Eyes can tell a lot about your lifestyle, sleep pattern and stress levels. Bags under the eyes, dark circles, and puffiness indicate inadequate nourishment of the eyes through diet and sleep. The major causes of vision-related issues are persistent strain and fatigue of the eyes. Although we live in a time with overzealous exposure to phones, computer screens, and sedentary lifestyle, we can still maintain the health of our eyes by making positive lifestyle choices.
Tips For Complete Eye Health
Adopt the following tips and follow them consistently for the wellness of your eyes.
1. Eat The Right Food
Nature has endowed us with a wide variety of foods that are beneficial for eye health. Ensure that you have a daily intake of foods containing omega-3 fatty acids, lutein, zinc, vitamins C and E every day. These foods prevent aging-related changes in vision from developing.
The foods include leafy greens, seafood, poultry, nuts, seeds and citrus fruits.
2. Keep Blood Pressure And Sugar Levels In Check
Uncontrolled diabetes and hypertension can lead to damage of the blood vessels and nerves of the eye. These conditions along with obesity are some of the leading causes of visual loss due to cataract worldwide. A balanced diet, regular exercise, practicing relaxation techniques daily can keep both diabetes and hypertension under control.1
3. Wear Protective Eyewear
An adequate amount of sunshine is essential for our physical and mental vitality. However, if you are exposed to the sun for prolonged for durations, then you shouldn’t step out without the right pair of shades. Excessive UV rays can lead to photokeratitis, sunburn of the eyes, and cataract.
Just like you wouldn’t think twice about wearing sunblock when you go out in the sun, the same applies to sunglasses. The best pair will block about 99% to 100% of UVA and UVB rays. If airborne or hazardous materials are a part of your occupation too, protect your eyes with safety goggles to prevent irritation or injury.
4. Take Breaks From Staring At The Screen
We are so hooked to our smartphone and computer screens to the point that it’s scary. You have to be mindful of using them as the harmful rays from screens can cause problems with vision and headaches in the long run. Make sure to wear anti-glare glasses while working on the computer. Blink frequently to prevent drying and take a break from the screen every 20 minutes.2
5. Follow Eye Exercises Daily
Eye exercises are really easy and can be done anywhere. Simply practice looking straight, left, right, upwards and downwards to exercise your eye muscles. You can even practice blinking and moving of the eyes every 30 minutes to boost their blood flow and oxygen supply. You can even keep two freshly cut cucumber slices, preferably chilled, on your eyes before you to go to bed to relax them.
6. Sleep For At Least 6–8 Hours
The benefits of sound sleep are unfathomable. From the time you wake up until you grab some shut-eye, your eyes have to be active. Sleep is when every cell of your body rejuvenates and re-energizes itself. This time is crucial for the eyes to recover as well as no irritants in the form of dust or light enter it.
Lack of enough sleep will show up as dark circles in just a matter of days. Therefore, sleep is really important for your well-being.
Vist your ophthalmologist at least once in a year to get your vision checked and the health status of your eyes checked. Eye diseases can be prevented by taking conscious care of your eyes.
|↑1||Leske, M. Cristina, Suh-Yuh Wu, Anselm Hennis, Anthea MS Connell, Leslie Hyman, Andrew Schachat, and Barbados Eye Study Group. “Diabetes, hypertension, and central obesity as cataract risk factors in a black population: The Barbados Eye Study11Members of the Barbados Eye Study Group are listed in the Appendix at the end of this article.” Ophthalmology 106, no. 1 (1999): 35-41.|
|↑2||Alim-Marvasti, Ali, Wei Bi, Omar A. Mahroo, John L. Barbur, and Gordon T. Plant. “Transient smartphone “blindness”.” New England Journal of Medicine 374, no. 25 (2016): 2502-2504.|