Eye Health: 11 Tips for Healthy Eyesight

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Eye Health 11 Tips for Healthy Eyesight
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Take Care with Screen Time- Looking at computer,
tablet, TV, and smartphone screens may make your
eyes tired and cause eyestrain. Blue light from
screens may also damage your eyes. Follow the
20-20-20 rule when logging screen time. This
means for every 20 minutes you look at device
screen, you should gaze at something that is at
least 20 feet away for at least 20 seconds. Use
good ergonomics when you are on the computer.
Make sure that the screen is at eye level or
slightly lower. Sit so you are at approximately
25 inches away from the screen. Make sure you
have adequate lighting when you are on the
computer. Screen filters are available to
minimize glare.
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Protect Your Eyes from the Sun- You know that
ultraviolet (UV) rays from the sun can burn your
skin, but did you know they can also harm your
eyes? Potential eye health problems that result
from excessive UV sun exposure include cornea
burns, cataracts, and macular degeneration. You
may even develop skin cancer on the eyelids.
Always wear sunglasses that block 99 to 100 of
UVA and UVB ray when you are outside, even on
cloudy days. Effective sunglasses do not have to
be expensive. Read the label to see the level of
protection against UV exposure that they offer.
Remember that certain things reflect UV rays
including concrete, sand, snow, and water. You
can also rely on wide-brimmed hats and umbrellas
to shield your eyes from harmful UV rays.
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Guard Your Eyes at Work and at Home- Eye
injuries are common at home and on the job. Every
day in the U.S., approximately 2,000 people
injure their eyes at work and require medical
treatment. Experts estimate that more than 90 of
eye injuries may be prevented if people wore
adequate eye protection. Wear safety glasses when
you are working on projects at work or at home
that may send debris airborne and into your eyes.
Wear protective glasses or goggles when playing
sports that put your eyes at risk like lacrosse,
baseball, softball, basketball, and racket
sports. Polycarbonate lenses offer maximum
protection because they are more resistant to
impact than other materials.
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Nourish Your Eyes- The same foods that are
protective of blood vessels in your heart are
also good for those in your eyes. Eat plenty of
whole foods including grains, dark leafy greens,
and citrus fruits. Nutrients like zinc,
beta-carotene, lutein, and zeaxanthin are
especially protective for your eyesight. They
help ward off age-related macular degeneration
(AMD) or slow its progression if you already have
it. Zinc-rich foods include oysters, poultry, and
lean meat. Vegetarian sources of zinc include
beans, peanuts, and peas. Beta-carotene is found
in brightly-colored yellow and orange fruits and
vegetables. Your body turns into vitamin A that
benefits eyesight. Lutein and zeaxanthin are
found in leafy greens like kale, spinach, and
collard greens. Lower amounts of these nutrients
are found in corn, green peas, broccoli, romaine
lettuce, and eggs. Ask your eye doctor whether
you would benefit from taking a daily vitamin and
mineral supplement formulated to protect eye
health.
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Tend to Your Eyes- Do not suffer if you have eye
problems. It you suffer from red, itchy eyes,
reach for antihistamines or soothing eyedrops.
Apply cold compresses over your eyes to reduce
symptoms. Remove dust or dirt from your eyes by
rinsing them with clean water or a saline
solution formulated for the eyes. See your
ophthalmologist right away if you develop
potentially serious problems like eye pain,
swelling, secretions, or unusual sensitivity to
light. If you develop vision problems like
flashes of light, dark floating spots, partial
vision loss, blindness, or other problems with
your eyesight, see your eye doctor right away.
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Practice Proper Contact Lens Care- Protect your
eyesight by taking good care of your contact
lenses. Wash your hands thoroughly before taking
contact lenses in or out. Only use lens cleaner
and drops that are recommended by your
ophthalmologist or optometrist. Wash and dry your
case after every use. Replace the case at least
every 2 to 3 months. Remove your contact lenses
before you go swimming. Take your lenses out
before you go to sleep at night. Do not wear
lenses longer than is recommended. Follow the
lens replacement schedule that is recommended by
your ophthalmologist or optometrist.
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Watch Out for Other Health Conditions- Health
conditions not normally associated with the eyes
can affect vision. Diabetes and high blood
pressure can cause changes in blood vessels that
diminishes blood flow to the eyes. This, in turn,
may cause vision to deteriorate. Diabetic
retinopathy is a common cause of vision loss.
Autoimmune diseases including lupus, multiple
sclerosis, rheumatoid arthritis, and Graves'
disease may affect the eyes. Other conditions
that can affect the eyes include aneurysms,
cancer, lung disease, and thyroid disease. Make
sure your eye doctor knows your current and past
health history as well as your family history of
eye diseases and other serious conditions.
Schedule eye exams regularly to detect and
address any changes in your eyesight as soon as
possible.
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Monitor Medication Side Effects- Beta blockers,
diuretics, antiarrhythmics, statins,
antipsychotics, antidepressants, steroids, pain
medications, antihistamines, sleep aids, and many
other medications can affect your vision. Pay
attention to how you feel if your doctor
prescribes medication for you. Be aware of any
potential side effects and report them
immediately to your doctor. Visual distortion and
eye symptoms from medications may range from mild
to severe. Side effects of medication may include
dry eyes, watery eyes, sensitivity to light,
blurry vision, double vision, eye puffiness, and
droopy eyelids.
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Beware of Eye Makeup- Liquid and creamy eye
makeup may harbor bacteria. Toss out eye makeup
and mascara every 3 months. If you get an eye
infection, immediately throw away all of your eye
makeup and make an appointment with your eye
doctor. Do not share makeup with others and steer
clear of store samples. If you have allergies,
choose hypoallergenic products and be careful
when you use new products. Try one new product at
a time so you can easily monitor for potential
allergic reactions. Thoroughly cleanse and dry
your skin before applying makeup. Take your
makeup off and wash your face before going to
sleep at night.
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Schedule Regular Eye Exams- If you want good
eyesight and healthy eyes, see your eye doctor
regularly for an eye exam. Even people who do not
wear eyeglasses should get their eyes and vision
checked regularly. Most people need an eye exam
at least every other year between the ages of 18
and 60. People over the age of 60 and those who
wear contact lenses or who have medical
conditions that may affect the eyes -- including
high blood pressure, diabetes, or a family or
personal history of eye disease -- should have an
eye exam annually. Eye exams can detect problems
like farsightedness, presbyopia, astigmatism,
glaucoma, and macular degeneration. The doctor
can examine your retina, macula, and other parts
of your eyes. The doctor will also assess your
sight during the exam.
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Quit Smoking- Smoking increases the risk of eye
diseases including cataracts, age-related macular
degeneration (AMD), dry eyes, uveitis, and
diabetic retinopathy. Smoking contributes to
blood vessel damage that may lead to plaque
buildup and weak arteries. This increases the
risk of heart attack and damage to the retina.
This, in turn, may lead to vision loss. When you
quit smoking, the risk of eye disease decreases
and is essentially the same as the risk of eye
disease for non-smokers. Ask your doctor if you
need help quitting.
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