Red, dry, slightly swollen, or tired-looking eyes are not always indicative of a medical condition; they can often result from daily habits. Adopting a proper lifestyle and eye care routine can significantly improve these symptoms.

Get enough sleep

Lack of sleep is a common cause of tired, red, swollen eyes, or the appearance of dark circles. During sleep, your eyes rest, allowing the surface of the eyeball to recover after a day of continuous activity.

Adults should aim for 7 to 9 hours of sleep each night. Regularly staying up late or not getting sufficient rest can lead to eyes that feel less agile, become dry, and appear lackluster.

Eat eye-healthy foods

According to Verywell Health, a balanced diet is crucial for maintaining healthy eyes. Experts recommend incorporating foods rich in vitamins A, C, and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids. These essential nutrients are found in dark leafy greens, carrots, bell peppers, citrus fruits, salmon, mackerel, walnuts, and legumes.

While proper nutrition does not offer immediate vision improvement, it helps protect the retina and lowers the risk of certain age-related eye conditions.

Bell peppers are rich in vitamin C and antioxidants beneficial for eye health. Photo: Bao Bao

Drink enough water to limit dry eyes

Water is vital for maintaining the tear film that protects the surface of the eyeball. When the body is dehydrated, eyes can become dry, gritty, irritated, or red, leading to a less vibrant appearance.

According to Healthline, daily hydration benefits not only overall health but also helps maintain eye moisture, particularly for individuals working in air-conditioned environments or frequently using electronic devices.

Rest your eyes when using electronic devices

Prolonged screen time on computers or phones reduces blinking frequency, leading to faster tear evaporation and an increased risk of digital eye strain.

Experts recommend the 20-20-20 rule: every 20 minutes of screen time, look at an object about 6 meters (20 feet) away for at least 20 seconds. This practice helps relax eye muscles, reducing fatigue and dry eye symptoms. Additionally, consciously blinking more while working on a computer helps maintain moisture on the eye's surface.

Protect eyes from ultraviolet rays

Ultraviolet (UV) rays from sunlight can damage eyes with prolonged exposure. Over time, inadequate UV protection can increase the risk of conditions like cataracts or macular degeneration.

When outdoors during the day, wear sunglasses that block 99-100% of both UVA and UVB rays. For extended outdoor activities, consider wearing a wide-brimmed hat to further reduce direct light exposure to your eyes.

Get regular eye exams

Many eye conditions, including glaucoma, macular degeneration, and diabetic retinopathy, can progress silently in their early stages without obvious symptoms.

According to WebMD, regular eye exams help detect vision abnormalities and diseases, enabling timely treatment to reduce the risk of vision loss. Adults should follow their doctor's recommendations for eye check-ups, particularly if they have refractive errors, chronic conditions like diabetes, or a family history of eye diseases.

Bao Bao (Compiled)