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Today is all about your ‘EYE HEALTH’.
Your eyes are an important part of your health as your eyesight is one of your most important senses, 80% of what we perceive comes through our sense of sight. By keeping your eyes in healthy condition, you can reduce vision loss, and eye issues, and also prevent several eye diseases such as cataracts and glaucoma.
Then, what should we do for eye health?
Here are some tips for eye health and maintaining good eyesight!
Eat a healthy balanced diet
Eat a healthy balanced diet
Eating healthy foods is the most important for your overall health as well as your eye health. you should include plenty of fruits and vegetables particularly, deep yellow and green vegetables.
*10 foods for healthy eyes*
Fish: tuna, salmon, trout, mackerel, sardines, anchovies, herring
Fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
Nuts and legumes: walnuts, cashews, peanuts, lentils
Nuts have plenty of omega-e fatty acids and are also rich in vitamin E, which can support eye health from age-related damage.
Seeds: chia seeds, flax seed, hemp seeds
Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E, which can support eye health from age-related damage.
Citrus fruits
Citrus fruits are rich in vitamin C, which is an antioxidant that can support eye health and fight age-related eye damage.
vitamin E also supports eye health.
Leafy green vegetables
Leafy green vegetables such as spinach, kale, and collards are rich in both lutein and zeaxanthin, which can help protect your eyes from harmful high-energy light waves like ultraviolet rays in sunlight.
Carrots
Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.
Vitamin A plays an important role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.
Sweet potatoes
Sweet potatoes are also rich in beta carotene and a good source of the antioxidant vitamin E to support eye health.
Beef
Beef contains zinc, which can help maintain the health of the retina, cell membranes, and protein structure of the eye.
Egg
Eggs are super rich in lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Also, Egg contains vitamins C and E, and Zice that support overall eye health.
Water
Drinking plenty of water can prevent dehydration, and support reduce the symptoms of dry eyes.
Maintain a healthy weight
Maintain a healthy weight
Being overweight or obese can increase the risk of developing diabetes. Having diabetes puts you at a higher risk of getting diabetic retinopathy or glaucoma. Therefore, maintaining a healthy weight is important for your eye health.
Get regular exercise
Get regular exercise
Regular exercise can lower your risk of having eye and vision issues as exercise may help to prevent or control diabetes, high blood pressure, and high cholesterol. So, exercise! exercise! exercise!
Wear protective eyewear
Wear protective eyewear
Wearing protective lenses or sunglasses that can block both UV-A and UV-B rays is essential as sun exposure can be associated with developing cataracts and age-related macular degeneration.
If you smoke? then Quit!
If you smoke? then quit!
Smoking can increase the risk of age-related eye disease, cataracts, and optic nerve damage. Therefore, avoiding smoking can help you determine if you are at higher risk of developing an eye disease.
Limit screen time
Limit screen time
If you use a screen such as a tablet or a computer often, there are precautions to take to help prevent eye strain. Take breaks often and keep the screen 20–24 inches away from your eyes and slightly below eye level. We recommend every 20 minutes look away about 20 feet in front for about 20 seconds.
Take a supplement for your eyes
Hi Well Premium Bilberry 35000 + Lutein 10mg 60Vegetarian Capsules
- This product is formulated for supporting healthy eye function and vision
- Contains bilberry extract powder 350mg -Equiv. to Fresh 35,000mg
- Bilberries are naturally rich in nutrients and antioxidants, such as vitamin C, K, and phenolic acid. These all nutrients play a pivotal role in supporting eye health.
- Lutein supports the eyes from oxidative stress and high-energy photons of blue light
- Made in New Zealand from imported and local ingredients
Key vitamins that help maintain eye health
Vitamin A, Vitamin E, Vitamin C, Vitamins B6, B9 abd B12
Vitamin A
Vitamin A plays an important role in vision by keeping a clear cornea, which is the outside covering of your eye. Vitamin A is also a component of rhodopsin which is a protein in your eyes that allows you to see in low light conditions.
