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Simple Tips for Healthy Eyes

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 Eye is most important part of human body we should keep care it because without eye we can't see anything in this beautiful "PLANET EARTH".

 

1. Eat Well

Your eyes are an important part of your health. There are many things you can do to keep them healthy and make sure you are seeing your best. Follow these simple steps for maintaining healthy eyes well into your golden years.
Good eye health starts with the food on your plate. Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems like macular degeneration and cataracts. To get them, fill your plate with:
  • Green leafy vegetables like spinach, kale, and collards
  • Salmon, tuna, and other oily fish
  • Eggs, nuts, beans, and other nonmeat protein sources
  • Oranges and other citrus fruits or juices
  • Oysters and pork
A well-balanced diet also helps you stay at a healthy weight. That lowers your odds of obesity and related diseases like type 2 diabetes, which is the leading cause of blindness in adults.

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2. Quit Smoking

It makes you more likely to get cataracts, damage to your optic nerve, and macular degeneration, among many other medical problems. If you've tried to kick the habit  before only to start again, keep at it. The more times you try to quit, the more likely you are to succeed. Ask your doctor for help.

3. Wear Sunglasses

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The right pair of shades will help protect your eyes from the sun's ultraviolet (UV) rays. Too much UV exposure boosts your chances of cataracts and macular degeneration.
Choose a pair that blocks 99% to 100% of UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses reduce glare while you drive. If you wear contact lenses, some offer UV protection. It's still a good idea to wear sunglasses for an extra layer.
WEAR SUN GLASSES TO KEEP HEALTHY EYE

4. Use Safety Eyewear

If you use hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles.
Sports like ice hockey, racquetball, and lacrosse can also lead to eye injury. Wear eye protection. Helmets with protective face masks or sports goggles with polycarbonate lenses will shield your eyes.

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5. Look Away From the Computer Screen

Staring at a computer or phone screen for too long can cause:

  • Eyestrain
  • Blurry vision
  • Trouble focusing at a distance
  • Dry eyes
  • Headaches
  • Neck, back, and shoulder pain
To protect your eyes:
  • Make sure your glasses or contacts prescription is up to date and good for looking at a computer screen.
  • If your eye strain won’t go away, talk to your doctor about computer glasses.
  • Move the screen so your eyes are level with the top of the monitor. That lets you look slightly down at the screen.
  • Try to avoid glare from windows and lights. Use an anti-glare screen if needed.
  • Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.
  • If your eyes are dry, blink more.
  • Rest your eyes every 20 minutes. Look 20 feet away for 20 seconds. Get up at least every 2 hours and take a 15-minute break.

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    6. Visit Your Eye Doctor Regularly

    Everyone needs a regular eye exam, even young children. It helps protect your sight and lets you see your best.
    Eye exams can also find diseases, like glaucoma, that have no symptoms. It's important to spot them early on, when they're easier to treat.
    Depending on your eye health needs, you can see one of two types of doctors:
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    • Ophthalmologists are medical doctors who specialize in eye care. They can provide general eye care, treat eye diseases, and perform eye surgery.
    • Optometrists have had 4 years of specialized training after college. They provide general eye care and treat the most common eye diseases. They don't do eye surgery.
    A comprehensive eye exam might include:
  • Talking about your personal and family medical history
  • Vision tests to see if you’re nearsighted, farsighted, have an astigmatism (a curved cornea that blurs vision), or presbyopia (age-related vision changes)
  • Tests to see how well your eyes work together
  • Eye pressure and optic nerve tests to check for glaucoma
  • External and microscopic examination of your eyes before and after dilation

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 TOP 10 FOOD FOR EYE HEALTH

1. Fish or Fish Oil(OMEGA 3 OIL Capsule)

Many fish are rich sources of omega-3 fatty acids.
Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:
  • tuna
  • salmon
  • trout
  • mackerel
  • sardines
  • anchovies
  • herring 
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

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2. Nuts and legumes

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.
Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:
  • walnuts
  • Brazil nuts
  • cashews
  • peanuts
  • lentils

3. Seeds

Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.
Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:

4. Citrus fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.
Vitamin C-rich citrus fruits include:
  • lemons
  • oranges
  • grapefruits

5. Leafy green vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.
Well-known leafy greens include:
  • spinach
  • kale
  • collards

6. Carrots

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.
Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.
Research on beta carotene's role in vision is mixed, though the body needs this nutrient to make vitamin A.

7. Sweet potatoes

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

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8. Beef

Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.
The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina.
Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.

9. Eggs

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

10. Water

It may come as no surprise that a fluid essential to life is also vital to eye health.
Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

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Warning signs for eye health

Possible symptoms that a person may be experiencing vision trouble include:
  • frequent changes in visual clarity
  • seeing distorted images
  • seeing floaters or flashes in the field of vision
  • reduced peripheral vision

    Summary

    smiling man shopping for fruit
    Citrus fruits are rich in vitamin C which may help lower the risk of age-related eye damage.
    Eating a varied diet that includes lots of fruits, vegetables, and lean proteins is enough to ensure most people get the right nutrients for eye health.
    People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements.
    People with vision problems or those with very restrictive diets should talk to an eye health provider about the right foods to eat.

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