People are often unaware that certain daily activities can compromise their eye health and vision. It is easy to overlook basic, consistent eye care routines that are critical for long-term health. Simple, daily practices can help prevent some of the most common eye problems people face, such as dryness and fatigue. Continue reading for five evidence-based, routine eye care tips and advice.
Eye Care Tips
To help reduce or prevent vision problems, it is critical to take good care of your eyes daily. Taking care of your eyes helps protect your vision and prevents issues such as itchiness, eye fatigue, pain, headaches, and dry eyes [1].
1. Get Regular Eye Exams
It is vital to maintain a schedule of regular, comprehensive eye examinations. Even if you don’t currently notice any vision problems, eye doctors recommend routine eye exams. These examinations are crucial because they can detect early signs of serious eye diseases like glaucoma and age-related macular degeneration, often before symptoms are present [2].
2. Consistently Wash Your Hands
Do you often find yourself touching your eyes or the surrounding area throughout the day? If you know you’ll be touching your eyes or inserting contact lenses, always wash your hands first. Keeping your hands clean prevents dirt, germs, and bacteria from entering your eyes, significantly reducing the risk of eye infections [1].
3. Limit Your Exposure to Direct Sunlight
Prolonged exposure to the sun’s ultraviolet (UV) radiation can lead to vision problems, such as cataracts and age-related macular degeneration (AMD), over time [2]. Wearing sunglasses, hats, or visors can help protect your eyes from harmful UV rays. Always choose sunglasses that block 99% to 100% of both UV-A and UV-B radiation [1].
4. Drink Plenty of Water
Hydration is fundamental to overall and eye health. Staying well-hydrated is essential for maintaining a healthy fluid balance, which supports tear film production in your eyes. Staying hydrated is an excellent way to prevent or alleviate dry eye symptoms [1].
5. Consume a Well-Balanced Diet
It is critical to eat a healthy diet. This includes consuming a variety of fruits, vegetables, and nuts. Specifically, dark leafy greens (like spinach and kale) and colourful fruits are rich in antioxidants such as vitamins C, A, E, lutein, zeaxanthin, and zinc, all of which are essential for maintaining good vision [2]. These nutritious foods can also protect your eyes from vision-threatening diseases and conditions, such as cataracts and AMD [2]. Avoid a heavily processed diet because these foods often lack the necessary vitamins and minerals for optimal eye health.
Habits to Avoid for Your Eye Health
Some common behaviors can unknowingly harm your eyes. Avoid these to maintain long-term eye wellness:
- Smoking: Smoking significantly increases the risk of serious eye conditions, including cataracts, dry eyes, and age-related macular degeneration [2].
- Excessive Screen Time: Staring at digital screens without breaks can cause digital eye strain, fatigue, and headaches. To mitigate this, follow the 20-20-20 rule: every 20 minutes, look away from the screen at an object 20 feet away for at least 20 seconds [3].
- Using expired or contaminated eye makeup: This can lead to eye infections and irritation. Replace products, especially mascara and eyeliner, every three months [1].
- Lack of Sleep: Getting fewer than 7–8 hours of sleep regularly can cause red, puffy, or tired eyes. Sleep allows your eyes to rest and repair [1].
Conclusion
Making simple lifestyle changes and providing consistent care can significantly impact the preservation of your vision. If you experience persistent symptoms like blurred vision, eye pain, redness, or frequent dryness, consult an eye care professional for a comprehensive evaluation and treatment. Protect your eyes now, and they’ll thank you for years to come.
Disclaimer
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider or eye care professional with any questions you may have regarding a medical condition. Please consult a healthcare provider before beginning any new wellness practice, especially if you have an existing medical condition or are on medication.
References
[1] National Eye Institute. (2023, August 1). Healthy vision tips. U.S. Department of Health & Human Services. https://www.nei.nih.gov/learn-about-eye-health/nei-for-kids/healthy-vision-tips
[2] National Eye Institute. (2021, May 19). Keep your eyes healthy. U.S. Department of Health & Human Services. https://www.nei.nih.gov/learn-about-eye-health/healthy-vision/keep-your-eyes-healthy
[3] Kaur, K., Gurnani, B., Nayak, S., Deori, N., Kaur, S., Jethani, J., Singh, D., Agarkar, S., Hussaindeen, J. R., Sukhija, J., & Mishra, D. (2022). Digital Eye Strain—A Comprehensive Review. Ophthalmology and Therapy, 11(5), 1655–1680. https://doi.org/10.1007/s40123-022-00540-9
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