New Year, Clearer Vision: Simple ways to keep your eyes healthy in the new year
The start of a new year often inspires us to reset our routines, recommit to healthy habits, and take better care of ourselves. While many people focus on fitness or nutrition, there’s one part of your wellness routine that deserves just as much attention, your eyes.
Your eyes work hard every day, whether you’re reading, scrolling, driving, or spending long hours on a screen. As life gets busier and digital demands continue to grow, caring for your vision is more important than ever. The good news is, a few small habits can make a big difference.
Here are simple, sustainable ways to keep your eyes feeling their best this year:
1. Practice the 20-20-20 Rule
If you spend your days looking at a screen, your eyes are doing more heavy lifting than you think. Digital devices reduce how often we blink, which can lead to dryness, fatigue, and blurred vision.
An easy fix: Follow the 20-20-20 rule.
Every 20 minutes, look at something 20 feet away for 20 seconds. While you’re at it, exaggerate your blinking to help keep the surface of your eyes moist and refreshed.
It’s a small habit that can make a big difference, especially during long workdays.
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How often should I really take breaks from screens if I work on a computer all day?
Ideally, every 20 minutes using the 20-20-20 rule. If that’s not realistic, aim for a longer break every hour—standing up, stretching, and looking at something far away. Even a short reset helps reduce strain.
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Does the 20-20-20 rule actually work?
Yes. It relaxes the focusing muscles in your eyes and encourages blinking, which reduces dryness and fatigue. It’s an easy, science-backed habit for anyone who uses screens frequently.
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What are signs that I’m experiencing digital eye strain?
Common symptoms include dry eyes, blurred vision, headaches, eye fatigue, difficulty focusing, light sensitivity, and neck/shoulder tension. These typically improve once you rest your eyes.
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Is blue light from screens harmful to my eyes? Should I use blue-light-blocking glasses?
Blue light from screens isn’t known to cause eye disease, but it can contribute to digital strain and may affect sleep. Blue-light glasses can help reduce discomfort for some people, especially in the evening, but they’re not essential for eye health.
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What’s the difference between dry eyes and eye fatigue?
Dry eyes occur when your eyes don’t produce enough tears or they evaporate too quickly. Eye fatigue is overuse of the eye muscles from focusing too long. They often happen together, especially with screen use.
2. Schedule Your Annual Eye Exam
Just like regular checkups for your teeth or overall health, annual eye exams are essential. Even if your vision feels stable, an optometrist can spot early signs of conditions like glaucoma, cataracts, or macular degeneration, often before you notice symptoms.
Think of it as preventive care for your eyes.
Start the year strong by making that appointment now.
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How do I know if I need glasses or a new prescription?
Signs include squinting, headaches, blurred vision, difficulty reading or seeing at a distance, or needing brighter light. If you notice change, or it’s been over a year, schedule an exam.
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What happens during an annual eye exam?
Your optometrist checks vision, eye alignment, eye pressure, and the health of internal structures like the retina and optic nerve. These tests help catch issues early, even if your vision seems fine. Read more about what to expect at an eye exam here.
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How early should children start getting eye exams?
Many experts recommend an exam between 6–12 months, again at 3 years, before starting school, and then annually. Early detection is crucial for healthy vision development.
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Do I need an exam even if my vision seems fine?
Yes. Some eye conditions show no symptoms early on. Annual exams can detect problems before they affect your vision.
3. Eat Foods That Support Eye Health
What you put on your plate affects more than your energy, your diet plays a major role in supporting healthy vision.
Try adding more of these eye-friendly foods:
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Leafy greens like spinach and kale (rich in lutein and zeaxanthin)
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Carrots for beta carotene
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Omega-3s, found in salmon, tuna, flaxseed, and walnuts
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Colorful produce like bell peppers, blueberries, and oranges
A balanced diet fuels your body, and your eyes, with the nutrients they need to function their best.
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What vitamins or supplements support eye health?
Key nutrients include vitamins A, C, and E, lutein, zeaxanthin, zinc, and omega-3 fatty acids. Most people get enough through a balanced diet, but supplements may help if recommended by your doctor.
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Can improving my diet really make a difference in my vision?
Absolutely. Nutrients like omega-3s support tear production; leafy greens protect the retina; and antioxidants help prevent age-related conditions.
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Do contact lenses contribute to dry eyes?
They can. Contacts reduce oxygen flow and can increase evaporation of tears. Proper cleaning, wearing them for the recommended hours, and using rewetting drops can help.
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Are there habits that can damage my eyes over time?
Yes, rubbing your eyes, sleeping in contacts, skipping sunglasses, smoking, and ignoring dryness or irritation can lead to long-term issues.
4. Wear Sunglasses All Year Long
UV protection isn’t just for sunny summer days. The sun’s ultraviolet rays can damage your eyes year-round, even in winter or on cloudy days.
A good pair of sunglasses helps protect against:
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Cataract development
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Macular degeneration
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Corneal damage
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Wrinkles and skin cancer around the eyes
Look for sunglasses labeled 100% UVA/UVB protection and keep them handy wherever you go.
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What should I look for when buying sunglasses?
Choose lenses labeled 100% UVA/UVB protection. Polarized lenses reduce glare but don’t replace UV protection. Fit and comfort matter, too.
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Can UV exposure in winter really harm my eyes?
Yes. Snow can reflect up to 80% of UV rays, increasing exposure. Cloudy days can still allow UV through, so sunglasses are a year-round must.
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Do prescription glasses offer any UV protection?
Many modern lenses come with built-in UV protection, but it’s not guaranteed. Ask your provider to confirm.
5. Prioritize quality sleep
Your eyes need rest just as much as the rest of your body. Sleep deprivation can cause everything from mild discomfort to more serious side effects. Overnight, they replenish moisture, repair tissue, and get a break from the constant stimulation of screens and light.
Aim for 7–8 hours of sleep each night to help reduce dryness, eye strain, and fatigue.
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Can lack of sleep permanently affect my vision?
While occasional sleepless nights won’t cause lasting damage, chronic poor sleep can worsen dry eye, light sensitivity, and blurry vision. Long-term effects are still being studied.
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Why do my eyes feel dry in the morning even if I get enough sleep?
Factors include sleeping with fans or heaters, not fully closing your eyelids at night (a condition called nocturnal lagophthalmos), and underlying dry eye disease.
Start the new year with healthier habits
Healthy vision supports your work, your hobbies, your independence, and your everyday comfort. By adding a few simple habits to your routine, you can protect your eyes now—and set yourself up for clearer, more comfortable vision in the months and years ahead.
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