Ways to Maintain Good Eye Health
Maintaining good eyesight improves life quality. The human eye is a specific organ. Its functional part is the lens of the eye, which allows light rays passing through the cornea to fall properly on the retina.
Unlike other parts of the body that have the ability to quickly remove damaged cells and unwanted substances, the lens of the eye can do that only in younger people. In old age, it is very sensitive to various negative effects, and such conditions can lead to damage. Proper eye care slows down aging-related muscle degeneration.
In the following text, we will tell you some helpful tips for keeping your eyes healthy.
What damages the eye?
These are certain causes associated with eye damage, such as:
UV radiation
We just have to protect our eyes with glasses that have a UV filter. Constant exposure to strong sunlight will not only create wrinkles on the face but can also irreversibly damage the lens of the eye and retina1;
Poor nutrition
A diet that does not contain enough antioxidants will harm your eyesight. You need vitamins and a balanced meal for better eyesight;
Obesity
Obesity is associated with an increased risk of many health problems, such as heart disease, type 2 diabetes, high blood pressurе. If you have diabetes you are at higher risk of getting glaucoma2, cataracts, or diabetic retinopathy;
Excessive eye strain
Reading in low and inadequate light, staying in front of the TV, mobile device, etc., for a long time, or working on a computer can cause eyestrain. You can’t focus or stay concentrated and could even have a blurred vision. Furthermore, as we read from computer screens, we forget to blink, we feel pressure and dry eyes;
Overexposure to blue light may cause macular degeneration later in life. Blue light is everywhere around us, especially if we are in front of the TV, computer, mobile device, tablet, etc. Digital devices emit blue light radiation which can be very harmful to your eyes and your overall health:
How to maintain good eye health
Taking care of your eyes isn’t that hard. You just need to pay more attention to certain things, mentioned below, to prevent various eye-related conditions. However, here are some tips for maintaining good eye health.1. Nutrients and balanced diet for eye health
An adequate and balanced intake of vitamins, carotenoids, and minerals can play an important role in good eye health. You must get them through the food because the body itself is not able to & "produce" them. A balanced diet with a daily intake of fresh fruits, vegetables, cereals, proteins, and healthy fats, or taking appropriate supplements provide not only good eyesight but also have positive effects on the whole body.
Some of the vitamins essential for maintaining good eye health are:
Vitamin A and beta carotene
Vitamin A is essential for good eyesight. This vitamin supports the function of the cornea, which is actually the protective layer of the eyes. Vitamin A deficiency is a rarity in developed countries, but should not be neglected as it can cause a serious illness - xerophthalmia3, which can result in blindness. Vitamin A can reduce the risk of age-related cataracts and macular degeneration.
Vitamin C
Vitamin C protects the eyes from damage caused by free radicals, and helps regenerate damaged tissues, reduces the inflammatory response, prevents cell mutations, and much more. You need it for the synthesis of collagen, a structural component of blood vessels, ligaments, bones, and in the eye cornea and sclera.
Omega 3 fatty acids
Omega 3 fatty acids, and especially DHA and EPA4 are important for the prevention of senile macular degeneration. They have several functions that provide neuroprotective effects in the retina.
2. Wearing blue light blocking glasses
As mentioned before, every device emits blue light radiation which can damage your eyesight. Avoid unnecessary and prolonged use of a computer, unless it is part of your job. In that case, we highly recommend to wear blue light blocking glasses to alleviate eyestrain, headaches, and many other eye-related conditions.Try to protect your eyes at least a little by wearing these glasses. From improving your sleep to increasing your focus, the benefits of blue light blocking glasses will help to improve your life quality.
3. Take breaks
Whenever possible, take frequent breaks from your device. Rest your eyes for better concentration, which can help you to be more productive during work. Put your device aside, especially before bedtime, so you won’t have sleeping difficulties5.4. 20-20-20 rule
This rule focuses on taking a 20-second break and looking at an object 20 feet (or 6 meters) away every 20 minutes6.This rule allows the eyes to return to their natural position and helps them maintain the appropriate number of blinks.To sum up
If you use your cell phone or other devices constantly, especially if you primarily use it to correspond and send e-mails, a good way to reduce exposure to blue light is to use glasses that filter it.
Although research is still being conducted on how the effect of blue light is associated with the development of various eye-related conditions, you can act preventively now. Make sure you wear computer glasses and get enough nutrients to help fight these degenerative eye conditions.
1. Glickman (2011). Ultraviolet phototoxicity to the retina, TX, San Antonio
2. Ning Cheung, MBBS and Tien Y. Wong, FRANCO, FRCSE, PhD. (2009) Obesity and Eye Diseases, VOLUME 52, ISSUE 2
3. McLaren DS, Kraemer K. Xerophthalmia. World Rev Nutr Diet. 2012;103: 65-75
4. Rasmussen, Johnson. Nutrients for the aging eye. Clin Interv Aging. 2013; 8: 741–748.
5. Harvard Health Publishing (2020) July. Blue light has a dark side
6. Advanced eye care. Prevent Eye Strain with the 20-20-20 Rule. Bel Air MD