How you see the world shapes how you move through it — how you carry yourself, and how the world meets you in return. While people invest in sculpting youthful faces and bodies, the eyes are often overlooked. Yet they deserve the same amount of care. Here are essential eye care practices to keep your gaze sharp, clear, and fresh.
Eyeball Pushups for Sharper Vision
Screen time has surged, and in turn, blink rates and visual range have declined. Fixed on glowing devices, modern eyes move less than they once did. Like any other muscle group, the six extraocular muscles of the eye also need to be maintained in their full range of motion. Thus, we must treat them like any other muscle by engaging, mobilizing, and resetting them. The following micro-exercises help sharpen focus, refresh the ocular area, and support long-term resilience.
Blinking
The simple act of blinking helps lubricate the eyes and relieve eye strain. Closing the eyes and squeezing them tight for two seconds stimulates the oil glands that help coat the eyes and reduce tear evaporation. By taking a moment to actively blink, you offer the eyes a brief cleanse and moisturizing routine.
Pencil Pushups
Once playground lore, it turns out crossing the eyes has a purpose. Converging both eyes towards the center of the face exercises the medial rectus muscles and aids in near-focus control.
A popular exercise among opticians is the pencil pushup, where patients focus on a pencil (or pointed object) an arm’s length away. The patient must maintain a single focal point as the pencil is slowly drawn in towards their nose. Once they see doubles, they reset and repeat the exercise
Eye Rolls and Figure Eighths
While often interpreted as contempt, rolling the eyes is important for strengthening and maintaining the full range of motion in the region. Guiding the eyes through slow circular motions not only challenges the ocular muscles but also highlights points that need more attention. Areas where the eyes skip or speed through during the circling process indicate which muscles need to be strengthened.
Practiced throughout the day, these movements work like repetitions that refine vision, the way push-ups build the body.
Occasional rolling and crossing of the eyes promotes healthy ocular muscles and better long-term vision. (Source: Alexas Fotos)
Tears, Turned Topical
With age, humans become more at risk of dry eyes due to decreased tear and oil production, increased evaporation, lowered blink rates, and hormonal changes. Dryness makes eyes more vulnerable to inflammation, scratches, and infections. Thus, topical treatments may be useful in supporting and remedying the symptoms.
For immediate relief and rehydration throughout the day, artificial tears are frequently used. For longer-lasting moisture, richer ointments like Optase HYLO night eye ointment are applied at night. Like moisturizer for the eyes, this provides 6 hours of lubrication while sleeping, preventing irritation and morning dryness. It also contains vitamin A, which aids in improving tear film stability. For contact wearers and those with dry eyes, the ointment supplements much-needed moisture, allowing the eyes to rest overnight.
Plate Up for Pupils
One of the most important factors in promoting good eye health is diet. The eyes, composed largely of proteins like collagen and fats such as omega-3s, rely on a steady intake of macronutrients and antioxidants to maintain clarity, moisture, and resilience over time.
Healthy Diet
A well-balanced diet rich in fruits, vegetables, and legumes delivers the essential compounds for proper eye support. Vitamins A, C, and E work to protect and repair delicate eye tissues, while minerals like zinc and copper maintain retinal function and cellular health. Together, they defend against environmental stressors like UV exposure to oxidative damage.
Vitamin A is foundational in supporting the retina’s ability to translate light into visual signals while maintaining necessary eye moisture. It is found abundantly in carrots, sweet potatoes, and orange-toned fruits. Vitamin C, present in citrus, peppers, and berries, contributes to tissue repair and may help delay the progression of conditions such as macular degeneration and cataracts. Vitamin E, sourced from nuts, seeds, and avocados, further supports cellular integrity.
Consuming a variety of leafy greens and produce provides the body with an abundance of antioxidants and nutrients that help protect and maintain good vision. (Source: David Lund)
Lutein and Zeaxanthin
Among the most vital are lutein and zeaxanthin, carotenoid antioxidants found in dark leafy greens, egg yolks, and orange-yellow produce. Concentrating in the macula, these pigments act as natural light filters, softening blue light exposure and preserving central vision. Foods such as kale, spinach, corn, and bell peppers offer some of the highest concentrations, with egg yolks providing particularly efficient absorption. Some take LZ supplements to ensure consistent high doses of the compounds.
These nutrients are fat-soluble, meaning their benefits are best unlocked when paired with healthy fats. A drizzle of olive oil over sautéed greens or the natural fats in eggs can significantly enhance bioavailability, allowing the body to fully integrate their protective properties.
In addition to diet and exercise, sleep, UV protection behind hats and sunglasses, full-body movement, and regular visits to an optician reinforce the conditions for long-lasting eye health. Here’s to witnessing the wonders of the world through fresh, well-cared-for eyes.
This content is for informational purposes only and is not intended as medical advice. Consult a qualified healthcare professional for personalized guidance.
Cover image by Michael Amazonas
