Our eyesight is one of the most precious gifts of nature. Clear vision allows you to connect with the world and see the beauties of nature. Maintaining good eye health will help prevent vision loss and the need for corrective lenses, helping you live a quality day-to-day life.
Therefore, you should pay special attention to caring for your eyes as you age. This article will discuss some essential tips for eye care and maintaining optimal eye health. Read on to learn more!
How To Keep Your Eyes Healthy: 11 Important Tips
Caring for your eyes is simple. All it requires is to follow a healthy lifestyle and give them sufficient rest. You can keep your eyes healthy by following these steps.
Follow the 20-20-20 Rule
The 20-20-20 rule has become more important since the advent of computers. Most modern offices now require employees to work long hours gazing at their monitor screens for indefinite amounts of time.
To save yourself from straining your eyesight, you must:
- Take a break every 20 minutes of computer work and look away.
- When you look away, try to focus on an object 20 feet away from you.
- Blink 20 times (successively) to prevent eye dryness.
- After every 20 minutes of work, leave your seat and walk 20 steps to help neutralize your sight and posture.
The latest research shows that the 20-20-20 rule effectively prevents dry eye symptoms. The method is potent in reducing digital eye strain. Thus, you can expect to see improvements in binocular vision too.
Eat a Balanced Diet
Diet is one of the significant determinants of your overall health. Proper nutrition of the eyes can keep them healthy. Individuals eating a balanced diet rich in vitamins, minerals, fats, and proteins usually have healthier eyes.
Certain foods have proven to be effective for optimal eye health. Vitamins are essential for the optimal growth and repair of eye structures. Vitamin A is vital in maintaining the cornea, and a deficiency is linked to eye conditions such as xerophthalmia.
Studies show a high risk of xerophthalmia in individuals with vitamin A deficiency. Similarly, vitamins C and E aid in warding off age-related vision issues such as cataracts and macular degeneration.
Foods rich in nutrients like zinc and omega-3 fatty acids are also necessary for good eye health.
You should also add leafy vegetables (like spinach and kale), seafood (tuna, salmon), and citrus fruits (oranges, etc.) to your diet. Carrots are a rich source of flavonoids and carotenoids that improve eye health.
Drinking copious amounts of water daily can keep chronic diseases at bay. Proper hydration is a must for skin and eye health.
Systemic dehydration has negative impacts on your eyes. Research shows that the hydration status of the body affects eye health.
Dehydration can lead to eye disorders such as cataracts, dry eye syndrome, and retinal vascular disease. So, it is necessary to drink optimal amounts of water daily.
You can suffer from eye conditions like photokeratitis (cornea sunburn) due to sunlight exposure. Therefore, protecting the eyes from UV radiation and sunlight can ensure good eye health in the long term.
You can find UV protection eyeglasses in online and offline markets. Remember to wear your hat and protective eyeglasses when heading out in the sun.
Most sunglasses effectively prevent solar UV radiation from getting into the eyes. So, any pair of sunglasses will do the trick for you.
Limit Blue Light Exposure
Blue light emission from your smartphone and tablet does more harm than you think. Youngsters habitual of using smartphones are at a greater risk of developing eye diseases.
According to a 2021 study, 66% of smartphone users suffered from one or more ocular problems. Eye pain and dryness are a consequence of prolonged usage.
Chronic phone use can lead to digital eye strain and long-term complications.
Get Enough Rest and Sleep
Optimal rest and sleep are compulsory for the normal functioning of the body. Sleep lets your body heal. Eyes stay active throughout the day, so their tiredness is understood.
Research shows that sleep is an important determinant of health. Compromises in sleep can negatively impact eye health. In the study, 36.4% of participants with dry eyes had poor sleep quality.
Therefore, the best way to allow them to rest is by taking a good night’s sleep.
Frequently Wash Your Face
Frequent face washing saves your skin from irritants and pollutants. With the various combustible engines, there are plenty of hazardous gasses and eye irritants in the air.
Environmental pollutants can enter your eyes and cause irritation. A lot of infectious agents can also enter the body via the eyes. So, regular face washing can help remove harmful toxins from your skin.
However, be careful not to rub your eyes too much, as excessive rubbing can also be harmful.
Maintain Your Blood Sugar Levels
Diabetes is a major contributor to blindness. As per reports, diabetic vision issues (retinopathy) is a leading cause of vision loss across the globe. Of around 285 million diabetics globally, many suffer from vision problems, including:
- Proliferative diabetic retinopathy
- Macular edema
It has been observed that control of serum glucose and blood pressure effectively prevents vision loss owing to diabetic retinopathy.
Keeping your blood sugar levels in check can help save them from diabetic complications. So, keep an eye on sugar levels to save an eye!
We are well aware of the harmful effects of cigarette smoke on the mouth, lungs, and overall health. But did you know smoking can have grave consequences on your ocular health?
Age-related macular degeneration (AMD) is what causes blindness in old age. Studies show that cigarette smoking has toxic effects on the retina leading to aggravation of age-related degeneration.
Modern research highlights the link between cigarette smoke and blindness. The main reason for this disorder is the impact on the tear film.
Smoking cessation can aid in retaining tear film stability and preventing degenerative progression of the eyes. If you want to care for your eyes, it is crucial to quit smoking!
Adopt Workplace Eye Safety Measures
Individuals involved in jobs with eye injury risk must wear protective gear and eyeglasses to save them from potential damage.
Jobs that involve chemical splashes, splatters, and bright lights are high-risk for your eyes. Welders are also at a higher risk of developing eye problems.
So, proper eye safety measures are an integral part of eye care.
Get Regular Eye Checkups
Another crucial step in ensuring good eye health is regular eye checkups. Routine examinations of the eye can help nip the evil in the bud.
Timely diagnosis and treatment of eye disorders can save precious time and provide more efficient results.
Proper eye care is simple. Following the provided steps will help preserve your vision and eye health for years to come. Apply the 20-20-20 rule to your daily routine to reduce eye strain and maintain a healthy lifestyle to keep your eyes in tip-top shape.