Introduction to eye health
The eyes are the most attractive structure of our face. They are more than just a visual organ to see the world. They participate with us in our smile, laugh, and cry. Hence, they are also the companion of our feelings and expressions. Therefore, maintaining eye health is one of the most important things in determining the quality of life.
But unfortunately, most of us don’t give much attention to our eyes as we do to our faces.
Also, our unhealthy lifestyle, toxic environment, and improper diet make things even worse.
Your eyes start getting weaker due to the constant presence of digital gadgets like smartphones, TVs, and laptops in your daily routine.
As a consequence of all these practices, visual problems like computer vision syndrome, increased myopia, and frequent change in refractive power of eyes, along with other anatomical changes like wrinkles, dark circles, eyelids swelling, etc. have become common these days. Besides, the risk of vision loss also increases with age.
Taking good care of your eyes, like your skin and face, will ensure that you always look healthy, young, and fit. This will help to reduce the risk of age-related diseases such as macular degeneration, cataract, diabetic retinopathy, etc.
How to Keep Eyes Healthy and Beautiful
To keep your eyes healthy and protect your eyesight, follow these simple steps:
- Regular eye check-up
Visit your eye care practitioners (Optometrist or Ophthalmologists) for eye check-up regularly to maintain good eye health. Get more information about your eyes and associated anomalies.
Knowing more about the eyes and learning how to prevent diseases and maintain good eye health will help to take precautionary measures to vision-threatening conditions like cataracts, macular diseases, glaucoma, etc., from the very early stage.
Similarly, strictly follow the instructions regarding your ocular conditions and follow-up time given by your doctor. If you don’t have any eye-related problems, then you can follow the given schedules for your eye check-up.
Recommended Eye Examination Frequency for Pediatric Patients and Adults
|Patient Age (Years)||Examination Interval (Asymptomatic/ Low Risk)||Examination Interval (At Risk)|
|Birth to 2 years||At 6 to 12 months of age||At 6 to 12 months of age or as recommended|
|3 through 5 years||At least once between 2 and 5 years of age||At least once between 3 and 5 years of age or as recommended|
|6 through 17 years||Before first grade and annually thereafter||Before first grade and annually, or as recommended thereafter|
|18 through 39 years||At least every two years||At least annually, or as recommended|
|40 through 64||At least every two years||At least annually, or as recommended|
|65 and older||Annually||At least annually. or as recommended|
Source: American Optometric Association
- Remove eye makeup before sleep
Always remove eye makeup before bedtime. If you sleep with eyeliner and mascara on, they can cause infection and sometimes allergy to your eyes.
Likewise, sleeping with make-up at night also blocks the opening of tear glands present at the margins of eyelids with can cause meibomian gland dysfunctions, chalazion and increases the risk of dry eyes.
Always remember to remove your contact lenses, whether you use them for cosmesis or refractive error correction, before bedtime, and if you take nap or bath during the day time.
- Give your eyes proper rest
Your eyes also need rest. So, avoid or minimize strenuous activities such as staring at a digital device’s screens like computers and mobile phone screens for a prolonged time.
This can cause strain to your eyes and lead to problems like computer vision syndrome (digital eye strain), dry eyes, neck pain, headaches, etc. Always use protection glasses with blue light filter and anti-reflection coating while looking at gadgets.
- Protect your eyes from UV (Ultra Violet) Rays
Always use sun-protection glasses while you stay outdoor. Sunglasses protect the delicate skin of eyelid to prevent wrinkles, dark circles, and skin cancer.
Likewise, they also help to reduce the risk of pinguicula, pterygium, corneal inflammation, cataract, and retinal damages. Always wear good quality sunglasses that block UV rays up to 99-100%.
- Quit smoking
Tobacco smoking directly affects the various organs of the human body including eyes. Smokers are also at high risk of developing cataracts, macular degenerations, macular hole, also optic nerve damage, which can lead to subnormal vision and blindness.
- Nutritious diet
According to researches, there is a strong connection between the dietary intake and health status of a person. If your diet includes a variety of foods like vitamins, minerals, and other necessary nutrients then your health will be good.
Fruits, vegetables, vitamins A, B, C, and E, minerals like zinc, sulfur, selenium, omega 3 fatty acids, etc. are the essential ingredients for the overall health of the eyes.
1. Green leafy vegetables and fruits
Vitamin A is the most important vitamin for the overall health of the eyes. Lack of Vitamin A can cause night blindness. Vitamin A is a fat-soluble vitamin and it is important for the proper functioning of retinal cells.
Green leafy vegetables are the major sources of this vitamin.
The carotene element present in green vegetables is converted into vitamin A and is utilized by retinal cells. Therefore, you should eat vegetables rich in vitamin A such as spinach, mint, fenugreek, semi lima beans, carrot, etc.
Likewise, the intake of vitamin C keeps the eye healthy. Fruits like guava, orange, pineapple, papaya, watermelons, and grapes contain sufficient amounts of vitamin A and C.
2. Dry fruits
A regular supply of dry fruits in diet is beneficial for clear vision and good eye health. As dry fruits contain vitamin A, beta carotene and carotenoids and antioxidant property, they help to fight against free radicals which are responsible for cataract formation and other ocular anomalies.
Dry apricots have an abundance of vitamins A, B complex, and C which is beneficial for the eyes.
3. Food rich in zinc
Zinc is very good for eye health as it helps the retina to absorb vitamin A. zinc is found in plentiful amounts in peanuts, yogurt, dark chocolate, sesame, and cocoa powder, etc. another major source of zinc are garlic and onion.
Therefore, they should be included in your meal. Selenium is another important mineral necessary in our daily diet to slow down the cataract formation process. Brazil nuts and meat are good sources of selenium.
4. Fish and egg
The egg is beneficial for the eyes. Elements called lutein and zeaxanthin, which make carotenoids, are found in abundance in eggs. Daily consumption of one egg is sufficient to prevent eyes from epithelial erosion, caused mainly due to a lack of carotenoids. Similarly, Omega 3 is found in plenty in fish which is beneficial for eyesight.
5. Almond milk
It is advised to drink almond milk 3 times a week. It is beneficial for wound healing and beauty of skin as it contains vitamin E.
The antioxidant property of vitamin E helps to slow the cataract formation by destroying free radicals. Edible oils, fruits, and seeds are major sources of vitamin E. Therefore, you should develop a habit of including these ingredients in your daily diet.
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- Recommended Eye Examination Frequency for Pediatric Patients and Adults https://www.aoa.org/patients-and-public/caring-for-your-vision/comprehensive-eye-and-vision-examination/recommended-examination-frequency-for-pediatric-patients-and-adults
- Keep Your Eyes Healthy https://www.nei.nih.gov/learn-about-eye-health/healthy-vision/keep-your-eyes-healthy