6 Tips to Maintaining Good Eyesight

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Written by: editor Mar,14 2011 16:55 PM

The great thing about good eyesight is the ability to experience the beauty of your surroundings effortlessly. However, having good eyesight is no excuse to take no precautions towards your eyes. Vision diseases can spring upon us at any time if we are not careful with what we do, or how we live. While you cannot stop vision diseases from happening at all, there are several things you do to prevent their development

Here are some 6 tips to keep your eyes at their best for as long as you can.

1. Regular check-ups
You do not need to see a doctor only when you contract a disease. Seeing a doctor periodically allows the doctor to detect any irregularities, especially if you are at risk. Early detection makes it easier to approach a disease, rather than a developed one that would have spread to other cells. As the saying goes – prevention is better than cure. Pay your doctor a visit once every one to two years.

2. Diet
Buck up on your eye foods. Foods that help preserve the health of the eyes are packed with nutrients like lutein, zeaxanthin, vitamin A and beta-carotene, vitamin C, vitamin E, zinc, and essential fatty acids like DHA and omega-3 fatty acids.

Lutein and zeaxanthin: Protect the eyes from sun damage, reducing the risk of chronic eye diseases like macular degeneration and cataracts.
Found in: Green leafy vegetables like spinach, as well as eggs

Vitamin A: Contains retinol, a light-absorbing molecule needed in the retina to maintain eyesight, especially in the dark; cannot be taken in large doses.
Found in: Dairy products, eggs and liver

Beta-carotene: Pro-vitamin that can convert into vitamin A in the body; can be taken in large doses in replacement of vitamin A.
Found in: Dark green vegetables like spinach, broccoli and kale, and orange-yellow vegetables like carrots, sweet potatoes and pumpkin

Vitamin C: Strengthens capillaries, fights free radicals, and builds collagen to maintain the shape of the cornea.
Found in: Fruits and vegetables

Vitamin E: Protects eye cells from damage due to free radicals.
Found in: Nuts, fortified cereal and sweet potatoes

Zinc: As a transport system for vitamin A to be carried from the liver into the eyes to produce a protective pigment called melanin in the eye.
Found in: Red meat, seafood, poultry, wheatgerm, tofu and baked beans

Fatty acids: Provide structural support to the cell membranes of the eyes.
Found in: Fatty fish and marine mammals

You should also avoid eating too much sweet or oily food, as they can cause diabetes. Diabetes can decrease blood flow to your eyes and damage its blood vessels, leading to blindness at its worst.

3. Exercise
Exercising regularly improves overall blood circulation to avoid high cholesterol and hypertension. High cholesterol and hypertension can decrease the blood flow to the eyes, which can damage the blood vessels in the eyes and put you at risk of glaucoma. You can also exercise your eyes, as doing so facilitates circulation, improves eye muscles and increases the flexibility of the eyes. An example of an eye exercise you can do is the eye stretch, done by tracing a large imaginary figure of eight with your eyes.

4. Time-out
The world demands us to continuously receive an enormous amount of visual information. So whether in school or at work, always take some time to de-stress. Stress will only strain your eyes and affect your vision. Blink your eyes often as the period of darkness refreshes you and allows for new absorption of information, reducing strain in the eyes from too much focusing. If you can invest in or make one, wearing an eye mask from time to time can rejuvenate your eyes.

5. Safety
When dealing with harsh chemicals, woodwork, or motorised equipment, always wear safety goggles. Equip your eyes with protective gear when playing high-risk eye injury sports such as baseball, hockey, and rugby. You should also wear goggles when you swim to prevent the chlorinated water from drying your eyes.

6. Habits
Wear sunglasses and a wide brimmed hat when going outdoors in the day, especially when the sun is at its peak. You should also read or watch television in a well-lit room so your eyes do not strain to focus between the different lightings. Also, avoid smoking or being around a smoker as the toxins from the cigarette can damage blood vessels.

Now, it is time to walk the walk and talk the talk. As you age, you become especially more prone to eye diseases. So what are you waiting for? Take action now to protect your eyes! 

Eye Guide



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