Staring at screens for long periods can lead to digital eye strain. To alleviate this, follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This practice helps reduce eye fatigue and encourages blinking, which is often reduced during screen use.
5 Ways to Protect Your Eyes
Your eyes are your window to the world, let's keep them healthy and happy. Here are five simple ways to protect your vision:
The Iris Photography Campaign: World Sight Day 2025
For World Sight Day 2025, Orbis invites you to take part in the Iris Campaign - a celebration of the beauty and uniqueness of our eyes, and a reminder of why protecting everyone's sight is so critical.
1. Follow the 20-20-20 Rule
2. Wear Sunglasses With Uv Protection
UV rays from the sun can damage your eyes and increase the risk of cataracts and macular degeneration. Protect your eyes by wearing sunglasses that block 100% of UVA and UVB rays. Look for lenses labelled "UV 400" for optimal protection.
Read more about eye sun protection
Did you know that less than 40% of people in the UK wear sunglasses to protect their eyes?
3. Eat Foods Rich in Eye-Healthy Nutrients
A balanced diet supports eye health. Incorporate foods high in vitamins A, C, E, and omega-3 fatty acids, such as carrots, leafy greens, fish, and nuts. These nutrients help protect against age-related vision problems and support overall eye function.
4. Practice Good Hygiene With Contact Lenses
If you wear contact lenses, hygiene is crucial. Always wash your hands thoroughly before handling lenses and never sleep in them unless advised by your optician. Keeping lenses clean and free from contaminants reduces the risk of eye infections.
Contact Lens Tips
Contact lenses can be life-changing – offering clear sight, confidence, and freedom. With the right care and a few simple habits, they’re also a safe and healthy choice for your eyes. Understanding how to use and clean your lenses properly helps lower the risk of discomfort or infection, so you can keep seeing clearly for years to come.
5. Get Regular Eye Exams
Regular eye exams are essential, even if you don't wear glasses or contacts. They can detect early signs of eye conditions and other health issues. Adults aged 18 to 64 should have an eye exam every one to two years.
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Quick Eye Quiz: Test Your Knowledge.
How often should you take a break when using a screen for long periods?
1. Every 5 minutes
2. Every 20 minutes
3. Only when your eyes hurt
Which foods are especially good for your eyes?
1. Carrots and leafy greens
2. Chocolate and crisps
3. Ice cream and cake
How often should you get your eyes checked?
1. Only if you notice problems
2. Every 1–2 years (or as recommended by your optician)
3. Never
Answers
Answers: 1 = b, 2 = a, 3 = b
Protecting Your Sight, Near and Far
Taking care of your eyes is important, but not everyone has access to eye care.
With over 1.1 billion people living with sight loss globally it shows the importance of showcasing the need for help around the world. In 90% of cases, it’s preventable or treatable and most live in low- and middle-income countries, where access to basic eye care is still out of reach.
Without treatment:
- Children fall behind in school.
- Adults lose the ability to work.
- Entire communities are held back — when the solution could be as simple as a pair of glasses, a 20-minute cataract operation, or a course of antibiotics that costs less than £1.
At Orbis, we believe no one should lose their sight simply because of where they were born.
We are a global eye care charity tackling avoidable blindness by:
- Training doctors, nurses, and community health workers to diagnose, treat, and prevent eye disease.
- Treating people at risk of sight loss with life-changing surgeries, glasses, and medicines.
- Innovating with technology and our Flying Eye Hospital to reach communities where others can’t.
