Top Tips for Healthy Eyes
Protecting Your Vision with Simple Daily Habits
Top Tips for Healthy Eyes
Protecting Your Vision with Simple Daily Habits
Do you ever finish a long day in front of a screen only to feel your eyes burning, dry, or fatigued? Maybe you’re dealing with headaches, blurry vision, or even double vision. If so, you might be experiencing Computer Vision Syndrome (CVS)— a common issue caused by excessive screen use.
When we look at digital devices, we blink less, reducing moisture in our eyes. The bright light, glare, and constant focus changes can also contribute to strain and discomfort.
Symptoms of CVS include:
- Eye strain and fatigue
- Blurred or double vision
- Headaches
- Dry or irritated eyes
- Excessive tearing
- Frequent blinking or difficulty focusing
Vision loss
More concerning is the issue of vision loss, which affects over 1.2 million Canadians. Additionally, more than 8 million people are living with one of the four most common eye diseases:
- age-related macular degeneration (AMD)
- cataracts
- diabetic retinopathy
- and glaucoma.
The good news? 75% of vision loss is preventable or treatable with early detection, intervention, and quality eye care. Regular eye exams and healthy habits can go a long way in maintaining your eyesight.
Your go-to guide for easing eye strain and protecting your vision
1. Follow the 20-20-20 rule
Give your eyes a break! Every 20 minutes, look at something 20 feet away for 20 seconds.
This digital detox helps reduce strain and refresh your vision.
2. Don’t forget to blink
On average, we blink 12 times per minute, but while using a computer, that number drops to just 5 times per minute. This can lead to dry eyes and irritation. Blink more often, stay hydrated, and use lubricating eye drops to keep your eyes moist and comfortable.
3. Keep your distance
Love binge-watching? Make sure you sit at least five times the width of your TV screen away from the screen. For computer use, position your screen an arm’s length away and adjust the brightness to match your surroundings.
4. Eat for your eyes
Foods rich in Vitamin C, antioxidants, and omega-3 fatty acids can support eye health. Some great choices include:
Vitamin C: Papayas, red peppers, kiwi, strawberries, oranges and blueberries.
Dark leafy greens: Spinach, kale.
Omega-3 rich fish: Salmon, tuna, halibut.
5. Schedule regular eye exams
The best way to protect your vision? Get your eyes checked regularly. Many eye diseases develop without noticeable symptoms.
Children: First exam between 9 months and 6 years, then annually.
Adults: Every two years.
6. Seek professional help for eye issues
If you experience irritation, inflammation, infection, or unusual vision symptoms, don’t wait for them to resolve on their own. Some issues may signal serious conditions requiring immediate attention. For eye emergencies, check with an optometrist before heading to the ER.
7. Wear sunglasses year-round
UV rays don’t take a break, and neither should your sunglasses! Choose a pair that blocks 99–100% of UV-A and UV-B radiation to protect against sun damage, regardless of the season.
8. Know your family’s eye health history
Many eye conditions, including glaucoma and nearsightedness, are hereditary. Learning your family history can help you and your doctor catch potential problems early.
9. Book an eye exam
No referral is needed to see an optometrist, and most insurance plans cover a portion of the cost. Early detection is key to preventing and managing eye diseases like glaucoma, diabetic eye disease, and AMD.
Check Your Insurance Coverage
Make sure you’re aware of the vision care benefits available through your insurance. Eligible Medavie Blue Cross members enjoy enhanced coverage for eye exams, specialized imaging, glasses, contact lenses, and vision therapy.
Additionally, members can purchase discounted eyewear through KITS, a Canadian eyewear provider, as part of Medavie Blue Cross’s Connected Care suite of health and wellness services.
Posted by Medavie Blue Cross on April 16, 2025
Medavie Blue Cross is a premier all-in-one carrier that provides health, dental, travel, life and disability benefits and administers federal and provincial government-sponsored health programs. Together with Medavie Health Services, we are part of Medavie, a health solutions partner committed to improving the wellbeing of Canadians. We are in the...