10 Simple Ways to Protect Your Eye Health Each Day
Vision loss is a major concern that affects millions of adults in the US. According to the US Centers for Disease Control and Prevention, an estimated 93 million adults are at high risk of vision loss. While restoring lost vision may not always be possible, there are steps you can take to protect your eyes and maintain good eye health. By incorporating these simple habits into your daily routine, you can ensure that your eyes stay in optimal condition for years to come.
1. Wear sunglasses
Exposing your eyes to ultraviolet (UV) rays can lead to long-term damage. To protect your eyes from harmful UV light, it is essential to wear sunglasses. The American Academy of Ophthalmology recommends wearing polarized glasses with smoke or gray lenses, as they offer the best protection against the sun’s rays and reduce glare. By wearing sunglasses, you can significantly lower your risk of developing eye diseases such as cataracts, sunburn, eye cancer, and growths around the eye.
2. Take screen breaks
In today’s digital age, prolonged screen time has become a common cause of eye strain and discomfort. The American Optometric Association suggests following the 20-20-20 rule to prevent computer vision syndrome. Every 20 minutes, take a break and focus on something at least 20 feet away for 20 seconds. This simple practice can help alleviate symptoms such as dry eyes, neck and shoulder pain, blurred vision, headaches, and digital eye strain.
3. Take book breaks, too
Reading books can also strain your eyes, especially if you hold them up close for extended periods. Similar to taking screen breaks, it is important to use the 20-20-20 rule when reading. Set an alarm to remind yourself to take a 20-minute break and look at something far away. By incorporating regular breaks into your reading routine, you can reduce the risk of developing nearsightedness or myopia.
4. Move your body
Regular exercise not only benefits your overall health but also promotes eye health. The American Academy of Ophthalmology reports that exercise can help maintain healthy blood vessels and lower the risk of developing glaucoma and diabetic retinopathy. Aim for at least 150 minutes of moderate aerobic activity every week, along with two days of strength training. Additionally, practicing eye exercises while sitting at your desk can help reduce tension and eye strain.
5. Get outside
Spending time outdoors is not only beneficial for your physical well-being but also for your eye health. Research shows that children who spend time outdoors have a lower risk of developing nearsightedness as they grow older. Make it a habit to play with your kids at the local playground, take walks through nature, or simply spend time in your backyard. Don’t forget to wear your sunglasses to protect your eyes from harmful UV rays.
6. Don’t smoke
Smoking is known to have detrimental effects on overall health, including eye health. The Food and Drug Administration warns that smoking increases the risk of developing eye diseases such as cataracts and age-related macular degeneration (AMD). Smokers are two to three times more likely to develop cataracts and up to four times more likely to develop AMD. Quitting smoking can significantly improve your eye health and reduce the risk of various eye conditions.
7. Eat balanced meals
A healthy diet plays a crucial role in maintaining good eye health. Consuming foods rich in vitamins A, C, and E, beta-carotene, omega-3 fatty acids, lutein, zeaxanthin, and zinc can promote cellular growth, reduce eye tissue inflammation, and protect against damage caused by free radicals. Include foods such as apricots, carrots, cantaloupe, sweet potatoes, red peppers, grapefruit, oranges, almonds, avocados, and leafy greens in your regular diet to ensure you’re getting the necessary nutrients for your eyes.
8. Avoid rubbing your eyes
Rubbing your eyes habitually can lead to eye damage and infections. Dry eyes and eye strain may tempt you to rub your eyes, but doing so can cause reduced or blurry vision, headaches, inflammation, and sensitivity to light. Additionally, bacteria or viruses on your hands can lead to conjunctivitis or pink eye. Instead of rubbing your eyes, use eye drops or saline solution to clean and moisturize them. Find alternative ways to keep your hands busy and break the habit of rubbing your eyes.
9. Wash your hands
Maintaining proper hand hygiene is crucial for preventing eye infections, especially if you wear contact lenses. Washing your hands before touching your face or eyes can significantly reduce the risk of complications and infections related to contact lens use. Additionally, regular handwashing can lower the risk of respiratory and diarrheal illnesses. Make it a habit to wash your hands regularly to protect your overall health and prevent potential eye-related complications.
10. Take off your makeup
