Vision loss is a significant issue that impacts daily life and is more prevalent than most people realize. The US Centers for Disease Control and Prevention estimates that 93 million adults in the US are at high risk of vision loss. Adopting these daily habits now can help maintain the health of your eyes in the upcoming year.Read more: 12 Best Foods for Eye Health
Want more health tips? Check out why omega-3-rich foods offer benefits for your health, why your glasses get foggy and how to stop it and the right color of sunglasses for eye health. 1. Wear sunglasses Shielding your eyes from ultraviolet rays is crucial in preventing damage over time. Wearing sunglasses can protect your eyes from harmful UV light, reducing the risk of eye diseases such as cataracts, sunburn, eye cancer, and growths around the eye, according to the American Academy of Ophthalmology. Polarized glasses with smoke or gray lenses may provide the best protection against the sun’s rays and reduce glare.2. Take screen breaksExtended screen time can lead to dry eyes, neck and shoulder pain, blurred vision, headaches, and digital eye strain, or computer vision syndrome. The American Optometric Association suggests using the 20-20-20 rule to prevent computer vision syndrome. Every 20 minutes, focus on something at least 20 feet away for 20 seconds.3. Take book breaks, tooReading a book and prolonged screen time can strain your eyes. Both activities can result in nearsightedness, or myopia, which causes far-away objects to appear blurry while up-close things remain clear. Just like for screen breaks, it’s important to adhere to the 20-20-20 rule for book breaks. Set an alarm to remind yourself to take a 20-minute break if you find yourself engrossed in reading or using the computer.
Getty Images4. Move your body Regular exercise can contribute to eye health by promoting healthy blood vessels and reducing the risk of developing glaucoma and diabetic retinopathy, according to the AAO. The CDC recommends at least 150 minutes of moderate aerobic activity every week, along with two days of muscle-strengthening exercises. Eye exercises can also be practiced to alleviate tension and eye strain while sitting at your desk.Read more: Sneak More Exercise Into Your Daily Routine: 7 Steps That Actually Work5. Get outsideBoth children and adults should spend time outdoors, even if they meet their recommended exercise indoors. Studies show that children who spend time outdoors have a lower risk of developing nearsightedness in adolescence and adulthood. Engaging in outdoor activities such as playing at the local playground, walking in the woods, or playing in the backyard can help the entire family stay healthy and active. Ensure you wear sunglasses.6. Don’t smokeSmoking is detrimental to overall health and increases the risk of developing eye conditions like cataracts or age-related macular degeneration, according to the Food and Drug Administration. Smokers have a two or three times higher chance of developing cataracts and up to four times higher risk for AMD. Ongoing research may explore whether smoking cigarettes can also lead to glaucoma, Graves’ eye disease, thyroid eye disease, and contribute to the onset or progression of diabetic retinopathy. Developing a quit plan is essential for improving your health.
Getty Images7. Eat balanced mealsYour daily food choices can positively impact your eye health. Consuming foods rich in vitamins A, C, and E, beta-carotene, omega-3 fatty acids, lutein, zeaxanthin, and zinc can support cellular growth, reduce eye tissue inflammation, and minimize free radicals that can harm your eyes. To ensure you get the essential nutrients for your eyes, include some of these foods in your regular diet, as recommended by the AAO:Vitamin A and beta-carotene: Apricots, carrots, cantaloupe, sweet potatoes, red pepper, ricotta cheese, mango.Vitamin C: Grapefruit, oranges, lemons, tangerines, peaches, strawberries, tomatoes, red bell pepper.Vitamin E: Avocados, almonds, peanut butter, wheat germ, sunflower seeds.Omega-3: Halibut, sardines, salmon, tuna, trout.Lutein and Zeaxanthin: Collards, broccoli, eggs, peas, kale, spinach, romaine lettuce, turnip greens.Zinc: Lima beans, kidney beans, black-eyed peas, lean red meats, oysters, fortified cereals, poultry.8. Avoid rubbing your eyesFrequently rubbing your eyes can cause damage or infections. Dry eyes and eye strain may provoke the urge to rub your eyes, and some individuals may do so excessively or forcefully. This can lead to issues such as reduced or blurry vision, headaches, inflammation, sensitivity to light, and eye irritation. Additionally, rubbing your eyes can introduce bacteria or viruses from your hands, potentially causing conjunctivitis, commonly known as pink eye. Rather than rubbing your eyes, use eye drops or saline to clean and moisturize them. Find alternative activities to keep your hands occupied until the habit is broken.Read more: 7 Home Remedies for Dry, Itchy Eyes9. Wash your handsIt’s crucial to wash your hands before touching your face or eyes and when handling contact lenses. Nearly 45 million Americans wear contact lenses, and approximately one in three wearers experience complications, with one in five infections from contact lenses resulting in corneal damage. There’s also the possibility of encountering germs on objects touched by others, unknown to the person handling them. Regular hand washing can reduce the risk of respiratory illness by up to 21% and diarrheal illness by up to 40%, according to the CDC.10. Remove your makeupAfter a long day, it’s important to remove your eye makeup before going to bed. Doing so can promote eye health and lower the risk of blepharitis, or eyelid inflammation, as noted by the Optometrists Network. Additionally, it’s recommended to practice good makeup hygiene to protect your skin and eyes, such as using products designed for the eyes, replacing makeup regularly (especially after an eye infection), refraining from applying eye makeup to the inner lids, and never sharing eye makeup. If you use brushes or sponges for applying eye makeup, ensure they are regularly cleaned.
