Healthy Eyes: Your Guide to Better Vision Health

Of the five senses, sight is arguably the most important—80% of what we perceive around us comes through our eyesight. That’s why it is important to take a proactive approach and protect your eyes.

When you keep your eyes healthy, you reduce the risk of developing eye diseases such as a cataract, glaucoma, or macular degeneration and reduce the odds of suffering from eye infections, vision loss, and blindness.

Please continue reading to learn some practical tips on eye care that will go a long way in promoting healthy eyes.

How To Keep Eyes Healthy

The health of your eyes is connected with your overall well-being. So, a good way to prevent vision problems and eye diseases is to live a healthy lifestyle in general with a holistic approach to health care.

Besides this, you should be aware of at least the basics of eye care. This includes getting a regular professional eye exam, safety awareness, and hygiene practices like ensuring you wash your hands before handling contact lenses. For people who use airborne/hazardous materials or play contact sports, wearing eye protection or safety glasses is important to prevent eye injuries.

What Are The Characteristics or Signs of Healthy Eyes?

Characteristics or signs of a healthy eye include:

Good vision (your vision does not have to be 20/20 - refractive errors such as nearsightedness and farsightedness are not signs of unhealthy eyes, as long as you have clear vision with your eyeglass or contact lens prescription).
Adequate lubrication (dry eyes and watery eyes can both be signs of underlying eye problems).
White sclerae (the sclera is the part of the eye that covers the eyeball - discoloration such as a yellow or bloodshot sclera can be a sign of underlying health problems).

The only way to know for sure that you have healthy eyes is by seeing your optometrist or ophthalmologist for a comprehensive eye exam, including a dilated eye exam. Regular eye checkups are important because many eye conditions do not cause symptoms until the advanced stages. A comprehensive eye exam allows your eye doctor to check all the different parts of your eye, including the conjunctiva, cornea, sclera, and retina, diagnose any problems, and start treatment if needed.

Signs and Symptoms of Eye Problems

You should be on the lookout for symptoms such as hazy vision, double vision, trouble focusing on near or far objects, and difficulty seeing at various times of the day. Any changes in your vision can be a sign of common problems like nearsightedness or farsightedness that are easily corrected with glasses or contact lenses. However, they should be checked out by an eye doctor because they could indicate something more serious. Other signs and symptoms that might indicate eye diseases include red eyes, swollen eyes, itchy or watery eyes, flashes, and floaters.

Importance of Regular Eye Exams

Regular eye exams are essential because they help detect eye diseases early and prevent vision loss. The American Optometric Association now recommends that people aged 18 to 64 get an eye exam annually, a change from the previous guideline of every two years.

People who wear glasses or contact lenses, have a family history of eye diseases, have a medical condition such as diabetes that increases their risk of eye health and vision problems, or take medications with serious eye side effects may need to go in for an eye exam more frequently.

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Nutrition For Optimal Eye Health

Your diet and nutrition play key roles in eye health, which is why it’s important to be mindful of what you’re eating. You should take steps to eat more fruits, vegetables, and whole grains, and fewer fats, sugar, and processed foods. This will ensure you’re getting all the nutrients the body needs for a healthy eyeball.

Not only do certain foods help reduce the risk of vision problems and eye diseases, but a healthy diet is also recommended to prevent diseases such as hypertension (high blood pressure) and diabetes mellitus, which are the main causes of eye diseases.

Best Vitamins For Eyes

Vitamin A: The retina, which is the light-sensitive membrane in the eyes, needs vitamin A to stay healthy. Lack of this vitamin can also lead to eye dryness.

Vitamin C: This is an antioxidant. It protects the eyes from damaging molecules called free radicals and helps repair and grow new cells.

Vitamin E: This vitamin is an antioxidant that keeps cells in the body, including the eyes, healthy.

Best Nutrients For The Eyes

Omega-3 fatty acids: Research suggests that this nutrient can reduce the risk of developing age-related eye diseases.

Lutein and zeaxanthin: These are antioxidants that protect the macula, the central part of the eye responsible for sharp vision. Get a free lutein and zeaxanthin coupon.

Zinc: This mineral offers protection from the harmful effects of light and keeps the retina healthy.

