10 Everyday Habits to Keep Your Eyes Healthy and Bright

From the Experts at Metro Eye Clinic, Marine Lines, South Mumbai

When it comes to vision, prevention is better than cure. As your local eye specialist in Marine Lines / South Mumbai, Metro Eye Clinic, led by Dr. Arjun Gokani, is committed to helping you maintain vibrant, healthy eyesight throughout life. Dr. Gokani is a highly qualified ophthalmologist (MBBS, MS Ophthalmology, FICO (UK), MRCSEd (Edinburgh), FMRF [Glaucoma]) and leads the clinic’s mission to deliver top-tier eye care with comfort and transparency.

Here are 10 everyday habits recommended by our team at Metro Eye Clinic to help keep your eyes healthy, bright, and comfortable.

1. Follow the 20-20-20 Rule

If you spend hours reading on screens or close work, your eyes need regular breaks. Every 20 minutes, look at something ~20 feet away for at least 20 seconds. This helps relax your eye’s focusing muscles and reduce digital eye strain.

2. Maintain Good Lighting & Ergonomics

Suboptimal lighting or glare can stress your eyes.

• Use soft ambient lighting rather than harsh overhead brightness.

• Position your screen so it’s slightly below eye level, at an arm’s distance.

• Use anti-glare screens or filters if needed.

• Avoid working in the dark with a bright screen — give your eyes some surrounding light.

3. Blink, and Remind Yourself to Blink Regularly

When looking at screens, blink rate tends to drop — this leads to dry, tired eyes. Make a conscious effort to blink fully, closing both eyelids, to spread tears evenly over the surface of your eyes. Consider small “blink breaks” every few minutes if you notice dryness.

4. Stay Hydrated & Eat for Your Eyes

Proper hydration helps maintain tear film health. In addition, certain nutrients are crucial for eye health:

• Vitamin A, C, E — found in carrots, spinach, citrus fruits, nuts

• Omega-3 fatty acids — flaxseeds, walnuts, oily fish

• Lutein & Zeaxanthin — green leafy vegetables (spinach, kale), corn, eggs

• Zinc & Selenium — present in nuts, seeds, legumes

Make sure your daily diet includes fresh fruits, vegetables, and healthy fats to support retinal function and protect against age-related vision problems.

5. Wear Proper UV-Protective Eyewear Outdoors

Ultraviolet (UV) rays can damage the cornea, lens, and retina over time. Always wear good quality sunglasses that block 100% UVA and UVB light when you step outdoors — even on cloudy days. Wide-framed or wraparound styles help shield peripheral rays. At Metro Eye Clinic, we often counsel patients on the importance of UV-safe lenses for both sunglasses and prescription eyewear.

6. Don’t Rub Your Eyes Harshly

Rubbing can introduce dirt or microbes, and can aggravate the delicate tissues of the eye. If your eyes feel itchy or gritty:

• Use rewetting drops or artificial tears (after consultation)

• Apply a clean, cool compress

• Evaluate if allergies or dryness is the cause and treat appropriately

7. Maintain Good Hygiene for Contact Lens & Eyewear Users

• Always wash and dry your hands before handling your lenses or glasses

• Follow your contact lens wearing schedule (do not overuse disposable lenses)

• Clean your glasses daily to prevent smudges or bacterial buildup

• Replace lens solution and storage cases periodically

If you experience irritation, redness, or discomfort, pause lens use and consult an eye specialist immediately.

8. Prioritize Sleep & Manage Screen Time

Lack of sleep can worsen eye fatigue, dryness, and blurry vision. Aim for 7–8 hours of good quality sleep. Also, avoid using screens immediately before bed; the blue light may affect your circadian rhythm. Many devices now have “night mode” filters — use them, especially in the evening.

9. Exercise & Maintain a Healthy Lifestyle

Physical fitness supports good blood flow — including to the delicate vessels of your eyes. Regular moderate exercise, blood pressure control, and avoiding smoking help reduce risks of glaucoma, diabetic retinopathy, and age-related macular degeneration.

If you have systemic conditions like diabetes or hypertension, follow your physician’s guidance — good systemic control is vital for eye health.

10. Regular Eye Check-ups (Even if You Feel Fine)

Many eye conditions develop slowly and painlessly. Early detection is key. At Metro Eye Clinic, we recommend:

• A baseline eye exam in young adulthood

• Follow-ups every 1–2 years (or earlier, depending on risk factors)

• More frequent screening if you have high myopia, family history of glaucoma, diabetes, or other ocular risk

Being proactive allows us to catch issues like glaucoma, cataracts, macular degeneration, or retinal changes at an early, treatable stage.

Bonus Tips & Caveats

• Be extra cautious in Mumbai’s climate — Coastal humidity, pollution, and smog can trigger eye irritation and allergic responses. Use protective eyewear, and rinse eyes with sterile saline if exposed to dust or pollutants.

• For children & screen use — Monitor screen time, enforce regular breaks, and encourage outdoor play, which helps delay the onset or progression of myopia.

• Be alert to warning signs — sudden vision changes, flashes, floaters, persistent redness or pain — these require immediate consultation.

Why Trust Metro Eye Clinic & Dr. Arjun Gokani

Metro Eye Clinic, located in Dhobi Talao / Marine Lines in South Mumbai, has earned a 4.9 rating from patients for its expertise, patient-friendly approach, and advanced technology. Dr. Arjun Gokani serves as Director, and he is not only a cataract and glaucoma specialist, but also heads the glaucoma wing at KEM Hospital in Mumbai. He has trained with leading institutions and published in international journals.

At Metro Eye Clinic, patient comfort, clarity, and individualized care are priority values. We welcome questions, conduct thorough examinations, and take time to explain diagnoses and treatment options — never rushing or leaving doubts.

Your eyes deserve care every single day. Adopting these 10 habits can go a long way toward maintaining healthy, bright vision. But habits and self-care are complements — not substitutes — for professional eye care.

If you are in Marine Lines / South Mumbai and would like a check-up or personalized guidance, we at Metro Eye Clinic would be honored to assist you. To schedule an appointment with Dr. Arjun Gokani or one of our specialists, please visit metroeyeclinic.org or call our clinic.

Let your vision be your greatest asset — nurture it, protect it, and see life in clarity.