Our eyes are our windows to the world, which tells you that they play a vital role in our daily lives. It is through them that we can experience the world around us in all its vibrant colours and intricate details.
Unfortunately, in today’s digital age, our eyes are also constantly exposed to screens and various environmental factors that can potentially strain and affect their health.
Just as we prioritise physical fitness and overall well-being, we should not take our precious eyesight for granted. Incorporating a few simple habits can go a long way in preserving your eye health.
In this guide, we will share practical and effective eye health care tips and practices to help you sustain good eyesight over the years.
1. Eat a healthy diet
One of the most important things you can do to maintain your eye health is to eat well. A balanced diet can ensure that your eyes get the right nutrients for them to sustain their function.
So, what should a good diet look like if you are considering eye health? Among other things, it should be rich in fruits, vegetables, and leafy greens.
Look specifically for foods that have nutrients like Vitamin A (which our bodies use to manufacture a pigment that helps with low-light and night vision) and antioxidants like Lutein (which plays a role in shielding the eyes from excess light).
Carrots, Swiss chard, sweet potatoes, kale, and collard greens are all good options. You can also consider fruit such as bananas, mangoes, apricots, and citruses.
2. Use protective eyewear
Most of us already know that UV or ultraviolet light can take a toll on the body’s cells. A lot of skincare is focused on mitigating that, for instance, with sunblocks and creams including some form of SPF (sun protection factor) against it.
But do you know that UV can also harm your eyes? Unfortunately, you can’t really spread sunblock on them. Instead, you’ll have to make do with sunglasses.
To be precise, look for sunglasses that block 100% of UV rays (UVA and UVB) whenever you’re outdoors, even on cloudy days. This matters because prolonged exposure to UV rays can increase the risk of cataracts and other eye conditions.
3. Get regular eye exams
The simple fact is that in many cases, you are more likely to miss red flags about your health than a professional healthcare provider. That is why getting a regular eye health check from an eye doctor is one of our tips.
Regular eye checkups can help detect and treat potential eye issues early on. This is important because a lot of eye conditions actually get harder to treat or can lead to irreversible damage as time goes on.
Eye health checkup frequency varies, but if you do not have any serious eye concerns, you should aim to get a checkup at least once a year. Note that children should have their first eye exam by the age of 6 months.
4. Use proper eyewear
If you actually need eyewear to resolve existing eye issues, this tip is for you: don’t refuse the eyewear!
If you need glasses or contact lenses and don’t wear them, you can actually worsen the issue the eyewear is supposed to address. It can lead to eye strain and thus, deterioration of your vision.
Moreover, don’t forget to get regular checkups to ensure your prescription is still up to date.
5. Practise good hygiene
Good hygiene here applies to both your eyes and contact eyewear like contact lenses. By keeping these clean, you can prevent infections, which are responsible for a lot of eye health issues.
Simple things to keep in mind would be to wash your hands before touching the area around your eyes and refrain from rubbing your eyes. Remember to also wash your hands before handling contact lenses and follow the guidelines for the lenses’ cleaning and replacement.
6. Maintain proper lighting
This is an eye health tip that all too many ignore. You should ensure adequate lighting when reading or working to minimise eye strain and fatigue.
Examples of less-than-ideal lighting situations would be when you try to read a book in a dim room and when you work for too long on screens with a lot of blue light or glare.
You want to avoid things like this because they can actively worsen your sight in so many ways over time. For instance, constantly working in poorly lit locations can actually contribute to the risk of myopia progression.
7. Limiting eye strain from digital screens
Digital screens can put a lot of strain on your eyes. If you spend long hours in front of a screen, follow the 20-20-20 rule to reduce/prevent digital eye strain.
This means that every 20 minutes, you should take a 20-second break and use it to focus on something at least 20 feet (approx. 6m) away, which relaxes the eye muscles. The idea here is to give your eyes a rest every now and then.
Another thing you can do to reduce eye strain and glare from tech is to adjust your screen settings. There are blue light filters and eye care modes on most monitors now, so look for those to reduce your eyes’ discomfort.
Start caring for your eyes with an eye screening today
The tips above should show you that there is a lot most people can do to maintain their eye health. If you want even more personalised suggestions, though, it would be best to see an eye doctor.
To that end, you can book an appointment with us. At Shinagawa Eye Centre, we can assess your eyes as well as perform just about any eye examination that may be relevant to your situation.
Call us to enquire or book an appointment for an eye screening today.