Foods To Eat For Healthy Eyes

In general, the goal should be to consume a well-balanced diet with a variety of foods. More specifically

Orange-colored fruits and vegetables: For example, carrots, sweet potatoes, apricots, and cantaloupes are good sources of vitamin A.

Citrus fruits: For example, oranges, grapefruit, and lemons, as well as peaches, strawberries, tomatoes, and red bell peppers, are rich sources of vitamin C.

Vitamin E-rich foods: Nuts and seeds, including almonds and sunflower seeds, as well as avocados.

Cold-water fish: For example, salmon, tuna, trout, halibut, and sardines are rich in omega-3 fatty acids.

Green leafy vegetables: For example, kale, spinach, collards, lettuce, peas, and broccoli contain nutrients like lutein and zeaxanthin.

Lifestyle and Eye Care Practices

Exercise

The American Academy of Ophthalmology recommends regular aerobic exercise for healthy eyes. Aerobic exercise improves blood circulation and delivery of nutrients and oxygen to tissues throughout the body, including the eyes. Examples of aerobic exercise that can benefit eye health include brisk walking, stair climbing, running, swimming, biking, skating, basketball, and hockey.

Physical activity also helps to keep your weight in a healthy range. Obesity is a risk factor for diabetes, and people with diabetes are at risk of developing diabetic retinopathy (diabetic eye disease). Studies have also shown that people who get regular exercise are at a lower risk of eye diseases such as glaucoma and age-related macular degeneration.

Quit Smoking

Most people know that smoking can lead to lung cancer and heart disease, but many don’t realize that smoking can also increase the risk of eye diseases like cataracts, age-related macular degeneration, optic nerve damage, uveitis, diabetic retinopathy, glaucoma, and dry eyes syndrome. People who smoke are three to four times more likely to develop macular degeneration and cataracts compared to non-smokers. If you smoke, quitting smoking will not only keep your eyes healthy but also greatly reduce your risk of many serious diseases.

Get Annual Eye Exams

Ophthalmologists (eye doctors) and optometrists have more than 100 tests in their eye care arsenal to evaluate visual acuity and other parameters to detect the presence of common eye conditions. It is, therefore, essential that you schedule a regular eye exam. This will help to identify problems like nearsightedness, farsightedness, and color vision or eye muscle conditions. It will also ensure that any serious eye diseases are identified early on and treated appropriately.

Protective Measures For Eye Safety

Wear Sunglasses & Protective Eyewear

Sunglasses are more than just a stylish accessory. They protect your eyes from ultraviolet (UV) rays in sunlight. Too much exposure to harmful UV rays increases the risk of eye diseases like macular degeneration and cataracts. You should wear a pair of sunglasses that block both UVA and UVB rays by at least 99%. Wrap-around styles are great because they protect your eyes from all directions. Keep in mind that sunglasses are not only for summer days. You should wear them year-round, even on cloudy days when UV rays are still present.

It’s also important to use the recommended protective eyewear (goggles, faceguards, etc.). Eye injuries sustained during sports or recreational activities can lead to serious problems, including vision loss. Wearing protective eyewear can keep your eyes safe from getting hit by others, flying objects, and other environmental hazards.

Limit Screen Time

Too much time spent looking at a phone, tablet, or computer screen can lead to eyestrain, trouble focusing, blurry vision, and dry eyes. In addition, use of screens in the evening hours can disrupt sleep. While it is not possible to remove digital devices completely from our lives, moderation in screen use is important.

The American Academy of Ophthalmology recommends the following to reduce eye strain:

Ensure the screen is at arm’s length (25 inches) from your eyes and at a height such that you are looking slightly down at it.
Adjust the settings on your screen to reduce glare and brightness, or use a matte screen filter.
Wear eyeglasses instead of contact lenses during longer periods of computer work.

There is no solid evidence that blue-light-blocking lenses protect the eyes or improve vision.

Give Your Eyes A Break With The 20-20-20 Rule

Eye care experts recommend that you follow the 20-20-20 strategy to protect your eyes—this means that after every 20 minutes of looking at a screen, you should look away for 20 seconds at something that is 20 feet away—this helps relieve eye muscle strain. If you have heavy computer usage, artificial tears can help treat eye dryness and keep your eyes healthy.

Daily Habits For Maintaining Healthy Eyes

Contact Lens Precautions

Wash your hands before applying or removing your contact lenses.
Never sleep with them in, unless they are the extended-wear type.
Do not swim with contact lenses.

