12 Ways to Improve Eyesight

Several natural methods, such as eating a healthy diet, wearing sunglasses, and avoiding tobacco smoke, can help protect your eyesight and prevent chronic vision problems. However, regular eye exams remain the most effective way to safeguard your vision and detect issues early.

Jump to Key Takeaways.

An image of home grown carrots being washed — Carrots, sweet potatoes, and red bell peppers contain lutein and zeaxanthin, which support retinal health.
ZAKmac / Getty Images

1. Maintain a Healthy Weight

People with obesity have more adipose (fat) tissue, and this tissue can lead to increased inflammation and metabolic changes, which can affect eye health. Obesity raises the risk of:1

Losing and maintaining a healthy weight can improve eye health and reduce the risk of serious problems.

2. Know Your Risk Factors

Certain health factors increase the risk of eye diseases. Knowing your risk factors and communicating them with your eye specialist are important. Risk factors for eye conditions include:2

Obesity
Family history of eye conditions
Age 65 years and older
African American
Hispanic
Native American

3. Ask About Your Family’s History

Certain vision problems and eye conditions can run in a family. Ask your parents and siblings if they have ever been diagnosed with age-related macular degeneration or glaucoma. Share your family history with your eye specialist so they can recommend a screening schedule for you.3

4. Manage Chronic Health Conditions

Certain chronic health conditions can affect eye health. People with high blood pressure are at an increased risk of some eye conditions.4 If your blood pressure is not well controlled, see a healthcare provider to discuss changing your treatment plan.

Multiple sclerosis (MS) is a chronic disease that affects the immune system and the nerves. People with MS are more likely to experience vision problems if their MS affects the optic nerve.2 Work with your healthcare team to manage your chronic conditions and avoid vision complications.

5. Know Your Blood Sugar Numbers

People with diabetes are at risk for diabetic retinopathy, which can cause vision loss and blindness. High blood sugar levels injure the blood vessels. When the tiny arteries in the retina are damaged, they can start to leak blood and fluid into the eye.5 If you have diabetes, it is important to check your blood sugar levels regularly to prevent complications.

6. Eat a Nutritious Diet

Nutrient-dense foods like dark, leafy greens, which are high in vitamins A, C, and E, contain antioxidants that lower inflammation and reduce the risk of macular degeneration. Fatty fish and flaxseed contain omega-3 fatty acids, which are beneficial for eye health.6

Foods rich in carotenoids, such as carrots, sweet potatoes, and red bell peppers, contain the nutrients lutein and zeaxanthin, which support retina health.7

7. Exercise Regularly

Regular physical activity boosts mood, improves cardiovascular health, and lowers the risk of vision problems and chronic health conditions that can cause eye problems and vision loss. Exercise lowers the risk of:2

Obesity
Type 2 diabetes
High blood pressure
High cholesterol

Most adults should aim for 150 minutes of moderate physical activity each week.8

8. Avoid Smoking

Smoking increases the risk of cataracts and age-related macular degeneration by damaging the blood vessels around the eyes. The good news is that the harmful effects of smoking can be reversed when you quit.9

9. Wear Sunglasses

Protect your eyes from the sun’s ultraviolet (UV) rays by covering them with sunglasses, a hat, or both. Even on cloudy days, UV rays can damage your eyes and raise the risk of vision loss. Eye damage can lead to cataracts, macular degeneration, and astigmatism. Opt for sunglasses that block out 99% to 100% of UVA and UVB radiation.2

10. Use Protective Gear

Consider wearing protective eyewear when playing sports like racquetball or performing home repairs. Safety glasses or goggles are a simple way to protect your eyes from serious injury. Wear protective gear when using power tools or working with sharp objects.2

11. Rest Your Eyes

Though screen time does not raise your risk of eye disease, it can strain your eyes and lead to soreness and headaches. Protect your eyes by taking breaks from screens.

Practice the 20-20-20 rule by resting your eyes every 20 minutes while working on a screen. Look at something 20 feet away for at least 20 seconds during your break. This is especially important for people who spend several hours in front of a computer daily.2

12. Keep Your Contacts Clean

Use good hygiene with your contact lenses to lower your risk of eye infection. When wearing contacts:2

Wash your hands well before and after touching them
Always wash your hands before putting in or taking out your lenses
Store your lenses in a clean container with a disinfectant solution

Handling contact lenses without washing your hands increases the risk of introducing bacteria and viruses into your eyes.2

A Word From Verywell

Focusing on systemic health is one of the most important ways to improve eye health. If you have concerns about reduced vision, an eye care professional can provide further insight into the cause and how to address it best.

— CHRISTINE L. LARSEN, MD, MEDICAL EXPERT BOARD

What Doesn’t Improve Eyesight

Though lifestyle changes can be helpful for eye health, they cannot replace screenings and treatment with an eye specialist. See them regularly to keep your vision healthy.

Lifestyle factors and habits that do not improve eyesight include:2

Eye exercises
Only reading in full sunlight
Never looking at a screen
Supplements

When to See an Eye Specialist

See an eye specialist if you have never had an eye exam, even if you do not notice any issues with your vision. About 12 million people ages 40 and older in the United States have vision impairment.10 Vision changes are a natural part of aging, so see an eye specialist for regular screenings.

Ask your eye specialist how often you should make an appointment. If you have a family history of certain eye conditions, you may require more frequent visits. Older adults aged 65 and older usually require annual visits.

Signs that it’s time to see an eye specialist include:10

Cloudy vision
Blurry vision
Double vision
Seeing tiny specks (floaters)
Difficulty seeing far away or close up
Eye strain and headaches
Eye redness or irritation
Eye pain

Key Takeaways

You can take proactive steps to protect your eyes and support vision health. It is important to talk to a healthcare provider about personal eye health risk factors.
Eat a nutrient-dense diet rich in vitamins, antioxidants, and omega-3s and exercise regularly to support overall health and eye health. Avoid tobacco smoke, which can damage eye health. Take breaks from screens to reduce eye strain, and use sunglasses or protective gear to prevent eye injuries.
Be sure to get regular eye exams from a specialist to monitor and maintain healthy vision.

10 Sources

By Carrie Madormo, RN, MPH
Madormo is a health writer with over a decade of experience as a registered nurse. She has worked in pediatrics, oncology, chronic pain, and public health.

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