Our eyes are some of our most important senses, but we often don’t think about them until something goes wrong. Maintaining good eye health is more important than ever because of more time spent in front of screens, more pollution in the environment, and changes that come with getting older. The good news is that you can avoid a lot of eye problems by taking care of your eyes and making healthy choices. Here are the best ways to keep your eyes healthy for the rest of your life that are backed by research.
Follow the Rule of 20-20-20
Eye strain has become very common in the digital age. The 20-20-20 rule is a simple but effective way to stop digital eye strain. Look at something 20 feet away for at least 20 seconds every 20 minutes. This exercise helps your eye muscles relax and lessens the tiredness that comes from staring at things up close for a long time. When we look at screens, we blink less often, which makes our eyes dry. The 20-20-20 rule helps keep your eyes moist and encourages natural blinking.
Make regular eye exams a top priority.
A full eye exam is the best way to protect your vision. Glaucoma, diabetic retinopathy, and macular degeneration are just a few of the serious eye diseases that get worse over time without showing any signs in their early stages. Regular eye exams can find these problems before they do permanent damage. Adults should get full eye exams every one to two years. People over 60 or with risk factors should get them every year. Don’t wait for symptoms to show up; it’s always better to prevent than to treat.
Eat a lot of nutrients
What you eat has a direct effect on the health of your eyes. Some nutrients are especially good for keeping your eyes healthy and preventing diseases that come with getting older. Fish like salmon, tuna, and sardines have omega-3 fatty acids that can help keep your eyes from getting dry and may lower your risk of macular degeneration. Vitamins C and E, zinc, and lutein are all antioxidants that protect against oxidative damage that can cause cataracts and other eye problems.
Lutein and zeaxanthin, which are like natural sunglasses for your retina, are found in dark leafy greens like spinach, kale, and collard greens. Beta-carotene and other carotenoids that are good for your eyes can be found in colorful fruits and vegetables like carrots, sweet potatoes, bell peppers, and berries. Nuts, seeds, and citrus fruits are good for your vision because they are high in vitamins E and C.
Keep Your Eyes Safe from UV Rays
You need to protect your eyes from harmful UV rays in the same way you protect your skin. Long-term exposure to ultraviolet light raises the chances of getting cataracts, macular degeneration, and even eye cancers. Buy good sunglasses that block 99–100% of both UVA and UVB rays. “UV 400” or “100% UV protection” should be on the label of the sunglasses you buy.
Wide-brimmed hats give you extra protection, especially between 10 AM and 4 PM when the sun is at its strongest. Even on cloudy days, you need to protect your eyes from UV rays because they can get through clouds. Be extra careful when doing winter sports or going to the beach because snow, water, and sand can reflect UV rays and make them stronger.
Take care of long-term health problems
A number of systemic health problems can have a big effect on the health of your eyes. High blood sugar levels can hurt the blood vessels in the retina, which is why diabetes is one of the most common causes of blindness in adults. If you have diabetes, you should keep a close eye on your blood sugar levels and get yearly dilated eye exams to check for diabetic retinopathy.
High blood pressure can also hurt the tiny blood vessels in your eyes, which could cause problems with your vision. Keeping an eye on and controlling your blood pressure with diet, exercise, and medicine when needed can help keep your vision. High cholesterol levels may also cause problems with the blood vessels in the retina, so it’s important for your heart health to be good for your eye health.
Keep Your Eyes Clean
Many eye infections and irritations can be avoided by following simple hygiene rules. Before touching your eyes or putting in contact lenses, make sure to wash your hands well. If you wear contacts, make sure to clean and replace them on time every time. If you wear contacts, don’t sleep in them unless they are made for long-term use. Also, change your contact lens case every three months.
Use gentle, eye-safe products to completely remove eye makeup before bed. Bacteria can live in old or dirty eye makeup and cause infections. To lower the risk of infection, change your mascara every three months and your other eye makeup every six months.
Make the environment good for your eyes
The things around you are very important for the health and comfort of your eyes. To keep your eyes from getting tired, make sure there is enough light when you read or work. The light should be bright enough to see well, but not so bright that it makes it hard to see. Place computer screens 20 to 24 inches away from your eyes, with the top of the screen at or just below eye level.
Keep the humidity in your home and office at the right level, as dry air can make dry eye symptoms worse. During the winter or in places with air conditioning, use a humidifier. To cut down on allergens that can bother your eyes, keep your home clean and free of dust.
Drink plenty of water and get enough sleep.
To keep your eyes moist and comfortable, you need to drink enough water. If you don’t drink enough water, your eyes may get dry and irritated and you may not make as many tears. Try to drink at least eight glasses of water every day, and drink more when it’s hot or when you’re in a dry place.
Getting enough good sleep is just as important for your eyes as it is for your health. Your eyes rest and heal while you sleep, getting rid of toxins and irritants that built up during the day. Not getting enough sleep can make your eyes tired, dry, and more likely to strain. Get seven to nine hours of good sleep every night.
Know Your Family History and Things That Could Happen
Family history is an important risk factor for many eye diseases because they can run in families. Some types of cataracts, glaucoma, and macular degeneration can run in families. Tell your eye doctor about your family’s medical history so they can keep a closer eye on you for early signs of inherited conditions.
Your age, gender, and race can also affect your risk of eye disease. For example, women are more likely to get dry eye syndrome and cataracts, and some ethnic groups are more likely to get glaucoma. Knowing what puts you at risk helps you and your eye care professional come up with a good plan for keeping an eye on your health and preventing problems.
In conclusion
To keep your eyes healthy, you need to take a lot of different steps, like protecting them, making healthy choices, and seeing a professional on a regular basis. You can greatly lower your risk of getting serious eye problems and keep your vision for many years by using these strategies on a regular basis. Keep in mind that your eyesight is one of a kind, and what you do today will affect how healthy your eyes are tomorrow. Make eye health a priority for the rest of your life by starting to use these tips every day.
