When you step outside for a walk or cook up some leafy greens for dinner, did you know you’re also keeping your eyes healthy? What you eat, how much you move, and other factors not only keep your body strong but also protect your eyes from diseases and other problems too.

Here are 10 things you can do today to boost your vision health.

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1) Eat a Nutritious, Balanced Diet 

Healthy eyes start with a healthy plate. Eating a nutritious, balanced diet helps fend off excess weight. Being overweight or obese contributes to diseases like diabetes and high blood pressure that affect eyesight. Certain nutrients, including antioxidants and omega-3 fatty acids, play a key role in overall eye health. They also help ward off age-related vision problems like cataracts and macular degeneration. For maximum vision-boosting benefits, fill up on:

• Leafy green veggies like spinach, Swiss chard, kale, and collard greens
• Red and orange fruits and veggies like bell peppers, strawberries, tomatoes, citrus fruits (including oranges, lemons, grapefruit, and limes), papaya, cantaloupe, and sweet potatoes
• Healthy plant fats, like avocados and nuts (either whole or as oils or butters), like almonds, walnuts, and sunflower seeds
• Cold-water fish like salmon, tuna, sardines, halibut, and trout

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2) Stay Active and Maintain a Healthy Weight

In general, what’s good for the heart is good for the eyes. That’s because your eyes rely on dozens of tiny blood vessels to bring nutrients and fluids to keep them healthy. One of the best ways to keep your heart and blood vessels strong is by exercising regularly. Aim for at least 30 minutes a day of moderate exercise on five or more days a week. Research shows exercise may also help prevent age-related macular degeneration (AMD). 

Regular physical activity also guards against weight gain. Maintaining a healthy weight reduces the risk of diabetes and other conditions that can lead to vision complications, like glaucoma and diabetic retinopathy. 

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3) Keep Your Blood Pressure, Blood Sugar, and Cholesterol in a Healthy Range

Uncontrolled high blood pressure, diabetes, and high cholesterol can all directly threaten your vision. By keeping your blood pressure, blood sugar, and cholesterol in check, you can avoid developing these problems in the first place. You also significantly lower your risk of vision-related complications if you already have them.

Following your doctor’s recommendations about eating right, exercising, losing weight if you are overweight, and taking medications if needed can all help you manage your health.

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4) Quit Smoking

If you smoke, get help quitting. Smoking increases your risk for a host of health issues, including AMD and poor wound healing in the eye. These eye conditions can lead to blindness if not caught and treated early. For resources and help to quit smoking, call 800-QUIT-NOW (800-784-8669) or visit SmokeFree.gov.

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5) Know Your Family’s Eye History

Certain eye conditions and diseases are hereditary. That means they run in families. For instance, if one or both of your parents are nearsighted, you are much more likely to be nearsighted as well. You also have a much higher chance of developing AMD or glaucoma if a family member is affected. Scientists believe that retinal conditions like diabetic retinopathy and retinal detachments may also have a genetic component to them.

Ethnicity also influences one’s risk for certain eye diseases. Individuals of African or Latino ancestry have a much higher risk of developing diabetic retinopathy and glaucoma compared to Caucasian Americans. Asian Americans are also at increased risk for angle-closure glaucoma.

Learn about your family’s eye health and share it with your eye doctor. Together, you can take extra measures like early or advanced screenings to protect your sight.

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6) Get Regular Eye Exams 

Some eye diseases like glaucoma are silent. They have few noticeable symptoms in their early stages. This is when chances for full vision preservation are highest. Regular eye exams allow your doctor to assess your vision and look for signs of eye disease. 

The American Academy of Ophthalmology recommends adults get a comprehensive eye exam on the following schedule:

• Once in your 20s and twice in your 30s, if your vision is good and your eyes are healthy.
• More regularly, starting at age 40, your eye doctor will recommend a schedule based on your health profile, vision needs, and family history.
• Sooner and/or more often if you wear corrective lenses, have diabetes or a family history of eye disease, or experience any problems with your vision.
• At least every two years starting at age 65.

If you experience any changes to your vision, don’t wait for a scheduled exam. Contact your doctor right away.

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7) Take Screen Breaks

Staring at a computer screen or other object up close for a long time can cause eye strain, blurry vision, headaches, and dry eyes. Give your eyes regular breaks by following the 20/20/20 rule: Every 20 minutes, look at an object 20 feet away for 20 seconds. Also, remind yourself to blink regularly when looking at a computer or device screen to keep your eyes moist.

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8) Get Outside, Especially If You’re a Kid

One of the best ways to take a screen break is to get outside. Research shows that spending about two hours outdoors each day can boost kids’ eye health and reduce the likelihood of nearsightedness (myopia). Myopia is on the rise, especially in kids. It’s estimated that more than 40% of people in the U.S. are nearsighted. Exposure to bright outdoor light may be protective in kids.

(Learn more about common vision issues in kids.)

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9) Protect Your Eyes

To keep your eyes safe from injury or damage:

• Wear sunglasses when you’re outdoors. Make sure your shades provide full UVA and UVB protection. All XP Health eyeglasses lenses do (and some contact lenses do too)! This protects your eyes from damage down the road. Sunglasses can also protect you from dryness and irritation caused by wind, dust, and allergens.
  

• Shield your eyes from blue light and glare. They can increase eye strain. All XP Health eyeglasses lenses come standard with doctor-recommended features, including advanced blue light filtering and anti-glare protection.
  
  
• Protect your eyes in the workplace. If your workplace requires protective eyewear, always wear it. Also, consider safety goggles for sports, including racquetball and ice hockey. 

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10) Practice Good Hygiene

Your eyes are an easy port of entry for unwanted germs. To reduce the chance of infection:

• Avoid rubbing or touching your eyes, especially with dirty hands.
• Clean and disinfect your contact lenses regularly if you wear them. Replace them with a new pair on the schedule directed by your eye doctor.
• Don’t share eye drops or eye makeup. 

Taking good care of your eyes is more than just great-fitting eyeglasses or contact lenses (though those count too!). What you eat, how much you move, getting regular eye exams, and many other things help you maximize your vision and protect it long-term.