INTRO
7 STRATEGIES TO IMPROVE YOUR EYESIGHT
As we get older, our eyes go through a natural decline, with
many people noticing that reading small print becomes much more difficult.
Others feel like their eyes are always tired or that their vision is not quite
as sharp as it once was. Additionally, the chances of developing age-related
conditions such as presbyopia, cataracts, glaucoma and age-related macular
degeneration all increase.
While some eye conditions are linked to genetics or the
ageing process itself, our lifestyle choices can also play a role in how well
our eyes function over time. Unfortunately, there is no magic formula that can
guarantee perfect vision forever. However, there are several things you can do
to improve your overall eye health and lower the risk of the aforementioned
problems developing in the first place.
1. GET YOUR EYES TESTED
The best strategy to improve your eyesight is quite simply
to have your eyes tested regularly. The generally accepted industry standard is
that it should be done every two years by a professional optometrist.
Unfortunately, many eye conditions develop gradually and may
not cause obvious symptoms in their early stages. That is why it is vitally
important to schedule regular eye examinations, because they can identify any
changes in your vision over time and assess your general eye health.
At the same time, they can help determine whether corrective
lenses or options such as laser for reading glasses are appropriate courses of action. They can even highlight
whether you are at risk of other serious issues, such as brain tumours, aneurysms, heart disease, and
diabetes.
2. WEAR SUNGLASSES
Many Australians are diligent about applying sunscreen. Yet
they often forget that their eyes also need protection from the sun.
That’s why, whenever you spend time outdoors, always wear
sunglasses that offer high levels of UV protection. It can also be helpful to
don a wide-brimmed hat, which can reduce the amount of direct sunlight reaching
your eyes.
If you don’t do either, you risk succumbing to one of
several eye conditions that have been linked to long-term exposure to
ultraviolet (UV) rays. They include cataracts, eye cancers, and pterygiums.
3. EAT THE RIGHT FOODS
You may well have heard the adage that you should eat more
carrots to improve your eyesight. Well, it might surprise you to discover there
are several other foods you can consume to do this, too.
In fact, many eye specialists recommend eating foods that
are rich in vitamins A, C and E, along with zinc and omega-3 fatty acids. These
nutrients are typically found in foods such as:
- Leafy
green vegetables
- Carrots
- Sweet
potatoes
- Salmon
- Tuna
- Eggs
- Citrus
fruits
- Nuts
and seeds
It is important to note that maintaining a varied diet won't
guarantee that you’ll have perfect eyesight in perpetuity. However, research
suggests it can support the health of the structures within your eyes, which,
therefore, contributes to your long-term vision wellbeing.
While there are some foods that are considered beneficial to
your eyesight, there are also others that you should limit your consumption of.
This includes foods containing simple carbohydrates, along with fried items,
processed meats, and sugary drinks. All of which can cause spikes in blood
sugar, high blood pressure, or chronic inflammation, which can damage delicate
blood vessels in the eye over time.
These dietary choices are strongly linked to the progression
of serious conditions like age-related macular degeneration (AMD) and
cataracts.
4. SPEND LESS TIME ON SCREENS
According to some reports, Australians spend upwards of five
hours or more every day looking at computers, tablets and smartphones. This
might be necessary for your job, but it is important to understand that
continually doing this week in, week out may contribute to digital eye strain.
The symptoms of which are:
- Dry
eyes
- Blurred
vision
- Headaches
- Eye
fatigue
One simple approach to counter this is to adopt the 20-20-20
rule. This basically gives your eyes a quick reset by having you look at an
object at least 20 feet away for 20 seconds every 20 minutes. It is amazing how
much impact this simple act can have on your eye health.
5. EXERCISE MORE
Most people think about the benefits of exercise for their
heart health, weight management or mobility. They tend not to equate it with
improvements to your eyesight.
However, regularly performing physical activity goes a long
way towards enhancing the healthy circulation throughout your body, including
the eyes. Activities like walking, swimming, cycling, and yoga may promote a
healthier blood flow, which can enhance your overall wellbeing.
It's worth trying to do at least 30 minutes of exercise or
activity at least every other day. If you can do it every day, then all the
better.
6. GET MORE SLEEP
Sleep plays a vital role in helping your body recover from
the rigours of the day, and your eyes are no different. During sleep, your eyes
can rest, replenish moisture, and recover from the demands of the day. Your
body also enters repair mode, mending damaged cells.
As a general rule, you people should try to get between 7
and 9 hours of good quality sleep every night. If they don’t, it can contribute
to symptoms such as:
- Dry
eyes
- Twitching
eyelids
- Eye
fatigue
- Difficulty
focusing
7. STAY HYDRATED
Dehydration is a condition that occurs when your body loses
more fluid than it has been able to take in. When your body lacks sufficient
fluids, your eyes can become dry and uncomfortable. It can also affect your
physical performance and your ability to concentrate.
Men and women are encouraged to drink at least 2 litres of
water a day. By doing this, you will support your tear production and improve
your eyes’ overall level of comfort. This is especially beneficial if you spend
long hours working indoors or using digital devices.
