Protect your eyes: Simple steps for screen-heavy lifestyles

Spending nine or more hours a day staring at a screen is part of my job as a writer and editor for our newspaper’s online team. Over time, I realized that preserving my eye health was not just about comfort. It is essential for performing my work, seeing my loved ones, and enjoying simple joys like sunsets, paintings, or aesthetic photos.

Eye care is about keeping your eyes healthy through good daily habits, regular checkups, and treatment when needed. Some eye diseases can lead to vision loss without early warning signs, so it is important to catch them early.

Healthcare professionals advise several steps to maintain eye health. First, give your eyes a rest. Spending long hours on digital screens reduces blinking, which can cause dryness and tired eyes. The 20-20-20 rule is simple: every 20 minutes, look about 20 feet in front of you for 20 seconds.

Lighting also matters. Brighten your space to reduce strain and help your eyes see comfortably. If you wear contacts, wash your hands before handling them and follow cleaning instructions. Avoid rubbing your eyes, which can transfer dirt and bacteria and cause irritation or infection.

Nutrition and lifestyle habits have a strong impact on eyesight. Eat a balanced diet rich in fruits, vegetables, and dark leafy greens such as spinach, kale, or collard greens. Include fish high in omega-3 fatty acids, like salmon, tuna, and halibut. Maintain a healthy weight, get regular exercise, and avoid smoking. Smoking increases the risk of age-related eye diseases and can damage the optic nerve.

Protective eyewear is important, whether outdoors or at work. Sunglasses that block 99 to 100 percent of UVA and UVB radiation prevent cataracts and macular degeneration. Use protective goggles for certain sports, factory work, construction, and home projects. Keep your glasses and contacts in good condition.

Sleep and relaxation are also crucial. Eye strain is a risk factor for many eye problems. A good night’s sleep helps reduce fatigue and supports eye health.

Regular checkups remain key. Comprehensive dilated eye exams detect common vision problems and diseases such as cataracts, glaucoma, diabetic retinopathy, and macular degeneration. These exams are recommended every one to two years for most adults, or annually for those with diabetes, high blood pressure, or a family history of eye disease.

Early detection, preventive habits, and small daily steps can help maintain vision. Protecting your eyes is not just about avoiding cost or inconvenience. It is about preserving the ability to work, experience beauty, and live fully.