Beyond regular eye exams for early detection of vision issues, maintaining healthy habits also benefits your eyes.

Maintain a healthy weight

Obese individuals often have more fatty tissue, which can lead to increased inflammation and metabolic changes, potentially affecting the eyes. Obesity also raises the risk of conditions such as diabetic retinopathy, age-related macular degeneration, cataracts, glaucoma, and dry eyes. Losing weight and maintaining a healthy weight supports overall health and lowers the risk of serious medical conditions.

Control chronic diseases

Several chronic diseases can impact eye health. Individuals with high blood pressure face a higher risk of certain eye conditions. Diabetes damages blood vessels, leading to diabetic retinopathy, which can cause vision loss and blindness. Multiple sclerosis, a chronic disease affecting the immune and nervous systems, often leads to vision problems if it impacts the optic nerve.

Eat nutrient-rich foods

Foods rich in vitamins A, C, and E, along with antioxidants like dark leafy greens, help reduce inflammation and lower the risk of macular degeneration. Fatty fish and flaxseeds contain beneficial omega-3 fatty acids for the eyes. Carotenoid-rich foods, including carrots, sweet potatoes, and red bell peppers, provide nutrients such as lutein and zeaxanthin, supporting retinal health.

Exercise regularly

Regular physical activity improves mood and cardiovascular health while reducing the risk of eye diseases or chronic conditions that can cause vision problems. Exercise also helps lower the risk of obesity, type 2 diabetes, high blood pressure, and high cholesterol. Healthy adults should aim for 150 minutes of moderate physical activity (such as walking, cycling, or swimming) each week.

Avoid smoking

Smoking increases the risk of cataracts and age-related macular degeneration by damaging blood vessels around the eyes. The harmful effects of smoking can be mitigated by quitting.

Wear sunglasses outdoors

Protect your eyes from the sun's ultraviolet (UV) rays by covering them with sunglasses or a hat. Eye damage can lead to cataracts, macular degeneration, and astigmatism. Even on cloudy days, UV rays can be harmful and affect vision. Prioritize choosing sunglasses that block 99%-100% of UVA and UVB radiation.

Give your eyes a rest

Prolonged use of electronic devices can cause eye strain, discomfort, and headaches. Protect your eyes by giving them a rest and practicing the 20-20-20 rule: after every 20 minutes of screen time, look at an object 6 m away for at least 20 seconds.

Bao Bao (Source: Very Well Health)