Complete Eye Health Guide
Everything you need to know about maintaining healthy vision and protecting your eyes
Daily Eye Care Routine
Morning Routine
- Gently clean your eyes with warm water
- Apply sunglasses before going outside
- Take your eye vitamins if prescribed
- Ensure proper lighting for reading
Evening Routine
- Remove makeup gently around eyes
- Use artificial tears if eyes feel dry
- Limit screen time before bed
- Get adequate sleep (7-9 hours)
Nutrition for Healthy Eyes
Vitamin A
Essential for night vision and preventing dry eyes
- • Carrots, sweet potatoes
- • Spinach, kale
- • Liver, fish
- • Dairy products
Omega-3 Fatty Acids
Reduce inflammation and support retinal health
- • Salmon, tuna, sardines
- • Walnuts, flaxseeds
- • Chia seeds
- • Fish oil supplements
Lutein & Zeaxanthin
Protect against macular degeneration
- • Leafy green vegetables
- • Corn, peas
- • Egg yolks
- • Orange peppers
Vitamin C
Antioxidant that supports blood vessels in eyes
- • Citrus fruits
- • Berries, kiwi
- • Bell peppers
- • Broccoli, tomatoes
Vitamin E
Protects cells from oxidative damage
- • Nuts and seeds
- • Vegetable oils
- • Avocados
- • Wheat germ
Zinc
Helps vitamin A work effectively
- • Oysters, beef
- • Pumpkin seeds
- • Chickpeas, lentils
- • Dark chocolate
Digital Eye Strain Prevention
The 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds
Additional Tips
- • Blink frequently to keep eyes moist
- • Position screen 20-26 inches away
- • Keep screen slightly below eye level
- • Use artificial tears if needed
Optimal Screen Settings
Brightness
Match your screen brightness to your surroundings
Contrast
High contrast reduces eye strain
Text Size
Increase font size to reduce squinting
Blue Light
Use blue light filters, especially at night
Protecting Your Eyes
UV Protection
Choose Quality Sunglasses
Look for 100% UV protection (UV400)
Peak Hours
Extra protection between 10 AM - 4 PM
Cloudy Days
UV rays penetrate clouds - wear protection
Safety Measures
Work Safety
Wear safety glasses for DIY projects
Chemical Protection
Use goggles when handling chemicals
Sports Safety
Protective eyewear for contact sports
Eye Exercises & Relaxation
Simple Eye Exercises
Blinking Exercise
Blink slowly and deliberately 10-15 times to refresh your eyes
Focus Shifting
Alternate focus between near and far objects every few seconds
Eye Rolling
Gently roll your eyes in circles, both clockwise and counterclockwise
Relaxation Techniques
Palming
Cover closed eyes with palms for 30 seconds to rest them completely
Warm Compress
Apply warm, damp cloth to closed eyes for 5-10 minutes
Massage
Gently massage temples and around eyes to improve circulation
When to See an Eye Care Professional
Regular Check-ups
- • Ages 20-39: Every 2-3 years
- • Ages 40-54: Every 1-2 years
- • Ages 55-64: Every 1-2 years
- • Ages 65+: Annually
- • More frequent if you have risk factors
Warning Signs
- • Sudden vision changes
- • Persistent eye pain
- • Flashing lights or new floaters
- • Double vision
- • Difficulty seeing at night