Many individuals often concentrate on looking after their minds and bodies to stay fit. However, another body part you should not overlook is your set of eyes.
Your eyes are crucial in all your activities. Whether you are learning, working, or driving, your set of eyes aids you in performing effectively. More importantly, it ensures your safety from harm, particularly when your other body senses are not available. Nonetheless, like your entire body, your eyesight or vision is also prone to diminish as you age. Hence, individuals in their 30s or 40s may start noticing the effects of deteriorating eyesight or fuzzy vision. But just because it is a part of the aging process does not mean it is inevitable.
Fortunately, there are several things and lifestyle alterations you can implement to help sustain your excellent vision and safeguard your eyes from potential health issues associated with aging. Here are seven approaches to help you maintain exceptional eyesight as you age.
1. Consume Nutritiously
Optimal eye health begins by fueling your eyes internally. Hence, ensure your diet is enriched with foods packed with nutrients beneficial for the eyes, such as vitamins C and E, zinc, and omega-3 fatty acids.
These nutrients can aid in diminishing your chances of age-related vision concerns like cataracts, central vision loss, and macular degeneration. You can obtain these nutrients from foods such as:
- Verdant leafy vegetables
- Citrus fruits or juices
- Tuna, salmon, and other oily fishes
- Prawns and oysters
- Non-meat protein sources like beans, nuts, eggs, etc.
Moreover, consuming healthily will also assist you in sustaining a healthy weight, which is crucial for your eye health. The lower your likelihood of obesity, the lower your risk of type 2 diabetes, a condition that can induce blindness in adults.
2. Cease Smoking
It is not astonishing that smoking is detrimental to your overall health, including your eyes. Smoking will only heighten your susceptibility to damaging your optic nerve, acquiring cataracts, macular degeneration, and other severe health problems.
Your eyes are also subjected to heightened levels of oxidative stress when you persist in this habit. Hence, endeavor to trim down your smoking habit as much as possible, or better yet, cease it entirely. If you find it challenging to quit smoking independently, consider seeking professional assistance.
3. Obtain Adequate Sleep Hours
One of the simplest ways to uphold good eyesight is by securing ample sleep hours. A restful night’s sleep is not only beneficial for your brain and body, but it also allows your eyes sufficient time to rest, enhance lubrication, and regenerate them to a healthier state.
Conversely, if you are frequently lacking sleep, you might endure symptoms like itching, dryness, or bloodshot eyes, eventually heightening your vulnerability to eye infections. Therefore, preserve your eyes’ health and strive to obtain sufficient sleep each night.
4. Put On Protective Sunglasses
A moderate amount of sun exposure benefits your body, but it could pose risks to your eyes. The sun’s ultraviolet (UV) rays can expose you to the risks of macular degeneration and cataracts. To safeguard your eyes from the sun while outdoors, it is advisable to wear protective sunglasses equipped with ultraviolet-A (UVA) and ultraviolet-B (UVB) safeguarding features.
If you wear contact lenses, opt for those that provide UV protection. Nevertheless, it is best to wear UV-protected sunglasses to add an extra layer of security. Furthermore, donning a hat can protect the sides of your eyes that might not be fully shielded by your sunglasses for optimal protection.
5. Maintain Physical Activity
Exercise is beneficial not only for your physical and mental well-being but also for sustaining exceptional eyesight. Whenever you exercise or engage in physical activities, it enhances blood circulation in your body and elevates oxygen levels in your eyes, which aids in eliminating toxins.
Moreover, studies indicate that individuals who are more physically active have a 50% lower likelihood of developing glaucoma, an eye complication that induces blindness in elderly individuals. Hence, strive to allocate a few minutes daily to exercise or participate in physical activities to keep your eyes in good condition.
6. Allow Your Eyes Rest From Screens And Devices
In contemporary times, individuals of all age groups, even children, are consistently exposed to screens or devices emitting blue light. Some individuals use their smartphones, laptops, computers, or tablets for entertainment, while others are compelled to utilize them for extended periods due to work. Unfortunately, exposing your eyes to these screens for prolonged durations could result in:
- Diminished vision
- Eye strain
- Dry eyes
The blue light emitted by these screens could also enhance your susceptibility to macular degeneration as you age. To mitigate these risks, allocate at least 20 to 30 minutes for your eyes to rest and take a break from these screens or devices.
If you are working in front of a computer or laptop, set a reminder every 2 hours to prompt yourself to stand up and take a break. If you sense your eyes becoming dry, apply artificial tears or blink more frequently.
In the meantime, if you are already experiencing eye strain, it is advisable to consult your physician and let them suggest computer glasses tailored to your eyes.
7. Attend Routine Eye Examinations
Everyone, regardless of their age, should consider undergoing regular eye exams. These checkups are not solely for individuals facing eye-related health issues. Consulting an eye specialist can also aid in safeguarding your eyesight and identifying potential concerns promptly.
Key Insight
While you cannot halt your body’s aging progression and its impact on your eyes, adhering to these guidelines will help preserve your eyesight and diminish the chances of developing age-related vision complications.
Share these strategies with your loved ones, and collectively, you can strive to uphold your vision, keeping it sharp and healthy for as long as possible.
