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10 tips for optimal eye health


Last week we talked about the good and bad of blue light exposure. This week we’re continuing on the ‘eye’ theme with 10 top tips to keep your eyes in great condition.

Why is good eye health important?

Good eyesight is an important factor in wellbeing and is a significant factor in retaining independence and quality of life in later years.

Your eyesight is also one of your most important senses as 80 per cent of what we perceive comes through our sense of sight.

As well as the ageing process, vision can weaken for many reasons. However, you can reduce the odds by protecting your eyes.

Top 10 tips

Healthy diet

As with most things, good eye health starts with a healthy diet. Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help reduce your risk of eye disease and ward off age-related vision problems like macular degeneration and cataracts.

Try incorporating dark-green, leafy vegetables such as spinach and kale into your diet, along with oily fish, eggs, nuts, beans, nonmeat protein sources and oranges to name but a few.

A well-balanced diet not only helps you stay at a healthy weight, it helps lower your odds of obesity and related diseases like type 2 diabetes, which is the leading cause of blindness in adults.

Quit smoking

Smokers are two- or three-times more likely to develop: cataracts, macular degeneration, optic nerve damage and uveitis than non-smokers.

So, if you value your eyesight, maybe it’s time to kick the habit.

If you’ve tried, only to start again, keep at it. The more times you try, the more likely you are to succeed. However, don’t struggle alone, ask your doctor for help, or quit with a friend and you can support each other.

Want 20/20 vision? Follow the 20/20/20 rule

In our last article we talked about digital screen time and the link to eye strain.

As well, as taking blinking breaks, as in blinking your eyes to keep them hydrated, it’s important to follow the 20/20/20 rule.

If you’re staring at a screen all day, every 20 minutes, stare at something 20 feet away for 20 seconds.

It’s that simple.

Wear sunglasses

Too much UV exposure increases the risk of cataracts and macular degeneration. Sunglasses protect your eyes from harmful UV rays, as well as making it more comfortable to see in the sun.

There are different categories of sunglasses to choose from. However, as well as ensuring they carry the CE or British Standard marks, always choose a pair that blocks 99-100 per cent of UVA and UVB rays.

It is important to protect children from UV rays with sunglasses and well as a hat and sunblock as exposure to UV in childhood does the most harm.

Stay hydrated

Drink plenty of water, as dehydration can lead to dry eyes.

The human body is about 60 per cent water and therefore needs water to function smoothly. Not enough water in the body can result in dry eyes as well as affecting tear production.

Limit caffeine consumption

From coffee to energy drinks, excessive caffeine consumption can play a part in harming your vision.

So the good news is, you don’t have to give up your morning coffee, just be aware of how much caffeine you are taking in on a daily basis, and if you think it’s too much, try cutting back or switching to de-caffeinated.

Limiting caffeine intake down should be an important part of your overall eye care strategy.

Get a daily dose of fresh air

The benefits of fresh air should not be underestimated. Not only is it beneficial for the lungs and heart, but your eyes’ corneas obtain their oxygen directly from the air because they don’t have their own oxygen supply mechanism.

If possible, get outside daily and let your eyes soak in as much fresh air as possible.

Permanent contact lens wearers should also have a ‘glasses day’ occasionally to give their eyes a rest.

Get a good night’s sleep

We know that not getting enough sleep is not good for our bodies.

Our body needs 7/8 hours of sleep a night and our eyes need at least five hours to ensure they are well rested and strain free.

Lack of sleep is often blamed for dark circles under your eyes, but not getting enough rest can interfere with your overall eye health, meaning they don’t work at their overall potential which could exacerbate eye strain. Another common effect from lack of sleep is eye spasms.

Be hygienic

Most of the times your hands are covered with a host of germs responsible for different types of diseases and infections and we know that proper handwashing can help prevent the spread of flu, colds, sickness bugs and other contagious illnesses. But germs also pose a threat to the health of your eyes, making cleanliness a major factor of eye care as well.

Blepharitis (swelling of the eyelid that results in inflamed, itchy, red eyelids) tends to recur so proper eyelid hygiene is key in its management. Keep your lids clean and free of crusty stuff by applying warm compresses and using artificial tears daily.

Don’t share your towel that you dry your face with. Although it sounds obvious, sharing towels could increase your risk of catching contagious eye infections like conjunctivitis.

Are you an ‘eye rubber’? A number of people seem to be nurturing the habit of rubbing their eyes every other minute, this can turn into an irritating habit, which is quite damaging for eye health. It’s best to try and stop rubbing your eyes, but if you can’t, make sure you keep your hands as clean as possible.

Proper lighting

Make sure you have proper lighting.

Poor lighting will not adversely affect your eyesight, but it will tire your eyes out more quickly. So always position lights correctly when reading or working at the computer.

The best way to arrange a reading light is to have a desk lamp with an opaque shade shining directly onto the page. For a computer, adjust the lighting so that it does not create a glare or harsh reflection on the screen, alternatively use an eye protection software, such as IrisTech.

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