Healthy Eyes

We take eyes for granted, Eye is very sensitive and very useful sense out of all the 5 senses. Now due to sedimentary lifestyle, most of us have spent our time close to the television and smartphone and neglect in eye checkup and eye care. From childhood to adulthood create the blurriness in the vision gradually. A healthy eye is an indicator of good health. It is important to maintain a healthy weight for healthy eye, being overweight or obese increases the risk of diabetes, high blood pressure, cardiovascular diseases, each of these damage vessels in the eye and lead to vision loss in an individual. There is a strong correlation between eyes and diseases. There are several reasons for unhealthy eyes. Most common reasons are listed below

Diabetes is one of the leading causes for blindness among individuals in many countries especially in the age group of 20 – 74. Therefore, it is important for everyone who has diabetes to check their eyes regularly. High blood pressure and high cholesterol levels lead to cataracts (clouding of the eye with proteins and glaucoma). The shocking thing is you may not realize that you are suffering from a disease or you have diabetes mellitus until you experience loss of vision.

Lack of proper nutrients such as essential vitamins and minerals in the regular diet also results in conditions like xeropthalmia. In India, malnutrition is a serious health problem leading to night blindness- a common ailment. In developed countries like America, more than 8 million people face vision problems like age-related macular degeneration (AMD) that causes blindness in people in their 60s. Most leading eye problems are AMD, Cataract, Diabetic retinopathy, Glaucoma, dry eyes and many more…

Therefore I would say why wait till a problem arises? .Make some changes in the diet and lifestyle to get healthy eyes

DIET MODIFICATIONS:

Vitamin C: Citrus fruits are powerful topmost antioxidants such as vitamin C, retinas of our eye require vitamin c to maintain proper nerve cell function.  Vitamin C with essential nutrients slows AMD. Grapes, strawberries, papaya, orange, green peppers, Peaches, blueberries, mango, tomato, apricot & cabbage all provide Vitamin C.

Vitamin E: Vitamin E is a Powerful antioxidant, It is available in nuts, cereals, wheat germ, sunflower seeds, and sweet potatoes. It Protects retina from damage caused by smoking and alcohol.

Vitamin A: This vitamin is essential for maintaining your eyes' light-sensing cells, also known as photoreceptors. Yellow-orange-colored fruits and vegetables like Oranges, lettuce, bell peppers, tuna, mango, kiwis, grapefruits, dried apricots, tomatoes, spinach, kale & raw carrots contain a good amount of vitamin A. Vitamin A found animal delivered food also, like liver, egg yolks, and dairy products

Omega 3 Rich Foods: Omega3 Fatty acids EPA and DHA are important for eye health. DHA found in the retina so DHA deficiency can impair vision. Salmon, Tuna, flaxseed, walnuts, canola oil, soya beans for visual function and retina development. It helps in reducing dry eye symptom by increasing the formation of tear fluid. But it is not effective for AMD.

Zinc: Essential helper molecule as it brings vitamin A from the liver to the retina to produce melanin that protects eyes. Nuts, pumpkin seeds, peanuts, legumes, Oyester, meat, and crab are rich in zinc.

Lutein  And Zeaxanthin: Green leafy vegetables like spinach and kale contain Lutein and Zeaxanthin which absorb the damaging light, help retina cells off free radicals and reduce risk of macular degeneration. Egg yolks, sweet corn, red grapes, and green peas are rich in lutein and zeaxanthin.

LIFESTYLE MODIFICATIONS:

Give your eyes a rest: If you spend a lot of time at the computer or focusing on any one thing, you sometimes forget to blink and your eyes can get fatigued. Try the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This can help reduce eyestrain.

Quit smoking or never start: Smoking is as bad for your eyes as it is for the rest of your body. Research has linked smoking to an increased risk of developing age-related macular degeneration, cataract, and optic nerve damage, all of which can lead to blindness

Maintain a healthy weight: Being overweight or obese increases your risk of developing diabetes and other systemic conditions, which can lead to vision loss, such as diabetic eye disease or glaucoma. If you are having trouble maintaining a healthy weight, talk to your doctor.

Wear protective eyewear: Wear protective eyewear when playing sports or doing activities around the home. Protective eyewear includes safety glasses and goggles, safety shields, and eye guards specially designed to provide the correct protection for a certain activity. Most protective eyewear lenses are made of polycarbonate, which is 10 times stronger than other plastics. Many eye care providers sell protective eyewear, as do some sporting goods stores.

Be cool and wear your shades: Sunglasses are a great fashion accessory, but the most important job is to protect your eyes from the sun’s ultraviolet rays. When purchasing sunglasses, look for ones that block out 99 to 100 percent of both UV-A and UV-B radiation.