5 smart tips to improve your vision

1. Conscious nutrition – supporting the eyes from within

Proper nutrition plays a crucial role in maintaining eye health. Research shows that certain nutrients directly impact vision quality and the risk of developing eye diseases. The AREDS and AREDS2 studies by the U.S. National Eye Institute have shown that supplementing with lutein, zeaxanthin, and omega-3 fatty acids can significantly slow the progression of age-related macular degeneration. A daily intake of 10 mg lutein and 2 mg zeaxanthin supports the health of the macula. These antioxidants are found in leafy green vegetables, eggs, and corn. Omega-3 deficiency is closely linked to dry eye syndrome, which causes discomfort and blurred vision. Eating fish, nuts, and flaxseeds regularly can help prevent this. Foods rich in vitamin A—such as carrots, sweet potatoes, and spinach—are also essential, as they are directly involved in visual processes.

2. The 20-20-20 rule against digital eye strain

One of the biggest threats to our eyes in the digital age is constant screen use. According to the American Optometric Association, more than two hours of screen use per day can cause significant eye strain, affecting nearly 60% of adults with Computer Vision Syndrome (CVS). The 20-20-20 rule is a simple yet highly effective way to prevent this: every 20 minutes, look at something 20 feet (approximately 6 meters) away for 20 seconds. This relaxes the eye muscles and reduces focusing fatigue. Studies also show that people blink 66% less while looking at screens, which can lead to dryness and blurred vision. Conscious blinking and regular breaks significantly improve eye comfort. It’s also advisable to adjust screen brightness and contrast to ambient lighting and use blue-light filtering glasses or software, especially in the evening.

3. Protecting your eyes from UV radiation in all conditions

One of the insidious dangers of UV radiation is that its effects accumulate over time. According to the World Health Organization‘s “Vision 2020: The Right to Sight” program, UV exposure is responsible for over 3 million cases of cataracts globally each year—many of which are preventable with proper protection. Wearing high-quality sunglasses is not a luxury but a necessity. Alensa experts recommend choosing sunglasses labeled UV400, which block 99–100% of both UVA and UVB rays. Many people believe sunglasses are only needed in strong sunlight, but clouds reduce UV radiation by just 10%, so protection is essential even on overcast days. Surfaces like water, snow, or sand reflect UV rays and can double the exposure. Long-term UV damage can also cause macular degeneration and pterygium (surfer’s eye). The skin of the eyelid is especially sensitive, so wearing appropriately sized sunglasses or wide-brimmed hats is advisable.

4. Ensuring adequate rest and sleep for your eyes

Sleep is crucial not only for general health but also for eye regeneration. During sleep, the eye’s surface rehydrates, retinal cells regenerate, and natural defense mechanisms are restored. Lack of sleep can cause dry eyes, redness, blurry vision, and increased light sensitivity. Chronic sleep deprivation can eventually impair visual acuity. At least 7–8 hours of quality sleep is necessary for complete ocular recovery. Bedtime routines also matter: avoid screens at least one hour before sleep, as blue light disrupts melatonin production and can harm retinal cells in the long term. Ensuring proper room darkness and a comfortable temperature also contributes to quality sleep and, by extension, eye health. “Caring for your eyes doesn’t stop during the day—nighttime rest is equally important,” emphasizes Boros Mária. “The eyes regenerate on a cellular level during sleep, and this can’t be substituted by anything else.”

5. Practicing regular eye exercises and relaxation

Just like any other muscle in the body, the eye muscles need regular training and relaxation. Intense screen time and close-up work often strain these muscles, leading to vision problems and headaches. Simple eye exercises help maintain flexibility and improve focusing ability. One exercise is eye rotation: slowly roll your eyes in a circular motion, first clockwise, then counterclockwise. In focus-shifting exercises, alternate between looking at a nearby object (about 30 cm away) and a distant one (3–6 meters) for 10–15 seconds each. Conscious blinking is also a vital part of eye training—blink slowly and deliberately 10–15 times to keep the eyes properly lubricated.