Your vision is one the most precious gifts you have. Maintaining good vision and eye health throughout your lifetime is important. There are a number of proactive tips that can help you to take care of your most delicate sensory organ-your eyes. If you are concerned about your eyes you should be mindful of the sun’s rays, working long hours staring at your computer, watching television, pollution and environment, and a poor diet-all which can affect eye health. Simple eye care health tips can help you to protect your eyes from possible damage due to environment and the stress of everyday life. Wear sunglasses when you’re out.
The UV rays of the sun can harm your eyes as well as your skin. Optometrists say you should wear sunglasses on a sunny day or a cloudy day. Clouds may partially block the sunlight, but UV rays can penetrate clouds. Even if you wear UV-protected contact lenses, you should wear sunglasses to protect the whites of your eyes.Computer tips. Keep your monitor about five to nine inches below eye level. This position offers the least strain on the eyes and is conducive to blinking. Most people working on the computer do not blink as often as they should. Blinking helps retain moisture levels in the eyes and is good exercise for the eyes. Following the “20/20/20 rule” may also help relieve eye strain caused by too much time on the computer. Every twenty minutes look away from the computer and fix your gaze about 20 feet away for 20 seconds.
This will help keep the eyes focused. Splashing cold water over your eyes during breaks can ease eye tension.Regular exercise. Engage in a regular exercise program. Exercise helps to maintain optimal blood circulation and ensures that the eyes receive a supply of oxygenated blood.A healthy digestive system. Eye health, as with overall health, depends on the proper absorption of nutrients.Drink plenty of water. Drink about 8 to 12 glasses of water a day. Cloudiness in the white of the eyes may be due to insufficient water intake.Get sufficient rest. Getting a good night’s sleep refreshes the eyes.
Lack of sleep can cause the eyes to appear tired and lacking in luster. Tired eyes may not perform at optimal levels during the day.Smoking and alcohol consumption. Smoking can have adverse affects on overall health and, particularly on eye health. Smoke irritates the eyes and eventually may effect the proper functioning of the eye. The same is true for alcohol. Too much alcohol can also diminish your body’s ability to absorb Vitamin A.Do not rub eyes. Do not rub tired eyes, as any irritant in the eye can damage the surface of the eye. Instead, palm your eyes and massage in circulation motion.
Contact lens wearers. Most contact-lens wearers make the mistake of overusing their contacts. Contact lenses are not designed to be worn for more than twelve hours a day, as it can cause discomfort and may lead to eye damage. Eye
Cabbage, carrots,, papayas, green peas, spinach and other green leafy vegetables such as lettuce, collard greens, turnips, broccoli, and kale are all rich in beta carotene and other eye nutrients. Liver, lean ground beef, egg yolks and seafood are also healthy for the eyes.
Eye nutrients you should consider incorporating in your diet include: Bilberry:Bilberry has been used for centuries to support eye health. Its nutrients can help protect against eyestrain and fatigue. Bilberry also supports a healthy blood circulation to the eyes.
Vitamins: Vitamins A, C and E are antioxidants. Vitamin A is well-known for its role in supporting eye health. Vitamin C nutritionally helps in tissue cell regeneration and supports healthy blood vessels. All three of these vitamins can help to protect the body, including the eyes, from free radicals. Vitamin A supports the regeneration of rhodopsin-which is found in the rod cells of the human eye.
Carotenoids are powerful antioxidants, too. They also nutritionally protect cells from free radicals. Carotenoids, specifically beta-carotene, are believed to enhance the function of the immune system. Beta-carotene is the precursor of vitamin A in the body. High concentrations of certain carotenoids are found in the eyes. Eating foods which have greater amounts of these carotenoids may help maintain eye health.For Eye Health Try to Eat Foods that Contain:Lycopene helps to maintain optimal vision. Lycopene is found in tomatoes; processed tomatoes contain higher concentration of lycopene.
Lutein is found in the center of the retina, called the macula. Lutein is found in food sources such as spinach, broccoli, and peas. Often called, “nature’s sunglasses”, lutein protects the eyes from blue light present in sunlight, fluorescent light, welding light, and light emitted from television and computer screens. Zeaxanthin, like lutein, is found in the macula in high concentration. Lutein and zeaxanthin are often found in combination in the same vegetables, likespinach, broccoli and peas.
Selenium is necessary for the absorption of Vitamin E. Mixed nuts, especially Brazil nuts, are rich in selenium. Fish is another good source.
Zinc is highly concentrated in the retina. It is essential for oxidation and metabolism. Zinc is also responsible for the release of Vitamin A from the liver. Zinc is found in abundance in protein-rich foods. All kinds of meat and fish contain zinc. Dairy products and pumpkin seeds also contain zinc.
Copper is needed for the assimilation of zinc. Food sources that contain copper include green leafy vegetables, whole grain cereals, organ meats and nuts.
It is important to begin the right eye health care regimen as early as you can to maintain eye health. As you age your body’s ability to absorb nutrients that are required to support eye health may change.If you are not able to maintain a balanced diet, you may want to consider eye health supplements for a consistent supply of