Healthy Vision Month: 8 Tips to Protect Your Eyes

Your eyes are your windows to the world—and yet, many of us take our vision for granted until something goes wrong. That’s why every May, we observe Healthy Vision Month, a national initiative led by the National Eye Institute to raise awareness about eye health and encourage people to take care of their eyes.

Whether you wear glasses, contacts, or have perfect vision, taking steps to maintain your eye health is essential at every age. Here are 8 practical tips to keep your vision sharp and your eyes in great shape.

1. Get a Comprehensive Dilated Eye Exam

Many serious eye conditions—like glaucoma, macular degeneration, and diabetic retinopathy—don’t show early symptoms. A comprehensive dilated eye exam can detect problems before they cause permanent damage. Aim to get this exam at least once every 1–2 years, especially if you're over 40 or have a family history of eye disease. 

2. Know Your Family’s Eye Health History

Speaking of family history—did you know that many eye conditions are hereditary? If your parents or siblings have vision issues, you may be at greater risk. Talk to your relatives and share this information with your eye doctor.

3. Eat for Your Eyes

Your diet plays a big role in maintaining eye health. Load your plate with:

• Leafy greens (like spinach and kale)

• Colorful fruits and vegetables (especially those rich in vitamin C)

• Omega-3 fatty acids from fish like salmon or flaxseed

• Zinc-rich foods like nuts, beans, and whole grains

These nutrients help reduce the risk of age-related macular degeneration and cataracts.

4. Protect Your Eyes from UV Rays

Just like your skin, your eyes need protection from the sun. Wear sunglasses with 100% UVA and UVB protection, even on cloudy days. Bonus tip: wraparound frames offer even more coverage.

5. Give Your Eyes a Break from Screens

Staring at screens for long periods can lead to digital eye strain—symptoms like dryness, blurred vision, and headaches. Follow the  20-20-20 rule:

Every 20 minutes, look at something 20 feet away for 20 seconds.

And don’t forget to blink—it keeps your eyes moist and reduces strain.

6. Keep Your Hands and Lenses Clean

Avoid eye infections by practicing good hygiene. Wash your hands before touching your eyes or handling contact lenses. Replace lenses as recommended, and never sleep in contacts unless approved by your eye doctor.

7. Stay Active and Manage Chronic Conditions

Regular physical activity helps maintain healthy blood flow to the eyes. If you have diabetes, high blood pressure, or high cholesterol, managing these conditions is key to preventing related eye diseases.

8. Don’t Smoke (or Quit if You Do)

Smoking significantly increases your risk for cataracts, macular degeneration, and optic nerve damage. The good news? Quitting helps reduce those risks over time, no matter your age.

Take a Vision Forward Approach

Healthy Vision Month is a great time to prioritize your eye care routine. Simple lifestyle changes can go a long way toward protecting your sight and preventing vision loss.