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Different factors affect eye health.
Poor eye health can lead to many symptoms like sore, dry or irritated eyes, blurred vision, etc.
As one of our five senses, sight is undoubtedly very important. Good eyesight is a huge advantage, and it's easy to take it for granted. As long as our eyes are healthy, we don't pay any attention to them. Yet, just like the rest of the body, it's essential to take care of them.
Limit screen time
Spending too much time staring at a screen can lead to eye strain, which can include irritation, stinging, and redness in the eyes, as well as headaches, fatigue, and loss of concentration. With the increasing importance of digital technology in our society and the widespread use of remote working, you may be spending more time in front of screens than before. Without colleagues to talk to during breaks or a commute to the office, you can easily find yourself spending even more time in front of a computer or TV screen during your downtime. To avoid the symptoms of excessive screen time, make sure you take regular breaks. If necessary, remember to wear any prescribed glasses and ensure you work in appropriate lighting. 1
Avoid blue light
Television and computers aren't the only culprits. Most of us spend far too much time looking at our smartphones. It's not uncommon for our phones to be the first thing we look at when we wake up and the last thing we look at before going to sleep. These screens emit what's called "blue light." Not only does this prevent you from falling asleep, but it can also lead to macular degeneration, a leading cause of vision loss. 2 Certain circumstances can intensify the effects of blue light, such as a dark room. Therefore, it's best to avoid looking at your phone in bed if you're concerned about your eye health.
Get enough sleep
Putting down your smartphone is the first step toward a better night's sleep, which is also important for eye health. When you sleep, all the cells in your body regenerate, including those in your eyes. Eye cell regeneration reduces eye pain and can improve eye function and vision. Dry eyes are often seen in people who don't get enough sleep. 3 But how much sleep do we really need? According to public health recommendations, we should all be getting between six and nine hours of sleep a night. 4 If you have trouble sleeping, try to establish a bedtime routine and wake up at the same time each morning. You may find it easier to fall asleep if you do something relaxing in the evening, such as taking a warm bath, listening to soft music, or reading a book.
Hydrate yourself
Just like the rest of your body, your eyes need water to function properly. If they're not adequately lubricated, you'll experience discomfort and pain in your eyes. Dehydration can alter your tear film, making the surface of your eyes more prone to irritation. Symptoms of dry eye include burning, sensitivity, and a gritty feeling. The good news is that it's easy to fix: drinking more water can usually increase tear production and ease eye pain.
Make sure you get enough vitamins
Studies have shown that vitamin A deficiency is one of the leading causes of blindness worldwide. 5 Dry eyes, or difficulty producing tears, are one of the first signs of this deficiency. In some cases, night blindness can occur. Fortunately, you can easily ensure that your diet contains enough vitamin A. The richest sources are animal sources, such as liver, egg yolks, and dairy products. If dietary restrictions prevent you from eating animal products, you can help your body produce vitamin A by eating vegetables containing carotenoids, such as sweet potatoes, kale, and carrots. Because it can be difficult to meet your vitamin A needs this way, you may also want to consider taking a supplement.
Vitamins E and C are also important for eye health. A vitamin E deficiency can lead to retinal degeneration and even blindness 6 ; and some studies suggest that a good intake of vitamin C reduces the risk of cataracts. 7 Good food sources of vitamin E include almonds, sunflower seeds, and vegetable oils, while vitamin C is abundant in many fruits and vegetables, including bell peppers, citrus fruits, broccoli, and kale. Now that you know what to do to protect your eyes, the next steps should seem relatively straightforward. Drink an extra glass of water, limit your use of electronic devices, and strive to maintain a healthy diet and lifestyle while ensuring you get restful sleep.
- http://www.eyecarefirst.com/blog/186132-screen-time-and-how-it-affects-our-eyes [ ↩ ]
- http://news.utoledo.edu/index.php/08_08_2018/ut-chemists-discover-how-blue-light-speeds-blindness [ ↩ ]
- https://iovs.arvojournals.org/article.aspx?articleid=2717225 [ ↩ ]
- https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/ [ ↩ ]
- https://pubmed.ncbi.nlm.nih.gov/3090484/ [ ↩ ]
- https://pubmed.ncbi.nlm.nih.gov/7796601/ [ ↩ ]
- https://pubmed.ncbi.nlm.nih.gov/1985409/ [ ↩ ]