Eye Makeup and Cosmetics

Use only products formulated specifically for the eyes.
Avoid glitter makeup since the tiny flecks can fall into the eye.
Never share eye makeup with others.
Avoid using harsh skin care products in the eye area.
Throw away eye makeup that is past its expiration date.
Remove all eye makeup before going to bed at night.

General Eye Hygiene Measures

Wash your hands with soap and water frequently.
Avoid touching your eyes with unwashed hands.
Seek prompt treatment for signs and symptoms of pink eye (conjunctivitis).
Watch out for eye injuries. When the surface of the eye is damaged, it is easier for harmful organisms to enter the eye.
Eliminate pests and mold from your environment. Flies can spread trachoma, a bacterial infection of the eye that can cause blindness. Mold can cause eye problems.

Eye Health for Seniors

Older adults are at an increased risk of many eye conditions, such as cataracts, glaucoma, age-related macular degeneration, and diabetic retinopathy. Here are some tips for healthy eyes in seniors:

Get regular eye exams. The American Academy of Ophthalmology (AAO) recommends eye exams every 1-2 years for people 65 years of age and older. For those without any vision concerns, it may be acceptable to schedule an eye exam every two years. However, it is important to consult your eye doctor to get personalized recommendations based on your current vision status, overall health, and any medications you may be taking.

Other medical conditions. Keep medical conditions such as diabetes, high blood pressure, and high cholesterol under control by following your doctor’s treatment plan. These are risk factors for eye disease.
Up-to-date prescription glasses or contact lenses. Make sure your prescription glasses are up-to-date.
Fall precautions. Take fall precautions in the home. Falls can lead to eye injuries.
Driving precautions. Seniors may have problems adjusting their vision to light and dark. Be careful while driving, especially at night or in rainy weather.

Eye Health FAQs

Can You Improve Your Eyesight Naturally?

There is no natural way to improve your eyesight if you have refractive errors such as nearsightedness, farsightedness, or astigmatism. However, you can maintain overall eye health by making positive lifestyle changes such as:

Eating a healthy diet rich in nutrients that support eye health.
Quitting smoking if you smoke.
Protecting your eyes with sunglasses.
Using proper protective eyewear to prevent eye injury from sports and work-related tasks.
Limiting screen time.
Getting routine eye checks.

What Is The 10-10-10 Rule For Eyes?

The 10-10-10 rule for eyes is a variation of the 20-20-20 rule. It means taking a break every 10 minutes while working on a computer to look at an object 10 feet away for 10 seconds.

What Does 20-40 Vision Look Like?

When you have 20-40 vision, it means you can see objects that are 20 feet away with the same clarity as someone with normal vision (20/20) sees objects that are 40 feet away.

How Do You Know If Your Eyes Are OK?

The best way to know if your eyes are ok is to get a comprehensive eye examination. If you have good vision, adequate lubrication, and white sclerae (the front parts of the eyes), these are signs that your eyes are ok. But there can still be changes occurring inside your eye. Many eye conditions do not cause symptoms in the early stages. Yet, early diagnosis and treatment can prevent or slow the progression of these conditions. Regular eye exams can lead to timely diagnosis of eye problems and appropriate treatment.

How Do I Make My Eyes Look Better?

In addition to using eye makeup, there are several cosmetic treatments and surgical procedures that can make your eyes look better. For example:

Eyelid surgery (blepharoplasty) to remove excess skin and tighten sagging skin.
Brow lift surgery to raise the brows and give a more youthful appearance to your upper face.
Botox injections to soften fine lines and wrinkles around the eyes.
Dermal fillers for hollowed-out under-eye areas.
Topical creams to lighten dark circles under the eyes.
Latisse prescription serum to grow eyelashes.

How Can I Make My Eyes Healthier?

You can help keep your eyes healthy by eating a healthy diet, using protective eyewear (sunglasses and protective sports goggles), limiting screen time, getting aerobic exercise to improve blood circulation, and quitting smoking if you smoke.

If you have been diagnosed with eye conditions, talk to your doctor about taking supplements to promote healthy eyes. For example, AREDS 2 supplements contain high doses of certain vitamins and minerals that can prevent the progression of macular degeneration, an age-related eye disease.