It is no secret that the human body relies on the five senses to perform everyday tasks. These senses are the sense of touch, smell, taste, hear, and see. All of these senses are important in their respect and the sense of seeing plays a vital role – especially in the modern era where computers and digital electronics rely on the sense of seeing to interact.
Here are some of the lifestyle and dietary tips that can help one maintain healthy eyes and vision.
Dietary and lifestyle tips for healthy eyes & vision:
Because eyes are directly linked to your brain, helping your vision will help not only your brain hurt less, but also help with various issues linked to the brain.
We perceive almost all our environment through our eyes. Many studies have shown that humans and many other animals use their eyes to observe and make sense of 80% of their environment.
Here are some tips related to changing your diet and lifestyle that will help you have a better vision:
Eat green leafy vegetables
Leafy, green vegetables contain Vitamin B and Vitamin C. Vegetables like spinach and kale are good for the eyes mainly because they help prevent diseases like cataracts and macular degeneration. As for the vision, leafy vegetables contain lutein and zeaxanthin – both of which help focus on one’s vision. It is recommended to eat leafy vegetables daily.
Omega-3 fatty acids from fish help maintain healthy eyes
Omega-3 fatty acids are the building blocks of many tissues in the human body. Fishes such as salmon and trout are rich in omega-3 fatty acids. Omega-3 fatty acids can protect against dry eye syndrome, macular degeneration, and glaucoma.
This type of fatty acid also helps properly drain the liquid in one’s eye to relieve one’s pressure. One’s weekly diet should contain at least one or two servings of fish, if not more.
Start taking foods rich in zinc and vitamin A
Zinc is a component that is highly present in the eyes. Vitamin C, E, and zinc can help improve one’s eyes. Zinc is also used to great a pigment called melanin – which is a barrier that protects the eye from dust and other particles.
Zinc comes from many sources like whole grains and milk products and even meat. Vitamin C is vital for eye development too, and because we can’t produce or store vitamins on our own, we need to eat consume vitamins daily.
Exercise your body and your eyes
Exercising is linked to a proper body function as well as helping prevent the body from catching diseases and issues. Training your physical body is a lifestyle change that you must adopt if you want to live a long and healthy life.
Cardio exercises can help boost the blood flow into the optic nerve and the retina. Other physical exercises like weightlifting can help prevent diseases like age-related macular degeneration and eye-focusing issues.
Sleep on time
There is a big connection between sleeping on time and eye health. You also might have noticed that if you are deprived of sleep, your eyes start burning and you are unable to keep focus. A lack of sleep can also lead to dry eye. Try to fix your schedule so you can sleep and wake up on time.
Stop spending all day in front of a screen
Although not as bad as it used to be before, screens still harm our eyes. Because of the introduction of electronic devices and smartphones, we have been spending most of our day in front of a screen. Focusing too much on a screen is shown to cause damage to the eye because people don’t blink as much in front of a screen as they do normally.
Some of the side effects of staring at a screen for too long include eyestrain, blurred vision, dry eyes, shoulder and neck pain, and so on.
Use dark mode and blue light savers
Modern software is now being revamped to start using dark mode. ‘Dark mode’ is a feature that converts all black light on the screen into white light. For example, white wallpapers become black wallpapers. Dark mode cuts glare and reduces blue light. Before dark mode became popular, the concept of blue light savers came into play.
Blue light is a light that comes from computer screens that can mess with our internal sleep cycle. By blocking that blue light using a dedicated software skin or hardware tampering, blue light savers are made.
Learn to lie down just for the sake of lying down
If you feel like your brain is hurting all the time, it may be because your eyes are too strained. If that happens, doctors recommend laying down for 10 to 15 minutes – even if you don’t want to sleep. Just lie down, close your eyes, and put something warm on them. This can help reduce eye strain.
Always stay hydrated
Be sure to drink plenty of water and stay hydrated if you want to protect your eyes and maintain your vision. Studies show that 75% of all Americans are chronically dehydrated. Although dehydration can cause eye damage, that should be the least of your worries. Dehydration can cause severe diarrhea, vomiting, diabetes, dementia, less mobility, kidney diseases, and many other disease risks.
