Vision loss is a major problem that interrupts daily life. It’s also more common than you think. Although you can’t always restore the vision loss you’ve experienced, it doesn’t mean you can’t take precautions to protect your eyes going forward.
You’d be surprised by how easy it is to put your vision at the forefront of your wellness. Try implementing these simple habits into your daily routine to protect your eye health today.
1. Wear Sunglasses:
Long-term exposure to ultraviolet rays can harm your eyes. Wearing sunglasses can help shield your eyes from harmful UV light, reducing the risk of eye conditions such as cataracts, sunburn, eye cancer, and growths around the eyes, according to the American Academy of Ophthalmology. Sunglasses with polarized lenses in smoke or gray colors may provide the most effective protection against the sun’s rays and minimize glare.
2. Take screen breaks:
Extended periods of screen time can lead to various eye discomforts and strains, such as dry eyes, neck and shoulder pain, blurred vision, headaches, and digital eye strain. To prevent computer vision syndrome, the American Optometric Association suggests following the 20-20-20 rule: take a break every 20 minutes to look at something at least 20 feet away for 20 seconds.
3. Take book breaks, too:
Reading books for long durations can also strain your eyes and contribute to nearsightedness. It’s essential to take regular breaks from both screens and books using the 20-20-20 rule.
4. Move your body:
Incorporating regular exercise into your routine can benefit your eye health by promoting healthy blood vessels and reducing the risk of conditions like glaucoma and diabetic retinopathy. The CDC recommends engaging in at least 150 minutes of moderate aerobic activity each week, along with two days of strength training. Eye exercises can also help alleviate tension and strain while sitting at your desk.
5. Get outside:
It’s important for both children and adults to spend time outdoors regularly, even if they already get enough exercise indoors. Studies indicate that children who engage in outdoor activities have a reduced risk of developing nearsightedness later in life. Whether it’s playing with your kids at the park, taking a walk in nature, or simply enjoying time in the backyard, outdoor time contributes to overall health and wellness for the entire family. Don’t forget to wear sunglasses for added protection.
6. Don’t smoke:
It’s widely understood that smoking has detrimental effects on your health. In addition to its impact on overall health, smoking can also elevate the likelihood of developing eye conditions such as cataracts or age-related macular degeneration, as noted by the Food and Drug Administration. Smokers face a significantly increased risk, with two to three times higher chances of cataract development and up to four times higher risk for AMD. Quitting smoking is essential for improving overall health, and creating a plan to quit can be a significant step in the right direction.
7. Eat balanced meals:
The daily consumption of certain foods can enhance your eye health. Including foods abundant in vitamins A, C, and E, beta-carotene, omega-3 fatty acids, lutein, zeaxanthin, and zinc in your diet can support cellular growth, reduce inflammation in eye tissues, and minimize the harmful effects of free radicals on your eyes. To ensure you’re getting these essential nutrients, aim for a well-balanced diet that incorporates these recommended foods, as suggested by the AAO.
8. Avoid rubbing your eyes:
Frequently rubbing your eyes may result in eye damage or infections. Conditions like dry eyes and eye strain often trigger the urge to rub your eyes, leading some individuals to rub them excessively or forcefully. This can result in various issues such as diminished or blurry vision, headaches, inflammation, and heightened sensitivity to light.
9. Wash your hands:
It’s crucial to consistently wash your hands before touching your face, eyes, or handling contact lenses. Approximately 45 million individuals in the United States wear contact lenses, and a significant portion experience complications, with one in five infections resulting in corneal damage. Regular handwashing can significantly reduce the risk of respiratory illnesses by up to 21% and diarrheal illnesses by up to 40%, according to the CDC.
10. Take off your makeup:
At the end of a tiring day, it’s easy to overlook removing your eye makeup before bedtime. However, taking this step is crucial for maintaining eye health and reducing the risk of blepharitis, which is inflammation of the eyelids, as advised by the Optometrists Network. Adopting good makeup practices can help safeguard your skin and eyes. This includes using products specifically designed for the eyes, regularly replacing makeup (especially after an eye infection), avoiding applying makeup to the inner lids, refraining from sharing eye makeup with others, and cleaning brushes or sponges used for applying eye makeup on a regular basis.
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