Looking after your eyes might not always be your top priority, but it plays a vital role in ensuring their health and durability.
Whether you’re spending extended hours in front of screens or engaging in outdoor activities, here are ten effective strategies to protect your eye health and make sure your eyesight isn’t ruined.
Maintain Appropriate Screen Distance
If you often experience dry, uneasy eyes after prolonged screen exposure, you’re not alone.
The American Optometric Association suggests maintaining a minimum 20-inch distance between your eyes and the screen to mitigate the strain and discomfort resulting from glare.
Rest Your Eyes More Often
Frequent screen usage can lead to reduced blinking, resulting in parched and irritated eyes.
The 20-20-20 rule can be very useful in this case – every 20 minutes, allocate 20 seconds to focusing on something situated 20 feet away. This practice revitalizes your eyes and diminishes strain.
Use the 10-10-10 Rule for Work
When engaging in activities that require close-up focus, like reading or crafting, follow the 10-10-10 rule. Every 10 minutes, take a 10-second break and focus on something 10 feet away.
This simple habit can help reduce eye strain and maintain visual comfort. It’s especially helpful for people who work remote jobs or need to stare at a screen for hours at a time.
Utilize Sunglasses for UV Protection
Sunlight carries harmful ultraviolet (UV) rays that can contribute to various eye issues, such as cataracts and sunburned eyes.
Wearing sunglasses that provide 99% UVA and UVB ray protection is imperative, especially during daytime hours.
Add Omega-3 Fatty Acids into Your Diet
Cold-water fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can lower the risk of dry eyes and eye diseases.
If seafood isn’t your preference, consider a balanced diet of fish oil supplements or alternatives like flaxseed oil.
Get Protective Eye Gear
When doing activities that expose your eyes to potential hazards, such as gardening or household tasks involving chemicals, donning safety goggles or protective eyewear can be an effective way to avoid injuries.
If you already wear prescription glasses, getting prescription safety glasses made for such instances is a good idea.
Always Include Vegetables with Your Food
Leafy green vegetables such as spinach, kale, and Brussels sprouts encompass carotenoids like lutein and zeaxanthin.
These can help prevent the progression of specific eye diseases, based on research from the National Eye Institute.
Manage Your Blood Sugar Levels
Remarkably, your overall health, including blood sugar levels, can influence your eye health. Individuals with diabetes or pre-diabetes should strive to regulate their blood sugar levels.
Elevated levels of blood sugar can lead to eye issues and potential blindness. Routine monitoring and management are pivotal.
Adhere to Proper Contact Lens Care
If you utilize contact lenses, adhering to appropriate hygiene is pivotal. Always cleanse your hands before handling lenses, utilize the recommended contact solution, and adhere to your optometrist’s guidance.
It’s also worth noting that it’s crucial to follow the replacement schedules for your contact lenses as it can help prevent various infections and irritation.
Manage Your Indoor Air Quality
Poor indoor air quality can contribute to dry and irritated eyes. To create a comfortable environment for your eyes, consider using a humidifier to add moisture to the air.
A humidifier can do a lot of good, especially during dry seasons or in tight air-conditioned spaces.
Get Rid of Old Eye Makeup
Aged eye makeup can harbor bacteria that might prompt eye infections. This includes old eyeliner, mascara, and even eye shadow brushes.
Protect your eyes by periodically replacing eye makeup that exceeds four months and ensure your application tools remain sanitary.
Schedule Annual Eye Exams
It’s not wise to forgo your yearly appointment with an eye specialist. Visiting your eye doctor even once a year can make a significant difference.
Comprehensive eye exams are not solely vital for sustaining good eyesight but can also unveil underlying health conditions like diabetes, cardiovascular ailments, or neurological disorders.
Keep Yourself Hydrated
Adequate hydration is essential for maintaining good eye health. Proper hydration helps to prevent dry eyes and ensures that your eyes remain lubricated.
Aim to drink enough water throughout the day to support your overall eye comfort. Most experts recommend that adults should drink around six to eight glasses of water a day.
Limit Screen Time Before Bed
Excessive screen time before bed can not only disrupt your sleep pattern but also lead to digital eye strain. Screen time before bed also causes people to take much longer to reach deeper levels of sleep.
Try to reduce screen exposure at least an hour before bedtime to allow your eyes to relax and improve your sleep quality. Instead, read a good book or magazine before you doze off.