Contributed by – Rachana Arya
Your eyes are the most important thing that you own. They allow you to experience the world around. But they are fragile, and once they are damaged it is often irreparable. So don’t take your eyes for granted. Treat them like precious things and protect them carefully to avoid eye conditions like:
- macular degeneration related to age
- dry eyes
- cataracts, which cause cloudy vision
- poor night vision
So if you want to improve your eye health and do not want to end up with imperfect eyesight for the rest of your life, there is no time like the present. Here are 10 simple tips you must adopt to protect your eyes and vision:
Regular eye exams
Just like your vehicles need regular check-ups, so do your eyes. Make sure your eyes are periodically checked by your ophthalmologist even if you don’t have any symptoms or vision loss. This will help him detect eye diseases and related problems such as myopia and cataract at the initial phase itself. Regular eye exams can diagnose a developing disease and provide appropriate treatment before irreparable vision loss.
Use UV eye protection
Exposure to ultraviolet rays can temporarily damage your eyes and increase the risk of diseases such as cataracts and macular degeneration. Whenever you step outside, wear appropriate protective sunglasses that block UVA and UVB rays and wear polarized lenses to minimize glare.
The ‘20-20-20’ rule
Extensive use of computers, smartphones, and other devices can strain your eyesight. Ophthalmologists suggest that you should look away from the computer every 20 minutes and focus on a point at least 20 feet away for 20 seconds.
Smoking can be detrimental to your eye health. It can significantly increase your risks of age-related macular degeneration and cataracts as well as other eye diseases.
Eat a healthy diet
Protecting your eyes starts with the food that you have on your plate. A balanced diet rich in colourful fruits and vegetables, especially leafy greens and omega-3 fatty acids from fish and other sources is great for healthy eyes. Add nut, seeds, fibre, and whole grains to your diet to lower your risk of age-related vision damage. Also, remember to drink plenty of water to avoid dry eyes.
Research suggests that regular exercise can do a world of good to your eye health by boosting blood and oxygen flow to your entire body including the eyes. This reduces the risk of macular degeneration by as much as 70%.
Get adequate sleep
A good night’s sleep can do wonders to your eye health by releasing the stress of your eye muscles. So, ensure that you get at least 7 to 8 hours of sleep.
Keep diabetes and high blood pressure under control
When not controlled and monitored these diseases can affect your eyes and vision directly. It can lead to problems like blurry vision, cataracts, glaucoma, and retinopathy. If you have diabetes or high blood pressure schedule regular eye exams to monitor your eye health.
Maintain proper eye hygiene
Eye hygiene holds more importance for those who wear contacts. Always ensure that you clean your hands along with your contact lenses with an appropriate solution to protect your eyes. You should never sleep with your contacts.
Don’t forget to blink
We often forget to blink when we are deeply involved in our work. Blinking helps lubricate your eyes and prevents them from becoming dried and irritated. So incorporate blinking exercises into your daily routine by making a conscious effort to blink as often as you can.
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