6 tips to keep your eyes healthy
6 tips to keep your eyes healthy.
Your eyesight is probably the most important of your five senses.
Eye health goes hand-in hand with general health, but a few nutrients are especially important for your eyes. These nutrients help maintain eye function, protect your eyes against harmful light, and reduce the development of age-related degenerative diseases.
1. Eat well
Good eye health starts with the food on your plate. Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age related vision problems like macular degeneration and cataracts. To get them, fill your plate with Green leafy vegetables like spinach, kale, and collards, Salmon, tuna, and other oily fish, Eggs, nuts, beans, and other nonmeat protein sources, Oranges and other citrus fruits or juices.
A well-balanced diet also helps you stay at a healthy weight. That lowers your odds of obesity and related diseases like type 2 diabetes, which is the leading cause of blindness in adults.
Vitamin A is one of the most common causes of blindness in the world. You can get vitamin A from animal liver, egg yolks and dairy products. Also you can get in some fruits and vegetables.
Lutein & Zeaxanthin : Lutein and Zeaxanthin are yellow carotenoid antioxidants known as macular pigments.
They are available in foods spinach, swish chard, kale, parsley, pistachios, and green peas are among sources.
Also in egg yolk, sweet corn, and red grapes may also be high in lutein and zeaxanthin.
In fact, egg yolks are considered one of the best sources due to their high fat content. Carotenoids are better absorbed when eaten with fat.
Omega 3 fatty acids : you can get it from oily fish.
Gamma-Linolenic acid : some evidence suggests that taking evening primrose oil may reduce the symptoms of dry eye disease.
Vitamin C : your eyes require high amounts of antioxidants -more so than many other organs.
High amount of vitamin C are found in many fruits and vegetables, including bell peppers, citrus fruits, guavas, kale, and broccoli.
Vitamin E : Vitamin E is a group of fat-soluble antioxidants that protect fatty acids from harmful oxidation. The best dietary sources of vitamin E include almonds, sunflower seeds, and vegetable oils like flaxseed oil.
Zinc : Your eyes contain high levels of zinc. Natural dietary sources of zinc include oysters, meat, pumpkin seeds, and peanuts.
2. Quit smoking
It makes you more likely to get cataracts, damage to your optic nerve, and macular degeneration, among many other medical problems. If you have tried to kick the habit before only to start again, keep at it. The more times you try to quit, the more likely you are to succeed. Ask your doctor for help.
3. Wear sunglasses
The right pair of shades will help protect your eyes from the sun’s ultraviolet (UV) rays. Too much UV exposure boosts your chances of cataracts and macular degeneration.
Choose a pair that blocks 99% to 100% of UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses reduce glare while you drive, but don’t necessarily offer added protection.
If you wear contact lenses, some offer UV protection. Its still a good idea to wear sunglasses for extra layer.
4. Use safety eyewear
If you use hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles.
Sports like ice hockey, racquetball, and lacrosse can also lead to eye injury. Wear eye protection. Helmets with protective face masks or sports goggles with polycarbonate lenses will shield your eyes.
5. Look away from the computer screen
Staring at a computer or phone screen for too long can cause.
Eyestrain
Blurry vision
Trouble focusing at a distance
Dry eyes
Headaches
Neck, back, and shoulder pain
To protect your eyes
Make sure your glasses or contacts prescription is up to date and good for looking at a computer screen.
If your eye strain wont go away, talk to your doctor about computer glasses.
Move the screen so your eyes are level with the top of the monitor. That lets you look slightly down at the screen.
Try to avoid glare from windows and lights. Use an anti-glare screen if needed.
Choose a comfortable, supportive chair. Position It so that your feet are flat on the floor.
If your eyes are dry, blink more or try using artificial tears. Rest your eyes every 20 minutes. Look 20 feet away for 20 seconds. Get up at least every 2 hours and take a 15 minutes break.
6. Visit your eye doctor regularly
Everyone needs a regular eye exam, even young children. It helps protect your sight and lets you see your best.
Eye exams can also find diseases, like glaucoma, that have no symptoms. Its important to spot them early on, when they are easier to treat.
Depending on your eye health needs, you can see one of two types of doctors.
Ophthalmologists are medical doctors who specialize in eye care. They can provide general eye care, treat eye diseases, and perform eye surgery. Optometrists have had 4 years of specialized training after college. They provide general eyes care and can diagnose and treat most eye diseases. They don’t do eye surgery.
The most common eye diseases
Cataracts. A condition in which your eyes become clouded. Age -related cataracts are a leading cause of vision impairment and blindness around the world.
Diabetic retinopathy. Associated with diabetes and a major cause of visual impairment and blindness, retinopathy develops when high blood sugar levels damage the blood vessels in your retina.
Dry eye disease. a condition marked by insufficient tear fluid, which causes your eyes to dry up and leads to discomfort and potential visual problems.
Glaucoma : a group of disease characterized by progressive degeneration of your optic nerve, which transfers visual information from eyes to brain. Glaucoma may cause poor eyesight or blindness.
Macular degeneration : The macula is the central part of your retina. Age -related macular degeneration (AMD) is one of the main causes of blindness in developed countries. Although your risk of getting these conditions depends to some extent on your genes, your diet may also play a major role
1. 6 tips to keep your eyes healthy
2. 6 tips to keep your eyes healthy
3. 6 tips to keep your eyes healthy
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