Your eyes are kind of a big deal. They let you soak in sunsets, binge-watch your favourite shows and spot that friend across the coffee shop who’s pretending they didn’t see you. They’re also your personal tour guides through life’s big (and small) moments – from marvelling at vibrant autumn leaves to hunting for your keys when they mysteriously vanish.
But just like the rest of your body, your eyes need a little TLC to stay sharp and healthy. And here’s the thing – protecting your vision doesn’t mean a complete lifestyle overhaul or swearing off screens forever (because, let’s be honest, that’s not happening). In fact, a few small tweaks to your daily routine can make a world of difference.
So, how can you protect your eyes and vision? Good news – it’s easier than you think! From fuelling up on eye-loving nutrients to giving your peepers well-deserved screen breaks, we’ve rounded up seven simple (but seriously effective) tips to keep your eyes feeling fresh and focused.
1. Get outside – your eyes will thank you
Fresh air, sunshine and a break from screens? Yes, please! Spending time outdoors helps your eyes relax by focusing on things far away.
Why nature wins:
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Natural light is a vision booster, especially for kids.
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Looking at distant objects gives your eyes a well-earned break.
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Bonus: your mental health gets a boost, too.
Pro tip: aim for at least two hours a day outside – a walk around the block or reading on your balcony counts.
2. Move your body, protect your vision
It’s worth forking out for that gym membership — regular exercise doesn’t just tone your legs; it also helps your eyes. National Eye Institute research shows aerobic activities like walking, swimming or dancing can reduce eye pressure, lowering your risk of glaucoma.
Why exercise rocks for eyes:
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Boosts blood flow to the eyes.
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Protects against age-related macular degeneration (AMD).
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Helps keep those tiny eye blood vessels healthy.
Pro tip: aim for 30 minutes of movement most days. Even a dance break in your living room works!
3. Eat your way to sharp vision
Turns out, carrots aren’t the only snack that’s eye-approved. Your eyes are big fans of foods packed with vitamins, antioxidants, and omega-3 fatty acids. A colourful diet packed with spinach, kale, leeks, red peppers, avocados, peaches and blueberries can help slow down age-related macular degeneration (AMD). Sardines, mackerel and tuna are swimming with omega-3 fatty acids, which can help soothe dry, itchy eyes. And while munching on carrots won’t exactly give you superhero night vision, they do contain beta carotene, which your body converts into vitamin A – a must-have for producing rhodopsin, the protein that helps your eyes see in low light.
Stock up on these eye-loving goodies:
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Leafy greens: spinach and kale are superfoods for your retinas.
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Fatty fish: hello, omega-3s! Salmon and sardines keep your eyes hydrated.
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Citrus fruits: oranges and lemons bring the vitamin C your eyes crave.
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Nuts and seeds: almonds are packed with vitamin E, fighting off pesky free radicals.
Pro tip: try a trail mix with walnuts, blueberries and a sprinkle of dark chocolate for a vision-boosting treat. Explore which other foods are good for your eyes and discover the best vitamins and supplements for eye health.
4. Throw shade (at the sun)
Sunglasses aren’t just for looking cool (let’s be honest, they do help though). They’re your ultimate defence against harmful UV rays that can lead to cataracts, macular degeneration and other eye issues.
Sunglass shopping 101:
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100% UVA and UVB protection is a must.
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Polarised lenses reduce glare – perfect for driving or beach days.
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Oversized frames = more coverage, more protection.
Pro tip: wear daily disposable contact lenses to up the UV protection – and save on prescription sunglasses costs. Find out more.
5. Book that eye exam (seriously)
Even if your vision seems fine, your eye doctor can spot sneaky issues early on. Some conditions, like glaucoma, show no symptoms until the damage is done.
When to check in:
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Every one to two years if you’re under 45.
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Every year if you’re over 45 or wear contact lenses.
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ASAP if you notice any changes in your vision.
Pro tip: your optometrist can also catch early signs of health issues like diabetes or high blood pressure. Knowing when to see an optician is key – read our guide to eye health.
6. Hydrate those eyes
Dry eyes? Blame it on screens, air conditioning or even just not blinking enough (we’re all guilty of that mid-scroll stare). Keep your eyes feeling fresh with these tips:
Stay hydrated:
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Drink plenty of water – your whole body (eyes included) will thank you.
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Use a humidifier to add moisture to dry indoor air.
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Try artificial tears if your eyes feel scratchy or tired.
Pro tip: daysoft daily disposables are ultra-hydrating and fresh, reducing dryness without the fuss. No cleaning, no storing – just happy eyes!
7. Blink, break and beat screen strain
Screens are practically glued to our hands — but too much time staring at them can lead to digital eye strain. Think dry eyes, headaches and that “my eyeballs are exhausted” feeling.
Save your eyes with the 20-20-20 rule:
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Every 20 minutes, look at something 20 feet away for 20 seconds.
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Blink more (it’s like a mini spa day for your eyes).
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Adjust screen brightness to avoid glare and squinting.
Pro tip: read our article The Low-Down On Eyes and Screens for more ways to avoid eye strain.
Ready to see your future clearly?
Following these seven tips is a great way to care for your eyes –and it doesn’t have to be complicated. A little outdoor time, regular check-ups and some extra leafy greens on your plate can work wonders.
And if you’re a contact lens wearer, using daysoft daily disposables makes it even easier:
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No fuss, no buildup: a fresh lens every day means cleaner, healthier eyes.
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Convenience: no cleaning or storage needed.
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Comfort: designed to keep your eyes hydrated all day.
Try daysoft daily disposable contact lenses and experience the difference.
