When it comes to maintaining eye health, you could almost compare it to dental check-ups: it needs to be done, but it’s frequently neglected or dismissed.
Many South Africans who think they have perfect vision may be unaware that the common things they encounter daily are gradually causing damage to their eyesight.
Such damage can be permanent, which could potentially lead to impaired vision or blindness.
THE DO’S OF EYE HEALTH
If you’re looking to improve your eye health, here’s what you should do:
WEAR PROTECTIVE EYEWEAR
The sun emits ultraviolet (UV) rays. Overexposure to these rays can harm your eyes and heighten the risk of developing glaucoma, macular degeneration or intraocular melanoma, a form of cancer.
Ensure that you wear protective eyewear while outdoors, namely sunglasses that feature maximum UV protection. These will shield your eyes from those harmful rays.
ADOPT A HEALTHY DIET
Kamran Aydinov/ Freepik
They say carrots are good for the eyes, and it’s true. These orange root vegetables, along with spinach and broccoli, contain lutein and beta-carotene, which go a long way in strengthening and protecting your vision.
You should also incorporate foods that are rich in omega-3 acids into your diet – including eggs, seafood, chia seeds and flaxseed – to help relieve dry eyes and chronic inflammation of the eyelids.
GET A GOOD NIGHT’S SLEEP
While you’re sleeping, your eyelids are closed to keep your eyes protected and moist. However, the fewer hours you sleep, the less lubrication your eyes receive. This can give rise to eye strain or dry eyes.
Try to get at least seven to nine hours of sleep per night. That way, you’re giving your eyes a chance to rest and renew.
THE DON’TS OF EYE HEALTH
On the other side of the eye health coin, there are a few no-nos you should avoid, including:
SMOKING
Smoking carries a myriad of health risks, from heart disease to lung cancer. When it comes to your eyes, the chemicals released from a cigarette can have negative side effects on your vision. This could lead to glaucoma, cataracts or dry eyes.
Refrain from smoking, or at least temper the habit so that you’re not smoking excessively. It’ll be tough, but it will go a long way in protecting your eyesight.
DRINKING
Drinking alcohol in excessive amounts can make your eyes feel dry and irritated. It can also cause blurry vision, double vision and – if drunk in the long term – could potentially damage your optic nerves.
Try to avoid consuming alcoholic beverages. Easier said than done, but if it’s difficult to wean yourself completely off the spirits, at least drink in moderation.
TOO MUCH SCREEN TIME
We live in a digital age where our eyes are constantly glued to the screens of mobile phones, tablets and laptops. These devices emit blue light, overexposure to which can strain your eyes, result in blurry vision and potentially cause dry eyes or cataracts.
Limit your screen time as much as possible. Alternatively, take frequent breaks away from your electronic devices so that you give your eyes a chance to rest and lubricate themselves.
MAINTAINING EYE HEALTH IS EVERYTHING
By taking heed of these do’s and don’ts, you’re guaranteeing the long-term health of your eyesight.
If you encounter any issues with your vision or have any concerns, you are strongly encouraged to speak to an ophthalmologist.
