Improve Eye Health with These 10 easy tips by an Expert Eye Doctor
Want to make your eyesight better? The best eye doctor in Jalandhar, Dr. Sanjeev Duggal, shares easy & straightforward modifications in your lifestyle & routine habits that can help protect your eyes and keep them healthy.
Long exposure of eyes to ultraviolet radiation is harmful, as evidenced by medical research. American Academy of Ophthalmology AAO recommends wearing sunglasses, which can help block dangerous ultraviolet light. This reduces any likelihood of an individual developing eye disorders such as cataracts, sunburn, eye cancer, and benign growths around the eye. Using polarized glasses with smoke or gray lenses is perhaps the most efficient approach to defend against UV radiation and reduce glare.
Break your Screen time
Long exposure of eyes to ultraviolet radiation is harmful, as evidenced by medical research. American Academy of Ophthalmology AAO recommends wearing sunglasses, which can help block dangerous ultraviolet light. This reduces any likelihood of an individual developing eye disorders such as cataracts, sunburn, eye cancer, and benign growths around the eye. Using polarized glasses with smoke or gray lenses is perhaps the most efficient approach to defend against UV radiation and reduce glare.
Intermittent Breaks from reading
Besides digital screen fatigue, other habits could lead to eye strain. Holding the reading material too close for extended periods causes eye strain. Myopia, or near-sightedness, is a condition in which things up close are clear while distant objects are hazy. It can result from either of these activities. Apply the same 20/20/20 working practice to books in the same way that it is for screen breaks
Change body postures
Make regular adjustments to your posture; sit up straight and switch positions in order to keep your blood flowing and reduce feelings of exhaustion. While you’re at work, you can also do eye exercises to ease stress and strain.
Increase your Outdoor Activity
Go out and engage in regular physical activity for at least half an hour daily. Children who spend time outside are less likely to become nearsighted as teens and adults, according to research. All of you can stay healthy and active by playing with your kids at the park, going for a walk, or even just playing in the garden. Remember to use Sunglasses during the daytimes
Don't smoke
It’s commonly recognized that smoking is unhealthy. Smoking, as medical research reveals, increases your risk of cataracts or age-related macular degeneration. Smokers are two to three times more likely to acquire cataracts and four times more likely to get AMD, as per the FDA data. Smoking may induce glaucoma, Graves’ eye disease, thyroid eye disease, and diabetic retinopathy. Hence, your eye health is directly linked to smoking. Quit Smoking.
Eat a balanced Diet for healthy vision
What you eat has an impact on your eye health. Consuming foods high in carotene, omega-3 fatty acids, lutein, zeaxanthin, and zinc, besides vitamins A, C, and E, helps promote cellular growth, reduce inflammation in eye tissue, and limit free radicals that can harm your eyes. The American Association of Ophthalmology AAO recommends certain nutrients & supplements for your eyes that include
- Zinc is good for health and is found in Lima beans, kidney beans, black-eyed peas, lean red meats, oysters, fortified cereals, and poultry.
- Sweet potatoes, red pepper, ricotta cheese, Apricots, cantaloupe, carrots, and mango are high in vitamin A and beta-carotene.
- Grapefruit, oranges, lemons, tangerines, peaches, strawberries, and tomatoes are rich invitamin C.
- Avocados, almonds, peanut butter, wheat germ, and sunflower seeds are high in vitamin E.
- Halibut, sardines, salmon, tuna, and trout are all high in omega-3 fatty acids.
- Spinach, romaine lettuce, eggs, peas, Collards, broccoli, kale, and turnip greens are high in lutein and zeaxanthin.
Do Not Rub your eyes
Rubbing your eyes a lot could lead to infections or damage to your eyes. Some people may rub their eyes too often or too forcefully due to dry eyes and eye strain. This may result in problems like headaches, inflammation, light and eye sensitivity, decreased or fuzzy vision, and migraines. Avoiding rubbing your eyes is also advised since bacteria or viruses on your hands or fingers can cause conjunctivitis, sometimes known as pink eye. Use saline or eye drops to clean and moisturize your eyes rather than rubbing them.
Wash hands regularly
Hand hygiene is a simple yet efficient way to safeguard your eyes and prevent vision-threatening disorders. When you handle contact lenses or touch your face or eyes, it’s best to wash your hands first. Hand washing regularly prevents germs from infecting sensitive eye regions. Clean hands reduce the risk of transmitting bacteria and viruses, safeguarding your eyes from conjunctivitis and other infections. By avoiding touching your eyes with unwashed hands, you significantly lower the chance of eye irritations and infections.”
Remove your eye makeup before sleep
Taking off your eye makeup before bed is vital to keep your eyes healthy by preventing bacterial buildup and eye pain. When you clean your eyes properly after removing makeup, you avoid getting infections and plugged pores. This helps keep your eyelashes healthy and your vision clear. Adopting healthy cosmetic habits can also help preserve your skin and eyes. Some of these habits include sharing your makeup with no one else, avoiding applying makeup on the inside of your lids, changing your makeup frequently (particularly after an infection), and only using products designed specifically for your eyes. Make sure to frequently wash any brushes or sponges you use for applying eye makeup.
Blog Summary: How to improve eyesight?
“A healthy lifestyle and nutritious diet are vital for keeping good eye health with a clear vision,” says Dr Sanjeev Duggal – one of the best eye doctors in Jalandhar city of Punjab. He adds that Foods that are high in minerals, including zinc and vitamins A, C, and E, are recommended for the eye and may slow & even stop age-related macular degeneration. Omega-3 fatty acids, available abundantly in fish, are also essential for eye health because they help the retina work and may lower the risk of dry eyes. Diabetes, which can cause vision loss, is less likely to happen if you move regularly and keep your weight in a healthy range. Dr. Sanjeev Duggal concludes that it is important not to smoke because smoking has a direct link with our eyes and raises the risk of cataracts and other eye diseases.
