The National Eye Institute states that an estimated 2.2 million Americans could lose their vision by 2030.

This is a significant number and is extremely overwhelming.

It, therefore, becomes important to know what we can do ourselves to prevent or at least delay vision problems from occurring.

So, if you are worried about your eye health and wish to actively participate in taking care of it, look no further.

Moving ahead, we will explore some practical lifestyle tips to learn how to protect your eyes naturally.

A healthy and well-balanced diet

Your diet must include fruits and vegetables, especially deep yellow and green leafy vegetables, abundant in vitamins A, C, and E, and antioxidants like lutein and zeaxanthin.

Antioxidants work by delaying the oxidation process, which leads to the aging and death of a cell.

Good to know:
Food items that are rich in nutrients essential for the eyes include:

  • Vitamin A: carrots, sweet potatoes, cantaloupes, apricots
  • Vitamin C: oranges, lemons, tomatoes, red bell peppers
  • Vitamin E: avocados, almonds, sunflower seeds
  • Lutein and zeaxanthin: kale, spinach, eggs, broccoli, peas

    • These supply your eyes with all the essential nutrients they need to remain healthy and protect them from age-related eye problems like Cataracts.

    Fish rich in omega-3 fatty acids, like tuna, salmon, halibut, etc., might also benefit the eyes.

    But remember that maintaining a healthy weight is equally important since obesity can also lead to vision problems.

    Also, high blood sugar may lead to vision-related issues, which might lead to blindness. 

    Hence, if you have Diabetes, it is important to have a diet that caters to maintaining your blood sugar levels.

    Exercises

    A study assessing the relationship between physical activity, visual impairment, and eye disease concluded that physical activity might effectively protect against vision loss.

    In fact, if practiced religiously, eye exercises may help delay the need for contacts or glasses in some people.

    However, it is important to note that your vision depends on a number of factors, and not all of them can be catered to by exercises.

    Rest your eyes

    Staring at a computer, phone, or other screens for long hours can cause dry eyes, headaches, eyestrain, and other eye problems.

    To avoid these problems, rest your eyes for every 20 minutes you look at a screen. 

    Look 20 feet away for 20 seconds. This is called the 20-20-20 rule.

    If your eyes are dry, blink more often or try artificial tears.

    Make sure you move the screen so that your eyes are at level with the top of your monitor, and you look slightly downwards at it to protect your eyes from strain.

    Recommended Article:
    If you suspect you might have eye strain, read Eye Strain Symptoms: Know the Signs to learn more about the symptoms of the condition.

    Timely eye exams

    elderly lady for eye checkup
    Eye checkup

    A regular eye check-up can be extremely helpful in being proactive in protecting your eyes.

    It includes a variety of eye tests to examine how well your eyes are functioning. 

    For example, using eyeglasses/ lenses of incorrect power could cause eye strain.

    Regular eye examinations help you to be updated with the current status of your eye power so you know when you need to change your prescription eyeglasses/ lenses.

    Eye exams can also help identify diseases at an earlier stage, such as Glaucoma, that do not show symptoms unless they have reached an advanced stage.

    Apart from this, a comprehensive eye exam is also suggested by The Centre for Disease Control and Prevention.

    This eye test is different from a routine eye exam. 

    It involves a detailed eye check-up with additional tests, which are usually not performed in a regular eye check-up.

    It also includes looking at your personal and family history to gauge the kind of eye conditions you are most prone to, which can help you take preventive measures.

    Quit smoking

    Smoking has been known to cause heart and lung problems, but many people fail to realize it can also cause vision loss.

    Smoking can increase your risk of Age-related Macular Degeneration, Cataracts, Glaucoma, etc.

    Wear sunglasses

    Couple wearing sunglasses to protect their eyes
    Couple wearing sunglasses

    Prolonged exposure to ultraviolet (UV) rays can modify eye lens protein which can lead to Cataract formation, Glaucoma, Photokeratitis, etc., and also worsen eyesight.

    In addition to this, cancer of the eyelids is also linked to high UV exposure.

    Hence, it is extremely important to protect your eyes by wearing sunglasses that block out UV-A and UV-B radiations.

    Use protective eyewear

    If you work or live at some place where you are exposed to airborne or hazardous materials, wear protective goggles or safety glasses.

    Also, if you play sports, you may need something to protect your eyes from injury. 

    Protective eye gear and helmets can help you shield your eyes from any such injury.

    Warning:
    While the tips and suggestions in this article can help maintain good eye health, they are not a substitute for professional medical advice. 
    If you experience any persistent or unusual symptoms related to your eyes or vision, consult your doctor for a proper diagnosis and treatment.

    Takeaway

    In conclusion, proactively caring for your eyes is essential for maintaining good vision and overall health.

    Lifestyle changes like a healthy diet, timely check-ups, wearing protective gear, and quitting tobacco are some ways you can protect your eyes.

    Remember, protecting your eyes naturally is an ongoing process. 

    It’s important to make these changes a part of your daily routine and maintain them over time. 

    But know that you must not entirely rely on them. 

    These may help delay the onset of vision-related issues, but this does not necessarily mean you won’t develop any eye conditions.

    It is suggested to consult your eye doctor for the appropriate guidance.

    Frequently Asked Questions

    How can I maintain my eye health naturally?

    Maintaining eye health naturally involves lifestyle changes like eating a balanced diet abundant in fruits and vegetables, exercising, resting your eyes, and protecting your eyes from UV rays. Additionally, regular eye exams can also help detect and treat vision-related issues at the earliest.

    What are 3 ways to protect your eyes?

    Three ways to protect your eyes are to wear sunglasses that block UV rays, take regular breaks when using digital devices to avoid eye strain and maintain a healthy and balanced diet. Additionally, getting regular eye exams can help detect any potential vision-related issues.

    Which food is good for the eyes?

    Food rich in vitamins A, C, and E and antioxidants are good for eye health. These foods include fruits and vegetables that are deep yellow or green in color. Fish like tuna and salmon, which are rich in omega-3 fatty acids, are also beneficial for eye health.

    Citations:
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