Enhance Your Eye Health Naturally Using These 10 Techniques
EYE HEALTH – In this article, you will learn how to improve your eye health using these ten (10) techniques.
Our eyes deserve appreciation, yet we often overlook their significance. Despite the tendency to underestimate them, issues with our vision can significantly impact our lives, extending beyond the need for corrective eyewear. In a previous article, we featured several common eye conditions that point to the possibility of eye cancer.
According to the US Centers for Disease Control and Prevention, impaired vision not only diminishes quality of life but also raises the likelihood of depression, diabetes, and other health concerns. Adopting simple daily practices can enhance eye health and mitigate future risks.
Boost Your Eye Health Naturally With These 10 Tips
1. Shield your eyes with sunglasses
Prolonged exposure to ultraviolet rays can result in gradual harm. By wearing sunglasses, you can effectively block detrimental UV light and reduce the chances of developing eye conditions such as cataracts, sunburn, eye cancer, and growths around the eye. According to the American Academy of Ophthalmology, polarized sunglasses equipped with smoke or gray lenses offer optimal protection against the sun’s rays while minimizing glare.
2. Take breaks from screens
Extended periods spent in front of screens can lead to discomfort like dry eyes, neck and shoulder pain, blurry vision, headaches, and digital eye strain, also known as computer vision syndrome (CVS). The American Optometric Association suggests following the 20-20-20 rule to counter CVS. Every 20 minutes, shift your focus to something at least 20 feet away for a duration of 20 seconds.
3. Allow time for breaks from reading
The strain on your eyes isn’t limited to screen time. Reading books often involves holding them up close for prolonged periods, which can also lead to nearsightedness, or myopia, causing distant objects to appear blurry while close ones remain clear. Similar to the 20-20-20 rule for screen breaks, apply this principle to reading breaks as well. If you become absorbed in reading or computer tasks, set an alarm to ensure you don’t overlook your 20-minute break.
4. Move your body
Engage in regular physical activity to support eye health. The American Academy of Ophthalmology (AAO) states that consistent exercise can contribute to healthy blood vessels, reduce the risk of conditions like glaucoma and diabetic retinopathy, and maintain eye well-being. The Centers for Disease Control and Prevention (CDC) recommend a minimum of 150 minutes of moderate aerobic exercise per week, along with two days of muscle-strengthening activities. Additionally, incorporating eye exercises while sitting at your desk can help alleviate tension and strain.
5. Get outside
Both children and adults should spend time outdoors, even if they fulfill their exercise requirements indoors. Research indicates that outdoor time can reduce the likelihood of developing nearsightedness in adolescence and adulthood. Engaging in outdoor activities like playing at the playground, walking in nature, or spending time in your yard can enhance overall family health and activity levels. Remember to wear sunglasses for eye protection.
6. Don’t Smoke
Smoking’s detrimental effects on health are well-known. The Food and Drug Administration warns that smoking can also heighten the risk of eye conditions such as cataracts and age-related macular degeneration (AMD). Smokers face a two to three times greater chance of cataract development and up to four times higher AMD risk. Future research may determine if smoking contributes to glaucoma, Graves’ eye disease, thyroid eye disease, and diabetic retinopathy. To enhance your well-being, develop a plan to quit smoking.
7. Eat balanced meals
Your daily diet significantly impacts your eye health. Consuming foods rich in vitamins A, C, and E, as well as beta-carotene, omega-3 fatty acids, lutein, zeaxanthin, and zinc, supports cellular growth, minimizes eye tissue inflammation, and combats free radicals that harm the eyes. AAO suggests including the following foods in your diet for optimal eye nutrients:
- Vitamin A and beta-carotene: Apricots, carrots, cantaloupe, sweet potatoes, red pepper, ricotta cheese, mango
- Vitamin C: Grapefruit, oranges, lemons, tangerines, peaches, strawberries, tomatoes, red bell pepper
- Vitamin E: Avocados, almonds, peanut butter, wheat germ, sunflower seeds
- Omega-3: Halibut, sardines, salmon, tuna, trout
- Lutein and Zeaxanthin: Collards, broccoli, eggs, peas, kale, spinach, romaine lettuce, turnip greens
- Zinc: Lima beans, kidney beans, black-eyed peas, lean red meats, oysters, fortified cereals, poultry
8. Avoid rubbing your eyes
Refrain from rubbing your eyes habitually, as it can lead to damage or infections. Dry eyes and eye strain might trigger this habit, resulting in issues like reduced vision, headaches, inflammation, and light sensitivity. Additionally, rubbing your eyes with contaminated hands may cause conjunctivitis (pink eye). Instead of rubbing, use eye drops or saline to cleanse and moisturize your eyes. Distract your hands with other activities to break the habit.
9. Wash your hands
Always wash your hands before touching your face, or eyes, or handling contact lenses. Nearly 45 million Americans use contact lenses, and complications arise in about 1 in 3 users, with 1 in 5 infections causing corneal damage. Given that germs can be present on surfaces touched by others, proper hand hygiene is crucial.
10. Remove eye makeup
Prioritize removing your eye makeup before bedtime for optimal eye health. Doing so reduces the risk of blepharitis (eyelid inflammation), as suggested by the Optometrists Network. Follow makeup practices that benefit your skin and eyes, such as using products specifically designed for eyes, regularly replacing makeup (especially after an eye infection), avoiding inner lid application, and not sharing eye makeup. Clean your makeup brushes and sponges regularly if you use them for eye makeup application.