Many eye problems and vision loss are preventable through healthy habits. Here are some simple steps you can take daily for better eye health.

Regular exercise increases blood flow and nutrient circulation throughout the body, including the eyes. It can also reduce oxidative stress, preventing an imbalance between toxins and antioxidants. Physical activity helps maintain a healthy weight, which benefits eye health since being overweight can lead to inflammation throughout the body. Chronic inflammation increases the risk of eye problems like cataracts, macular degeneration, and glaucoma, which damages the optic nerve.

Healthy adults should aim for 150 minutes of exercise per week. This could include 30 minutes of activity, 5 days a week. Aerobic exercise, brisk walking, or cycling benefit overall health, including vision.

A healthy diet can also boost eye health. Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E can prevent age-related vision problems like macular degeneration (difficulty seeing clearly) and cataracts (cloudy spots on the eye lens).

Foods rich in these nutrients include leafy greens (spinach, kale, lettuce, broccoli), fatty fish (salmon, tuna, sardines), and colorful vegetables (sweet potatoes, carrots, and red bell peppers). Eggs, nuts, beans, oranges, peaches, grapefruit, chickpeas, oysters, and yogurt are also beneficial for eye health.

Smoking increases the risk of cataracts, optic nerve damage, macular degeneration, and other health issues. Nicotine, the primary chemical in tobacco, alters brain function, tricking it into thinking you need more nicotine to feel better. Quitting is crucial for overall health, including eye health.

Excessive UV exposure can increase the risk of cataracts and macular degeneration. Wearing appropriate sunglasses protects your eyes from ultraviolet (UV) rays, even on cloudy days. UV rays can penetrate haze and negatively impact the body.

Wearing safety glasses or protective eyewear is essential because hazardous substances in the work environment can enter the eyes. Some jobs carry a risk of eye impact, such as construction, carpentry, mining, and auto repair. To maintain healthy eyes, always wear a helmet with a face shield or protective sports eyewear.

Excessive screen time can strain the eyes, causing fatigue, blurred vision, difficulty focusing at a distance, dry eyes, headaches, and neck, back, and shoulder pain. This is due to blue light emitted from tablets, televisions, phones, computers, and other electronic devices. Eyes cannot block blue light, and over time, it can damage eye cells and increase the risk of macular degeneration and cataracts.

To protect your eyes, take a break every 20 minutes and look at something 20 feet away for 20 seconds. If your eyes feel dry, blink more or use artificial tears. Get up at least every two hours for a 15-minute break.

Regular handwashing reduces the number of germs that come into contact with your eyes. Avoid sharing towels, eye masks, pillowcases, sheets, and eye makeup to prevent dirt and bacteria from entering your eyes. Wash your hands before handling contact lenses, use lens solution daily, and replace the lens case every three months. Replace contact lenses regularly, as wearing old lenses for too long can scratch or infect the eye's surface.

Bao Bao (WebMD)