One of the most precious and complex organs in the body is the eyes. As our eyes provide vision and connect us to the world around us, it is essential to maintain healthy eyes throughout your life. Everyone should prioritise their eyes because good vision significantly impacts the overall quality of life.
To maintain healthy eyes as you age, it is important to adopt certain healthy lifestyle habits that preserve vision. Many things we do in life affect our eyes, whether reading a book, working on the computer, or enjoying the outdoors. Here are four essential lifestyle habits to protect your eyesight.
1. Follow a Nutritious Diet for Eye Health
What you put into your body significantly impacts your health. Therefore, what you eat plays a crucial role in the health of your eyes. To maintain your good vision, you should opt for a well-balanced and nutritious diet. When you feed your body essential minerals and vitamins, your eyes are protected from health issues such as macular degeneration, cataracts, and dry eyes.
Nutrients that are beneficial to the eye include vitamin A and beta-carotene, found in carrots, sweet potatoes, and spinach. These nutrients maintain good vision and prevent night blindness. Lutein and zeaxanthin, found in green leafy vegetables, offer protection from blue light and oxidative stress. Omega-3 fatty acids, found in fatty fish (sardines, salmon, and tuna), reduce the risk of dry eyes, and vitamins C and E, found in citrus fruits, strawberries, almonds, and sunflower seeds, offer protection from radicals and UV rays.
2. Protect Your Eyes from UV Radiation
When you are exposed to UV rays from the sun for a long time, there is a greater risk of getting cataracts, macular degeneration, and even eye cancer. Your eyes need protection from the sun just as much as your skin.
To protect your eyes from the harsh sun, you can wear sunglasses that offer 100% protection from UVA and UVB rays. The sunglasses also allow you to see clearer by reducing the glare. You can also wear a wide-brimmed hat that protects from the sun’s rays. Additionally, you can try to avoid direct sunlight for prolonged periods, especially during peak hours (usually from 10 a.m. to 4 p.m.) when the sun’s rays are the strongest.
3. Practice the 20-20-20 Rule to Prevent Eye Strain
Many people are glued to their devices in today’s digital age. Whether working, scrolling through social media, or enjoying online entertainment, we are exposed to a lot of screen time. The prolonged period spent staring at screens can lead to a condition known as digital eye strain, which is characterised by symptoms such as dry eyes, headaches, blurred vision, and neck pain.
You can prevent eye strain and protect your eyes from the harmful effects of the screen by following the 20-20-20 rule. This rule states that you should take a 20-second break every 20 minutes. During your 20-second break, you should look at something 20 feet away. Practising this technique will help you to recover from the glare of the screen, reduce the strain you may feel, and relax the muscles around your eyes.
4. Get Regular Eye Exams
Getting regular eye exams is just as important as getting regular check-ups at the doctor. When you schedule regular eye exams with an optometrist or ophthalmologist, any signs of eye diseases, such as glaucoma, cataracts, and macular degeneration, will be detected early. In many cases, eye diseases do not display noticeable symptoms in the early stages. They will appear when they are more advanced.
While children should have their first eye exam before starting school to ensure their eyes are in good condition, adults are recommended to have an eye exam every two years. However, this may vary depending on age, health history, and risk factors. For persons who may be diabetic or have a family history, they may need more frequent eye exams. Persons who wear contact lenses may also need to visit an optometrist more frequently.