Vitamin E
Vitamin E is a powerful antioxidant that helps protect your cells, including eye cells, from damage caused by free radicals (harmful and unstable molecules). Many eye conditions are believed to be related to oxidative stress, which is an imbalance between antioxidants and free radicals in your body. For such reason, vitamin E is essential for your eye health.
Vitamin C
Vitamin C is also a powerful antioxidant that can protect the eyes from damaging free radicals. Vitamin C is needed to make collagen, a protein that provides a structure for the eyes, especially in the cornea and sclera. Citrus and tropical fruits, bell peppers, broccoli, and kale are especially high in vitamin C.
Vitamins B6, B9, and B12
Several vitamins affect eye health, especially vitamins B6, B9, and B12. This combination of vitamins can lower levels of homocysteine, a protein in your body that can be associated with inflammation and increase your risk of developing age-related macular degeneration (AMD).
Warning signs for eye health!!
If you are suffering from one of these symptoms, please find your GP now.
- Change in iris color
- Crossed eyes
- Dark spot in the center of your field of vision
- Difficulty focusing on near or distant objects
- Double vision
- Dry eyes with itching or burning
- Episodes of cloudy vision
- Excess discharge or tearing
- Eye pain
- Floaters or flashers
- Growing bump on the eyelid
- Halos (colored circles around lights) or glare
- Hazy or blurred vision
- Inability to close an eyelid
- Loss of peripheral vision
- Redness around the eye
- Spots in your field of vision
- Sudden loss of vision
- Trouble adjusting to dark rooms
- Unusual sensitivity to light or glare
- Veil obstructing vision
- Wavy or crooked appearance to straight lines
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※Disclaimer
The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, images and information, contained on or available through this website is for general information purposes only. Hi Well Healthcare is not responsibly liable for any advice, course of treatment, diagnosis or any other information services or products that you obtain through this website.
※References
1.https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
2.Age-Related Eye Disease Study Research Group (2001). A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Archives of ophthalmology (Chicago, Ill. : 1960), 119(10), 1417–1436. https://doi.org/10.1001/archopht.119.10.1417
3.Bhargava, R., Kumar, P., Phogat, H., Kaur, A., & Kumar, M. (2015, June). Oral omega-3 fatty acids treatment in computer vision syndrome related dry eye. Contact Lens and Anterior Eye, 38(3), 206–210
4.http://www.silae.it/files/1-s2_0-S1367048415000090-main.pdf
5.Dry eye. (n.d.)
https://www.aoa.org/patients-and-public/eye-and-vision-problems/glossary-of-eye-and-vision-conditions/dry-eye
6.https://www.health.harvard.edu/diseases-and-conditions/warning-signs-of-a-serious-eye-problem
7.Wang, A., Han, J., Jiang, Y., & Zhang, D. (2014). Association of vitamin A and β-carotene with risk for age-related cataract: a meta-analysis. Nutrition (Burbank, Los Angeles County, Calif.), 30(10), 1113–1121. https://doi.org/10.1016/j.nut.2014.02.025
8.Seddon, J. M., Ajani, U. A., Sperduto, R. D., Hiller, R., Blair, N., Burton, T. C., Farber, M. D., Gragoudas, E. S., Haller, J., & Miller, D. T. (1994). Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. Eye Disease Case-Control Study Group. JAMA, 272(18), 1413–1420.
9.Taylor, A., & Nowell, T. (1997). Oxidative stress and antioxidant function in relation to risk for cataract. Advances in pharmacology (San Diego, Calif.), 38, 515–536. https://doi.org/10.1016/s1054-3589(08)60997-7
10.Jacques, P. F., & Chylack, L. T., Jr (1991). Epidemiologic evidence of a role for the antioxidant vitamins and carotenoids in cataract prevention. The American journal of clinical nutrition, 53(1 Suppl), 352S–355S. https://doi.org/10.1093/ajcn/53.1.352S
11.Huang, P., Wang, F., Sah, B. K., Jiang, J., Ni, Z., Wang, J., & Sun, X. (2015). Homocysteine and the risk of age-related macular degeneration: a systematic review and meta-analysis. Scientific reports, 5, 10585. https://doi.org/10.1038/srep10585
