Some eye conditions are unavoidable. However, a large number of eye diseases, such as infections or perinatal diseases, can easily be prevented by proper eye health maintenance. In fact, WHO claims that the leading causes of vision impairment and blindness are uncorrected refractive errors and cataracts. Out of the 2.2 billion people with near or distance vision impairment, at least half of these cases could’ve been avoided with proper eye health maintenance.
Good eye health is essential for maintaining a high quality of life. Luckily, there are several steps you can take to protect and maintain your eye health. Incorporating these habits into your daily routine can optimize your eye health and potentially prevent or manage certain eye conditions.
Wear appropriate glasses
If you require corrective lenses, wearing glasses or contact lenses prescribed by an eye care professional is crucial. Contrary to some beliefs, these devices do not weaken your eyes or even heal your vision. They merely serve as optical aids that can bend light more efficiently and allow it to reach your retina. Regular use of the correct prescription helps reduce eyestrain and prevents potential vision deterioration.
If you work in a job that involves extended screen time, however, you should also consider investing in specialized computer glasses. Computer vision syndrome refers to eye problems that commonly stem from overexposure to the glare on digital screens. That’s because, while blue light is emitted all around us, extended exposure to certain wavelengths may cause eye fatigue.
The technology behind blue light glasses reduces blue light exposure to between 415 nm and 455 nm. This can provide relief from headaches and blurred vision and, when paired with eye exercises and screen glare reducers, allow you to manage your eye health despite spending long hours looking at screens.
Protect your eyes from environmental factors
Shielding your eyes from environmental factors can prevent damage and maintain eye health. For instance, prolonged exposure to UV radiation increases the risk of cataracts and macular degeneration. You can easily decrease your risk, however, by wearing sunglasses whenever you are outside, even on cloudy days. Most manufacturers now offer polarized lenses that block 100% of UVA and UVB rays. However, not all sunglasses are built equally, so it is important that you purchase from a reputable store that is transparent about its lens technology.
Otherwise, it is key that you use protective eyewear when engaging in activities that pose a risk of eye injury, such as working with power tools, handling hazardous materials, or even playing sports. According to the American Academy of Ophthalmology, appropriate eye protection is cited to reduce the risk of eye injury by 90% when playing sports. This means wearing faceguards during contact sports and well-fitted eye goggles during water sports.
Follow a nutrient-rich diet
A well-balanced diet can significantly contribute to maintaining good eye health. That’s because different nutrients have varying eye health benefits. Omega-3 fatty acids promote proper retinal function and help prevent age-related macular degeneration (AMD). This can be found in fatty fish like salmon, tuna, and sardines, as well as chia seeds and walnuts.
Furthermore, citrus fruits, berries, leafy greens, and nuts contain vitamins C and E, which act as antioxidants and reduce the risk of cataracts and AMD. On the other hand, antioxidants such as lutein and zeaxanthin protect the retina from harmful UV rays and blue light, lowering the risk of macular degeneration and cataracts. These are abundant in dark leafy greens such as spinach, kale, and collard greens, as well as eggs.
Lastly, oysters, lean meats, poultry, whole grains, and legumes are excellent sources of zinc. This aids in the absorption of vitamin A and reduces the risk of cataracts.
There’s so much to gain when properly caring for your eye health. To keep your eyes healthy, follow our tips above and practice proper eye hygiene, such as keeping contact lenses clean or avoiding rubbing your eyes. And to know more about eye health, check out our other articles on PainAssist.
