Eight simple ways to upgrade your (and your family’s) eye health

4 April 2024




A close-up photo of a human eye.

Our eyes are precious assets, yet they often endure significant strain in our modern lifestyles, especially with the increasing screen time at work and home. Neglecting your eye health can lead to short-term discomfort and long-term vision problems. Fortunately, adopting some simple practices can significantly reduce the risk of eye strain and safeguard your vision for years to come.


1. Adopt the 20-20-20 rule


At work and home, prolonged screen time is a strain on your eyes. To avoid this, every 20 minutes, look at something 20 feet (6 metres) away for at least 20 seconds. This brief pause allows the eyes to relax and refocus, reducing strain.


2. Upgrade your lighting


Avoid harsh overhead lighting and minimize glare from windows or reflective surfaces. Position your computer screen to reduce glare and adjust brightness levels to a comfortable setting.


3. Make your workstation eye-friendly


Position your computer screen at eye level, about an arm’s length away, to reduce strain. Consider using an anti-glare screen or blue light filter to minimize the impact of digital screens on your eyes.


4. Boost your nutrition and water intake


Stay hydrated throughout the day to maintain eye moisture and prevent dryness. Additionally, consume a balanced diet rich in nutrients beneficial for eye health, such as omega-3 fatty acids, vitamin C, vitamin E, and zinc. Incorporate foods like leafy greens, fish, nuts, and citrus fruits into your meals.


5. Nip any vision problems in the bud


Schedule comprehensive eye exams with an optometrist or ophthalmologist regularly, even if you don’t currently experience vision problems. These exams can detect early signs of eye conditions like glaucoma, cataracts, or macular degeneration, allowing for timely intervention and treatment.


6. Get some protection


When engaging in activities that pose a risk to eye safety, such as working with power tools or participating in sports, wear appropriate protective eyewear. Safety glasses or goggles can shield your eyes from debris, chemicals, or potential impact injuries.


7. Optimise your bedtime routine


Excessive screen time before bedtime can disrupt sleep patterns and contribute to eye strain. Aim to reduce screen exposure at least an hour before bedtime to allow your eyes to relax and promote better sleep quality.


8. Don’t forget the kids!


Encourage children to follow the 20-20-20 rule as well, especially with the increasing use of digital devices for learning and entertainment. Establish healthy screen time limits and encourage outdoor activities to promote overall eye health.


Prioritizing eye health is essential for maintaining comfort and preventing vision problems as we age. By incorporating simple habits into our daily routines, such as taking breaks from screens, optimizing lighting and ergonomics, staying hydrated, and scheduling regular eye exams, we can protect our vision and enjoy optimal eye health at work and home. Remember, small adjustments can make a big difference in preserving your precious sight for years to come.


While some eye conditions are preventable, many are not. This is where Blind Low Vision NZ can help.

If you or someone you know is experiencing vision loss that can’t be corrected with the help of spectacles, give us a call on 0800 24 33 33,or email


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