10 Eye-Healthy Habits to Bring Into 2026

As a new year begins, many Canadians set goals to improve their overall well-being, but eye health is often left off the list. Vision plays an essential role in daily life, and adopting simple, evidence-based habits can help protect your eyes well into the future. Here are 10 practical habits to prioritize in 2026.

1. Book Your Annual Eye Exam

Comprehensive eye exams allow optometrists to detect conditions such as glaucoma, cataracts, macular degeneration, and diabetic retinopathy—many of which develop without symptoms. Most adults benefit from an exam every one to two years based on age, health history, and risk factors.

2. Follow the 20-20-20 Rule

Digital eye strain affects people of all ages. To reduce fatigue, take regular visual breaks by following the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This helps relax focusing muscles and encourages blinking.

3. Wear UV-Protective Sunglasses Year-Round

UV radiation is present throughout every season, even during winter months when sunlight reflects off snow. Choose sunglasses that block 100% of UVA and UVB rays to reduce long-term risk of cataracts and surface eye changes.

4. Eat Nutrient-Rich Foods

A diet rich in leafy greens, colourful produce, and omega-3 fatty acids supports retinal and macular health. Nutrients such as lutein, zeaxanthin, vitamin C, vitamin E, and zinc play an important role in long-term eye function.

5. Stay Hydrated

Canada’s dry climate—especially during winter—can worsen dry eye symptoms. Adequate hydration, humidifier use, and minimizing direct airflow from heating systems help support a stable tear film.

6. Practice Contact Lens Hygiene

Good habits reduce the risk of infection. Always wash and dry your hands before handling lenses, follow the prescribed replacement schedule, avoid overnight wear unless approved, and replace your lens case every three months.

7. Manage Systemic Health Conditions

Diabetes, hypertension, and autoimmune conditions can affect the blood vessels inside the eye. Collaborating with your primary care provider to manage systemic health helps protect long-term vision.

8. Update Your Eye Makeup Safely

Eye cosmetics can harbour bacteria over time. Replace mascara every three months, avoid sharing products, and remove makeup before bed. If you wear contact lenses, insert them before applying makeup and remove them before cleansing to reduce irritation and infection risk.

9. Use Protective Eyewear

Home renovations, sports, and certain workplace tasks pose a risk of eye injury. Protective eyewear—especially CSA-approved safety glasses—helps prevent avoidable trauma.

10. Prioritize Sleep and Eye Rest

Quality sleep supports tear production, visual comfort, and daily eye function. Aim for 7–9 hours per night and allow your eyes regular rest throughout the day.

If you have questions about your eye health or want personalized guidance on protecting your vision, speak with your optometrist during your annual eye exam. Early detection and preventive habits can make a meaningful difference in maintaining long-term visual health.

For questions, contact us at media@rideauoptometric.com.