Nowadays, it is a digital age where the average person uses their phone between 12 to 16 hours a day. As such eyesight problems have increased an estimated 2.2 billion people have a vision impairment or blindness, but 1 billion cases could have been prevented apart from helping. You see your eyes and send more input to the brain than all other senses combined. They also supply half the total information in a conscious mind. It is necessary to protect your eyes. In today's article, we will tell about simple ways to protect eyesight.
Several factors in day-to-day life can cause dry eyes like sitting in front of screens for long periods of time and pollution. This can lead to burning stinging, blurred vision or a constant scratchy feeling in your eyes. This can also cause other major eye problems as well you can keep your eyes hydrated by remembering to blink.
You should aim for about 15 milligrams of vitamin E in a day. To increase your almond intake, you can enjoy it as a snack anytime, and you can also add it to your breakfast cereal yoghurt and salads. Just remember to keep an eye on your serving size. Almonds are high in calories, so try to limit your intake to one or two servings a day.
Simple ways to protect your eyesight
Eat Sunshine, Coloured foods:
Eating orange and yellow coloured foods can be beneficial for your eyes like egg yolks, pumpkins and carrots. They're rich in zeaxanthin and lutein which are vital nutrients that help protect your eyes against age-related macular degeneration AMD.
These foods are loaded with beta-carotene which your body uses to produce vitamin A, which has been shown in studies to improve your vision. So make sure you always add that hint of sunshine to your plate.
Get adequate sleep:
One of the most effective measures you can take for eye health is to give them time to rest. Lack of sleep can affect your health and also lead to severe problems with your vision like popped blood vessels. A shortage of sleep can cause dry eyes, a condition where tears do not adequately lubricate your eyes.
When dry eyes set in you, experience pain, light sensitivity itching, redness and even blurred vision. Always remember that daily 8 hours of sleep is necessary. These are ideal for eye health and rejuvenation.
Take screen breaks:
You may be suffering from computer vision syndrome, also referred to as digital eye strain without even knowing it. It is a vision-related problem that results from prolonged computer tablet eReader and cell phone use. You can experience eye discomfort and vision problems when viewing digital screens for extended periods.
The level of discomfort increases with the amount of digital screen use. To do the eye exercise, for every twenty minutes look away from the screen at something twenty feet away for twenty seconds. This exercise can help reduce eye strain. If you've been using your computer, mobile phone or reading for lengthy amounts of time, give your eyes 10 minutes of rest per hour.
Practice eye exercises:
Doing exercises is right for your body. Practising exercises specifically for your eyes can be beneficial for them. There are some simple ones that we recommend, rub your palms together to warm them up and place your hands on your eyes, hold this for 5 seconds and repeat up to 3 times.
Look up at the ceiling and circle, focus clockwise ten times then counterclockwise another ten times, hold an object at arm's length and focus on it, bring the object slowly towards you until it's 6 inches from your nose and then return your arm to a fully outstretched position. Repeat this exercise 10 times using small circles massage.
Eat lots of fish:
Fish like salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids. Studies have shown that omega-3 fatty acids help protect you against dry eyes. The omega-3 fatty acids are a healthy fat that results in more energetic and healthier eyes by assisting with the flow of intraocular fluid.
Most importantly, these fatty acids contribute to your visual development and improve the health of your retina. Natural fish is the most beneficial for your eyesight, but if you don't like natural fish, you can go for the omega-3 fish oil supplements which come in both capsule and liquid form.
Walks and runs:
People are spending more time indoors these days, which is affecting their eyesight. An indoor lifestyle can lead to an increased risk of myopia or nearsightedness and high myopia, which can progress to loss of vision. Researchers have proved that spending time outside can prevent or slow down the progression of myopia. Jogging for 30 minutes every day can be critical to maintaining your cardiovascular health which also protects your eyesight. It can reduce and prevent eye problems completely.
Quit smoking:
You've heard of smoking's effect on your lungs. What you may not know is that it can lead to vision loss as well. Studies have shown that smoking increases the risk of eyesight problems like age-related, macular degeneration, cataracts glaucoma and dry eye. Syndrome regular smokers have up to three times the risk of cataracts and are four times more likely to develop glaucoma than non-smokers. These risks can continue for up to 10 years after quitting to lower the risk of stopping smoking completely.
Eat lots of green leafy vegetables:
Green leafy vegetables such as kale, collard, greens, spinach and broccoli are useful for preventing eye diseases such as cataracts and macular degeneration. They contain lutein and zeaxanthin related to vitamin A in beta carotene. These are responsible for protecting your eye tissue from sunlight damage and reducing the risk of cataracts and macular degeneration.
They also promote vision and the health of the retina. Keep in mind that it would take a substantial amount of these vegetables to retrieve the needed intake. So eat them regularly.
They also promote vision and the health of the retina. Keep in mind that it would take a substantial amount of these vegetables to retrieve the needed intake. So eat them regularly.
Keep your eyes hydrated:
Several factors in day-to-day life can cause dry eyes like sitting in front of screens for long periods of time and pollution. This can lead to burning stinging, blurred vision or a constant scratchy feeling in your eyes. This can also cause other major eye problems as well you can keep your eyes hydrated by remembering to blink.
When you use your computer read or play video games and take a break at least every 50 minutes to an hour, you can also use a humidifier in your home during the fall and winter to keep the air moist, keep your eyes moist and fresh by splashing water on them every one to two hours and also drink ten glasses of water every day.
Eat almonds regularly:
Almonds just like other nuts and seeds are generally suitable for your eyes. They contain vitamin E, which is responsible for guarding your eyes against unstable molecules that target healthy tissues. Rating regular amounts of vitamin E can help prevent eye disorders like macular degeneration as well as cataracts.
You should aim for about 15 milligrams of vitamin E in a day. To increase your almond intake, you can enjoy it as a snack anytime, and you can also add it to your breakfast cereal yoghurt and salads. Just remember to keep an eye on your serving size. Almonds are high in calories, so try to limit your intake to one or two servings a day.
