*Updated May 2026

Key takeaways about taking care of your eye health:

• Many eye conditions have no early symptoms, which is why it’s important to prioritize annual eye exams. Regular checkups can catch diseases like glaucoma and cataracts before they progress.
• Your lifestyle choices directly impact your eye health. What you eat, how much you smoke, and how long you spend on screens all play a significant role in protecting or damaging your vision over time.
• Prevention is your best defense against eye diseases. Whether it’s wearing UV-blocking sunglasses, following the 20-20-20 rule, or loading up on lutein-rich foods, small daily habits add up to long-term eye health.

You rely on your eyes to see and experience the world. If you don’t care for them, poor eye health can lead to disease, damage, and even blindness.

Here are five ways to improve and maintain your eye health and ensure your vision stays clear for years to come.

Ways to improve your eye health

Taking care of your eyes doesn’t have to be complicated. From the foods you eat to the habits you build, small changes can make a big difference in protecting your vision.

Schedule routine eye exams

You already know it’s important to make regular visits to your doctor or dentist for checkups. You should also prioritize seeing your eye doctor for a comprehensive eye examination. It can help keep tabs on your eye health.

Even if you have 20-20 vision, eye exams do more than just monitor how well you can see; they can help detect other medical conditions and eye diseases such as glaucoma or cataracts. Many eye conditions are asymptomatic early on. Therefore, it’s important to schedule annual eye exams. Doing so can help detect diseases before they worsen.

Pro tip: Vision insurance promotes positive eye health and can help keep you from paying high out-of-pocket rates on procedures not covered by your medical insurance. With our DeltaVision® plans, we can help cover vision care costs to keep your eyes healthy and support your overall health.

Avoid smoking to protect against diseases

Smoking can lead to the development of two severe eye conditions: age-related macular degeneration (AMD) and cataracts, both of which can lead to serious vision loss or blindness if left untreated.

Furthermore, individuals who smoke cigarettes are two to three times more likely to develop cataracts and up to four times more likely to develop AMD than those who don’t smoke. Quitting smoking is one of the best ways to take care of your eye health.

Focus on nutrition to maintain eye health

What you eat also plays a huge role in your eye health. A diet rich in vitamins, antioxidants, and minerals can help maintain quality vision health. Studies and observational data suggest that diets with optimal levels of vitamins C and E, lutein, and zeaxanthin can reduce cataract risk. Daily multivitamin use may also help.

The next time you’re at the grocery store, add a few foods from the list below to your cart:

• Lutein and zeaxanthin: Spinach, kale, broccoli, green peas
• Vitamin C: Oranges, grapefruit, strawberries, tomatoes
• Vitamin E: Sweet potatoes, sunflower seeds, almonds, flaxseed oil
• Essential fatty acids: Salmon, tuna, sardines
• Zinc: Red meat, oysters, pumpkin seeds, peanuts
• Vitamin A: Liver, egg yolk, dairy products

Give your eyes a break

The average person spends over six hours a day staring at a screen.Because of excess screen time, individuals are becoming susceptible to a digital eye strain known as computer vision syndrome.

Your eyes work extra hard to make out words and images on the screen. This added strain can lead to long-lasting effects on your eye health, like eye fatigue, dry and irritated eyes, loss of focus flexibility, nearsightedness, and retinal damage.

To help reduce digital eye strain and improve eye health, the American Optometric Association recommends the 20-20-20 rule. Every 20 minutes, take a 20-second break to look at something 20 feet away.

Protect your eyes from damage

If you work in the labor industry, especially in jobs like construction, you may be prone to eye injuries from dust, penetration, heat, radiation, and various chemicals. Therefore, it’s essential to follow certain precautions when on-site to protect your eyes from damage:

1. Wear the right gear (goggles, safety glasses, or other eye protection)
2. Restrict access to worksites during times when accidents are more likely to happen
3. Undergo proper training

UV radiation from the sun is also to blame for the development of severe eye conditions like cataracts, macular degeneration, corneal sunburn, or even conjunctival cancers.

Luckily, there are steps you can take to keep your eyes healthy while still enjoying the outdoors:

1. Wear sunglasses even on cloudy days
2. Always choose sunglasses that block 99-100% of UVA and UVB light
3. Wear a hat with at least a three-inch brim
4. Use sunscreen with an SPF of 15 or higher around your eyes
5. Be sure to take protective steps when on snow and water

Small changes make a big impact on eye health

Your vision is one of your most valuable assets, and protecting it starts with simple, everyday choices. By eating well, limiting screen time, avoiding smoking, staying protected outdoors, and keeping up with routine eye exams, you can maintain healthy eyes now and for years to come.

Learn more about how Delta Dental’s vision benefits can support your eye health.

If you or your loved ones spend time close to a smart device, computer, or even a book, they may be at a higher risk of developing myopia, often called nearsightedness.

*Updated January 2025

We often associate exercise with benefits like weight management, cardiovascular health, and improved mood. However, did you know that regular physical activity might also help protect your vision?

Protect your vision by moving your body

Maintaining an active lifestyle isn’t just beneficial for your body. It can positively impact your eye health too. Several studies have indicated that there’s a correlation between regular exercise and a reduced risk of certain eye conditions that may cause vision loss.

Exercise may protect your vision by lowering risk of age-related macular degeneration

Age-related macular degeneration (AMD) is a common cause of vision loss among older adults. While AMD doesn’t cause complete blindness, it may make it difficult to read, drive, and even see faces.

Now, researchers may have found a way for people to lower their risk of developing AMD or slow down its progression through exercise.

A study from The Scientific Journal of The Royal College of Ophthalmologists found that engaging in regular physical activity has been associated with a decreased risk of developing AMD. In the longitudinal study, researchers found that participants who engaged in an active lifestyle over 15 years reduced their risk of developing AMD by 70%.

While the reasons behind the association aren’t clear, the study suggests that “Physical inactivity has been associated with the development of precursors for AMD in the form of macular drusen and may facilitate the progression of vision loss and AMD severity through inflammation and endothelial dysfunction.”

Exercise can protect your vision by reducing the likelihood of developing glaucoma

Physical activity may not only safeguard against AMD. The same study found that moderate exercise may have a protective effect against glaucoma as well.

Elevated intraocular pressure (IOP) is a significant risk factor for glaucoma, and exercise has been shown to help regulate and reduce this pressure.

In a study from the Indian Journal Ophthalmology, published in the National Library of Medicine, researchers found that study participants had a reduction in intraocular pressure after aerobic exercise (AE) in both healthy and primary open-angle glaucoma (POAG) eyes.

The study goes on to suggest that “These results laid down some groundwork for the possibility of the potential use of AE as a beneficial lifestyle modification for IOP reduction in POAG patients.”

These findings are especially significant for people who aren’t benefiting from IOP reducing medications or surgeries.

Exercise protects your vision by promoting better blood circulation in the eyes

Exercise promotes better blood circulation throughout the body, including the tiny blood vessels in the eyes. Adequate blood flow ensures that the eyes receive essential nutrients and oxygen, contributing to overall eye health. This improved circulation can potentially reduce the risk of conditions related to poor blood flow in the eyes, such as diabetic retinopathy.

Protect your vision with more than just exercise

While exercise can help to protect your vision, it’s equally important to get regular eye checkups. Comprehensive eye exams can detect potential issues early, allowing for timely intervention and treatment.

Prioritize your health, stay active, and don’t forget to schedule regular eye examinations to keep your vision sharp and clear for years to come.

If you want more ideas to protect your vision, read “The sun and our vision: Prevent eye damage from the sun.”