Your eyes are your window to the world, but how often do you stop to care for them?
From work emails and online meetings to TV time and phone scrolling, our eyes are under more pressure than ever. That’s why Eye Care Awareness Month (21 September – 18 October) is a great reminder to prioritise your vision — not just when something goes wrong, but as part of your everyday wellness routine.
Here are six simple, proactive habits to help keep your eyes healthy, clear and comfortable.
1. Follow the 20-20-20 Rule
Staring at screens all day? You’re not alone. Digital eye strain can cause dryness, blurry vision, and headaches. The 20-20-20 rule helps reduce strain:
Every 20 minutes, look at something 20 feet away for 20 seconds.
This gives your eyes a break and helps them refocus naturally.
2. Eat for Eye Health
What you put on your plate plays a role in how well you see. Nutrients like vitamin A, lutein, zeaxanthin, and omega-3 fatty acids support long-term eye function.
Top eye-friendly foods:
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Leafy greens (spinach, kale)
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Carrots and sweet potatoes
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Fatty fish (like sardines or salmon)
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Eggs
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Citrus fruits
3. Wear Sunglasses Year-Round
UV rays don’t take a break — even on cloudy days. Protecting your eyes from sun exposure helps reduce the risk of cataracts, macular degeneration, and sun-related eye damage.
Choose sunglasses that block 100% UVA and UVB rays and wear a wide-brimmed hat for extra protection.
4. Keep Your Hands (and Lenses) Clean
Your eyes are sensitive — and easy to infect if exposed to bacteria or irritants.
Always wash your hands before touching your eyes, especially if you wear contact lenses. Clean your lenses as recommended and never sleep in them unless your optometrist says it’s safe.
5. Stay Hydrated
Dry, itchy eyes? You might be dehydrated. Staying hydrated helps keep your eyes moist and comfortable, especially in dry or air-conditioned environments.
Drink plenty of water throughout the day, and consider using a humidifier if indoor air is dry.
6. Get Regular Eye Exams
Even if your vision seems fine, routine eye check-ups can detect issues early — including glaucoma, diabetes-related eye conditions, and age-related changes.
Adults should have an eye exam at least every 2 years, or more frequently if recommended by an eye care professional.
Looking after your child’s eyes?
Limit excessive screen time, encourage outdoor play, and ensure your child has an eye test before starting school or if they show signs of struggling with vision (squinting, sitting too close to screens, frequent headaches, etc.).
Why it matters:
Your eyesight is part of your overall health — and prevention is always better than cure. By adopting these daily habits, you’re not only protecting your vision today but also supporting your eye health for the future.
Note: This article is intended for general awareness. For personalised advice or concerns, consult a registered optometrist or healthcare provider.