Four Ways to Boost Your Eye Health
Studies show that we value sight more than any other sense. This is not surprising, as we take in 80 percent of all impressions by our vision.
Our sense of sight is a precious gift, but we must care for our eyes throughout our lifetime. Protecting our eyes helps lower the chances of vision loss, blindness and the development of eye conditions such as cataracts, glaucoma, macular degeneration and diabetic eye disease.
Visit Your Eye Doctor
Eye exams are essential for preventive care and maintenance, even if you don’t wear glasses or contact lenses. Because many eye diseases can develop without symptoms, you should visit your eye doctor every year.
Annual comprehensive eye exams will allow your doctor to diagnose and treat eye conditions early to prevent vision loss. Having a dilated eye examination is crucial if there is a history of conditions such as glaucoma, diabetes or macular degeneration in your family. For example, early detection of vision issues due to diabetes will reduce the risk of blindness by 60 to 90 percent.
Protect Your Eyes Properly
Do you spend time outside or looking at digital screens? If so, you need to protect your eyes properly.
Ultraviolet radiation from sunlight can damage part of the retina called the macula, which is responsible for central vision. Wearing sunglasses that block 100 percent of UVA and UVB rays can help prevent macular damage.
Outdoor sports and activities can make you more prone to eye injury. Safety goggles can protect your eyes from foreign objects while gardening, woodworking or playing sports. When purchasing safety glasses, make sure they have side protection, shatter-proof lenses and impact-resistant frames.
Digital eye strain will not cause vision loss, but it can be irritating or painful. Staring at screens can cause many problems, such as the following:
- Headaches
- Neck and shoulder pain
- Blurry vision
- Difficulty concentrating
- Eye fatigue
Digital eye strain can also reduce your blink rate and cause dry eye. Making a conscious effort to blink more often will help lubricate your eyes and prevent dryness. You can also try some over-the-counter rewetting drops.
When using electronic devices, it is beneficial to keep in mind the 20-20-20 rule: after every 20 minutes, take a 20-second break to focus on an object situated at least 20 feet away.
Incorporate Exercise into Your Daily Schedule
Physical activity and a balanced diet can make a significant impact on your vision. Unlike New Year’s Resolutions, long-term commitments to your health and wellness don’t wane after January. Healthy living is a lifetime habit, cultivated one day at a time.
Studies show people who exercise regularly have a lower risk of developing eye disease.
- According to a study, individuals who engage in physical activity at least three times a week have a lower risk of developing age-related macular degeneration compared to those who do not exercise.
- Another study discovered people who exercised moderately were 25 percent less likely to develop glaucoma (AAO).
Exercise also can help lower eye pressure in patients with glaucoma and help patients with diabetic retinopathy keep diabetes under control.
Adults should try to get 150 minutes of moderate-level exercise and two days of muscle strengthening activity each week. Cardiovascular exercises can include swimming, walking, cycling, playing tennis or even gardening. Muscle strengthening activities should incorporate all muscle groups: legs, hips, back, abdomen, chest, shoulders and arms (CDC).
Eat Nutritious Foods High in Antioxidants
Antioxidants are foods that protect tissues from the damage caused by oxidation, a process that causes cell death and aging. For example, oxidation can cause permanent changes in proteins located in the eye lens, leading to cataracts.
Foods that contain vitamins A, C and E, lutein and zeaxanthin, carotenoids and selenium protect eyes from oxidation. It is advisable to get vitamins and minerals from balanced meals rather than relying on supplements. Here are a few antioxidant-rich foods to consider (AAO):
- Vitamin A — leafy greens, tomatoes, cantaloupe, mango, milk and eggs
- Vitamin C — citrus fruits, kiwifruit, strawberries, red and green peppers and broccoli
- Vitamin E — olive oil, sunflower seeds, almonds and avocadoes
- Lutein and zeaxanthin — kale, spinach, broccoli, peas, lettuce, eggs, maize (corn) and orange peppers
- Carotenoids — carrots, winter squash, watermelon, pink grapefruit, leafy greens, pumpkin
- Selenium — seafood, organ meats, Brazil nuts, eggs, grains, cereals and dairy products
Call an Ophthalmologist for Your Comprehensive Eye Exam
When is the last time you visited your eye doctor? A comprehensive eye exam evaluates your eye health as well as your vision, and it takes only about an hour. You will have a visual acuity test, and you’ll likely receive a screening for eye diseases like cataracts, glaucoma and macular degeneration. If you need to receive any treatment, your eye doctor can explain your options and create a customized treatment plan.