As we are approaching the New Year, people all around the world will be making New Year’s resolutions. The majority of resolutions revolve around healthy lifestyles and building good habits. This may include going to the gym more often, losing weight or giving up smoking.
One of the best resolutions you can make this year is to focus on your eyesight. Looking after your eye health can have a positive impact on your overall health, quality of life and long-term vision.
There are several simple things you can do to look after your eyes and reduce your risk of developing certain eye conditions.
Here are our tips to help keep your eyes healthy for the New Year:
1. Food and Nutrition for Healthy Eyes
Good eye health starts with your diet and nutrition. Eating a well-balanced diet may help reduce the progression of eye conditions such as age-related macular degeneration and cataracts.
Eating a variety of nutritious foods provides your body with vitamins, minerals and other nutrients that support healthy eyes.
Ensure you regularly include the following foods in your diet:
A) Green Leafy Vegetables
Foods such as spinach and broccoli are rich in lutein, zeaxanthin and vitamin A which are important nutrients for maintaining healthy eyes.
B) Fish
Fish such as salmon and tuna contain omega-3 fatty acids which are beneficial for eye health and may help reduce symptoms of dry eyes.
C) Non-Meat Protein Sources
Eggs and nuts contain omega-3 fatty acids, lutein, zeaxanthin, vitamin C, vitamin E and zinc, all of which support overall eye health.
D) Citrus Fruits
Citrus fruits such as oranges and grapefruit are high in vitamin C, an antioxidant that supports healthy blood vessels in the eyes.
E) Water
Drinking plenty of water helps keep your body and eyes hydrated. This may reduce symptoms associated with dry eyes.
For more information on foods that support eye health, click here.
2. Quit Smoking
Smoking is one of the leading preventable causes of poor health. It affects every organ in the body including the eyes.
Smoking increases the risk of developing eye conditions such as macular degeneration, cataracts and diabetic retinopathy.
It can also affect the blood vessels that supply the eyes and may increase the risk of other eye problems.
If you smoke, stopping can benefit both your general health and your eye health.
3. Drink Alcohol in Moderation
During the festive period, it is easy to overindulge in alcohol. Excessive drinking may worsen dry eye symptoms and can also act as a trigger for migraines.
For further information on how alcohol can affect your eyesight, click here.
4. Give Your Eyes a Rest
We live in an era where computers, tablets and mobile phones are used daily. Extended screen use can lead to computer eye strain. To help reduce strain, blink regularly and take frequent breaks.
Spending long periods looking at a screen can contribute to digital eye strain. This may cause symptoms such as tired eyes, headaches, blurred vision and dry or uncomfortable eyes.
For every 20 minutes of screen use, look at an object 20 feet away for 20 seconds. This is known as the 20-20-20 rule.
5. Exercise Your Eyes
With busy daily routines, it is easy to neglect your eyes. Taking a few minutes each day to perform simple eye exercises may help relieve visual fatigue.
One example is the “shifting” exercise. Slowly move your gaze from one direction to another, such as from the right corner of your vision to the left.
Further eye exercises can be found here.
6. Exercise Regular
Regular physical activity benefits your overall health and wellbeing. Exercise is also known to be beneficial for your eyes.
Exercise can help you maintain a healthy weight and may reduce the risk of health conditions such as diabetes and high blood pressure, which can affect your eyes.
Studies have shown that regular exercise may reduce the risk of developing eye conditions such as age-related macular degeneration, cataracts and glaucoma.
7. Schedule Regular Eye Health Appointments
Ensure you attend regular healthcare check-ups, including routine visits to your optician.
Regular eye tests are one of the most important things you can do to look after your eyes.
An eye test does more than check whether you need glasses or whether your prescription has changed.
Your optician can also check the health of your eyes and look for signs of certain eye conditions.
Some eye conditions, such as glaucoma, may not cause noticeable symptoms during the early stages. Regular eye tests can therefore help identify changes before they begin to affect your vision.
How often you need an eye test will depend on your individual circumstances and your optician can advise you when your next appointment is due.
If you have noticed any changes to your vision, do not wait until your next routine eye test. Speak to your optician or GP.
Bonus Tip
Protect Your Eyes From the Sun
Your eyes can also be affected by exposure to ultraviolet (UV) radiation from the sun.
Long-term exposure to UV light can increase the risk of certain eye conditions, including cataracts.
Wearing good-quality sunglasses that provide UV protection can help protect your eyes when you are outside.
It is also a good idea to wear appropriate eye protection when carrying out activities where there is a risk of eye injury, such as DIY or certain sports.
Why Is Good Eye Health Important?
Good eye health is important at every stage of life.
Some eye conditions develop gradually and may not cause obvious symptoms in their early stages. This is why regular eye examinations are important even if you feel that your eyesight is perfectly normal.
Looking after your general health, protecting your eyes and having regular eye tests can all help you maintain healthy eyes and good vision.
Building and Keeping Healthy Habits to Maintain Eye Health
Many people start the New Year with strong intentions but it is easy to lose motivation after the first few months.
To maintain healthy eye habits, start small, set realistic goals and take consistent action that fits into your daily routine.
We and the team at Home Eyecare would like to wish you a Merry Christmas and a Happy New Year.
To start your New Year positively, why not give us a call to book your free home eye test today.
Frequently Asked Questions About Eye Health
How can I improve my eye health?
There are several things you can do to improve and maintain your eye health. Eating a balanced diet, exercising regularly, not smoking, protecting your eyes from UV light, taking regular screen breaks and attending routine eye tests can all help support healthy eyes.
How can I keep my eyes healthy?
The best way to keep your eyes healthy is to combine good lifestyle habits with regular eye care. This includes eating a healthy diet, exercising regularly, avoiding smoking, protecting your eyes from the sun and having regular eye examinations.
What are the best tips for eye health?
Some of the most important eye health tips include having regular eye tests, eating a balanced diet, protecting your eyes from UV light, taking breaks from screens, exercising regularly and avoiding smoking.
Can diet improve eye health?
A healthy and balanced diet provides nutrients that are important for maintaining healthy eyes. Vitamins and nutrients including vitamin A, vitamin C, vitamin E, zinc, lutein, zeaxanthin and omega-3 fatty acids are associated with eye health.
How often should I have an eye test?
The frequency of your eye tests depends on your age, eye health and individual circumstances. Your optician can advise you how often you should have your eyes examined.
Can looking at screens damage your eyes?
Long periods of screen use can contribute to digital eye strain, which may cause tired, dry or uncomfortable eyes, headaches and temporary blurred vision. Taking regular breaks and following the 20-20-20 rule can help reduce eye strain.
Does exercise help your eyes?
Regular exercise can support your overall health and may also benefit your eyes. Exercise can help maintain a healthy weight and reduce the risk of health conditions such as diabetes and high blood pressure that can affect eye health.
Can smoking affect your eyesight?
Yes. Smoking increases the risk of several eye conditions, including cataracts and age-related macular degeneration. Stopping smoking can benefit both your general health and your eyes.
How can I protect my eyes from the sun?
Wearing sunglasses that provide UV protection can help protect your eyes from ultraviolet radiation. You should also avoid looking directly at the sun and use appropriate eye protection where there is a risk of eye injury.
What should I do if I notice a change in my vision?
If you notice a sudden or persistent change in your vision, speak to an optician or GP. Some changes in vision can be a sign of an underlying eye condition and should not be ignored.