Your eyes are constantly at work all the times you are awake since your birth. Of course, throughout your life, they go through so much. We are talking about dust, pollution, smoke, UVA and UVB rays, blue light from your devices and much more.
All of these factors keep compounding over the years to increase the risks of eye concerns. As a result, it’s essential to take protective steps to maintain optimal vision so that you can see clearly in your later years.
For this reason alone, we have put together 5 essential tips for you to practice to keep your eyes healthy.
1. Hydration
You may wonder, “What’s the relationship between hydration and eyes?” Well, dehydration can directly impact your eye health. Here’s how.
The most important part of your tear film is the aqueous layer. As the name suggests, it is mainly made up of water. So, if you’re not drinking enough water, your body will be dehydrated. As a result, this watery layer of your tear film may not have enough moisture to lubricate your eyes. This can lead to irritation and harm your eye’s surface, causing your vision to become blurry.
But how do you tell if your eyes are dehydrated? Some of the common signs are:
- Burning sensation
- Increased sensitivity to light
- Feeling like there is a foreign particle in the eyes, like sand
- Increased eye strains
- Frequent headaches
So make sure you are drinking six to eight glasses of water every day to keep yourself hydrated on the inside.
2. Wearing Protective Gears
Regardless of whether you are out and about in the sun or indoors, dust, UV rays, and pollution can always reach your eyes. Thus, it is essential to have something that filters out or stops them from reaching your eyes.
Enter sunglasses with UV protection, your eye’s best friend. They protect your eyes from the sun’s harmful rays. Thus reducing the chances of developing cataracts or macular degeneration. Plus, they create a barrier between dust and your eye. As a result, the chances of injuries due to these particles are significantly reduced.
3. Limiting Screen Time
Our screens are our all-time partner, whether we are at work with our laptops or at home watching TV. Plus, we are always on our phones for something or another. Can you imagine the amount of blue light your eyes receive every day?
Prolonged screen time can lead to digital eye strain. And how do you know you are experiencing one? Well, your eyes will start to feel dry, your vision will get blurry, and slowly, a headache will creep in.
To prevent eye strain, follow the 20-20-20 rule: every 20 minutes, take a 20-second break, and look at something 20 feet away. This simple practice helps to relax your eye muscles and reduce fatigue.
You could also adjust your screen settings to suit your eyes. For instance, changing the brightness and contrast for comfortable use in low-light settings. Or using blue light filters since they also disrupt your sleeping patterns.
4. Limiting Alcohol and Smoking
Both smoking and alcohol are known to have short-term and long-term effects on your eye health.
For instance, a July 2020 study reveals that, on average, individuals who are currently smoking or used to smoke in the past have a higher intraocular pressure (IOP) than individuals who have never smoked. This puts them at a higher risk for optical nerve damage, which could lead to glaucoma and permanent vision loss.
Similarly, alcohol, in the short run, leads to the weakening of eye muscles, dryness, redness, puffiness and dark circles. In the long run, it leads to irreversible blind spots (visual field loss), poor colour perception, cataracts, Age-Related Macular Degeneration (AMD), and nutritional deficiency.
5. Nutrient-Dense Diet
A healthy diet can solve almost all health-related concerns, including those concerning your vision. Why? Because a number of nutrients play an essential role in eye health.
For instance, Vitamin A is important for a healthy retina. Without enough Vitamin A, your eyes will start to feel dry. So, it’s best to include carrots, sweet potatoes, or apricots in your diet. Similarly, omega-3 fatty acids support healthy tear function. Plus, Omega-3 fatty acids found in fish, nuts, and seeds may reduce the risk of developing age-related macular degeneration.
Also Read – Role of Nutrition in Eye Health: Foods for Better Vision
Conclusion
Taking care of your eyes does not take much effort, but it leaves you with lifelong benefits. Besides these tips, be mindful of using quality eye makeup and not rubbing your eyes too hard. Additionally, practice good eye hygiene by washing your hands before touching your eyes and regularly clean your eyeglasses and contact lenses.
Remember, taking care of your eyes is not just about seeing clearly in the present but protecting your vision and enjoying clear, vibrant eyes for years to come!