 rule for screens to reduce digital eye strain. Looking away from your screen every 20 minutes, focusing on something at least 20 feet away for 20 seconds helps relax focusing muscles and encourages blinking.
• Eating a vision friendly diet rich in leafy greens, colourful fruits and vegetables, and fatty fish provides nutrients like lutein, zeaxanthin, omega-3 fatty acids, and antioxidants that support retinal health and may slow AMD progression.
• Maintaining overall health like physical activity and healthy weight management can lower your risk of chronic conditions like diabetes and hypertension that are linked to vision impairment.
• Wearing protective glasses like safety glasses or goggles when working with tools, in sports or in environments with flying debris to prevent traumatic eye injuries.