Healthy Tips for Good Eyes

Healthy Tips for Good Eyes

Most of us are well aware of the five senses bestowed to us through which we interact with our environment, i.e. vision, hearing, smell, taste and touch, right? But how many of us have ever really wondered which of these is considered as the most valuable. Sure, each of these senses is invaluable in its own right, but vision is considered to be the most important of all, as it is used to perceive about 80% of all impressions.

So, now we’re getting a better idea of why we should tend to our eye health much more seriously, and if not, it’s going to hurt our pocket as well. Wait a minute, did I just say ‘our pocket’? Let me get it right, it hurts ‘our’ pockets! Wondering how? Let me refer to a study titled ‘The Economic Burden of Vision Loss and Eye Disorders in the United States’, according to which vision problems cost the US government about $139 billion annually. In fact, neglecting eye care not only affects us financially, it also affects our quality of life. Good vision helps us perform well—at home, at work, or behind the wheel. That’s why it’s important to take a few simple steps to make sure we help keep our eyesight at its best.

Here are some tips to help maintain eye health as we age.

  -   Eat a Balanced Diet

As part of our healthy diet, choose foods rich in antioxidants, like Vitamins A and C; foods like leafy, green vegetables and fish.  Many foods – especially fatty fish, such as salmon – contain essential omega-3 fatty acids that are important to the health of the macula, the part of the eye responsible for central vision. An inadequate intake of antioxidants, consumption of alcohol or saturated fats may create free-radical reactions that can harm the macula – the central part of the retina. High-fat diets can also cause deposits that constrict blood flow in the arteries. The eyes are especially sensitive to this, given the small size of the blood vessels that feed them. Our eyes are unique, and have their own set of nutritional needs.

Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age related vision problems like macular degeneration and cataracts. To get them, fill the plate with:

·       Green leafy vegetables like spinach, kale, and collards

·       Salmon, tuna, and other oily fish

·       Eggs, nuts, beans, and other nonmeat protein sources

·       Oranges and other citrus fruits or juices

·       Oysters and pork

A well-balanced diet also helps us stay at a healthy weight. That lowers our odds of obesity and related diseases like type 2 diabetes, which is the leading cause of blindness in adults.

  -   Exercise

Exercise improves blood circulation, which improves oxygen levels to the eyes and the removal of toxins.

  -   Wear Sunglasses

If we considered sunglasses a mere fashion accessory, think again. A right pair of shades can help us stay away from cataracts, macular degeneration and pinguecula by blocking out sun’s harmful UV (ultraviolet) rays. A good pair of UV protection sunglasses can block 99 – 100% of harmful UV rays. In case we are wondering, UV protection contact lenses are also available.

  -   Use Safety Eyewear

If we use hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles. Safety glasses are highly recommended if we are exposed to some sort of hazardous airborne materials at job or even at home. Not only that, resort to protective glasses if we are into sports like ice hockey, lacrosse or squash/racquetball.

  -   Avoid Excessive Exposure to Computer Screens

In addition to causing neck, back and shoulder pain, staring too long at a computer/phone screen can affect our eye health severely. Some of the eye problems we can get from excessive exposure to computer/phone screens include:

·       Eyestrain

·       Blurry vision

·       Trouble focusing at a distance

·       Dry eyes

·       Headaches

·       Neck, back, and shoulder pain

Some protective measures include:

·       Make sure our glasses or contacts prescription is up to date and good for looking at a computer screen.

·       Seeking proper medical care in case of prolonged eyestrain and considering computer glasses for computer use

·       Move the screen so our eyes are level with the top of the monitor. That lets us look slightly down at the screen.

·       Choosing a comfortable supportive chair and positioning it where our feet lie flat on the floor

·       Try to avoid glare from windows and lights. Use an anti-glare screen if needed.

·       If our eyes are dry, blink more.

·       Rest our eyes every 20 minutes. Look 20 feet away for 20 seconds. Get up at least every 2 hours and take a 15-minute break.

  -   Visit Our Eye Doctor Regularly

Never undermine the significance of a regular eye exam. Our eyes need specialized care because they are one of the most sophisticated organs in our body. Spotting eye diseases like glaucoma is quite challenging. Only an eye specialist will be able to do so appropriately using  the required knowledge, experience, tools and techniques. Experts recommend having a comprehensive eye exam at least once every two years. Some of the essential components of a comprehensive eye exam might include:

·       Talking about our personal and family medical history

·       Vision tests to determine farsightedness/nearsightedness, presbyopia (changes in vision due to aging process), astigmatism (blurred vision caused by a curved cornea)

·       Tests to determine coordination between both eyes

·       Optic nerve and eye pressure tests to spot glaucoma

·       Microscopic and external eye examination before and after dilation

  -   Get a Good Night's Sleep

Our eyes can also get into trouble if we are in a habit of skipping sleep regularly. Adequate sleep ensures that our eyes are well rested and strain free. We’ll feel the difference when we get the sleep we need. We’ll look great, we’ll perform at home or work—and good rest will support the health of our eyes.

