A Few of The Top Lifestyle and Diet Tweaks That Keep Eyes Healthy
We nowadays spend lots of time on computers, PCs, and smartphones. Screen times are higher than they have ever been before, and watching movies on Netflix only adds to the cause. This is all besides spending hours catching sports and news on TV.
This takes a toll on our eyes and eye health becomes a matter to be looked into.
Our eyes need care at every stage in our lives, more so when we start aging. Eyes are among the most delicate muscles in our body.
When signs of aging begin to show, they are most likely to affect eye health as well. Seniors correspondingly become more vulnerable to eye disorders such as cataracts and macular degeneration, which impair vision.
Taking care of eyes is something that should not be avoided, irrespective of how old one is. Eyes need proper care, when one is in one’s 20s, 30s, 40s, and so on.
Taking proper care of eyes is not too difficult in most cases. A few basic changes in one’s everyday lifestyle should suffice for taking good care of the eyes. When one consumes a nutritious diet, it delays the onset of certain eye conditions that are directly associated with aging or prevents them altogether.
Beyond consuming a healthy diet, a few of the best practices for taking care of the eyes include avoiding exposure to UV rays and high energy blue light that is emitted from smartphones and computer screens.
One of the ways of going about the same is to protect one’s eyes by using spectacles that guard against blue rays when one uses the computer. Similarly, when one goes out in the sun, one should use UV-protectant shades.
One should make it a point to have eye examinations conducted every year, and quit smoking.
Let us take a look at a few of the top diet tips for healthy eyes:
With regards to all lifestyle choices that one makes, diet makes an exceedingly important part. The foods that one consumes, and the supplements that one takes, have a bearing over one’s overall health, and one’s eyes’ health, as well. Beyond health-related eye conditions, such as age-related macular degeneration (AMD), one’s diet also has a bearing over health conditions such as diabetes and cardiovascular disorders. So, one should consume a balanced that is high on all food groups, proteins, vitamins, minerals, carbohydrates, fats, and trace elements. The diet should also necessarily include lutein, Omega-3 fatty acids.
Let us take a look at a few foods that should be a part of a preferred diet for healthy eyes:
- Fresh fruits and vegetables: Colorful and fresh fruits and veggies, and leafy greens should necessarily make a part of all healthy diets. Nutrition experts frequently recommend that one should consume five to nine servings of fruits every day. This will safeguard the eyes against damage caused by oxidizing agents, which are free radicals because fresh fruits and veggies are high on antioxidants that neutralize free radicals. Free radicals, when allowed to operate unchecked within the body render effects over eye health and make one more vulnerable to age-related eye disorders. Among the top antioxidants present in fruits and vegetables is Vitamin C.
- Carotenoids: Zeaxanthin and Lutein are plant pigments, collectively known as carotenoids. They safeguard the retina against oxidative changes caused by UV light. They hence become an even more important part of the diet for healthy eyes, if one frequently goes out in the sun.A few of the best foods or increasing the carotenoids in one’s diet are sweet corn, peas, kale spinach, and broccoli.
- Vitamin A: Vitamin A is an essential nutrient for healthy eyes and good vision. All fruits and vegetables that are yellow and orange are good sources of Vitamin A. They include squash and carrots.
Some additional diet tips for healthy eyes:
- Consuming whole grains and cereals: White flours and sugars are commonly found in cereals and bread. They enhance the odds of the occurrence of age-related eye diseases.One should instead choose to go for 100% whole-grain bread, and cereals that have a high content of fibers. By slowing down digestion, this will boost the absorption of starches and sugars.Another advantage of consuming fibers is that it keeps one feeling full throughout the day. Hence one is not tempted to increase portion sizes, or go for midnight snacks that are harmful to eyes and health in general.
- Go for healthy fats: By consuming walnuts, fish, canola oil, and flaxseed oil, one consumes a diet that is high in Omega-3 essential fatty acids. This helps prevent eye conditions such as dry eyes and cataracts.It is overall a fine idea to consume seafood or fish twice a week. Flaxseed oil should ideally make a part of the everyday diet. One should also use canola oil for cooking, and walnuts make a healthy snack.
- Good sources of protein: A few of the important parameters that define if the meats are healthy or unhealthy are the fat content that they have and the cooking methods used for preparing them. While white meats are healthy, one may choose to avoid red meats. Saturated fats that are present in dairy products or red meats boost the odds of macular degeneration.The best sources of protein for one’s diet are eggs, nuts, fish, and lean meats. While eggs are a good source of lutein, seafood, and most meats are excellent sources of zinc.
- Avoid sodium: When sodium intake is high, the risk of cataract formation is higher. To make sure that the salt intake from diet is low, it is a fine practice to check the sodium content over the labels of packaged and canned foods.It is preferable to try and make sure that sodium consumption stays below 2,000 mg a day whenever possible. Fresh or frozen foods hence make a feasible choice for one to go ahead with.
- Stay hydrated: Low-fat dairy products such as skimmed milk, or 100% fruit or vegetable juices help one keep hydrated. Non-caffeinated herbal teas help in this regard, and one should try and consume at least 8 glasses of water in a day. This helps safeguard against dry eyes.