Our eyes are one of the most important organs in our body. They are delicate and require proper care to maintain good health. Neglecting our eyes when it comes to self-care could potentially lead to vision impairment, or various problems such as dry eyes, cataracts, glaucoma, and even blindness.
Luckily, you came across this article. Today we will discuss the basics of eye health care and share with you some viable tips on how to keep your eyes healthy.
9 Tips for Healthy Eyes and Good Vision
Get Regular Eye Exams
The eye doctor's recommendation is that everyone should get their eyes checked every 1-2 years. And that is even if they do not have any noticeable or severe vision problems. Regular screenings and comprehensive eye exams are essential to detect any issues early on, as well as prevent them from getting worse. Moreover, regular eye exams can also identify other health issues like diabetes, high blood pressure, and high cholesterol.
A regular eye exam typically starts by going over the patient's medical history. Then it continues with a visual acuity test, refraction test, eye muscle test, peripheral vision test, slit lamp exam, tonometry, and dilated eye exam. These examinations are not painful but might cause slight discomfort for people with certain eye conditions or photosensitive individuals.
If your eye doctor notices anything unusual during the screening, they might refer you to another ophthalmology specialist (who is an expert in a certain field like cornea, glaucoma, retina, etc.) or discuss possible treatments immediately.
RELATED ARTICLE: How Often Should You Visit Your Eye Doctor for an Eye Checkup?
Protect Your Eyes from the Sun
The sun's UV rays could conceivably damage your eyes and increase the risk of cataracts, macular degeneration, and other eye problems. Therefore, it is vital to wear sunglasses with UV protection and a brimmed hat to protect your eyes from the harmful rays of the sun. Wearing the right sunglasses ensures blocking at least 99% of UV-A and UV-B rays.
Take Breaks from Digital Screens
Staring at a computer, phone, or tablet screen for long periods might cause eye strain, dry eyes, and blurry vision (computer vision syndrome). So, better take regular breaks to rest your eyes, and follow the 20-20-20 rule: every 20 minutes, look away from the screen for 20 seconds and focus on something 20 feet away.
Quitting smoking is crucial for promoting good eye health and general health. Smoking is a significant risk factor for various eye diseases and conditions, including cataracts, macular degeneration, dry eye syndrome, and optic nerve damage.
RELATED ARTICLE: Smoking and Eyesight: How Tobacco Smoking Damages our Eyes?
Keep Your Eyes Moist
Dry eyes are likely to cause irritation and eye discomfort, and might even lead to eye strain or in some cases corneal damage and pain. For that reason, keeping your eyes moist is essential for promoting good eye health.
Here are some tips for keeping your eyes moist:
Use Artificial Tears or Lubricating Eye Drops
Humidify the Air
Avoid Air Conditioning
Drink Water to Stay Hydrated
Blinking spreads tears over the surface of the eyes, which helps to keep them moist. People tend to blink less frequently when staring at computer screens, so it's essential to take frequent breaks and practice the 20-20-20 rule if you work or spend time on digital devices.
Artificial tears or lubricating eye drops are one of the best ways to keep the eyes moist and alleviate dryness and irritation. These types of drops are available over the counter at most pharmacies and can be used as needed throughout the day.
Dry air aggravates dry eyes, so using a humidifier to add moisture to the air usually helps relieve the symptoms. Unfortunately, air conditioning can further dry out the air. So, if possible, try to avoid spending long periods of time in air-conditioned spaces or direct the airflow away from your face.
Drinking plenty of water keeps the body hydrated, including the eyes. Thus, make sure you drink enough water every day. Eight glasses or two liters of water should do.
Eat a Healthy Diet
Healthy eating is good for your overall health and for your eye health, as well. Eating a diet rich in fruits and vegetables, particularly those high in vitamins A, C, E, and omega-3 fatty acids is beneficial for preventing eye diseases. Nutritional eye-health foods like carrots, spinach, sweet potatoes, kale, fish, and oranges are excellent sources of these essential vitamins.
RELATED ARTICLE: Antioxidants For a Healthier Body and Healthier Eyes
Practice Good Hygiene
The basics of good hygiene are to avoid touching your eyes with dirty hands. Always wash your hands before touching your eyes or contact lenses to reduce the risk of infection. You should also clean your eyes regularly. Use a clean cloth or tissue to wipe away any dirt or debris from your eyelids and around your eyes. In addition, artificial teardrops could help take any irritants and tiny particles out of your eyes.
Get Enough Sleep
Getting good quality sleep is essential for maintaining your physical and mental health. Your sleeping schedule also affects your eyes. Lack of sleep can cause eye fatigue and strain, redness, and itchiness, and make everyday tasks tedious. Our advice? Get at least 7-8 hours of sleep each night.
Here are some factors that can contribute to getting good sleep and maintaining eye health:
Consistent sleep schedule
Comfortable sleeping environment
Limiting stimulants like caffeine, nicotine, and alcohol
Avoiding electronic devices before sleep
Avoiding large meals or fluids before bed
Engaging in relaxation techniques like meditation, deep breathing, or yoga
Regular exercise could significantly improve blood circulation, which can benefit your eyes. Working out and being physically active could also boost your health and prevent obesity, which is a high-risk factor for many eye diseases.
So, in order to keep your eyes healthy, try to engage in regular workouts like jogging, swimming, or yoga. Even if you are unable to do intense workouts, walking 15,000 steps a day could still do wonders for your eyes and enhance your quality of life.
Remember to take care of your eyes, as they are one of your most vital senses. Consult with a healthcare professional if you experience any vision problems or changes. By making good eye health a priority, you can enjoy the many benefits of clear, comfortable vision for years to come.
All medical facts and statements are checked by Atanas Bogoev M.D.