Eye Health
We tend to prioritize the care of the body parts we can see. We wash our hair daily, brush our teeth thoroughly, and moisturize our skin. However, our eyes, which allow us to see and care for these other body parts, are often neglected. To maintain optimal eye health, consider the following tips:
Healthy Eating for Healthy Eyes
Carrots and other orange fruits are the most well-known foods for promoting eye health. They contain beta-carotene, a type of vitamin A that supports the smooth function of our retina. Besides carrots, there are many other vitamins and minerals essential for maintaining healthy eyes. These include lutein, zeaxanthin, omega-3 fatty acids, vitamin C, vitamin E, and zinc. Good natural sources of these nutrients include broccoli, flaxseeds, apricots, almonds, and spinach.
It's also important to remember that substances like alcohol and tobacco have proven negative effects on eye health. In particular, heavy alcohol consumption can disrupt vitamin absorption in the liver and impair vision, while long-term smoking increases the risk of developing cataracts and macular degeneration.
Protecting Your Eyes from Harmful Rays and Foreign Particles
Our bony eye sockets, eyelashes, and eyebrows provide some protection for our eyes from light rays and harmful substances. Additionally, we have a blink reflex that activates when we are exposed to bright visible light. However, these mechanisms are not sufficient to fully protect us from UV radiation, which can be high even on cloudy days. The best way to prevent eye damage is to check the weather forecast for UV radiation levels and wear glasses that block 99% of UVA and UVB rays when UV levels are high.
Many people are aware that UV radiation can damage our eyes, but the negative effects of smoke, dirt, and other small particles in the air are less well-known. Such irritants can quickly lead to irritation and conjunctivitis, which, if left untreated, can threaten vision. Wearing eye protection that is suitable for the environment and weather can help prevent the entry of dirt particles.
Screen Work
We cannot talk about eye health today without mentioning screen work. As much as computers and displays are part of our daily lives, our bodies are not designed to stare at screens for hours on end in a hunched-over position. This is evident in the number of people suffering from "Office Eye Syndrome." This term refers to tired and irritated eyes at the workplace.
One of the main causes is that our blink rate is halved when looking at screens, leading to dry, tired, and strained eyes. An effective way to avoid this is the 20-20-20 rule. Every 20 minutes, you should look at something at least 20 feet away for at least 20 seconds. This not only allows your eyes to rest and prevents blurry vision but can also alleviate headaches and tension in the face, neck, and shoulders.
