Eye care tips: Follow balanced diet, 20-20-20 rule, limit screen time to avoid strain

Keeping your eyes healthy is one of the most important things you will do for yourself. Whether you wear glasses or not, whether you have a desk job or play sport, it is important to take care of your eyes to prevent them from degeneration or prolonged strain.

Eating a well-balanced meal that includes vitamins and minerals that are essential for eye health, adjusting the brightness in your phone, taking frequent breaks while looking at screens are some simple things you can do every day to take care of your eyes.

Here are practical tips to help you protect your vision and keep your eyes healthy.

• Follow a balanced diet

Foods that are rich in antioxidants an including vitamins A, C, and E, as well as zinc and omega-3 fatty acids play in big role in preventing your eye muscles from weakening, as also highlighted by the American Academy of Ophthalmology. So eat plenty of leafy green vegetables, fatty fish like salmon, and brightly coloured fruits like carrots, oranges, and berries to keep your eyesight sharp. Drinking lots of water also helps keep your eyes hydrated.

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• Practice the 20-20-20 rule

With so much of our time spent on screens nowadays, it is very important to take breaks to reduce strain on your eyes. Follow the 20-20-20 rule, where every 20 minutes, look at something 20 feet away for 20 seconds. The rule has also been recommended by the National Eye Institute, while the American Optometric Association suggests taking frequent breaks from your screens to prevent eye fatigue.

• Limit screen time

Small adjustments that you can make to your screen and how you use it will also make a difference. Use the blue light filter on devices to minimise strain. Don’t forget to blink frequently to avoid dry eyes and position your screen at eye level, at least 25 inches away from your eyes.

• Wear protective eyewear

Eye glasses are not only for those who have a weak eyesight. Consider investing in sunglasses that will protect you from harmful ultraviolet rays when you’re outdoor. The American Academy of Ophthalmology warns that UV rays can lead to cataract.

Also consider wearing safety glasses when working with hazardous materials or if you play sports to prevent injuries to your eyes.

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• Maintain good hygiene

Simple practices like not touching your eyes with unwashed hands can reduce the risk of infections. If you wear makeup, even if it’s just kajal, make sure you remove it every night before going to bed. Contact lenses should be cleaned and replaced regularly.

• Get regular eye check-ups

Even if you don’t have any problems with your eye sight, it’s a good idea to visit an eye doctor once every 1-2 years, even if you don’t have vision problems. Regular eye check-ups can detect early signs of conditions like glaucoma, cataracts, and macular degeneration.

• Manage chronic health conditions

If you have diabetes, hypertension, and high cholesterol, you need to be extra careful about your eyes even if you don’t currently wear glasses. Follow prescribed treatments and monitor your health regularly.

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• Avoid smoking

The National Eye Institute warns that smokers have double the chances of macular degeneration. Smoking also increases the risk of cataracts and damage to the optic nerve. So now you have yet another reason to quit.

• Ensure proper lighting

Mayo Clinic recommends using adequate lighting while reading or working to prevent strain. Avoid having bright lights directly in your eyes and adjust screens to a comfortable brightness level.

• Exercise regularly

Regular physical activity improves blood circulation, making sure your eyes receive the required oxygen and nutrients.

Your eyes are one of the most important organs in your body. Over exposure to screens, poor diet and smoking can affect them adversely in the long run. By following these tips and consulting with an eye care professional, you can protect your eyes for years to come.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.