If you’re concerned about protecting your eyes in this era of remote work, social media, and constant screen use, you’re not alone. Perhaps you often forget your sunglasses, spend long hours in front of the computer, or have missed your annual eye exam. Unfortunately, these seemingly minor oversights can add up and impact your eye health over time.
Now is the perfect moment to take action and safeguard your vision! It’s never too late to embrace healthier habits or change unhelpful ones. Here are some tips to help you get your eye health and vision back on track.
1. Maintain a Comfortable Distance from Screens
If you’ve ever experienced dry, scratchy eyes after hours of staring at a computer, you’re not alone. Screen glare can contribute to computer vision syndrome, causing strain and discomfort. The American Optometric Association suggests keeping your screen at least 20 inches away from your eyes.
2. Give Your Eyes a Break and Blink Regularly
When focused on screens, people tend to blink less, leading to dryness and irritation. To combat this, try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Setting a timer can help remind you, especially if you often struggle with eye strain.
3. Don’t Forget Your Sunglasses
Protecting your eyes from harmful UV rays is essential, whether you’re outdoors or driving during the day. Year-round exposure to UV rays can increase the risk of cataracts and age-related macular degeneration, as well as cause sunburns on your eyes in extreme cases. Choose sunglasses that block 99% of UVA and UVB rays.
4. Boost Your Diet with Omega-3 Fatty Acids
Incorporating omega-3 fatty acids from cold-water fish like tuna, salmon, and mackerel may help reduce the risk of dry eyes and eye diseases like macular degeneration and cataracts. If seafood isn’t your preference, consider omega-3 supplements, such as fish oil or plant-based options like flaxseed oil.
5. Add More Greens to Your Meals
Wondering how diet can protect your eyes? Leafy greens like spinach, kale, and broccoli are rich in carotenoids such as lutein and zeaxanthin. Research from the National Eye Institute shows that these nutrients can help prevent the progression of certain eye diseases.
6. Monitor Your Blood Sugar Levels
Your overall health can impact your vision, especially if you have diabetes or pre-diabetes. Maintaining stable blood sugar is crucial for protecting your eyesight, as high levels can lead to serious eye issues, including blindness. The CDC states that up to 90% of diabetes-related vision loss is preventable. If you have concerns, consult your doctor for an exam.
7. Practice Good Contact Lens Hygiene
Maintaining proper contact lens hygiene is key to eye protection. Always wash your hands before handling lenses, and store them in appropriate contact solution. Avoid using anything other than the recommended solution for cleaning, and adhere to your eye doctor’s guidelines for usage. Consider daily contacts for more comfort and convenience, and keep a backup pair of glasses handy for dry or irritated days.
8. Dispose of Old Eye Makeup
To protect your eyes, check your makeup drawer. Old eyeliners, mascaras, and brushes can harbor bacteria that lead to infections. Replace eye makeup every four months, sharpen pencils regularly, and avoid applying liner on the inner eyelid. If irritation occurs, stop using makeup until your eyes heal.
9. Use Protective Eyewear
Always wear protective eyewear when your work or activities pose a risk to your eyes. This includes gardening, home repairs, or using strong cleaning products.
10. Schedule Annual Eye Exams
Visiting your eye doctor for a comprehensive exam at least once a year is crucial. These exams not only help maintain good eyesight and catch early signs of eye disease, but they also provide insights into your overall health. According to the American Academy of Ophthalmology, regular exams can detect signs of serious conditions like cardiovascular disease, diabetes, and even tumors.
