Wear shades in winter and follow the 20-20-20 rule: experts on 13 ways to look after your eyes

February 13, 2026

TL;DR

Seek prompt medical advice for eye changes, visiting a pharmacy for minor issues and an optician for vision changes or headaches.
Go to A&E immediately for sudden vision loss or serious eye injuries.
Have regular sight tests every two years to detect conditions like glaucoma early.
Protect eyes during DIY, construction, gardening, welding, and snow sports with appropriate safety goggles or eyewear.
Wear sunglasses with UVA/UVB protection (UV400) to prevent macular degeneration and early cataracts.
Follow the 20-20-20 rule (20-second break every 20 minutes, looking 20ft away) to reduce screen-related eyestrain and dry eyes.
Encourage children to play outside for at least two hours daily to reduce the risk of myopia.
Avoid rubbing growing eyes, especially in children, to prevent conditions like keratoconus.
Use warm compresses for eyelid inflammation (blepharitis) to help unblock oil glands.
Do not smoke, as it is a major risk factor for age-related macular degeneration.
Maintain a healthy diet rich in fruits, vegetables, and vitamins; stay hydrated and control blood pressure.
Be diligent with contact lens hygiene: don't overwear them, remove them for sleeping, showering, or swimming, and replace them regularly.
Use eye makeup cautiously, discard expired products, remove makeup before bed, and be mindful of extensions that can increase blepharitis risk.
Ensure adequate sleep and rest your eyes to prevent soreness, grittiness, and dry eye symptoms.

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