While the usual advice of wearing sunglasses and eating nutrient-rich foods is helpful, there are several unconventional ways to protect and enhance your vision.
In light of Save Your Vision Month, here are ten unique and effective methods to safeguard your eyesight.
1. Follow the 20-20-20-20 rule
You may have heard of the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. However, adding one more step to the process can make a noticeable difference. Try blinking 20 times while you take that break. This prevents your eyes from drying out, particularly when working on digital screens for long hours.
Blinking keeps your eyes lubricated and reduces the risk of strain, which can otherwise lead to long-term discomfort and vision issues. This practice stimulates tear production, which is essential for flushing out irritants and maintaining clarity in vision.
2. Use the palming technique for relaxation
A simple yet effective method used in yoga involves covering your eyes with the warmth of your hands. Rubbing your palms together to generate heat and then gently placing them over your closed eyes can provide instant relief. This technique helps to relax the eye muscles, reduces strain, and improves focus.
Just a few minutes of this practice daily can make your eyes feel more refreshed and less fatigued. The warmth also promotes circulation, which can help nourish the delicate structures of the eye, reducing tension and fatigue caused by prolonged screen exposure.
3. Consider blue light blocking contact lenses
While blue light blocking glasses are commonly recommended, not everyone likes to wear an extra pair of glasses. If you wear contact lenses, you can opt for ones that have built-in blue light filters. These lenses help reduce the effects of prolonged exposure to digital screens and artificial lighting.
They provide a seamless way to protect your eyes without having to change your habits or compromise on aesthetics. Since blue light exposure is linked to digital eye strain and potential sleep disturbances, using these lenses can also help regulate your sleep cycle by reducing excessive blue light intake before bedtime.
Related read: How Blue Light Impacts Your Eyes
4. Alternate warm and cold compresses
Your eyes benefit from temperature therapy just like your muscles do. Using a warm compress followed by a cold one can boost circulation and reduce puffiness. The warmth relaxes the eye muscles and increases blood flow, while the cold helps to tighten the skin and soothe inflammation.
This routine can be particularly helpful after a long day of screen exposure or lack of sleep. In addition to reducing puffiness and redness, alternating warm and cold compresses can also alleviate eye fatigue, particularly in individuals who spend long hours focusing on screens or reading materials.
5. Eat more purple and red foods
You’ve likely heard that carrots are good for your eyes, but other foods can be even more effective. Purple and red foods such as blueberries, beets, and red cabbage contain anthocyanins, powerful antioxidants that support eye health.
These compounds can enhance night vision, protect against macular degeneration, and help maintain overall eye function. Including a variety of these colourful foods in your diet can provide long-term benefits for your vision.
Anthocyanins have also been shown to improve blood flow to the retina, supporting better oxygenation and nutrient delivery to eye tissues, which is crucial for maintaining optimal visual performance.
6. Spend time looking at distant objects
City life and indoor environments often force you to focus on screens and close-range objects, leading to what is sometimes called ‘tunnel vision’. You can counteract this by deliberately looking at faraway landscapes, such as mountains, the ocean, or even the skyline. Training your eyes to focus on distant objects strengthens long-range vision and helps maintain a balanced field of sight.
This practice also reduces the risk of myopia (nearsightedness), which has been linked to excessive near-work and a lack of exposure to long-distance viewing. Spending time outdoors also exposes your eyes to natural light, which has been associated with reduced rates of myopia progression in children and young adults.
7. Read under green light instead of white light
Standard white lighting can be harsh on the eyes, particularly during long reading sessions. Studies suggest that reading under green-tinted light can reduce eye fatigue and make text easier to process. Switching to green lighting for reading or working could be an effective way to reduce strain and make your eyes feel more comfortable throughout the day.
This method works because green wavelengths are less taxing on the eyes than blue or white light, allowing for a more soothing reading experience. Adjusting ambient lighting to match natural daylight conditions can further reduce strain and improve reading efficiency.
8. Customise your screen settings for better eye health
Instead of simply dimming your screen, consider making more targeted adjustments. Increasing the font size and using high-contrast themes, such as dark mode with light text, can significantly reduce strain on your eyes. These small modifications make it easier to read and process information without excessive squinting or discomfort.
Reducing screen glare and adjusting brightness levels to match surrounding light conditions can further enhance comfort. Many devices also offer blue light reduction settings, which can be beneficial when working late at night to prevent digital eye strain and disruptions to sleep patterns.
9. Try red light therapy for retinal support
Emerging research suggests that exposure to deep red light for just a few minutes a day can help maintain eye health. Light at a wavelength of around 650nm has been shown to support retinal function and may slow age-related decline.
Although this is still a developing field, some studies indicate that red light exposure can help rejuvenate the mitochondria in eye cells, promoting better vision over time. Red light therapy is particularly beneficial for older adults, as it may help counteract natural declines in mitochondrial efficiency, improving energy production and overall eye function.
10. Chew fennel seeds for improved eye function
Fennel seeds have been used for centuries in traditional medicine to support vision health. They contain powerful antioxidants and nutrients that help protect against macular degeneration. Chewing a handful of fennel seeds daily or brewing them into tea can be a simple and natural way to support long-term eye health.
The high concentration of vitamin A in fennel seeds contributes to better night vision and improved focus. Fennel seeds possess anti-inflammatory properties that can soothe irritated eyes and reduce oxidative stress, a key factor in the ageing process of eye cells.
Your vision is precious, look after it!
Your vision is precious, and while conventional methods of care are effective, thinking outside the box can offer additional benefits. By incorporating these unconventional strategies into your routine, you can take a more proactive approach to maintaining and enhancing your eyesight.
Whether it’s adjusting your screen settings, eating the right foods, or trying temperature therapy, small changes can lead to significant improvements over time.
Related read: Eye Exercises To Improve Vision
