Simple Daily Habits to Improve Your Eye Health
Vision problems can have a significant impact on your overall quality of life. According to the US Centers for Disease Control and Prevention, vision loss can not only lower your quality of life but also increase your risk of depression, diabetes, and other health issues. However, by practicing simple daily habits, you can improve your eye health and reduce the risk of future problems.
Wearing sunglasses is an effective way to protect your eyes from harmful ultraviolet (UV) rays. Exposure to UV light can lead to eye diseases such as cataracts, sunburn, eye cancer, and growths around the eye. The American Academy of Ophthalmology recommends wearing polarized glasses with smoke or gray lenses for the best protection against the sun’s rays and reducing glare.
Taking regular breaks from screens is crucial to prevent computer vision syndrome or digital eye strain. Prolonged screen time can cause dry eyes, neck and shoulder pain, blurred vision, and headaches. The American Optometric Association suggests using the 20-20-20 rule. Every 20 minutes, look at something at least 20 feet away for 20 seconds to give your eyes a break.
Reading books for long periods can also strain your eyes and lead to nearsightedness or myopia. It is essential to follow the 20-20-20 rule for book breaks as well. Setting an alarm can remind you to take a 20-minute break from reading or any other activity that requires up-close focus.
Regular exercise not only benefits your overall health but also provides eye health benefits. Exercise promotes healthy blood vessels and lowers the risk of developing glaucoma and diabetic retinopathy, according to the American Academy of Ophthalmology. The CDC recommends at least 150 minutes of moderate aerobic activity every week, along with two days of strength training.
Spending time outdoors is beneficial for both children and adults. Research shows that children who spend time outdoors have a lower risk of developing nearsightedness as they grow older. Activities like playing at the local playground, walking through the woods, or playing in the backyard contribute to a healthy and active lifestyle. Don’t forget to wear sunglasses to protect your eyes from UV rays while enjoying outdoor activities.
Smoking is not only harmful to your overall health but also increases the risk of eye diseases such as cataracts and age-related macular degeneration. Smokers have a higher chance of developing these conditions compared to non-smokers. Quitting smoking can improve your overall health and reduce the risk of eye diseases.
Maintaining a balanced diet is essential for good eye health. Foods rich in vitamins A, C, and E, beta-carotene, omega-3 fatty acids, lutein, zeaxanthin, and zinc can promote cellular growth, lower eye tissue inflammation, and protect against damage caused by free radicals. Including foods like carrots, oranges, avocado, salmon, and green leafy vegetables can provide these essential nutrients.
Avoid rubbing your eyes as habitual eye rubbing can lead to damage and infections. Dry eyes and eye strain can cause the urge to rub your eyes excessively, which can result in reduced vision, headaches, inflammation, and infections such as conjunctivitis. Instead, use eye drops or saline solutions to clean and moisturize your eyes.
Frequent handwashing is crucial for maintaining good eye health, especially if you wear contact lenses. Contact lens wearers are prone to complications and infections that can cause corneal damage. Washing your hands regularly helps prevent the spread of germs and lowers the risk of respiratory and diarrheal illnesses, according to the CDC.
Lastly, make sure to remove your eye makeup before going to bed. Leaving eye makeup on overnight can increase the risk of eyelid inflammation. It is also essential to practice good makeup hygiene, such as using products specifically made for eyes, replacing makeup regularly (especially after eye infections), and avoiding sharing eye makeup with others. Additionally, regularly clean brushes or sponges used for applying eye makeup.
By following these simple daily habits, you can improve your eye health and reduce the risk of vision problems in the future. Remember, taking care of your eyes is crucial for maintaining a healthy and active lifestyle.