Vision is everything: how can you boost your eye health
Eye health is crucially important but is often neglected. We live in a tech-driven world and spend most of our time in front of the screen. The average time people in Singapore spend on gadgets each day is up to 12 hours. Proper eye care will keep your eyes healthy and prevent any vision problems. Here’s how you can enhance your eye health naturally.
1. Pay attention to your diet
Getting enough key nutrients is vital for your eyes. Your meal plan should be loaded with nutrients and antioxidants, which help your eyes function optimally. Consider consuming a variety of whole, unprocessed foods as pay attention to which fruit and veggies you eat. Nutrient-dense foods, such as citrus, sweet potato, strawberries, spinach, broccoli, red peppers, and carrots are all good for your vision support.
Foods high in omega-3 fatty acids like flaxseed or salmon should be added to your diet, as well. Carotenoids like lutein and zeaxanthin have also been shown to enhance pigment density in the macula due to their potent antioxidant abilities.
Foods rich in zeaxanthin and lutein include carrots, peas, dark leafy greens, pumpkin, summer squash, broccoli, Brussels sprouts, asparagus, pistachios, and lettuce. Oftentimes, it’s not enough to eat foods rich in carotenoids. Medical experts recommend supplementation to ward off vision issues.
2. Consider supplements
While it’s best to get all the nutrients from the foods you eat, supplementation is a great help. There are many reasons why your body doesn’t get enough nutrients. Plus, a poor diet can trigger nutrient deficiencies, which are hard to fix with the help of diet.
What supplements may help your eye health?
There are many supplements for supporting eye health. Lutein and zeaxanthin supplements are widely-used around the world. They help to protect your eyes from diseases and reduce the risk of vision loss. These supplements are particularly important for older adults who experience eye health problems.
Studies show that reduced levels of carotenoids in the eyes have been linked to cataracts and age-related macular degeneration (AMD). Supplementing with at least 2 mg of zeaxanthin and 10 mg of lutein has been found to be effective in maintaining good eye health.
Supplementing with these antioxidants aids in improving the carotenoid density in the retina.
Additionally, carotenoids play a critical role in absorbing ultraviolet light and high-energy blue light, which all can harm your eyes.
Thiamine or vitamin B1 supplements have also been recognized as an effective way to maintain eye health. Some evidence shows that taking thiamine with other supplements like Vitamin A and Vitamin C may help to lower the likelihood of cataract development. More research is required to prove this fact, though. Thiamine boasts anti-inflammatory properties and thus might be helpful in treating an inflammatory eye condition called uveitis.
Zinc is found naturally in the eyes and one of its major functions is to prevent cell damage. Since zinc can reduce cobber absorption, it should be taken with a copper supplement.
Vitamin A is another vitamin needed for maintaining vision health. One of its functions is to keep a clear cornea, the outside eye covering. Moreover, vitamin A is a component of rhodopsin. This is a protein found in the eyes that lets you see in low light conditions. Even though vitamin A is easy to get from foods, sometimes supplementation is required.
Vitamin C plays a significant role in your eye health, as well. According to a scientific review, vitamin C can lower the risk factor for cataract development. A combination of vitamin E and vitamin C supplements have been found to suppress the progression of cataracts.
Omega-3 fatty acid supplementation is a great way to support your retina. A type of omega-3s docosahexaenoic acid (DHA) has been suggested to aid in retina cell development. Research showed that individuals who consume more omega-3 fatty acids, like eicosapentaenoic acid (EPA)and DHA, had a lower risk of having age-related macular degeneration.
3. Stay hydrated
Drinking enough water is essential for your entire body and your eyes are no exception. Your eyes are surrounded by fluid that aids in washing dust and debris away each time you blink. Drinking water throughout the day is essential for keeping a healthy balance of fluid in your eyes.
4. Give your eyes a break
Nowadays, our eyes take a break only when we sleep. After a long workday spent in front of the screen in the office, people come home and spend the evening in front of the TV or smartphone. Since it’s impossible to live without screens, you can protect your eyes by following the 20-20-20 rule. After spending 20 minutes in front of the screen, look at something different or just close your eyes for 20 seconds. This habit will relieve the strain and maintain good vision.
5. Give up smoking
We all know how smoking affects our lungs or skin. However, this bad habit can also negatively impact your eyes. Smoking has long been associated with the development of age-related macular degeneration and cataracts. Once you stop smoking, your eye health will gradually improve.
6. Wear protective glasses
Whether you work in the office or you stroll in the park in sunny weather, wearing protective glasses is vital. Top quality sunglasses have the ability to block out 99 to 100% of UVB and UVA radiation from sunlight. Also, protect your eyes from the blue light coming from the computer’s screen by wearing glasses while working. There are many blue light blocking glasses to choose from, so be sure to consult a medical expert.
The final word
The earlier you start caring for your eyes, the longer they will show you this world. If you were diagnosed or feel at risk of nutrient deficiency, supplementation may be highly beneficial. Don’t forget to lead a healthy lifestyle and eat a well-balanced diet. Remember, your eye health is in your hands.