10 Essential Tips for Healthy Eyes All Year Round

By incorporating these practical tips and tricks into your daily routine, you can preserve your vision over time.

10 Habits to Safeguard Your Eye Health Every Day

Vision loss can significantly disrupt daily life, but did you know that it is more common than you think? The Centers for Disease Control and Prevention estimates that a whopping 93 million adults in the US are at high risk of vision loss. However, the good news is that there are basic strategies you can start following today to keep your eyes healthy and reduce the risk of problems in the future.

🕶️ 1. Wear sunglasses for eye protection

Exposing your eyes to ultraviolet (UV) rays over time can cause damage. By wearing sunglasses, you can block harmful UV light and lower your risk of eye diseases such as cataracts, sunburn, eye cancer, and growths around the eye. For optimal protection, opt for polarized glasses with smoke or gray lenses, as they offer the best shielding against the sun’s rays and reduce glare.

💻 2. Take breaks from screens

Extended screen time can cause dry eyes, neck and shoulder pain, blurred vision, headaches, and digital eye strain, also known as computer vision syndrome. The American Optometric Association recommends using the 20-20-20 rule: every 20 minutes, take a 20-second break and focus on something at least 20 feet away. This simple habit can help prevent computer vision syndrome and give your eyes the rest they need.

📚 3. Take breaks from books too

Reading a book for extended periods, much like staring at a screen, can lead to nearsightedness or myopia. To give your eyes a break and reduce the risk of myopia, use the 20-20-20 rule for book breaks as well. Set an alarm to remind yourself to take a 20-minute break, ensuring your eyes get the respite they deserve.

🏃‍♂️ 4. Exercise for eye health

Regular exercise not only benefits your overall health but also provides valuable eye health benefits. It promotes healthy blood vessels and lowers the risk of developing conditions such as glaucoma and diabetic retinopathy. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate aerobic activity every week, coupled with two days of strength training for your muscles. Additionally, you can also incorporate specific eye exercises into your routine to reduce tension and eye strain while sitting at your desk.

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🌳 5. Get outside

Spending time outdoors is crucial for maintaining healthy eyes. Research shows that children who spend more time outside have a lower risk of developing nearsightedness in adolescence and adulthood. So, even if you get your recommended exercise indoors, make sure to take breaks and enjoy outdoor activities with your family. Whether it’s playing at the local playground, walking through the woods, or simply spending time in your backyard, immersing yourself in nature can contribute to the overall well-being of your eyes.

🚭 6. Quit smoking for better eye health

Smoking is not only detrimental to your overall health but also increases the risk of developing various eye diseases. Cataracts and age-related macular degeneration are more likely to occur in smokers. In fact, smokers have two to three times higher chances of developing cataracts and up to four times higher risk for age-related macular degeneration. Research is ongoing to determine if smoking is also linked to glaucoma, Graves’ eye disease, thyroid eye disease, and diabetic retinopathy. To improve your health, it’s essential to build a quit plan and give up smoking for good.

🥗 7. Eat a balanced diet for healthier eyes

Your diet plays a vital role in maintaining good eye health. Incorporating foods rich in vitamins A, C, and E, beta-carotene, omega-3 fatty acids, lutein, zeaxanthin, and zinc can support healthy cellular growth, reduce eye tissue inflammation, and combat damaging free radicals. Here are some key foods recommended by the American Academy of Ophthalmology:

• Vitamin A and beta-carotene: Apricots, carrots, cantaloupe, sweet potatoes, red pepper, ricotta cheese, mango.
• Vitamin C: Grapefruit, oranges, lemons, tangerines, peaches, strawberries, tomatoes, red bell pepper.
• Vitamin E: Avocados, almonds, peanut butter, wheat germ, sunflower seeds.
• Omega-3 fatty acids: Halibut, sardines, salmon, tuna, trout.
• Lutein and zeaxanthin: Collards, broccoli, eggs, peas, kale, spinach, romaine lettuce, turnip greens.
• Zinc: Lima beans, kidney beans, black-eyed peas, lean red meats, oysters, fortified cereals, poultry.

🙅‍♀️ 8. Avoid rubbing your eyes

Habitually rubbing your eyes can lead to damage or infections. Dry eyes and eye strain often trigger the urge to rub, which can result in reduced or blurry vision, headaches, inflammation, and sensitivity to light. Moreover, rubbing your eyes with unclean hands can introduce bacteria or viruses, potentially leading to conjunctivitis, commonly known as pink eye. Instead of rubbing, use eye drops or saline to clean and moisturize your eyes. Find alternative ways to keep your hands busy and break the habit of eye rubbing.

🧼 9. Keep your hands clean

Maintaining good hand hygiene is essential for overall eye health, especially for contact lens wearers. Nearly 45 million Americans wear contact lenses, and complications can arise, with one in five infections caused by contact lenses leading to corneal damage. Regularly washing your hands before touching your face, eyes, or handling contact lenses can reduce the risk of infections and damage. The CDC reports that washing hands regularly can lower the risk of respiratory illness by up to 21% and diarrheal illness by up to 40%.

👁️ 10. Remove eye makeup before bed

Removing eye makeup before bed might be the last thing on your mind after a long day. However, it’s a crucial step that benefits your eye health and lowers the risk of eyelid inflammation or blepharitis. Make sure to use products specifically made for eyes, replace your makeup regularly (especially after an eye infection), avoid applying makeup to the inner lids, and never share eye makeup with others. If you use brushes or sponges, wash them regularly to maintain hygiene.

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Taking care of your eyes is crucial for preserving your vision and overall well-being. By implementing these simple yet effective strategies, you can maintain healthy eyes all year round. Remember, your eyes deserve the best care!

References: – Centers for Disease Control and Prevention – Vision Loss – American Academy of Ophthalmology – Sunglasses for UV Protection – American Optometric Association – Computer Vision Syndrome – CDC – Handwashing and Respiratory Illness – Optometrists Network – Eye Makeup and Eye Care