As the saying goes, “the eyes are the windows to the soul”. Not only are they a means for us to see the world around us, but they also reveal so much about our health and wellbeing. In order to maintain healthy eyesight, it is important to nourish them with proper and follow some important tips recommended by the experts.

Tip #1: Take Breaks from the Screen

With more and more people working from home and relying on digital devices for entertainment, it’s easy for our eyes to become strained. The American Optometric Association suggests following the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. Additionally, it’s recommended to blink frequently to prevent dry eyes from developing.

Tip #2: Wear Sunglasses Outdoors

UV rays can damage our eyes in the same way they can harm our skin. Wearing sunglasses with UV protection can help to prevent long-term damage from the sun. The American Academy of Ophthalmology advises wearing sunglasses that block 99 to 100 percent of UVA and UVB rays.

Tip #3: Get Adequate Sleep

Lack of sleep can cause eye fatigue and strain. The National Sleep Foundation suggests that adults aim for 7-9 hours of sleep each night. Additionally, it’s recommended to sleep in a dark and cool room to promote a better sleep cycle.

In addition to these essential tips, incorporating certain foods into your diet can provide nutrients and antioxidants that promote eye health.

Foods high in Omega-3 Fatty Acids: Omega-3 fatty acids can reduce inflammation that can cause damage to the retina and preserve the health of blood vessels in the eye. Coldwater fish such as salmon, sardines, and tuna are excellent sources of Omega-3 fatty acids. Additionally, walnuts, flaxseed, and chia seeds are plant-based sources of this essential nutrient.

Leafy Greens: Dark leafy greens such as kale, spinach, and collard greens contain lutein and zeaxanthin which are two antioxidants that can promote eye health. These nutrients filter blue light which can be harmful to the eye, reduce inflammation, and protect the macula from damage.

Orange-Colored Fruits and Vegetables: Carotenoids such as beta-carotene, lycopene, and lutein can be found in orange-coloured fruits and vegetables such as sweet potatoes, carrots, oranges, and cantaloupe. These nutrients can improve eye health and reduce the risk of age-related macular degeneration.

Vitamin C rich foods: Vitamin C is a powerful antioxidant that can protect our eyes from damaging free radicals. Fruits such as oranges, kiwi, and berries, as well as vegetables such as bell peppers and broccoli, are all excellent sources of this essential vitamin.

In conclusion, incorporating tips that promote eye health along with a healthy, balanced diet can help maintain the health of our eyes. Adequate sleep, taking breaks from screens, and wearing sunglasses outdoors can all reduce strain and protect our eyes. Additionally, including foods that are high in Omega-3 fatty acids, leafy greens, orange-coloured fruits and vegetables, and vitamin C can provide nutrients and antioxidants that promote eye health. With a little effort and attention, we can preserve our sight for years to come.

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