Tips for Healthy Eyesight
1. Spend
minimum required screen time: Is screen time bad for your eyes?
Looking at computer, tablet, TV, and smartphone screens may make your eyes
tired and cause eyestrain. Blue light from screens may also damage your eyes.
Follow the 20-20-20 rule when logging screen time. This means for every 20
minutes you look at device screen, you should gaze at something that is at
least 20 feet away for at least 20 seconds. Use good ergonomics when you are on
the computer. Make sure that the screen is at eye level or slightly lower. Sit
so you are at approximately 25 inches away from the screen. Make sure you have
adequate lighting when you are on the computer. Screen filters are available to
minimize glare.
2. Protect
eyes from direct Sun: You know that ultraviolet (UV) rays from the sun can burn your skin,
but did you know they can also harm your eyes? Potential eye health problems
that result from excessive UV sun exposure include cornea burns, cataracts, and
macular degeneration. You may even develop skin cancer on the eyelids.
Always wear sunglasses that block 99% to 100% of UVA and UVB ray when you are
outside, even on cloudy days. Effective sunglasses do not have to be expensive.
Read the label to see the level of protection against UV exposure that they
offer. Remember that certain things reflect UV rays including concrete, sand,
snow, and water. You can also rely on wide-brimmed hats and umbrellas to shield
your eyes from harmful UV rays.
3. Guard your Eyes at work and at Home: Eye injuries are common at home and on the
job. Every day in the U.S., approximately 2,000 people injure their eyes at
work and require medical treatment. Experts estimate that more than 90% of eye
injuries may be prevented if people wore adequate eye protection. Wear safety
glasses when you are working on projects at work or at home that may send
debris airborne and into your eyes. Wear protective glasses or goggles when
playing sports that put your eyes at risk like lacrosse, baseball, softball,
basketball, and racket sports. Polycarbonate lenses offer maximum protection
because they are more resistant to impact than other materials.
4. Nourish your Eyes: The same foods that
are protective of blood vessels in your heart are also good for those in your eyes.
Eat plenty of whole foods including grains, dark leafy greens, and citrus
fruits. Nutrients like zinc, beta-carotene, lutein, and zeaxanthin are
especially protective for your eyesight. They help ward off age-related macular
degeneration (AMD) or slow its progression if you already have it. Zinc-rich
foods include oysters, poultry, and lean meat.
Vegetarian sources of zinc include beans, peanuts, and peas.
Beta-carotene is found in brightly-coloured yellow and orange fruits and
vegetables. Your body turns into vitamin A that benefits eyesight. Lutein and
zeaxanthin are found in leafy greens like kale, spinach, and collard greens.
Lower amounts of these nutrients are found in corn, green peas, broccoli,
romaine lettuce, and eggs. Ask your eye doctor whether you would benefit from
taking a daily vitamin and mineral supplement formulated to protect eye health.
5. Tend your Eyes: Do not suffer if you have eye problem.
It you suffer from red, itchy eyes, reach for antihistamines or soothing
eyedrops. Apply cold compresses over your eyes to reduce symptoms. Remove dust
or dirt from your eyes by rinsing them with clean water or a saline solution
formulated for the eyes. See your ophthalmologist right away if you develop
potentially serious problems like eye pain, swelling, secretions, or unusual
sensitivity to light. If you develop vision problems like flashes of light,
dark floating spots, partial vision loss, blindness, or other problems with
your eyesight, see your eye doctor right away.
6. Practice proper contact Lens Care: Protect your
eyesight by taking good care of your contact lenses. Wash your hands thoroughly
before taking contact lenses in or out. Only use lens cleaner and drops that
are recommended by your ophthalmologist or optometrist. Wash and dry your case
after every use. Replace the case at least every 2 to 3 months. Remove your
contact lenses before you go swimming. Take your lenses out before you go to
sleep at night. Do not wear lenses longer than is recommended. Follow the lens
replacement schedule that is recommended by your ophthalmologist or
optometrist.
7. Watch out for other Health Conditions: Health conditions not
normally associated with the eyes can affect vision. Diabetes and high blood pressure can cause
changes in blood vessels that diminishes blood flow to the eyes. This, in turn,
may cause vision to deteriorate. Diabetic retinopathy is a common cause of
vision loss. Autoimmune diseases including lupus, multiple, sclerosis,
rheumatoid arthritis etc. may affect the eyes. Other conditions that can affect
the eyes include aneurysms, cancer, lung disease, and thyroid disease. Make
sure your eye doctor knows your current and past health history as well as your
family history of eye diseases and other serious conditions. Schedule eye exams
regularly to detect and address any changes in your eyesight as soon as
possible.
8. Monitor Medication Side Effects: Beta blockers,
diuretics, antiarrhythmics, statins, antipsychotics, antidepressants, steroids,
pain medications, antihistamines, sleep aids, and many other medications can
affect your vision. Pay attention to how you feel if your doctor prescribes
medication for you. Be aware of any potential side effects and report them
immediately to your doctor. Visual distortion and eye symptoms from medications
may range from mild to severe. Side effects of medication may include dry eyes,
watery eyes, sensitivity to light, blurry vision, double vision, eye puffiness,
and droopy eyelids.
9. Beware of Eye Makeup: Liquid and creamy
eye makeup may harbour bacteria. Toss out eye makeup and mascara every 3
months. If you get an eye infection, immediately throw away all of your eye
makeup and make an appointment with your eye doctor. Do not share makeup with
others and steer clear of store samples. If you have allergies, choose
hypoallergenic products and be careful when you use new products. Try one new
product at a time so you can easily monitor for potential allergic reactions.
Thoroughly cleanse and dry your skin before applying makeup. Take your makeup
off and wash your face before going to sleep at night.
10. Regular Eye Check-ups: If you want good
eyesight and healthy eyes, see your eye doctor regularly for an eye exam. Even
people who do not wear eyeglasses should get their eyes and vision checked
regularly. Most people need an eye exam at least every other year between the
ages of 18 and 60. People over the age of 60 and those who wear contact lenses
or who have medical conditions that may affect the eyes -- including high blood
pressure, diabetes, or a family or personal history of eye disease -- should
have an eye exam annually. Eye exams can detect problems like farsightedness,
presbyopia, astigmatism, glaucoma, and macular degeneration. The doctor can
examine your retina, macula, and other parts of your eyes. The doctor will also
assess your sight during the exam.
11. Quit Smoking: Smoking increases
the risk of eye diseases including cataracts, age-related macular degeneration
(AMD), dry eyes, uveitis, and diabetic retinopathy. Smoking contributes to blood
vessel damage that may lead to plaque build-up and weak arteries. This
increases the risk of heart attack and damage to the retina. This, in turn, may
lead to vision loss. When you quit smoking, the risk of eye disease decreases
and is essentially the same as the risk of eye disease for non-smokers. Ask
your doctor if you need help quitting.
………
* Above information is based on
the various available sources. Consult
your doctor before acting on the above recommendations.
Your email address will not be published. Required fields are marked *
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