The holiday season in White Rock is filled with festive gatherings, delicious meals, and sweet indulgences. While it's easy to overindulge this time of year, making a few mindful food choices can go a long way in supporting your long-term eye health. At White Rock Optometry, we believe healthy vision starts with daily habits—including what you put on your plate. Here’s how to enjoy the holiday season while keeping your eyes in top shape with these simple holiday eye care tips.
Add These Eye-Healthy Ingredients to Your Holiday Plate
- Sweet potatoes & carrots – Packed with beta-carotene, a precursor to vitamin A, essential for maintaining night vision.
- Dark leafy greens like kale and spinach – Loaded with lutein and zeaxanthin, antioxidants that help reduce the risk of age-related macular degeneration.
- Citrus fruits – Excellent sources of vitamin C, which helps maintain the health of blood vessels in the eye.
- Nuts & seeds – Contain vitamin E and omega-3 fatty acids that may help reduce the symptoms of dry eye disease.
Looking to make your meals even more eye-friendly? A salad made with kale, oranges, and sunflower seeds is both festive and full of nutrients.
Learn how our team supports patients with eye disease management all year round.
Limit Sugar to Support Retinal Health
White Rock’s holiday events often come with sugary desserts and beverages. While it's okay to indulge in moderation, high sugar intake can spike blood glucose levels and, over time, damage the blood vessels in the retina—especially for individuals with diabetes.
To protect your vision:
- Choose fresh fruit over baked goods.
- Reduce portion sizes for sweets.
- Balance indulgences with whole foods high in fibre and nutrients.
If you live with diabetes, schedule an annual comprehensive eye exam to screen for early signs of diabetic retinopathy.
Stay Hydrated and Moderate Alcohol Intake
Holiday celebrations often include alcohol, which can contribute to dehydration and dry eyes—a common complaint during the winter months in White Rock.
To minimise discomfort:
- Drink plenty of water throughout the day.
- Limit alcohol to one or two drinks per occasion.
- Use a humidifier indoors to combat dry winter air.
For persistent symptoms, consider a dry eye evaluation with our team.
Don’t Skip Eye Care During the Holidays
If you're travelling or hosting guests during the holidays, your regular routines may fall by the wayside. But don’t let your eye health slip through the cracks. Here’s how to stay on top of it:
- Take breaks from screens by following the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.
- Use lubricating drops to reduce digital eye strain.
- Book your eye exam before the holiday rush.
If you’re concerned about your child’s vision during the school break, ask about our myopia management options tailored to growing eyes.
Eye Health FAQs for the Holiday Season
Can holiday food affect my eye health?
Yes. Nutrients such as vitamins A, C, and E, along with lutein, support overall vision health. Limiting processed sugar and staying hydrated also play a role.
I have diabetes. What should I avoid during the holidays?
Avoid spikes in blood sugar by limiting desserts, alcohol, and processed foods. Annual diabetic eye exams are essential—book yours today.
How can I reduce dry eye symptoms during winter?
Use a humidifier indoors, stay hydrated, and limit screen time. If symptoms persist, schedule an appointment for dry eye treatment.
Visit White Rock Optometry in White Rock This Season
At White Rock Optometry, we offer personalised care for every stage of life—from children’s eye exams to specialty contact lens fittings and advanced diagnostic technology. Meet the experienced optometrists in White Rock who care for your eyes all year long.
Find us at:
Ground floor of the Foster Martin building
Location & Hours
Call us: 604-536-4999
Email: clinic@whiterockoptometry.com
Book an appointment online
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