Eye care tips: Simple steps to keep your eyesight sharp for years to come

How to improve eyesight: Regular exercise can benefit your eyes by improving blood circulation and reducing the risk of health conditions such as diabetes and high blood pressure, which can affect your vision (Image: Canva)

Good vision is essential for a high quality of life. From reading and working to enjoying the beauty of nature, our eyesight plays a crucial role in our daily activities. However, many of us neglect our eye health until we encounter problems. Taking proactive steps to care for your vision can prevent issues and help maintain your eyesight for years to come.

Here are some practical tips to take good care of your vision:

Regular eye examinations: Regular eye check-ups are vital for maintaining good eye health. An eye test can detect early signs of conditions such as glaucoma, cataracts, and age-related macular degeneration. Adults should have an eye examination at least once every two years, or more frequently if advised by an eye care professional. Children and the elderly may require more frequent check-ups. Certain health conditions, such as diabetes and hypertension, can also impact your vision. Many eye conditions are hereditary, so it is important to know your family's eye health history as well.

Balanced diet: A nutritious diet plays a significant role in eye health. Foods rich in vitamins A, C, and E, as well as omega-3 fatty acids, are particularly beneficial. Leafy green vegetables, such as spinach and kale, are excellent sources of vitamins and antioxidants that protect the eyes. Fish like salmon and mackerel provide omega-3 fatty acids, which are essential for maintaining the health of the retina. Additionally, carrots, sweet potatoes, and citrus fruits can help support good vision.

Protect your eyes from UV rays: Exposure to ultraviolet (UV) rays can damage your eyes and increase the risk of cataracts and macular degeneration. To protect your eyes, wear sunglasses that block 100% of both UVA and UVB rays. Additionally, consider wearing a wide-brimmed hat for extra protection. Even on cloudy days, UV rays can penetrate through the clouds, so it is essential to protect your eyes year-round. If you engage in activities that pose a risk to your eyes, such as sports or working with hazardous materials, always wear protective eyewear.

Limit screen time: In today's digital age, many of us spend hours in front of screens, which can lead to digital eye strain. Symptoms of digital eye strain include dry eyes, headaches, and blurred vision. To reduce the risk, follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. Ensure your screen is at eye level and at a comfortable distance to minimise strain. Using screen filters and adjusting the brightness and contrast can also help reduce eye fatigue.

Get enough sleep: Adequate sleep is crucial for maintaining healthy eyes. During sleep, your eyes are replenished with essential nutrients and moisture. Lack of sleep can lead to eye strain, dryness, and even vision problems. Adults should aim for 7-9 hours of sleep per night to ensure their eyes are well-rested and healthy.

Quit smoking: Smoking is harmful to your overall health and can have detrimental effects on your vision. Smokers are at a higher risk of developing cataracts, macular degeneration, and other eye conditions. Quitting smoking can significantly reduce these risks and improve your eye health. If you need help quitting, speak to your healthcare provider for resources and support.

Practise good hygiene: Good hygiene is important for preventing eye infections and irritations. Always wash your hands before touching your eyes or handling contact lenses. Avoid rubbing your eyes, as this can introduce bacteria and cause irritation. If you wear contact lenses, follow the recommended cleaning and storage procedures to prevent infections.

Use proper lighting: Good lighting is essential for reducing eye strain. When reading or working, ensure that the lighting is adequate and that there is no glare. Position your light source behind you and direct it onto your task. If you use a computer, adjust the lighting to reduce glare on the screen.

Exercise regularly: Regular exercise can benefit your eyes by improving blood circulation and reducing the risk of health conditions such as diabetes and high blood pressure, which can affect your vision. Aim for at least 30 minutes of moderate exercise most days of the week. Activities such as walking, swimming, and yoga are excellent choices for maintaining overall health and well-being.

Wear protective eyewear: If you engage in activities that pose a risk to your eyes, such as sports or working with hazardous materials, always wear protective eyewear. Safety goggles and glasses can prevent injuries and protect your eyes from debris, chemicals, and other hazards.