Eye Health: 5 Ways to Maintain a Healthy Vision

Building a healthy lifestyle means taking care of yourself in all aspects, from mental to physical health. But there’s an often overlooked but essential part that also needs your attention: your eye health. Maintaining a healthy vision is not a priority for most people, especially those on-the-go, but neglecting your eye health can affect other parts of your life as well. So make sure to follow these simple but effective tips to maintain good eye health.

5 Ways to Maintain a Healthy Vision

1. Always use protective eyewear

Everyone knows not to look directly at the sun, but even if you follow that age-old rule, you must still wear protective eyewear. Make sure to use sunglasses that offer UV protection. There are other UV protection options for those that are not into sunglasses, like UV-protected contact lenses and eyeglasses. You can choose from these various options depending on your personal style and comfort level. The most important thing is that your eyes are protected from the sun’s harsh rays. If you’re someone who has prescription glasses, make sure to use them regularly. While doing so won’t give you back your 20/20 vision, it helps to prevent further worsening of your eyesight.

Safety eyewear should always be worn when you’re working on tasks that can cause eye injuries. Those in construction, welding, or electrical work should use special-purpose safety glasses with side shields to avoid debris getting into their eyes. Scientists or researchers who work with chemicals should wear goggles, as some harmful chemicals and fumes can be dangerous when they come into contact with the eyes.

2.Integrate foods that promote eye health in your diet

Foods that are high in vitamins A, B, and C, as well as omega-3 fatty acids, can help maintain a healthy vision. Not only can these foods help you stay fit and healthy overall, but they’re also very easy to incorporate into your daily meals. Here are our favorites:

  • Vitamin A: Sweet potatoes, carrots, and pumpkins are versatile ingredients that can be used for both desserts and main courses, plus they’re also rich in Vitamin A, which is essential in maintaining good vision.
  • Vitamin C: Citrus fruits like oranges and lemons are vitamin C-rich staples that you can easily find at the supermarket or at your local farmers’ market. If you’re thinking of adding veggies to your breakfast omelet or soup, then choose dark leafy greens like broccoli and kale.
  • B Vitamins: Breakfast staples like oats, milk, and yogurt are examples of foods that offer B vitamins to improve eye health.
  • Omega-3 Fatty Acids: Fish like salmon and mackerel are fish options that are rich in Omega-3 fatty acids. “Superfoods” like flax seeds and chia seeds can be a great addition to oatmeal and beverages.


3. Get your eyes checked regularly

Getting regular eye check-ups can be helpful to see if you need eyeglasses for vision correction and detect possible eye conditions early on. Eye conditions like glaucoma, cataracts, or other age-related issues can lead to sight loss, so early detection is key.

Make sure to schedule your regular eye screening at least every one to two years. But if you’re experiencing any pain, changes in vision, or discomfort, make sure to have your eyes checked by a specialist as soon as possible. Keep in mind to do due diligence in checking your eye specialist’s credentials just as you would any healthcare professional. Ensure that they are licensed, part of the entities covered under HIPAA, and highly-recommended by those in the community.

4. Take eye rest breaks when using your computer or phone

Not resting can cause your tired eyes to twitch or spasm. Digital eye strain is caused by staring at the screen for too long and other factors like screen glare, poor lighting, viewing distance, and more. While you may think that working straight on your computer will allow you to finish work faster and rest your eyes, the truth is that most people switch right to their smaller screens (i.e., their smartphones) after work. Too much screen exposure without any breaks can cause eye strain, headaches, dry eyes, and even blurred vision. These symptoms can affect your work, so taking eye rest breaks is truly essential if you want to remain productive and keep your eyes healthy.

You should try the famous 20-20-20 rule, where every 20 minutes you look at something 20 feet away for at least 20 seconds. It can also be a good idea to stand up to do some easy stretches or get something to drink, so you can get your body moving while taking time away from the computer screen.

5. Maintain good sleep habits

Getting the right amount of sleep can help with a lot of things: your concentration, mood, and yes, even your eye health. When you give your eyes enough time to rest through sleep, you give them the chance to restore eye lubrication and protect the nerves and tissues around the eye area. On the other hand, lack of sleep can cause dry or itchy eyes, which will make you want to scratch them—something that you may want to avoid as that can lead to infections or eye damage.

When you’re used to being on your phone or on your laptop, it’s easy to take your vision for granted. But it’s essential to take these simple tips to heart, so you can continue to be effective in your work and enjoy your personal life as well.

For more health tips, visit Z-Physique’s fitness blog.