Most people pay attention to their eyes only when there is a problem. If you spend a lot of time looking at screens every day, then it’s recommended to take simple yet effective steps to ensure long-term health of your eyes. We’ll look at them in brief to get you started. Dr. Mayur Jawale is the Best Eye Specialist in Pimple Saudagar having an extensive experience of over a decade in the field of eye care.
Consume enough Vitamin A, Vitamin C, and Vitamin E
Vitamin A is the most important vitamin for our vision and it also reduces the risk of night blindness. Dark green leafy vegetables, for example amaranth (red or green), spinach and chard, Orange-fleshed, sweet potatoes, carrots, pumpkins, yellow maize, mangoes, and papayas are great sources of vitamin A. Including them in your diet on a regular basis increases the blood flow to your eyesight and keeps them healthy.
Vitamin C helps to maintain the collagen in your cornea, the capillaries in your retina and reduces the risk of cataracts. Eat red or green sweet peppers, broccoli, oranges, kiwis, spinach, cabbage, turnip greens, and other leafy greens and plenty of berries.
Vitamin E helps reduce the risk of macular degeneration and cataracts, while selenium helps your body to absorb it. It’s important not to take too much vitamin E because in high doses it can thin the blood and prevent it from clotting. Wheat germ oil, sunflower, safflower, and soybean oil, almonds, peanuts are all great sources of vitamin E
Consume Essential Fatty Acids like Omega-3
These are vital to our health, and because our body can’t produce them itself, we have to get them from outside. Omega-3 helps to remove intraocular fluid from our eyes which reduces the danger of high eye pressure and glaucoma. Fatty acids also help to prevent dry eyes, something which might be a hazard during travel. The best sources of Omega-3 and fatty acids are fish, particularly salmon, mackerel and sardines. You can also get them from seeds like chia and flax though.
Get Enough Sleep
For adults, 7-9 hours of sleep is a must as recommended widely by most health practitioners. Getting enough sleep every night heals your eyes like the rest of your body and reduces the dark circles. Eyes may produce less tears after a night of insufficient sleep which may open the door for a host of eye-infections.
Drinking plenty of water helps to flush out salt in the body and properly hydrate your eyes to help reduce eye strain. There is no one size fits all when it comes to water intake. It varies individually, but it is recommended to consume 3-4 litres of water daily.
Reduce Your Screen Time
Spending too many hours staring at a screen daily causes eye strain. You tend to blink less while staring at the blue light from a screen, and the movement of the screen makes your eyes work harder to focus. We typically do not position the screen at an ideal distance of one and a feet from our eyes which can cause added strain. Overtime, these issues compound and may lead to infections. Keeping your digital devices away 3 hours before sleep is ideal for a getting good sleep.
Spending time away from devices is a great way to avoid myopia (short-sightedness). Outdoors you are exposed to UVB rays, which triggers the release of dopamine in the retina and circulates vitamin D in the body. These processes help to protect their eyes against myopia. Natural light reduces your eye strain keeping them healthy.
Stop Rubbing Your Eyes
Rubbing your eyes frequently can cause eye infections like conjunctivitis. Also, the dirt on your palms may cause damage to your eyes. Washing your eyes with cold water at least twice a day reduces irritation and keeps your eyes hygienic.
When we are severely stressed, high levels of adrenaline in the body can cause pressure on the eyes which results in blurred vision. People with long-term anxiety can suffer from eye strain during the day on a regular basis. Overtime this may lead to eye infections. Mental and emotional well-being is as important as physical well-being. Spending quality time with family and friends is a good way to combat stress.
Do Simple Yet Effective Exercises.
Rolling your eyes in a clockwise/anti-clockwise direction for 10 minutes daily is highly beneficial in terms of improving the blood circulation to your eyes. Also, rubbing your palms vigorously till they’re warm and keeping them on your eyes for a stretch of 30 secs to a minute boosts blood flow to your eyes.
Regular annual eye-checkups are a must for adults as they help you in being proactive about the likely symptoms you may face. Early diagnosis and interventions can help to prevent loss of vision in most cases.
About Dr. Mayur Jawale
Dr. Mayur Jawale is the Best Eye Specialist in Pimple Saudagar. He has successfully completed his MBBS from MIMSR Medical College, Latur and MS in Ophthalmology from Grant Medical College (J.J. Hospital), Mumbai in 2012. Moreover, I’ve done a fellowship in Phaco Surgery from H.V.Desai Eye Hospital, Pune.
To know more about Dr. Mayur Jawale, please visit Dr. Mayur Jawale.