Having a regular appointment with your eye doctor or ophthalmologist is one of the many ways you can improve your eye health. Below are some tips for healthy eyes to keep them healthy and safe from injuries and illnesses.

Consume enough essential vitamins and minerals

Fresh Fruits, Bowls, Fruit Bowls

One of the best tips for healthy eyes is eating foods and fruits rich in vitamins is essential for a perfectly functional body. To keep your eye healthy, there are specific vitamins and minerals you should opt for. Minerals like zinc and vitamins A, C, and E, contain antioxidants that can help prevent macular degeneration. Macular degeneration is a condition where the macular field of vision deteriorates. Food sources that have the required vitamins and minerals for a healthy eye are often brightly colored. Such food sources are carrots, broccoli, red pepper, spinach, sweet potato, citrus and many others. In addition, food rich in omega-3 fatty acids such as salmon, flaxseed, nuts, and legumes is also recommended. 

Exercise regularly

Women, Yoga, Silhouettes, Water

The first question that’ll probably come to your mind is how exercising helps the eye. Exercising and maintaining a healthy weight is very good not only for your waistline but for the eyes also. Being overweight can cause type 2 diabetes which can damage the tiny blood vessels present in the eyes. This condition is called diabetic retinopathy. It’s caused by poorly controlled sugar levels. Furthermore, too much sugar flowing in the blood weakens the blood vessels, and eventually, they break. Diabetic retinopathy affects the arteries behind the retina by damaging them. This damage causes the arteries to let out blood which can blur the retina and cause loss of sight. Maintaining a healthy blood sugar level and body weight can lower the chances or odds of developing type-2 diabetes.

Go for carotenoids

Egg Sandwich, Egg, Bread, Yolk

Carotenoids such as lutein, zeaxanthin, and meso-zeaxanthin are present in the macula in the center of the retina and absorb up to 90% of blue light. The absorption of this light can reduce the oxidative damage to this essential part of the eye. In addition, these carotenoids are also present in leafy green vegetables, zucchini, eggs, and broccoli. Finally, these carotenoids can also be taken as supplements but before embarking, make sure you meet with your doctor. 

Manage chronic conditions

Hypertension, High Blood Pressure

Apart from diabetes, other chronic conditions can affect the eye and the body at large. For example, chronic conditions like high blood pressure and multiple sclerosis can affect your eyesight. These conditions are linked with inflammation of internal body structures. For example, inflammation of the optic nerve in the eye can cause severe pain and can even lead to total loss of sight. While some of these diseases or conditions can be treated, it is easier to prevent them by practicing healthy habits. One can easily avoid these consitions by consuming heart-healthy diets and exercising.

Implement the 20-20-20 rule

Gray Double-bell Clock

The human eyes undergo a lot of stress daily by capturing the world around them. Because of this, it is recommended to take some time off. The strain we put on our eyes intensifies when we stare at our mobiles like phones, television, and computers. So to ease this stress, follow the 20-20-20 rule. This rule posits that after 20 minutes in front of a computer or working with your phone, look away from the device, preferably something 20 feet away from you, for 20 seconds. 

Avoid smoking

Man, Figure, Character, Comic, Cartoon

Smoking generally affects all parts of the body. It is very harmful. Smoking can cause the inflammation of blood vessels around the body, including the eyes. Fortunately, the eyes recover immediately after a few hours of avoiding cigarettes. Nevertheless, smoking should be avoided.


Employ protective eyewear

Goggles Icon, Goggles, Glasses Icon

For every activity you perform daily, use your protective eyewear. Whether you’re playing in the field, working in the garage, or during a science experiment, it is important to have your goggles on. In addition, it is essential to have your goggles on whenever there’s a risk of chemical, wood shavings, metals shavings, sharp objects, or bright light. 

Traceback your pedigree

Learning your family’s eye health history is very important. Some eye conditions are hereditary, so taking note of such genetic information can help you take necessary precautions against them. Such hereditary conditions include glaucoma, retinal degeneration, age-related macular degeneration, and optic atrophy 

You may not associate some of these tips with a healthy eye, but they all play a very crucial role. There are other tips for healthy eyes we didn’t mention. However, if you use this tips, you’ll have a better and improved eye sight.

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