It is very important to take good care of your eyes. Poor vision makes it difficult for you to carry on your day-to-day activities. It would be difficult for you to read, write, drive, or cook. Fortunately, you can easily avoid a number of eye problems and eye diseases if they are diagnosed early and if you maintain the basic eye care routine.
You can do a lot to ensure that you enjoy a healthy vision throughout your life. Here are a few tips for you:
Lifestyle Tips to Maintain Healthy Eyesight
1. Conduct a dilated eye exam
You might think that your vision is fine and you do not need to go for any eye check-up. But, how to make sure that your eyes are alright? That’s why you need to visit your eye care specialist and undergo a comprehensive dilated eye exam. There are a number of eye diseases such as Diabetic Eye Disease, Glaucoma, and Age-related Macular Degeneration that do not have early warning signs. With a dilated eye exam, your eye specialist can easily detect these diseases when in their early stages. During this exam, the eye specialist will give you eye drops for dilating or widening the pupil. In this way, more light can enter your eye, and the eye specialist can get a good look at the back of the eyes and determine if there are any signs of damage or disease or not. An eye specialist is the only one to determine whether your eyes are healthy or not. Moreover, when it comes to vision problems, many people do not realise that it can be corrected using glasses or contact lenses. For identifying these issues, you need to visit the doctor.
2. Be Aware of the eye health history of you family
Eye conditions are often hereditary; which means you can acquire them from your ancestors. To prevent the onset of any eye disease it essential to know the eye health history of your family. Talk to your family and see if there is anyone who has been diagnosed with an eye disease or condition. This information will help understand whether you are at greater risk of an eye disease or not.
3. Eat well
A diet rich in essential vitamins and nutrients is essential, for maintaining good eyesight. A diet rich in fruits and vegetables, particularly green leafy ones is extremely beneficial for your eyes. Fish is also considered good for eyesight as they contain high levels of Omeg-3 fatty acids.
4. Maintain a healthy weight
If you are overweight or obese, you are at greater risk of getting diabetes and other health conditions. This also affects your vision. For instance, diabetes gives you a condition called Diabetic Eye Disease. Talk to a nutritionist today if you are unable to keep a check on your weight.
5. Always wear protective eye gear
If you are into sports or your work involves heavy physical and mechanical activities (for instance if you work in the construction fields) then always ensure that you are wearing protective eyewear. Use protective gears such as goggles, safety glasses, safety shields, and eye guards. These are specially designed to protect your eyes. Most of the manufacturers use polycarbonate for making protective eyewear lenses. This is 10 times stronger than any other plastic material.
6. Quit smoking
Smoking is harmful to your eyes and the rest of your body. Smoking increases the risk of developing conditions such as Cataract, Age-related Macular Degeneration, and optic nerve damage. These conditions can lead to blindness.
7. Protect your eyes from Sun damage
Sunglasses are not just fashion accessories, but they do one of the most important jobs- they protect your eyes from UV damage from the sun. When purchasing one, check whether it blocks 99% to 100% of both UV-A and UV-B rays or not.
8. Let your eyes rest for a while
Spending a long time in front of computer or smartphones can damage your eyes. If you are focusing a lot on the computer screen, sometimes you forget to blink, and your eyes get fatigued. Follow the 20-20-20 rule. Every 20 minutes, look away from your computer screen to a place about 20 feet in front of you. Look for 20 seconds. This helps reduce eyestrain.
9. Clean your hands before putting contact lenses
This helps to avoid the risk of infection. Ensure that you have disinfected the contact lenses and have replaced them appropriately.
Food for Eye
How Nutrients boost Vision?
10. The Age-Related Eye Disease Study (AREDS) conducted by the National Eye Institute’s (NEI) in 2001 found that proper intake of nutrients and taking nutritional supplements can reduce the risk of getting advanced Age-related Macular Degeneration (AMD). In this study, the formulation that was used contained vitamins C and E, Zinc, Beta-Carotene, and copper. The study found that those who took that formulation were 25% less likely to develop advanced AMD.
11. In 2006, the NEI conducted a second study, AREDS2, in order to improve the original AREDS formulation. Researchers used lutein and zeaxanthin instead of beta-carotene this time. The study AREDS2 concluded that the formulation improved the ocular health of the participants. The formulation included Vitamin E (400 IU), Vitamin C (500 mg), zeaxanthin (2 mg), lutein (10 mg.), zinc (80 mg) and copper (2 mg).
12. Since the study, this formulation has been adopted by many optometrists around the world for reducing the risk of AMD and keeping the eye healthy.
