HOW TO MAINTAIN HEALTHY EYESIGHT: EXPERT TIPS FROM A CALGARY EYE DOCTOR
In this era of digitization and increased screen time, maintaining healthy eyesight has never been more important. Our eyes are precious, and it's essential to take proactive measures to keep them in top shape. Whether you spend long hours working on a computer, engaging in outdoor activities, or simply enjoying a good book, here are some valuable tips to maintain optimal eye health:
1. Give your eyes a break: To prevent eye strain, follow the 20-20-20 rule. Every 20 minutes, take a 20-second break and look at something 20 feet away. This quick exercise relaxes the eye muscles and reduces fatigue.
2. Adjust your screen settings: When using digital devices, ensure your screen is positioned slightly below eye level and at a comfortable distance. Adjust the brightness and contrast settings to avoid straining your eyes. Consider using the "night mode" feature or installing blue-light-filtering apps to reduce eye fatigue and improve sleep quality. See Dr. Wilk's video on Computer Vision Syndrome for more information.
3. Stay hydrated: Proper hydration is crucial for eye health. Drink enough water throughout the day to keep your eyes and body hydrated. This helps prevent dry eyes and maintains overall eye moisture.
4. Nourish your eyes with a balanced diet: Incorporate nutrient-rich foods into your meals. Foods high in vitamins C and E, omega-3 fatty acids, and antioxidants can contribute to good eye health. Include leafy greens, colorful fruits and vegetables, fish, nuts, and eggs in your diet to support your vision.
5. Get regular exercise and maintain a healthy weight: Evidence shows that a heart-healthy lifestyle is also conducive to optimum eye health, especially when it comes to avoiding risks associated with age-related eye conditions like macular degeneration.
6. Protect your eyes from the sun's rays: Ultraviolet (UV) radiation can lead to various eye problems, including cataracts and macular degeneration. When venturing outdoors, wear sunglasses that block 100% of UVA and UVB rays. Choose a wide-brimmed hat for additional protection.
7. Take care of your contact lenses: If you wear contact lenses, proper hygiene is critical. Wash your hands thoroughly before inserting or removing them. Follow the recommended cleaning and replacement schedule to prevent infections and maintain eye health.
8. Quit smoking: Smoking is harmful not only to your lungs but also to your eyes. It increases the risk of cataracts, macular degeneration, and other vision-related conditions. Seek support and resources to quit smoking for the sake of your eye health and overall well-being.
9. Visit your MVO optometrist regularly: Regular eye exams are fundamental for early detection and prevention of potential problems. Schedule comprehensive eye examinations once per year, or as advised by your eye care professional. Remember, early detection can help protect your vision.
10. Practice good eye safety: Whether you're playing sports, doing home improvement projects, or working with hazardous materials, wear appropriate protective eyewear. Accidental eye injuries can occur anywhere, and protecting your eyes is critical for maintaining good vision.
11. Get enough restful sleep: Adequate sleep allows your eyes to rest and rejuvenate. Aim for 7-8 hours of quality sleep every night. If you experience persistent sleep problems, consult a healthcare professional, as it may impact your eye health.
By incorporating these simple steps into your daily routine, you can take charge of your eye health and prevent potential issues down the line. Remember, healthy eyesight contributes to a better quality of life. Prioritize your vision and take care of those incredible windows to the world.
Stay bright-eyed and keep seeing the beauty around you!
- Dr. Michele Naruszewicz