David Allamby, founder of the London-based laser-eye surgery practice Focus, shares his top four practices for keeping eyes healthy, particularly for those spending long hours in front of screens.

The 20-20-20 Rule

“If your eyes feel dry at work, it’s likely due to prolonged screen time. Computer screens can gradually wear on eyesight, but the 20-20-20 rule offers a simple solution to ease this strain,” Allamby explains. “Every 20 minutes, look 20 feet away for 20 seconds. This rehydrates your eyes, allows them to relax, and shifts focus away from the screen, reducing dryness and strain.”

Remember to blink

“Another common cause of dry eyes is a lack of blinking. It might sound odd, but simply blinking can help prevent eye dryness. Try linking it to specific tasks. For example, blink before starting to read each email. Building this habit can help keep your eyes hydrated throughout the day.”

Stay hydrated

“Drinking enough water is essential for your overall health, and it benefits eye health too. Staying hydrated reduces eye fatigue and dryness, so you’re not left straining in the afternoon,” Allamby adds.

Avoid touching your eyes

“Our hands carry plenty of germs, and touching or rubbing your eyes is a quick way to introduce them. Even if your workspace looks spotless, bacteria can still find their way to your eyes. When you feel tired, try the 20-20-20 rule or take a short break instead of rubbing your eyes.”

Nutrition for eye health

Allamby also stresses that a nutrient-rich diet plays a significant role in eye health. “Foods high in vitamins and minerals can greatly benefit your eyes,” he says, recommending:

• Oranges, blueberries, and red peppers for vitamin C, which may lower the risk of cataracts and macular degeneration, a major cause of blindness in older adults.
• Nuts and seeds for vitamin E, an antioxidant that can reduce macular degeneration risk.
• Whole grains for zinc, essential for retina health and protection against macular degeneration.

With 51,000 followers on TikTok, Allamby shares these tips widely, aiming to help those with screen-centric jobs maintain eye health. At his practice, he’s worked with celebrities including Denise Van Outen, Sue Barker, and Queen’s Brian May.