We can develop cataracts, glaucoma, macular degeneration and other issues, but there are ways we can protect our eyes so they last longer, and any negative symptoms develop more slowly. Here are eight tips to stronger eyes.
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Regular eye checks
Most optometrists perform standard tests for disease and eye changes as part of their regular vision-testing regime. When you get regular eye checks, you’ll know what you’re facing so you can take steps to treat any issues and slow further development of them. Even if there’s no sign of any problem with your eyes, you can still take steps to protect them for the future.
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Eat the right foods
Your eyes give you the pleasure of seeing bright colours, and when it comes to food, this is no accident. Brightly coloured vegetables and fruits have just the right nutrients for eye health – vitamins A, C and E, as well as antioxidants, carotenoids and minerals like zinc are key to warding off or slowing the progression of macular degeneration. Think of red capsicums, green spinach, broccoli, bright red strawberries and dark-blue blueberries as food medicine for your eyes. You may also want to add those essential omega-3 fatty acids found in flax seeds and oil, walnuts, tuna, sardines and salmon to strengthen your macula.
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Get out and move your body
Exercise is great for your whole body, and your eyes are no exception. Type 2 diabetes can damage the blood vessels in your eyes, and one way to manage it is to improve your circulation. Walking, dancing, lifting weights – do whatever suits you to get your body moving and your blood pumping.
Diabetes isn’t the only condition that can affect your eyes – high blood pressure, obesity and chronic inflammation can affect the optic nerve. Again, regular exercise and an excellent diet that cuts out refined sugars and trans-fats – the fats found most in red meat and dairy – can go a long way toward saving your eyes and improving your general health.
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Protect your eyes
It’s surprising how many seemingly innocuous things can damage your eyes. Home workshops should always have strong, protective goggles at hand, and even when you step out for a walk, slip on some UV-protection shades.
Ordinary sunglasses might make you look cool, but if they aren’t UV-blocking they’re not actually protecting your eyes. Look for sunnies that block 99% of UVA and UVB rays, and you’ll help slow the progression of cataracts, macular degeneration and pterygium, a growth over the whites of your eyes. Oh yes, and wear a wide-brimmed hat.
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Try 20-20-20 to protect your 20-20
You might take pride in your 20-20 vision, but if you’re looking at a computer screen for long periods, you could be damaging your eyes. As well as using UV-blocking glasses, it’s a good idea to stop what you’re doing on the computer every 20 minutes, and look out the window at a view that’s at least 20 metres away. Do this for at least 20 seconds before you go back to your computer.
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Stop smoking tobacco
Not everyone is aware that smoking increases the likelihood of cataracts and macular degeneration as you age. The effects of quitting can be immediately dramatic – you won’t have to wait for months or years to begin recovery from the damage tobacco causes to your circulation and vital organs. Your inflammation will reduce and your eyes will thank you.
- Check your genetics
Macular degeneration, glaucoma and other eye conditions can be hereditary, so if you have a great aunt who is blind from glaucoma, or a parent who has dim eyesight because of macular degeneration, be warned and extra vigilant about protecting your eyes.
8. Exercise your eyes
Just like walking and other forms of all-body exercise, eye exercises can improve your eye health and vision. Here are some easy eye movements you can do during your breaks from the computer or phone.
Palm your eyes
Rub your hands together so they’re warm, then cover your closed eyes with your palms slightly cupped, to block all light. Take deep breaths, focus on the blackness, and picture a calm scene. Repeat for several minutes.
Give your eyes a massage
You can do this several ways: alternate draping a hot, wet towel with a cold one over your eyes; rub your whole face with a warm wet flannel and massage your eyes and forehead with your fingertips; or rub your eyes gently with circular movements and press lightly on them.
Eye-focus exercises
Hold up your thumb about 25cm in front of your face. Focus on it and stretch your arm out, moving it away and then back in again, as close as 7-8cms. Do this several times, at least three times a week.
Follow a figure-8 with your eyes – you can imagine one on the wall in front of you, or draw a large one on a sheet of paper. Look at it from 3 metres and trace the figure with your eyes, one way and then the reverse.
Work the direction of your eyes – look ahead, then up, then right, then down, then left, then straight ahead again. Go in reverse, and repeat three times, making sure you focus on what you see at each point.
Improve your outlook, save your eyes
If you want your eyes to last, you need to eat a healthy diet rich in nutrients and antioxidants, quit smoking, get regular exercise and watch your weight. You can also protect your eyes from damage by chemicals, dust and dirt with goggles, and from harsh sunlight and artificial blue light with UV protective sunglasses. Eye exercises can help keep your eyes strong, and an optometrist can check for any progressive conditions you may be developing.
All of these steps are fairly easy so why not start today, and help your eyes be the best they can be?