Vision loss is a major problem that disrupts daily life. It’s also more common than you think. The United States Estimates from the Centers for Disease Control and Prevention that 93 million adults in the US are at high risk of vision loss. Using these daily strategies right now can help you keep your eyes in good shape for the next year.
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1. Wear sunglasses
Exposing your eyes to ultraviolet rays can cause damage over time. wearing sunglasses can block harmful ultraviolet light, reducing the risk of eye diseases such as cataracts, sunburn, eye cancer and growths around the eye, according to the American Academy of Ophthalmology. Polarized glasses with smoked or gray lenses can offer the best protection from the sun’s rays and reduce glare.
2. Take screen breaks
Prolonged Screen Time Can Cause Dry Eyesneck and shoulder pain, blurred vision, headaches, and digital eye strain, or computer vision syndrome. The American Optometric Association recommends using the 20-20-20 rule to prevent computer vision syndrome. Every 20 minutes, look at something that is at least 20 feet away for 20 seconds.
3. Also take breaks to read
Screen time It is not the only way to strain your eyes. When you read a book, you probably also hold it closely for long periods. Both activities can lead to myopia, or myopia, which means that distant objects look blurry while near objects are clear. Just as you should use the 20-20-20 rule for taking screen breaks, you should also use this rule for book breaks. If you find yourself engrossed in what you’re reading or doing on the computer, set an alarm so you don’t miss your 20-minute break.
4. Move your body
Regular exercise can provide eye health benefits, such as promoting healthy blood vessels and reducing the risk of developing glaucoma and diabetic retinopathy, the AAO reports. The CDC recommends at least 150 minutes of moderate aerobic activity each week, plus two days of strength training for your muscles. You also can practice eye exercises to reduce strain and eye strain while sitting at your desk.
Children and adults need to get outdoors frequently, even if they get recommended exercise indoors. Research shows that children spending time outdoors They have a lower risk of developing myopia in adolescence and adulthood. Playing with your children at the local playground, walking in the woods, or even playing in the backyard can help the whole family stay healthy and active. Make sure you wear your sunglasses.
6. Don’t smoke
It is well known that smoking is bad for your health. It may also increase the risk of developing eye diseases such as cataracts or age-related macular degeneration. according to the Food and Drug Administration. Smokers are two to three times more likely to develop cataracts and up to four times more likely to develop AMD. Future research may determine whether cigarette smoking may also cause glaucoma, Graves’ eye disease, thyroid eye disease, and promote the onset or progression of diabetic retinopathy. To improve your health, build a plan to quit smoking.
7. Eat balanced meals
The foods you eat every day can improve your eye health. Eating foods rich in vitamins A, C, and E, beta-carotene, omega-3 fatty acids, lutein, zeaxanthin, and zinc can help cell growth, reduce inflammation of eye tissue, and limit free radicals that can damage the eyes.
To get the right nutrients for your eyes, eat balanced meals including some of these food in your usual diet, as recommended by the AAO:
- Vitamin A and beta carotene: Apricots, carrots, melon, sweet potatoes, red pepper, ricotta cheese, mango.
- Vitamin C: Grapefruit, oranges, lemons, tangerines, peaches, strawberries, tomatoes, red pepper.
- Vitamin E: Avocados, almonds, peanut butter, wheat germ, sunflower seeds.
- Omega 3: Halibut, sardines, salmon, tuna, trout.
- Lutein and Zeaxanthin: Collard greens, broccoli, eggs, peas, kale, spinach, romaine lettuce, turnip greens.
- Zinc: Lima beans, kidney beans, black-eyed peas, lean red meats, oysters, fortified cereals, poultry.
8. Avoid rubbing your eyes
If you regularly rub your eyes, you could cause eye damage or infections. Dry eyes and eye strain can make you want to rub your eyes, and some may rub them too much or too hard. This can cause problems such as reduced or blurred vision, headaches, inflammation, eye sensitivity, and light sensitivity. Another reason to avoid rubbing your eyes is that bacteria or viruses on your fingers or hands could cause conjunctivitis, commonly called conjunctivitis. Instead of rubbing your eyes, use eye drops or saline solution to clean your eyes and keep them moist. Resist the temptation and find something else to keep your hands busy until you break the habit.
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9. Wash your hands
You should always wash your hands before touching your face or eyes or handling contact lenses. Almost 45 million Americans wear contact lenses and about one in three wearers develop complications, and one in five contact lens infections cause damage to the cornea.
Plus, there’s no telling what kind of germs are on objects you touch after someone unknowingly contaminated them. Wash your hands regularly It can reduce the risk of respiratory illness by up to 21% and diarrheal illness by up to 40%, the CDC reports.
10. Take off your makeup
After a long day, the last thing you might think about is removing your eye makeup before going to bed. Doing so benefits your eye health and can reduce the risk of blepharitis or inflammation of the eyelids, according to the Optometrists Network.
You should also adopt good makeup practices that can save your skin and eyes, such as using only products made for the eyes, replacing your makeup frequently (especially after an eye infection), not applying makeup to your inner eyelids, and never sharing makeup. makeup with other people. someone else. If you use brushes or sponges to apply eye makeup, wash them regularly.