Eye care: Wear shades in winter and follow the 20-20-20 rule

Ophthalmologists say people should have sight tests every two years and note measures such as year-round UV-protective sunglasses, the 20-20-20 screen rule, and protective eyewear for risky tasks.

UK ophthalmologists outline everyday ways to protect vision, combining routine checks with simple lifestyle steps. They note that a sight test every two years is the primary clinical interval even for people with seemingly good vision. Experts report that factors such as screen time, smoking, poor contact-lens hygiene and lack of UV protection can increase risks to the eyes. The guidance covers measures ranging from protective eyewear for DIY to habits for reducing screen-related dryness. What experts advise: - Have a sight test every two years; opticians can assess eye pressure, the retina and the optic nerve and refer to hospital ophthalmology when needed. - Wear sunglasses with UVA/UVB protection (look for labels such as UV400) in sunny conditions year-round, as UV exposure is associated with cataracts and macular changes. - Use a 20-20-20 approach for screens—take a short break approximately every 20 minutes and look about 20 feet away—and note that screens reduce blink rate, which can worsen dry eyes. - Use industrial-grade safety goggles for DIY, construction, welding and some sports to reduce the risk of foreign bodies, arc eye and similar injuries. - For children, clinicians report that increased outdoor time (about two hours a day) is associated with a lower risk of developing myopia. - Follow safe contact lens routines and avoid sleeping, showering or swimming in lenses; poor lens hygiene is a frequent cause of visits to eye casualty. Summary: The article emphasises that routine sight tests and modest lifestyle changes are central to reducing common eye risks such as dry eye, injury and progressing myopia in children. The next clinical step reported is a sight test every two years; opticians or hospital ophthalmology can provide further assessment or treatment if problems are identified.