Ways To Protect Your Eye Health Daily
Eyes are the windows to our soul and help us perceive the world around us. It is important to take the necessary steps to maintain good health, including eye health. Taking good care of your eyes is important, but it doesn’t have to be difficult or time-consuming. This is especially important considering World Health Organization It is reported that at least 2.2 billion people worldwide suffer from myopia or hyperopia vision impairment. Even more shocking: at least 1 billion of these cases are preventable or even unresolved. Fortunately, you can protect your eye health and prevent vision loss.
These are simple steps you can take every day to protect your health Eye health as we age.
1. Wear sunglasses to block UV rays
Exposing your eyes to UV rays can cause damage over time. Wear sunglasses Blocks harmful UV rays, reducing your risk Eye diseases Such as cataracts, sunburn, eye cancer and growths around the eyes, according to the American Academy of Ophthalmology. polarization Glasses Smoked or gray lenses provide the best sun protection and reduce glare.
Read more: Best Prescription Sunglasses
2. Take a screen break every 20 minutes
Extend screen time May cause dry eyesneck and shoulder pain, blurred vision, headaches, and digital eye strain, or computer vision syndrome. The American Optometric Association recommends using 20-20-20 rule Prevent computer vision syndrome. Every 20 minutes, observe an object at least 20 feet away for 20 seconds.
3. Take a break too
screen time It’s not the only way to tire your eyes. When you read a book, you may hold it for a long time. Both activities can lead to ShortsightedMyopia, in which distant objects are blurred and near objects are clear. Just like you should use the 20-20-20 rule for taking screen breaks, you should also use this rule for taking book breaks. If you find yourself engrossed in what you’re reading or what you’re doing on your computer, set an alarm so you don’t miss a break.
4. Move your body to promote overall health and eye health
Regular exercise can provide Eye Health BenefitsSuch as promoting blood vessel health and reducing the risk of glaucoma and diabetic retinopathy, the American Academy of Ophthalmology reports. CDC recommends at least 150 minutes moderate aerobic exercise per week, plus two days of muscle strength training. You can also Practice eye exercises Reduce tension and eye strain when sitting at your desk.
Read more: 7 Fitness Tips for Effortless Exercise Every Day
5. Get outdoors as much as possible
Children and adults need to be outdoors regularly, even if they are doing recommended exercise indoors. Research shows that children spend time outdoors The risk of developing myopia is lower during adolescence and adulthood. Playing with your kids at the local playground, walking through the woods, or even playing in the backyard can help the whole family stay healthy and active. Be sure to use sunglasses.
6. Quit smoking
As we all know, smoking is harmful to health. It can also increase the risk of eye diseases such as cataracts or age-related macular degeneration, according to the agency Food and Drug Administration. Smokers are two to three times more likely to develop cataracts and four times more likely to develop AMD. Future research may determine whether smoking also causes glaucoma, Graves’ ophthalmopathy, thyroid eye disease and promotes the onset or progression of diabetic retinopathy. To improve your health, Develop a smoking cessation plan.
7. Eat a balanced diet rich in vitamins
The food you eat every day can Improve your eye health. Eating foods rich in vitamins A, C and E, beta-carotene, omega-3 fatty acids, lutein, zeaxanthin and zinc can help cell growth, reduce eye tissue inflammation and limit free radicals that can damage the eyes.
To give your eyes the right nutrients, eat a balanced diet that includes some of the following food According to the American Academy of Ophthalmology, in your daily diet:
- Vitamin A and beta-carotene: Apricots, carrots, cantaloupe, sweet potatoes, red peppers, ricotta cheese, mango
- Vitamin C: Grapefruit, orange, lemon, tangerine, peach, strawberry, tomato, red bell pepper
- Vitamin E: Avocado, almonds, peanut butter, wheat germ, sunflower seeds
- Omega-3: Halibut, sardines, salmon, tuna, trout
- Lutein and Zeaxanthin: Kale, broccoli, eggs, peas, kale, spinach, lettuce, turnip greens
- Zinc: Lima beans, kidney beans, black-eyed peas, lean red meat, oysters, fortified grains, poultry
Read more: The Best Vitamins and Supplements for Eye Health
8. Avoid rubbing your eyes
Rubbing your eyes frequently may cause eye inflammation injury or infection. Dry eyes and eye fatigue can make you want to rub your eyes, and some people may rub their eyes too much or too hard. This can lead to problems such as decreased or blurred vision, headaches, inflammation, and eye and light sensitivity. Another reason to avoid rubbing your eyes is that bacteria or viruses on your fingers or hands can cause conjunctivitis, commonly known as pink eye. Instead of rubbing your eyes, Use eye drops or saline solution to clean the eyes and keep them moist. Resist the urge and find something else to keep your hands busy until you break this habit.
9. Wash your hands before touching your face or eyes
You should wash your hands before touching your face or eyes and before handling contact lenses. almost 45 million Americans About one-third of contact lens wearers develop complications, and one-fifth of contact lens infections result in corneal damage.
Plus, there’s no telling what kind of bacteria may have contaminated the objects you touched. Wash your hands regularly Can reduce your risk The CDC reports that respiratory illness rates are as high as 21% and diarrheal disease rates are as high as 40%.
10. Remove makeup at the end of the day
After a long day, the last thing you probably think about is taking off your eye makeup before going to bed. Doing so is good for your eye health and can Reduce the risk of blepharitis or eyelid inflammation, according to the Optometrist Network.
You should also practice good makeup habits that protect your skin and eyes, such as using only eye products, changing makeup frequently (especially after an eye infection), not applying eye makeup on the inner eyelids, and never sharing eye makeup with others. others. If you use a brush or sponge to apply eye makeup, wash it regularly.