  -   Wash Our Hands

Keeping our hands clean is so important when it comes to our eyes, especially if we’re a contact lens wearer. Before we touch our eye—and before we put in or remove a contact lens—wash our hands with a mild soap and dry with a lint-free towel. Some germs and bacteria that come from our hands can cause eye infections, like bacterial conjunctivitis (pink eye). When we touch our eye, whatever is on our fingers goes right onto our eye’s surface. This is one way that people catch colds—rubbing their eyes while they have cold virus germs on their hands.

  -   Consider Our Family Health History

Of all other factors, we might also be simply unlucky to get an unwanted eye ailment, because many eye diseases cluster in families. For instance, a family history of high blood pressure or diabetes means increased risk of suffering from an eye disease. So, take our family’s eye diseases’ history seriously and discuss it with our eye doctor in order to avoid becoming another unsuspecting victim.

  -   Avoid Rubbing Our Eyes

Oddly enough, a huge majority of people seem to be nurturing the habit of rubbing their eyes every other minute. For many of them, eye-rubbing turns into an irritating habit, which is quite damaging for eye health. We need to realize that most of the times our hands are covered with a host of germs responsible for different types of diseases and infections. So, it’s better if we get rid of this unhealthy habit, but if we can’t, make sure to keep our hands as clean as possible. We can use anything from soaps to sanitizers, just keep them clean if we can’t stop rubbing them over our eyes.

  -   Nourish Our Eyes

The same foods that are protective of blood vessels in our heart are also good for those in our 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 our eyesight. They help ward off age-related macular degeneration (AMD) or slow its progression if we 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-colored yellow and orange fruits and vegetables. Our 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 our eye doctor whether we would benefit from taking a daily vitamin and mineral supplement formulated to protect eye health.

  -   Beware of Eye Makeup

Liquid and creamy eye makeup may harbor bacteria. Toss out eye makeup and mascara every 3 months. If we get an eye infection, immediately throw away all of our eye makeup and make an appointment with our eye doctor. Do not share makeup with others and steer clear of store samples. If we have allergies, choose hypoallergenic products and be careful when we use new products. Try one new product at a time so we can easily monitor for potential allergic reactions. Thoroughly cleanse and dry our skin before applying makeup. Take our makeup off and wash our face before going to sleep at night.

  -   Avoid Dry Air

Cozying up our home through winter might also be an unlikely culprit if dry eyes have been bugging you of late. A humidifier can be of great assistance in such scenarios, adding some much needed moisture to help our eyes stay hydrated.

  -   Contact Lens Care

Follow our ophthalmologist's instructions regarding the care and use of contact lenses. Abuse, such as sleeping in contacts that are not approved for overnight wear, using saliva or water as a wetting solution, using expired solutions, and using disposable contact lenses beyond their wear can result in corneal ulcers, severe pain and even vision loss.

  -   Stop Smoking

As we know, smoking causes significant damage throughout our entire body, and our eyes are no exception. It is said that smokers are seven times more likely to suffer from an eye disease than non-smokers. In addition, smoking makes our eyes dry. So by quitting cigarettes, we will significantly contribute to their health. If we want to stop smoking for good, our pharmacist can help.

  -   Use the Lenses as per Instructions

Avoid sleeping with the contact lenses on. Wear them and use them as per the instructions given to us by our ophthalmologist. Avoid using expired lens solution for cleaning them and replace them at regular intervals.

  -   Try Using Rose Water

A review of the medical literature on rose water shows that it has anti-inflammatory and anti-infective effects, and it can be an effective remedy for various eye conditions. To use rose water, apply a few drops to our eyes with an eyedropper. We can also dab our eyelids with a cotton ball soaked in rose water to reduce swelling or puffiness. If we’re unsure if rose water is safe for us, talk to our eye doctor before using it. 

  -   Use Cucumbers to Avoid Puffiness

Cucumber juice contains powerful antioxidant and anti-inflammatory properties, as well as vitamin C, which can soothe tired skin and eyes. To use, cut two cucumber slices about a half-inch thick. Lie down, and apply a slice to each eyelid for 15 minutes to help refresh our eyes and skin. 

  -   Use Eye Drops or Artificial Tears

As we age, our eyes become more prone to dry eye syndrome. Dry eyes can also be triggered by contact lens use, some medications like decongestants and antihistamines, and seasonal allergies. If we find that our eyes tend to become dry and irritated fairly often, we may want to look into using over-the-counter (OTC) eye drops or artificial tears. Adding a few drops to our eyes can help keep our eyes hydrated. 

  -   Drink Plenty of Water

Staying hydrated is an important part of our overall health, but it’s particularly important for our eyes and skin. Try to drink at least eight 8-ounce glasses of water each day to ensure our body has enough moisture to keep our eyes lubricated and hydrated. We may need to drink more water if the weather is warmer than usual and if we’re active.