Healthy Executive

Taking care of your eyes is essential, and you can easily enhance your eye health with these natural techniques. Vision problems can impact your overall well-being, leading to issues like depression, diabetes, and more, according to the US Centers for Disease Control and Prevention. By incorporating these daily habits, you can improve your eye health and minimize future risks.

1. Rock Those Shades

Protect your eyes from harmful UV rays by rocking stylish sunglasses. This practice can help prevent eye conditions like cataracts, sunburn, eye cancer, and growths around the eye, says the American Academy of Ophthalmology. Opt for polarized shades with smoked or dark lenses for the best sun protection and glare reduction.

2. Take Screen Breaks

Extended screen time can cause dry eyes, neck and shoulder pain, blurred vision, headaches, and digital eye strain (computer vision syndrome). To avoid this, follow the American Optometric Association's 20-20-20 rule: every 20 minutes, take a 20-second break to look at something at least 20 feet away.

3. Book Breaks Matter Too

Reading books for long periods can strain your eyes as well. Just like the 20-20-20 rule for screens, apply it to book reading. Set an alarm to ensure you take a 20-minute break when engrossed in reading.

4. Get Moving Regularly

Regular physical exercise can benefit your eyes by promoting healthy blood vessels and reducing the risk of conditions like glaucoma and diabetic retinopathy. Aim for at least 150 minutes of moderate aerobic exercise weekly, coupled with two days of strength training. Additionally, consider practicing eye exercises to reduce stress and eye strain during desk work.

5. Embrace the Outdoors

Both children and adults should spend time outdoors, even if they already engage in indoor exercise. Research suggests that outdoor time can lower the risk of myopia in both kids and adults. Activities like playing at the playground, walking in nature, or simply enjoying your backyard can promote family health. Don't forget to wear sunglasses for added eye protection.

6. Butt Out Smoking

Smoking is known to be harmful to your overall health and can increase the risk of eye diseases like cataracts and age-related macular degeneration. Smokers have a significantly higher chance of developing these conditions. Consider making a plan to quit smoking to improve your overall health.

7. Opt for a Healthy Diet

Your daily food choices can significantly affect your eye health. Include foods rich in vitamins A, C, and E, beta-carotene, omega-3 fatty acids, lutein, zeaxanthin, and zinc in your diet to support cell growth, reduce eye tissue inflammation, and combat free radicals that can harm your eyes.

- Vitamin A and beta-carotene: Apricots, carrots, cantaloupe, sweet potatoes, red peppers, mangoes

- Vitamin C: Grapefruit, oranges, lemons, tangerines, peaches, strawberries, tomatoes, red bell peppers

- Vitamin E: Avocados, almonds, peanut butter, wheat germ, sunflower seeds

- Omega-3: Halibut, sardines, salmon, mackerel, trout

- Lutein and Zeaxanthin: Collard greens, broccoli, eggs, peas, kale, spinach, romaine lettuce, turnip greens

- Zinc: Lima beans, kidney beans, black-eyed peas, lean red meats, shellfish, fortified grains, poultry

8. Hands Off Your Eyes

Avoid rubbing your eyes as it can lead to eye damage or infection. Dry eyes and eye strain might tempt you to rub them excessively, resulting in reduced vision, headaches, irritation, and sensitivity to light. Instead, use eye drops or saline to moisturize your eyes. Find alternative ways to keep your hands occupied.

9. Hygiene Is Key

Always practice good hygiene when handling your eyes or contact lenses. Nearly 45 million Americans wear contact lenses, and one-third of wearers experience complications, with one-fifth dealing with corneal damage from infections. Regular handwashing can also reduce your risk of respiratory and diarrheal illnesses, according to the CDC.

10. Bid Farewell to Eye Makeup

Before bedtime, be sure to remove your eye makeup. This simple practice can promote eye health and reduce the risk of eyelid inflammation, also known as blepharitis, as suggested by the Optometrists Association.

*Composed from different sources and altered so that it is more fascinating to perusers