6 Tips for Maintaining Good Eye Health

1. Regular Check-ups for Your Eyes

A visit to the eye doctor is important every year. They will do tests to check how well you can see and if your eyes are healthy. If needed, they might give you new glasses or medicine. Myopia, which is a problem where you can’t see things far away, is becoming more common, especially in kids. Going for regular eye check-ups is the best way to make sure you’re safe from myopia. These check-ups can also help prevent serious eye problems like cataracts, retinal detachment, and glaucoma, which can hurt your eyesight.

2. A Healthy Diet to the Rescue

Eating certain foods can keep your eyes healthy and even undo the effects of getting older. Your diet should include the following:

• Fish like tuna, salmon, trout, sardines, mackerel, anchovies, and herring have omega-3 fatty acids.
• Seeds and nuts such as walnuts, brazil nuts, peanuts, cashews, chia seeds, hemp seeds, and flax seeds.
• Orange-colored foods like carrots, squash, cantaloupe, red peppers, and yellow bell peppers.
• Eggs, soybeans, milk products, and other sources of vegetarian protein.
• Leafy green vegetables like spinach, kale, and collards.

Eating healthy not only helps your eyes but also lowers the chance of getting overweight, diabetes, or high blood pressure, which can cause eye problems. The Age-Related Eye Disease Study (AREDS) found that nutrients like copper, zinc, vitamin E, vitamin C, and beta-carotene can reduce the risk of age-related eye health problems.

3. Diabetes and Eye Health  

Being very overweight and having diabetes can lead to eye issues. When you’re too heavy, you might get type II diabetes, and having diabetes increases the chances of getting glaucoma and retinopathy, which are eye problems. To avoid these, it’s good to exercise, control what you eat, and keep your blood pressure and cholesterol in check. This not only helps you lose weight but also manages diabetes. By doing these things, you can lower the risk of eye problems and avoid needing costly surgery for glaucoma treatment.

4. Quit Smoking

Smoking doesn’t just harm your lungs; it can also cause eye problems. It might give you cataracts, damage your optic nerve, and lead to macular degeneration. If you smoke a lot and find it hard to quit, talking to a therapist can help.

Smoking also makes it more likely for you to have age-related macular degeneration, glaucoma, and dry eye syndrome. It can even cause uveitis, which is inflammation in the middle layer of your eye. Studies show that smokers are 2.2 times more likely to have eye issues than non-smokers. So, quitting smoking is good for both your lungs and your eyes.

5. Wear Sunglasses

Wearing the right sunglasses can keep your eyes safe from the sun’s strong rays. Too much sun exposure can increase the risk of cataracts and macular degeneration.

Pick sunglasses that block 99% to 100% of UVA and UVB rays. Ones with wraparound lenses give extra protection from the sides. Polarized lenses can reduce glare when you drive, but they don’t necessarily provide more protection.

If you wear contact lenses, some of them protect against UV rays, but it’s still smart to wear sunglasses for extra safety.

6. Look Away From the Computer Screen

Looking at a computer or phone for too long can make your eyes tired and cause problems like:

• Eye strain
• Blurry vision
• Trouble focusing far away
• Dry eyes
• Headaches
• Pain in your neck, back, and shoulders

To keep your eyes safe

• Check if your glasses or contact prescription is right for looking at a computer.
• If your eyes still feel tired, ask your doctor about computer glasses.
• Position the screen so your eyes are level with the top. This way, you look a bit down at it.
• Avoid glare from windows and lights. Use a special screen if you need to.
• Put your feet on the ground and sit comfortably in a chair.
• If your eyes are dry, blink more, or use artificial tears.
• Take breaks every 20 minutes. Look at something far away for 20 seconds. Take a 15-minute break every two hours.