Habits That Weaken Your Eyesight
Discover common eye-weakened habits and simple tips to protect your vision, including screen time, lighting, hydration, and nutrition for healthy eyesight.
Written by Dr Sonia Bhatt
Last updated on 3rd Jul, 2025
Eyes are not just the windows to the world; they are a vital organ that elevates the quality of life. Therefore, prioritising eye care is important to ensure one keeps enjoying the wonders of the world. However, with the fast-paced modern life, proper eye care often takes a backseat. Prolonged exposure to the blue light of various screens, unhealthy lifestyle and inadequate sleep are contributing to the deterioration of the eyes, which ultimately leads to permanent loss of vision.
Understanding Eye Strain
Eye strain or digital eye strain arises when the eyes are overworked due to activities like staring at screens for extended periods, reading in poor lighting, or maintaining improper posture while working. The primary causes of this condition are:
Blue light of the digital devices
Insufficient blinking
Focusing on close-up tasks without breaks
Some of the telling signs of eye strain are:
Dryness and redness
Fatigue around the eyes
Headaches
Blurred or double vision
Difficulty focusing on tasks
Screen Time and Its Impact
As stated above, too much screen time is one of the primary causes of eye strain. Prolonged screen time reduces the blink rate, which, in turn, causes insufficient lubrication of the eyes. As a result, individuals experience dryness and discomfort. It also forces the eyes to constantly adjust focus, leading to blurred vision and headaches. Additionally, it also interferes with the sleep schedule by affecting melatonin production, which also leads to increased eye pressure and stress.
Now, to counter that, doctors suggest a 20-20-20 rule. It says, whenever possible, take a rest every 20 minutes and focus on something that is at least 20 feet away for at least 20 seconds. Adults should take regular breaks, and children should have a set screen time limit in a day to avoid future vision problems.
Poor Lighting and Eye Health
Poor lighting also plays a part in worsening the eye health. It puts additional strain on the eyes, which proves extremely detrimental to the normal functioning of the eyes. Some of the leading effects of inadequate lighting on human vision are:
Eye Strain: Low lighting puts a lot of pressure on the eyes, making them feel tired.
Blurred Vision: Lack of light means that objects seen are not well identified, creating discomfort.
Headaches: Experiencing difficulty in seeing under low light will affect the person, causing migraines and headaches.
Dry Eyes: Poor lighting often causes squinting, leading to dryness and irritation.
Now, individuals can counter this by improving lighting conditions. Here is how they can do that:
Use natural light
Opt for soft and even lighting
Adjust the brightness of the screen to the environmental light
Use focused lighting for tasks like painting, reading, etc.
Eye Weakened by Overuse
Human eyes lose their natural ability due to overuse. When individuals keep using their eyes without proper rest in between, it puts excessive strain on the eye muscles. Hence, they fail to focus and experience the symptoms mentioned above, such as dryness, redness, focus loss, frequent headaches, etc.
Dehydration and Eye Function
Hydration is a key part of managing eye health. It helps produce tears, which are the natural lubrication for the human eyes. It also keeps the eyes moist, making them less susceptible to problems like irritation and even discomfort.
At the same time, individuals need to notice the signs of dehydration of the eyes, which is identifiable through:
Dryness and redness of the eyes due to inadequate lubrication
Blurred vision as dry eyes cannot focus properly
Eyes may swell or become overly sensitive to light or wind
Nutritional Habits Affecting Eye Health
The nutritional habit of the individual also plays a key role in his/her eye health. So, here are the essential nutrients that one must include in the diet:
Vitamin A: It helps prevent night blindness and keeps eyes healthy
Vitamin C: It guards against free radicals and keeps the blood vessels of the eyes in good condition.
Vitamin E: It serves the role of an antioxidant to safeguard the eye cells.
Omega-3 Fatty Acids: It corrects or prevents vision problems contributing to retinal diseases or dry eye syndrome.
Zinc: It maintains the function of the immune system and also prevents retinal problems.
Individuals can now fulfil this nutritional requirement through the following food items:
Carrots: It contains vitamin A, which is essential for maintaining eyesight.
Leafy Greens: Antioxidants in spinach, kale and broccoli help shield the eyes.
Fish: Salmon or tuna fish contain Omega-3 fatty acids.
Citrus Fruits: Oranges and lemons are rich sources of Vitamin C, which slows further thickening of the lens that may lead to cataracts.
Nuts and Seeds: Packed with Vitamin E, they assist in keeping the eye cells healthy.
Improper Use of Contact Lenses
Improper use of contact lenses poses a significant threat to eye health. Poor hygiene, wearing lenses for an extended period, or not cleaning the lenses properly can lead to complications like infections, corneal ulcers, and long-term damage to vision. Additionally, wearing lenses that are not designed for overnight use reduces the oxygen supply to the eyes, increasing the risk of irritation and serious conditions like keratitis.
Best Practices for Contact Lens Care
Some of the best practices for contact lens care include the following:
Clean Regularly: Clean your lenses with a proper solution to prevent infections.
Avoid Overuse: Follow the usage schedule and take breaks.
Proper Storage: Remove lenses and replace them in fresh solutions, and always avoid using tap water.
Consult an Eye Specialist: To prevent problems, it is necessary to visit the doctor constantly.
Preventative Measures and Healthy Habits
Healthy eye care habits can go a long way in helping prevent eye strain and retain good vision. Some adjustments in your daily routine can help prevent permanent eye damage. These practices include:
Eat a Nutrient-Rich Diet: Consume foods that contain vitamins A, C, and E and omega-3 fatty acids.
Use Proper Lighting: Ensure proper lighting when working, reading, or doing any other activity.
Take Regular Breaks: Learn how to prevent tiredness in the eyes by following the 20-20-20 rule.
Wear Sunglasses: They prevent eye damage from dangerous ultraviolet radiation.
Stay Hydrated: Hydrate your eyes by frequently drinking water to maintain moisture.
Along with these lifestyle changes, individuals can also practise some exercises to improve their eye health. These are:
Palming: Rub the palms together and warm them. Then, place them over the closed eyes to make them comfortable.
Focus Shifting: Follow objects and focus first on items near and then shift to objects far in the distance to improve eye muscles.
Blinking Exercises: Blink the eyes quickly to reduce the dryness of the eyes.
Eye Rolling: If there is some tension, roll the eyes in circles.
Conclusion
Human eyes lose their natural abilities over time due to extended screen time, bad food habits, and an unhealthy lifestyle. However, individuals can reverse this with early identification and effective management. They need to focus on their diet, lower screen time, follow the 20-20-20 method, and regulate the usage of contact lenses to witness a stark improvement in their vision.
Consult Top Ophthalmologists
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