Take a 20-second computer break

Staring at a computer (or any digital screen) won't hurt your eyes, but it can make them feel tired and dry. Surprisingly, we blink about half as often when we're looking at a screen. Try the 20/20/20 rule: every 20 minutes, for at least 20 seconds, look at least 20 feet (6 metres) away. Also, place your screen so it's about 25 inches away and slightly below eye level. Reduce glare by moving light sources or using a screen filter.

Always wear sunglasses

UV radiation can hurt your eyes just as it harms your skin. Effects add up and can cause problems like cataracts, cornea burns and even cancer of the eyelid. Whenever you're outside – even on cloudy days – wear sunglasses or contact lenses that block 99% to 100% of UV-A and UV-B rays. Protective lenses don’t have to be expensive, just check the label. Hats protect against exposure, too. Snow, water, sand and concrete can all reflect UV rays.

Use safety glasses at work and play

Most eye injuries happen at home, not on a job site. Use safety glasses whenever a project might send debris flying or splash hazardous chemicals. Protective eyewear may prevent 90% of sports-related eye injuries. Lenses should be made of polycarbonate plastic – which is 10 times more impact resistant than other materials. Some sports associated with eye injuries include racket sports, football or golf.

Eat for your eyes

The eyesight charity RNIB says good nutrition is as important for eye health as it is for your health in general. It says some eye conditions caused by a lack of vitamin A may be prevented by eating vegetables, good animal and plant fats and protein, such as meat, eggs, cheese, fish, poultry, milk, yoghurt, dairy products, nuts, seeds, pulses and grains. Antioxidant vitamins A, C and E, and lutein and zeaxanthin have also been linked to eye health. Good sources of vitamins A, C and E include fruit and veg, including oranges, kiwis, grapefruit, dried apricots, tomatoes, peppers, raw carrots, leafy green vegetables including kale and spinach, green peas, green beans and Brussels sprouts. Good sources of lutein and zeaxanthin include broccoli and spinach.

Don't ignore eye problems

If your eyes are itchy or red, soothe them with cold compresses, antihistamines or eye drops. If they feel gritty, as if there's sand in your eye, rinse with clean water or saline. Seek medical advice if symptoms continue, or if you have eye pain, weeping, swelling or sensitivity to light. Other reasons to seek medical advice promptly: dark floating spots, flashes of light or any time you can't see normally.

Clean your contact lenses

Take care of your eyes by taking care of your contact lenses. Always wash your hands before handling lenses. Only use cleaners and drops approved by your optician. Clean, rinse and dry the case each time you remove the lenses, and replace it every two to three months. Don't wear lenses when you're swimming or using cleaning products. Don’t leave daily wear lenses in while you sleep, even for a nap. Also, don't wear lenses longer than recommended.

Know your health history

Many apparently unrelated health conditions can affect your eyes. High blood pressure and diabetes can reduce blood flow to the eyes. Immune system disorders in the lungs, thyroid gland or elsewhere can inflame eyes, too. Other threats include multiple sclerosis, aneurysms and cancer. Tell your optometrist about any current or previous health issues, including family members with eye problems or long-term health conditions.

Read drug labels

Many types of medicine – or combinations of medicines – can affect your vision. Read the medication information leaflet, and ask your doctor or pharmacist about possible side effects. Watch out for issues like dry or watery eyes, double vision, light sensitivity, puffy or droopy eyelids and blurred vision.

Throw away old eye makeup

Bacteria can grow easily in liquid or creamy eye makeup. Throw out products after three months. If you develop an infection, immediately get rid of all your eye makeup. If you are prone to allergic reactions, only try one new product at a time. Never share cosmetics and don't use shop samples. Don't sleep in makeup and wash your face thoroughly before and after using it.  Avoid applying cosmetics inside lash lines.

Get regular eye tests

Whether or not you wear glasses, you should have your eyes tested every two years – more often if needed – according to the NHS. It’s especially important to get regular tests if you are over 60 and if your family has a history of eye disease. Some ethnic groups are at more risk of developing glaucoma or diabetes. Tests should include dilation, where your optometrist uses drops to widen your pupils to look inside for any damage or disease. Like adults, children should have eye checks at least every two years. Check with your optometrist, as some people are entitled to free NHS eye tests and an optical voucher.

Stop smoking

If you smoke, stop. Smoking increases your risk of developing cataracts and aggravates uncomfortable dry eyes. It also builds up plaque in your bloodstream and weakens arteries. This not only increases your risk of a heart attack, but it can damage the retina and cause vision loss. The good news is that after you quit, your risk of eye disease is about the same as for non-smokers.

Related Reading

• All about eye tests
• What your eyes say about your health
• 9 myths and facts about your eyes
• Slideshow: A visual guide to cataracts
• Eye pain: Causes and treatments
• A visual guide to eye problems