13. Zeaxanthin and lutein are primary macular pigments that are mainly found in the Fovea of your eye. The Fovea protects your eyes from harmful rays and filters high-energy blue wavelengths of light, thus protecting and maintaining the healthy cells. If you do not take proper nutrients, then the levels of macular pigment decrease. Taking Lutein and Zeaxanthin supplements increase the levels of macular pigment and protect your eyes against diseases. Zeaxanthin supplements also help in improving visual processing speed. This study was conducted by the University of Georgia Vision Sciences Laboratory. It measured how high levels of dietary zeaxanthin influences the processing speed (the speed at which your eyes and brain communicate for identifying process and for responding to any stimuli). The study found significant improvement in the reaction time of the participant. Apart from that, omega-3 fatty acid GLA is also beneficial for treating dry eye.
What to Eat?
Eating more fruits and vegetables help protect your eyes against disease. It is recommended to eat food rich in certain vitamins and minerals to keep your eyes healthy. These vitamins and minerals are known as antioxidants that keep our cells and tissues healthy.
Five great foods for your Eyes
Carrots and other orange-coloured fruits and vegetables are great for your eyes. They contain Beta-carotene which is a type of Vitamin A which protects your Retina and keeps your vision strong.
15. Green Leafy Veggies
From Spinach to Kale, all green leafy veggies are packed with Lutein and Zeaxanthin, the antioxidants that keep your eyes healthy by lowering the risk of developing macular degeneration and cataracts.
Lutein and zeaxanthin are antioxidants that are present in the eye. Having green leafy vegetables ensures that your eyes are never short of these antioxidants. These two components also help in reducing the risk of chronic eye diseases such as Cataract and AMD.
If you throw away the yolk of the egg, then stop doing that. It’s because the yolk contains lutein and zeaxanthin and zinc. Having eggs thus helps reduce your risk of developing macular degeneration.
17. Citrus fruit and berries
Citrus fruits (lemon) and berries are powerhouses of vitamin C, an essential component that reduce the risk of developing conditions such as macular degeneration and cataract.
Rich in vitamin E, Almonds slow down your risk of developing macular degeneration. Vitamin E, found in nuts, sweet potatoes and fortified cereals protect eye cells from damage by safeguarding them against harmful free radicals. These free radicals break down your healthy eye tissue. And when this happens, your risk of developing Age-related Macular Degeneration (AMD) and cataract increases. More than 25 million people across the globe suffer from AMD. http://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/vitamin-e?sso=y
19. Fatty fish
Fatty fishes such as Salmon, Tuna, Mackerel, and Trout are a rich source of DHA, a fatty acid found in your retina. Low levels of DHA can cause dry eye syndrome.
Take Care of your Eyes at the workplace
Increased use of computers in the workplace has its hazards. People who work for long hours in front of the computer usually have a high level of physical health complaints that includes ocular discomfort and strain. Visual discomfort if ignored can result in serious eye-related problems.
People who work in front of PCs and laptops for long hours often suffer from a complex of eye related problem. This is known as “computer vision syndrome” or CVS. Eye problems that are caused by working a long time in front of the computer come under CVS. How can you avoid or prevent discomfort caused by CVS?
Here are the ways:
20. Have proper ergonomically designed chairs that are properly adjusted with your computer. This helps in decreasing the visual demands of the work you are doing and.
21. The display of your computer matters for your visual performance. Adjust the screen brightness and contrast to maintain a balance with room lighting. Lowering the brightness of the screen will reduce issues related to image stability, thus lessening the burden on your eyes.
22. Clean the computer screen regularly. Remove dust and dirt that affects the screen visibility.
23. The colour of the characters of your computer screen also affects the ease of visibility. The way your eyes focus on the screen is affected by the colours. Monochrome displays have been found to provide more legible images. This is highly recommended for people who are into word processing or data entry job. Computers with a negative contrast display (dark characters on a light background) or with positive contrast displays (light characters on a dark background) are always better than green or yellow, red, and blue.
24. Adjust your workstation to increase your comfort level. For instance, proper viewing distance and angles can help maintain your posture, eventually improving the way you view the computer screen. Determine the appropriate distance of the computer screen from your eyes. See if you can comfortably read the letters on the screen from that position. Usually, a viewing distance of 20 to 28 inches is usually recommended.
25. The direction of your gaze also affects the focusing ability of your eyes. It’s because when your eyes are placed much higher or below the optimal level of looking at the computer screen, the focusing mechanism of your eyes has to work hard. So, the direction of your gaze is important. Usually, a downward gaze of 15 degree helps in reducing the stress on your eyes. This means that the top of your computer screen should be below the horizontal eye level. And also, it should be tilted back slightly away from you.
Taking care of your eyes is beneficial for your overall health. People who have vision problems have greater risk of injuries due to falls
How can we Help You?
Disha Eye Hospital has a team of expert eye specialists dedicated to promoting healthy vision, thus improving your quality of life. We are committed to our promise of helping you in protecting your vision by providing comprehensive eye care services thus, assisting you in preventing any disability resulting from poor vision or vision loss.
For any queries related to eye health or for booking an appointment with our expert eye specialists, visit http://www.dishaeye.org/appointment.