Our eyes are sensitive and require special care. As we age, along with other stimulating factors, the eyes are more tired and prone to premature aging. Proper eye care will help keep your eyes healthy and fresh for a long time with these simple steps.
Eat a healthy diet and rich in nutrients
Good eye health starts with the food we eat. Choosing five food groups that are nutritious, especially those rich in omega-3 fatty acids, lutein, zinc, vitamin C, vitamin E may help slow or reduce the development of eye diseases such as Macular Degeneration and Cataracts.
Good sources of nutrients for eye health, such as:
- Orange, fruit, or citrus juice.
- Spinach or other dark green vegetables.
- Fruits and vegetables that are yellow or orange contain beta-carotene such as carrots.
- Salmon fish, tuna, or fish that are high in essential fatty acids
- Eggs, nuts, non-meat protein
- Oysters, pork, poultry
In addition to eating in the right proportions, Each week should be exercised regularly. To help control weight to be within normal limits, Far from obesity, diabetes, high fat, or other related diseases. Which the disease may cause complications to the eyes or have eye problems in the future.
Smoking is bad for your eyes and the overall health of the body. People who smoke are at risk for age-related macular degeneration. Cataracts can damage the optic nerve and lead to blindness in the future.
Limited alcohol consumption
The amount of alcohol you drink each day should be at a moderate level. It reduces the risk of eye diseases such as Age-Related Macular Degeneration ( AMD ) and other health problems. In general, healthy adults should not drink more than 14 standard units of alcohol per week and should spread the drink for several days or try to refrain from drinking alcohol for some days.
Rest your eyes from the computer or mobile screen
Prolonged viewing of computer monitors, mobile phones, or electronic devices can cause eye strain, blurred vision, dry eyes, headache, difficulty in adjusting the focus to see clearly, as well as pain in the neck, shoulder, or back.
When you start to feel dry eyes Should blink or take a short pause from the screen every 20 minutes for 20 seconds, look about 20 feet away and move the body every 2 hours, may change the posture during the day often get up and walk, but should not be sitting in front of a screen all day. Including adjusting the computer screen or holding the device at eye level sit in the correct posture and shift the computer distance from the eyes about 20 inches
Protect your eyes when engaging in dangerous activities or work.
Certain sports or work are at risk of injury to the eyes, such as injury to the eye from playing sports. Working in factories and construction sites or small home repairs like hammering nails and spraying can cause accidents to your eyes. Therefore, wearing glasses or protective equipment designed for those activities will reduce the harm to your eyes. Most eyeglass lenses are made from polycarbonate. It is ten times more ductile and stronger than other plastics and is also lightweight.
Throw away old makeup
Cream or liquid cosmetics are prone to bacteria build-up when stored for more than the time limit that is indicated on the product. Many women regret or keep their makeup until they forget. Using such cosmetics carries a risk of infection to the eyes easily, so before using eye makeup, it is important to check the expiration date and the product’s appearance to be in good condition. If the product expires, it’s time to throw it away. Including not to use cosmetics with others experiment with sample cosmetics at the store directly to your eyes and clean the face before and after makeup thoroughly.
Keep your contact lenses clean.
Contact lenses are a medical material widely used for the eyes. It can easily cause eye infections when adequate cleaning is not achieved. Before inserting or removing lenses, wash your hands thoroughly. Follow the directions for how to properly insert or remove the lens. Clean the lens case and contact lens case every time. After 2-3 months, the contact lens case should be replaced with a new one. Additionally, contact lenses should not be used for more than the specified period. Wear contact lenses while swimming or wear them over the day without taking off because there is a risk of irritation or subsequent infection.
Know your risk factors
In addition to age that causes the eyes to deteriorate with increasing age, Some eye diseases can be hereditary. It is therefore important to know your health risks. Especially the family history of eye disease. Knowing your risk factors can help you be more alert to your lifestyle by changing behaviors that trigger eye problems and predict your likelihood of developing the disease to live a life without risks.
Protect your eyes from the sun
Sunlight can damage the eyes as well as our skin and is also a trigger for cataract and macular degeneration. When exposed to sunlight or outdoors, do not expose your eyes to direct sunlight. Can wear sunglasses with UV-A and UV-B lenses that are labeled 99-100 percent of the radiation filtering properties because they have the highest protection performance. In addition, some sunglasses are specifically designed. To help preserve the eyes to suit each activity such as the shape of the lens and the frame is quite curved (Wraparound) to help prevent sunlight from the side or sunglasses that use polarized lenses, which are suitable lenses for outdoor activities and also reduce glare while driving.
Regular eye examinations
Having regular eye examinations and eye exams can reduce your risk of eye disease. Because some diseases cannot be noticed or identified in the early stages such as cataracts, AMD, diabetes in the eyes. Therefore, an eye examination is the only method to find some diseases early and increase the chances of a cure.
Important vitamins and minerals that help maintain eyesight.
A complete intake of vitamins and minerals may help to maintain normal eye function and prevent eye disease. But with the hectic lifestyle in today’s society, the diet has changed. Make each day the body does not receive enough vitamins and minerals. Including using the eyes in the wrong way. In particular, work and life habits are often associated with all-day electronics. Therefore, there should be an additional intake of vitamins and minerals that are important for the eyes, such as
- Vitamin A helps to nourishment the retina to function normally and be healthy, able to produce moist tears inside the eye and help stop other visual ailments such as night blindness by helping to adjust the light at night, Macular degeneration in the elderly, or cataract. Sources of vitamin A are found in carrots, sweet potatoes, spinach, liver, chicken, beef, eggs, But be careful that getting too much vitamin A can be harmful to the body. Therefore, the dosage should be consulted with a doctor or specialist. The typical recommended daily intake for adults is 700 mcg in men and 600 mcg in women.
- Vitamin B2 or Riboflavin helps to regulate chemical reactions involved in oxidation that cause free radicals and reduction that helps fight free radicals. It also helps to maintain adequate levels of vitamin B3 and vitamin B6. Vitamin B2 deficiency can lead to cataracts and skin changes. The recommended daily intake for adults is 1.3 mg in men and 1.1 mg in women.
- Vitamin C is important for many things to the body such as collagen formation. Which helps strengthen bones and muscles including possibly reducing the risk of cataracts or macular degeneration in the elderly. The source of vitamin C is not only found in citrus fruits or strawberries. But this includes bell pepper, broccoli, sweet potato, which the recommended daily intake for adults is 90 mg for men and 75 mg for women.
- Most vitamin D is obtained by replacing a cholesterol substance called 7-dehydrocholesterol, under the skin turn into vitamin D when the skin is exposed to sunlight. Which vitamin D is involved in many important processes of the body such as the strengthening of bones Regulates calcium levels Vitamin D deficiency can lead to cataracts, pinkeye, corneal dysplasia, or Keratoconus.
- Vitamin E is found in the cornea and the lens of the eye as well as vitamin C. This may help prevent cataracts, macular degeneration and help fight free radicals. The sources of vitamin E can be found in nuts, green leafy vegetables, vegetable oils (eg soybean oil, rice oil, capillary oil), broccoli, spinach, which the recommended daily intake for adults is 15 milligrams.
- Mineral, essential to the eyes and is an antioxidant that helps protect against eye diseases such as zinc, found in cheese, yogurt, red meats. Some foods that are added to zinc. The recommended daily intake for adults is 15-25 milligrams, or Selenium can be found in some types of rice and bread, cheese, tuna, eggs, while the recommended daily intake for adults is 55-70 micrograms.