Eye health is not only maintained through eye care but also through the maintenance of general health and the improvement of lifestyle. The post-pandemic era has seen a sudden rise in dry eyes due to the many hours of digital eye strain consuming the overall health of our eyes.
Health experts warn that the rate of tear evaporation exceeds the rate of tear production creating a significant imbalance that calls for the use of anti-glare screen protection glasses, drinking plenty of fluids and the use of preservative-free artificial tears supplements to overcome the imbalance and thus maintain balance. The second most serious problem of global concern is obesity and diabetes, which are linked to a sedentary lifestyle, lack of exercise and eating junk food which in turn have serious effects on eye health.
In an interview with HT Lifestyle, Dr. Priyanka Singh (MBBS, MS, DNB, FAICO), Consultant and Eye Surgeon at Neytra Eye Center, New Delhi, recommended some habits to follow in the daily routine for healthy eyes –
1) Eat healthy food: Eat plenty of vegetables and fruits to get vitamin E, A and D. Fish like salmon and tuna are a rich source of omega-3 fatty acids. Include nuts and seeds (especially flaxseeds) in your diet that replenish omega-3 fatty acids and provide antioxidants for the eyes. Also, eggs and acidic foods should be incorporated. Use blended vegetables, oils, margarine, and oils fortified with Vitamins A and D. Most importantly, drink plenty of water, roughly 6-8 glasses of water per day.
2) Yoga and aerobics: Be active not only to lose weight but also to maintain the health of your heart and lungs and normal blood sugar regulation. Eye exercises are recommended to maintain the strength of the eye muscles.
3) Quitting smoking and alcohol: Smoking and alcohol are not good for general health and for the eyes either. They increase the risk of developing cataracts and can cause retinopathy, macular degeneration and optic neuropathy.
4) Reduce screen time: Reduce screen time as much as possible. Take a break every 20 minutes for 20 seconds and look 20 feet away. Use blue safety goggles.
5) Improving Habits: Get at least 7-8 hours of good sleep. Get out and walk for 30 minutes every day. Let the children play outside for at least one hour each day.
6) Eye care habits: Avoid touching your eyes and rubbing them with dirty hands. Wear sunglasses to protect your eyes from harmful UV rays. Wear safety glasses while playing sports and during construction and repair work. Always change eye cosmetics every 6-8 months. Do not share it with anyone. For contact lens wearers –
1. Keep your contact lenses clean
2. Do not sleep with contact lenses on.
3. Do not use expired water and solutions for contact lenses.
7) Pre-existing diseases: Check and monitor your blood sugar, BP and thyroid level regularly.
8) Regular eye exams: Choose frequent checkups if systemic diseases are already present. Regular eye exams once a year are essential for both children and adults to maintain normal eye health and to detect disease in its early stages.
9) Eye examinations in children: Children aged 3-4 years should have their first eye exams to prevent vision loss due to refractive errors and lazy eye.
Dr. Sridevi Haldar, ophthalmologist/ophthalmologist at Ortho Vision Clinic in Noida shared, “Diseases such as diabetic retinopathy in severe forms, glaucoma, and meibomianitis have taken center stage. These are debilitating conditions that require prolonged treatment and thus consume the effort and energies of self and family. One should refrain from tasting such delicious junk food and indulge in a healthy lifestyle behaviour.We have witnessed a sudden rise in the incidence of refractive error in children due to internal restrictions during the epidemic.This has resulted in the depletion of the vitamin D stores of the body, and thus the impairment of Calcium absorption from food sources, resulting in an abnormal elongation of the eyeball’s volume, and consequently a rapid increase in eye strength.”
According to studies, exposure to sunlight for one hour is a must for children as well as adults. Dr. Sridevi Haldar advised, “Calcium-rich foods such as milk, eggs and bananas should be eaten on a daily basis for eye and bone health. There should be enough natural light in the home and children should be encouraged to study under proper lighting. Digital screen time should be shortened to no more than 30 minutes For children under 8 and 90 minutes for children between 8 and 16. Nowadays, there are a lot of myopia control treatments available to prevent the rapid development of a refractive error. Consult your doctor regarding the same.”
She added, “While sunlight is essential for mental health as it helps release dopamine and serotonin (endorphins), it is an essential source of vitamin D. It has also been found to be essential for strengthening the cornea. When a weakened cornea begins to curve or sag, a disease known as keratoconus occurs which It starts with changing glasses frequently but eventually leads to sight-threatening complications due to severe thinning. So we suggest one should not rub the eye as it can predispose to keratoconus. In case of dry eyes or allergies, consult your doctor and take appropriate treatment.”
Dr Rajesh Prabhu, Consultant Pediatric Ophthalmology Specialty Clinic at Sankara Eye Hospital in Coimbatore, emphasized that healthy food and practicing good habits are important in maintaining healthy eyes, “It is often thought that medications alone are necessary to maintain good eye health but we may not know that Daily food consumption and daily habits play a big role in this.” Reveal the list of foods that help maintain eye health:
1. Nuts – Nuts are rich in omega-3 fatty acids and vitamin E that can protect the eyes from age-related damage.
2. Seeds – The seeds also contain omega-3 and are a rich source of vitamin E.
3- Citrus fruits – Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended to fight age-related eye damage.
4. Green leafy vegetables – Green leafy vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.
5. Carrots – Carrots are rich in vitamin A and beta-carotene, which are important for maintaining healthy eyes.
6. Sweet Potato – Like carrots, sweet potatoes are rich in beta-carotene. It is also a good source of the antioxidant vitamin E.
7. Water – The fluid essential to life is also important for eye health. Consuming good amounts of water can prevent dehydration, which may reduce dry eye symptoms.
He recommended some daily habits to improve the health of your eyes:
• Avoid excessive exposure to sunlight. Wear sunglasses if you are outside for a long time
• Stop smoking – excessive smoking can affect eye health
• Get a regular eye exam, especially when the person has a family history of eye disease
• Eye protection equipment is vital when dealing with potential eye irritants or hazardous chemicals
• Wash your hands regularly before putting contact lenses in the eyes. Wear contact lenses only until the period approved by the doctor or the manufacturer
• A basic principle to follow is to avoid prolonged computer exposure and computer-related eye strain by looking away every 20 minutes at a distance of 20 feet for 20 seconds.
It is always important to ensure early treatment of eye health problems to avoid complications. If you notice any changes in your vision, immediately seek an eye exam from an expert ophthalmologist.
Originally published at San Jose News Bulletin
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