Looking after your eyes is one of the most important investments you can make in your long-term health. Many serious eye conditions are preventable or manageable if caught early, and a few simple daily habits can significantly reduce your risk. Here are the key steps recommended by UK eye care professionals.
Attend regular eye tests. This is the single most important action for protecting your sight. Many conditions — including glaucoma, diabetic retinopathy, and macular degeneration — develop without symptoms until significant damage has occurred. A routine eye test can detect these problems years before you notice anything wrong. The College of Optometrists recommends testing at least every two years for most adults, and annually if you are over 70, have diabetes, or have a family history of eye disease.
Protect your eyes from ultraviolet light. UV exposure is linked to an increased risk of cataracts, macular degeneration, and growths on the eye surface. Wear sunglasses that carry the CE or UKCA mark and offer 100% UV-A and UV-B protection whenever you are in bright sunlight. A wide-brimmed hat provides additional protection. This is important year-round, not just in summer — UV levels can be significant on overcast days and at altitude.
Eat a diet that supports eye health. Research consistently links a diet rich in leafy green vegetables (spinach, kale, broccoli), colourful fruits (berries, oranges), oily fish (salmon, mackerel, sardines), nuts, and seeds with a reduced risk of age-related eye conditions. The antioxidants lutein and zeaxanthin, found in high concentrations in leafy greens and eggs, are particularly important for protecting the macula. Omega-3 fatty acids from oily fish support healthy tear film and may help with dry eye.
Stop smoking. Smoking is one of the most significant modifiable risk factors for both cataracts and macular degeneration. Smokers are up to four times more likely to develop AMD than non-smokers. It also worsens diabetic retinopathy and dry eye. Quitting at any age reduces your risk — your GP can provide support through NHS Stop Smoking services.
Manage screen time wisely. Prolonged screen use reduces your blink rate by up to 60%, contributing to dry, tired eyes. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet (6 metres) away for at least 20 seconds. Ensure your screen is positioned slightly below eye level, adjust brightness to match your surroundings, and consider using a blue light filter in the evening to support healthy sleep patterns.