Importance Score: 35 / 100 🔵
With the arrival of spring and the approaching summer, we’re indulging in more sunlight. While this boosts outdoor activities, it also necessitates extra precautions to shield our eyes. Extended exposure to the sun’s ultraviolet (UV) radiation can heighten the risk of cataracts, eye growths, and even cancer. Fortunately, preserving eye health does not have to be complex or time-intensive—there are effortless daily habits you can cultivate to prioritize your vision.
Shield Your Eyes from Harmful UV Rays
Prolonged exposure to ultraviolet radiation can gradually harm your eyes. Sunglasses can block harmful UV light, decreasing the risk of eye diseases such as cataracts, photokeratitis (sunburn of the eye), ocular cancer, and eye growths around the eye.
Opt For Polarized Lenses
Polarized sunglasses with smoky or grey lenses provide exceptional protection against the sun’s rays and reduce glare, ensuring optimal eye safety.
Learn More: Top Prescription Sunglasses for UV Protection
Adopt the 20-20-20 Rule Every 20 Minutes
Extended screen time can lead to dry eyes, neck and shoulder discomfort, blurred vision, headaches, and digital eye strain, also known as computer vision syndrome. The American Optometric Association suggests following the 20-20-20 rule to prevent computer vision syndrome: every 20 minutes, focus on an object at least 20 feet away for 20 seconds.
Give Your Eyes a Break from Reading
Prolonged reading, similar to screen time, can strain your eyes. Hours spent holding a book close may contribute to myopia (nearsightedness), where distant objects appear blurred but close objects remain clear. Apply the 20-20-20 rule during reading breaks as well. If engrossed, set an alarm to ensure you adhere to this routine.
Promote Total Health with Regular Exercise
The American Academy of Ophthalmology highlights that physical activity can enhance eye health by fostering healthy blood vessels and mitigating the risk of glaucoma and diabetic retinopathy. Aim for at least 150 minutes of moderate aerobic exercise per week, complemented by two sessions of strength training. Additionally, practice eye exercises to alleviate desk-related strain and tension.
Learn More: 7 Tips for Incorporating Fitness into Your Daily Routine
Increase Outdoor Time
Exposing oneself to nature is beneficial for both adults and children, even beyond the recommended indoor exercises. Research indicates that children who spend ample time outdoors have a reduced risk of developing myopia in adolescence and adulthood. Activities such as playground visits, nature walks, or backyard play can boost the family’s overall health. Be sure to wear your sunglasses for added protection.
Give Up Smoking
The detrimental effects of smoking on overall health are well-known. However, it also multiplies the risk of eye diseases, including cataracts and age-related macular degeneration. Smokers face a two- to three-fold increased risk of cataracts and a four-fold elevated risk for age-related macular degeneration. Future studies may reveal smoking’s contribution to glaucoma, Graves’ eye disease, thyroid eye disease, and diabetic retinopathy.
Adopt a Nutrient-Rich Diet
The key to eye health lies in a well-balanced diet rich in essential vitamins and nutrients. Integrate foods abundant in vitamins A, C, and E, beta-carotene, omega-3 fatty acids, lutein, zeaxanthin, and zinc to promote cellular development, minimize eye tissue inflammation, and neutralize free radicals that can damage your eyes.
Consider these food options, as advised by the American Academy of Ophthalmology:
- Sources of vitamin A and beta-carotene: Apricots, carrots, cantaloupe, sweet potatoes, red bell peppers, ricotta cheese, and mangoes
- Rich in vitamin C: Citrus fruits such as grapefruits, oranges, and lemons, along with peaches, strawberries, tomatoes, and red bell peppers
- Abundant in vitamin E: Avocados, almonds, peanut butter, wheat germ, and sunflower seeds
- Productive in Omega-3: Halibut, sardines, salmon, tuna, and trout
- Concentrated in lutein and zeaxanthin: Collard greens, broccoli, eggs, peas, kale, spinach, romaine lettuce, and turnip greens
- High in zinc: Lima beans, kidney beans, black-eyed peas, lean red meats, oysters, fortified cereals, and poultry
Learn More: Best Vitamins and Supplements for Optimal Eye Health
Refrain from Rubbing Your Eyes
Constantly rubbing your eyes can cause damage or infections. Ocular dryness and discomfort often drive the impulse to rub, but this practice can result in blurry vision, headaches, inflammation, and heightened sensitivity. Bacteria or viruses on your hands may also spread conjunctivitis, commonly referred to as pink eye. Opt for eye drops or saline to keep your eyes moist instead.
Practice Diligent Hand Hygiene
Regular handwashing is crucial before touching your face or eyes and before handling contact lenses. almost 45 million Americans rely on contact lenses, and about one in three wearers encounter complications, with one in five resulting infections causing corneal damage.
Additionally, frequent handwashing can lower the risk of respiratory illnesses by up to 20% and gastrointestinal infections by up to 30%.
Remove Makeup Before Bed
Prioritize removing your eye makeup before bed to maintain eye health and prevent blepharitis or eyelid inflammation, as advised by the Optometrists Network.
Adhere to good makeup practices to protect your skin and eyes:
- Use products specifically designed for the eyes
- Replace makeup regularly, especially after an eye infection
- Avoid applying eye makeup to the inner eyelids
- Never share eye makeup
- Regularly wash brushes or sponges used for eye makeup application