The start of a new year often brings renewed motivation to live a healthier lifestyle. Daily lifestyle habits have a powerful influence on eye health. Regular exercise supports healthy blood circulation throughout the body, including the eyes, and may help reduce the risk of certain eye diseases over time. Adequate sleep is equally important. When we don’t get enough rest, our eyes are more prone to fatigue, dryness, and irritation. Most adults benefit from seven to eight hours of sleep per night to allow the eyes to recover. Staying hydrated also plays a role; drinking enough water helps support tear production and keeps the eyes more comfortable, especially for patients prone to dry eye.
Nutrition and everyday care also matter. Wearing UV-protective sunglasses year-round helps reduce the risk of cataracts, macular degeneration, and other sun-related eye conditions. Encouraging children to spend more time outdoors supports overall health and may help slow the progression of nearsightedness. A balanced diet rich in eye-supportive nutrients is another resolution worth keeping. Foods like carrots, squash, and pumpkin provide vitamin A to support healthy vision, while dark leafy greens such as spinach, kale, and collard greens supply lutein, an antioxidant linked to long-term eye protection. Omega-3 fatty acids, found in fatty fish like salmon, sardines, and tuna, also help support a stable tear film and may reduce dry eye symptoms.
Many people commit to exercising more, trying new sports, or getting back into activities they enjoy. As you focus on improving your physical health, it’s important to remember that eye safety is part of overall wellness. Wearing sport-specific protective eyewear can dramatically reduce the risk of eye injuries, which are surprisingly common in activities like basketball, racquet sports, cycling, and even gym workouts. Proper sports glasses are designed to protect against impact, debris, and accidental contact, helping you stay active, confident, and injury-free all year long.
With increased screen use at work, school, and home, improving visual hygiene is another meaningful resolution. Simple habits like the 20-20-20 rule help reduce eye strain by giving your eyes regular breaks. Adding blink therapy can make an even bigger difference. When we focus on screens, our blink rate decreases, which contributes to dryness and irritation. Making a conscious effort to blink fully helps stimulate natural tear production and spreads moisture evenly across the eye surface. For patients who spend long hours on screens or live in areas with frequent allergies, keeping a non-preserved artificial tear available can help refresh the eyes, relieve irritation, and support a healthier tear film.
Maintaining clean eyelids is an often-overlooked but essential daily habit. Bacteria can accumulate along the eyelid margins, increasing the risk of styes, inflammation, and dry eye symptoms. Cleaning the eyelids once daily with a proper lid hygiene product—such as Ocusoft lid scrubs or hypochlorous sprays like Avenova—can help reduce bacterial buildup and improve long-term comfort. Pairing these healthy habits with a yearly comprehensive eye exam allows your optometrist to detect problems early, often before symptoms appear. Clear, comfortable vision supports independence, safety, and quality of life at every stage. Making eye care one New Year’s resolution that truly lasts.
This is also a great time to rethink the eye drops you use. Many redness-relief drops, such as those containing tetrahydrozoline (an ingredient commonly found in products like Visine), work by temporarily shrinking blood vessels to reduce redness. While this may look helpful in the short term, these drops do not address the underlying cause of redness. With repeated use, they can interfere with the eye’s natural healing process and lead to a rebound effect, where the eyes appear even redder once the drops wear off. Often creating dependence on the product. A healthier resolution is to stop using vasoconstrictor drops and instead choose non-preserved artificial tears or appropriate allergy drops, which support the eye surface rather than masking symptoms.
Finally, an highly impactful resolution is quitting smoking. Smoking doesn’t just affect the lungs and heart. It significantly increases the risk of developing cataracts, macular degeneration, and glaucoma. Managing chronic health conditions, such as diabetes and high blood pressure, is equally important, as these conditions can quietly damage the eyes over time if left uncontrolled.
At Monarch Bay Optometry in Dana Point, we believe eye health is a vital part of total wellness at every stage of life. From children and teens to adults and seniors, our goal is to help you see clearly, comfortably, and safely so you can enjoy everything your daily life has to offer. If the new year inspires you to take better care of your health, make your vision part of that commitment by scheduling your annual comprehensive eye exam with our team.
👁️ New Year Eye Health: Do & Don’t Checklist
✅ DO: Healthy Eye Habits to Start This Year
✔ Practice the 20-20-20 Rule
Every 20 minutes, look 20 feet away for 20 seconds to reduce digital eye strain.
✔ Blink on Purpose (Blink Therapy)
Screen use reduces blinking. Full, frequent blinks help spread tears evenly and keep eyes comfortable.
✔ Wear UV-Protective Sunglasses
Protect your eyes year-round to reduce the risk of cataracts, macular degeneration, and sun-related eye damage.
✔ Use Sport-Specific Protective Eyewear
Whether it’s pickleball, basketball, cycling, or gym workouts—sports glasses can significantly reduce eye injuries.
✔ Clean Your Eyelids Daily
Use a proper lid hygiene product (like Ocusoft lid scrubs or hypochlorous sprays such as Avenova) to reduce bacteria, styes, and dry eye symptoms.
✔ Choose Non-Preserved Artificial Tears
Great for frequent screen use, dry environments, and allergy relief—safe and gentle for daily use.
✔ Eat for Eye Health
- Colorful vegetables (carrots, squash, pumpkin) support healthy vision
- Dark leafy greens (spinach, kale, collards) provide protective antioxidants
- Omega-3s (salmon, sardines, tuna) support tear quality and dry eye relief
✔ Exercise Regularly & Stay Hydrated
Good circulation and hydration support healthy eyes and tear production.
✔ Get Enough Sleep
Aim for 7–8 hours per night to reduce eye fatigue and dryness.
✔ Schedule a Yearly Comprehensive Eye Exam
Eye exams detect problems early, often before symptoms appear, and support lifelong vision and health.
🚫 DON’T: Habits to Leave Behind
✘ Don’t Overuse Redness-Relief Drops
Drops containing vasoconstrictors (like tetrahydrozoline, found in Visine) temporarily shrink blood vessels but can cause rebound redness and dependency over time.
✘ Don’t Ignore Dryness or Redness
Persistent symptoms are not “normal” and should be evaluated by your eye doctor.
✘ Don’t Skip Eye Protection for Sports
Regular glasses and sunglasses are not designed for impact and can increase injury risk.
✘ Don’t Smoke
Smoking increases the risk of cataracts, macular degeneration, and glaucoma.
✘ Don’t Forget Systemic Health
Poorly controlled diabetes and high blood pressure can silently damage your eyes.
🎯 New Year Resolution Worth Keeping:
Healthy eyes support clear vision, comfort, safety, and quality of life at every age.
