6 ways to naturally support bright, healthy eyes

Red, dry, slightly swollen or lifeless eyes are not always a sign of disease but sometimes come from daily living habits. Lifestyle adjustments and proper eye care can help improve this condition.

Get enough sleep

Lack of sleep is one of the common reasons why eyes look tired, red, swollen or have dark circles. During sleep, the eyes rest and the ocular surface is restored after a day of continuous work.

Adults should sleep 7-9 hours every night. If you often stay up late or don’t get enough sleep, your eyes can become less flexible, easily dry and lifeless.

Eat lots of foods that are good for your eyes

Theo Verywell Health, a balanced diet also contributes to maintaining healthy eyes. Experts recommend supplementing with foods rich in vitamins A, C, E, zinc, lutein, zeaxanthin and omega-3 fatty acids. These nutrients are found in dark green leafy vegetables, carrots, bell peppers, citrus fruits, salmon, mackerel, walnuts and beans.

Adequate nutrition does not immediately improve vision, but it does help protect the retina and reduce the risk of certain eye diseases that come with age.

Drink enough water to limit dry eyes

Water plays an important role in maintaining the tear film that protects the ocular surface. When the body lacks water, the eyes can become dry, scratchy, irritated or red, making the eyes look less fresh.

Theo Healthline, drinking enough water every day is not only good for overall health but also contributes to maintaining eye moisture, especially in people who work in air-conditioned environments or regularly use electronic devices.

Give your eyes a break when using electronic devices

Looking at a computer or phone screen continuously for many hours reduces the frequency of blinking, causes tears to evaporate faster, and increases the risk of digital eye strain.

Experts recommend applying the 20-20-20 rule: for every 20 minutes of screen time, look at an object about 6 meters (20 feet) away for at least 20 seconds. This habit helps relax eye muscles, reducing the feeling of fatigue and dry eyes. You should proactively blink more when working at the computer to keep the eye surface moist.

Protect eyes from ultraviolet rays

Ultraviolet (UV) rays from the sun can cause eye damage if exposed for long periods of time. In the long term, not protecting your eyes from UV rays can increase the risk of certain eye diseases such as cataracts or macular degeneration.

When going out during the day, you should wear sunglasses that block 99-100% of UVA and UVB rays. If you work outdoors for a long time, you can wear a wide-brimmed hat to reduce the amount of light shining directly into your eyes.

Regular eye exams

Many eye diseases such as glaucoma, macular degeneration or diabetic retinopathy can progress silently in the early stages without causing obvious symptoms.

Theo WebMD, regular eye exams help detect vision abnormalities and eye diseases, thereby providing timely treatment to reduce the risk of vision loss. Adults should also have their eyes checked as recommended by their doctor, especially if they have a refractive error, a chronic disease such as diabetes, or a family history of eye disease.