Stay away from processed sugar
High blood sugar levels can lead to swelling and changes in the eyes. Because of how they are made, sugar is a pro-inflammatory material and is one of the reasons for people developing cataracts. Sugar can also block the blood vessels in the eyes, making it difficult to properly flush them.
Here is a list of 12 foods and fruits that you can consume to maintain a healthy vision:
Oysters are the biggest source of Vitamin B12, but also are a great source of healthy fat, protein, and many other minerals. For the eyes, Oysters are a great source of zinc, which is necessary for proper eye development.
2. Raw red peppers
A single serving of raw red peppers contains 200% of one’s daily Vitamin C requirement and is a great source of Vitamin B6 and B9. Because of how they work, bell peppers can also boost night vision and are packed with antioxidants that play a vital role in promoting healthy eyes.
Salmon is a type of fish that contains enough of everything. It is packed with omega-3 fatty acids, protein, vitamins, and other nutrients that are needed for the body every day. Salmon also lowers blood pressure, improves memory, provides anti-inflammatory benefits, keeps your skin healthy, and also makes you feel like you had a complete meal.
Because Salmons also contain Vitamin D, Vitamin A and omega-3 fatty acids, they can help protect against many issues of the eyes and promote focus.
4. Lean meat or poultry
Lean meat is the best source of good protein and low fat. It is adored by bodybuilders and health specialists alike but is also equally hated by the vegetarian and vegan communities. Nonetheless, lean meat and poultry are good sources of vitamin B3, B6, vitamin A, and zinc.
Legumes are like the ultimate material for a healthy diet. They contain a very healthy amount of protein, are tasty, and can provide many benefits if consumed. As long as someone is not allergic to wheat or cereal grains, legumes should be added to one’s daily diet. For the eyes, legumes are high in omega-3 acids, vitamin D, and zinc.
Squash is a healthy drink that is made from concentrating fruit or vegetables into the water. It is a popular choice in many parties for children in the United States and many countries in Europe. Squash made from yellow vegetables is high in vitamin A, B2, B6, B9, fiber, and zinc. Squashes can also boost the body’s ability to process fats and carbohydrates.
Even though many people don’t like to eat broccoli, it is one of the most revered and healthy vegetables of all time. They are packed full of lutein and zeaxanthin – both of which are important for providing oxidation to the retina. Broccoli is also suggested by doctors because of its antioxidants and the ability to prevent blindness called sulforaphane.
Almonds are a dry fruit that contains vitamin E which can promote eye health. They are also a healthy snack that everyone enjoys eating. Soaking almonds in water can also boost its nutritional benefits and taste.
Avocado is an incredibly nutritious fruit that is loaded with potassium, monosaturated fatty acids, and fiber. Because of the nature of the fruit, it is extremely helpful for boosting eye health. Avocados contain antioxidants, lutein, and zeaxanthin – all of which are important for eye health.
10. Tangerines, Oranges
Tangerines and oranges are great tropical fruit that everyone enjoys eating. Not only are they good for getting hydrated in the hot summer, but because they are full of vitamin C and A, they are important for the maintenance of the eye.
11. Bilberry fruit
Bilberry is also known as European blueberry and is considered safe to be consumed in natural amounts. It is used to make certain types of medicine that can help prevent chest pain, cardiovascular problems, and degenerative retinal conditions. You should try to eat blueberry in small amounts regularly.
Eggs are one of the most popular choices of food throughout the globe. Because of how eggs are built, they contain a healthy amount of vitamin A, D, B2, B5, B9, B12, iron as well as selenium. Because of how nutritious they are, their impact on retinal health is pretty big and it is important to eat eggs to prevent certain eye diseases like legal blindness.
Vision is not something that one should take risks with. One must change their lifestyle and diet to improve their eyesight because the world is steadily becoming more digital and without good eyesight to keep up with it, surviving might get harder.
The foods we mentioned are all popular and easy-to-access foods anywhere across the globe, so you should not have any issue implementing these in your diet. We hope that this small article was able to help you figure out why focusing on eyesight is important.