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What Should We Do to Protect Eye Health?

Eye health is an important element that directly affects the quality of life. Your ability to see is of great importance to your life. You perceive more than half of your impressions through your sense of sight. If you lose your senses such as taste and smell, your most important organ that protects you from threats is your eyes. You need to know what can protect such a valuable organ and what can harm it. Taking conscious steps on "what to do for eye health" is important to protect your eyesight. You should make sure that you are doing your best to take care of your eyes and keep them healthy. In a study, it is stated that by 2050, an estimated 895 million people will have distance vision impairment and 61 million of them will be blind [8]. Although these rates seem high, it is possible to effectively prevent eye problems with healthy habits and practices. Your eyes are among your body's most vulnerable organs, and they need you to take good care of them to protect your eyesight. Protecting your eyes from sunlight, keeping them hygienic and resting are necessary for your health. What needs to be done for eye health is not limited to these, you can also protect your eye health with a regular eye examination, adequate sleep, exercise and healthy nutrition.

eye health

SUBJECT TITLES

What are the foods that should be consumed for eye health?

Your eyes need small arteries for oxygen and nutrients. You can help your eyes by keeping these arteries healthy and protected. Research has proven that some nutrients and vitamins can prevent vision disorders and improve eye health. Taking vitamins for eye health is an important way to support visual functions. While these vitamins are naturally obtained from foods, it is beneficial to use vitamin supplements when necessary. For example, reducing the risk of cataracts with vitamin E intake and preventing proliferative retinopathies, one of the most important causes of blindness, with omega-3 shows how important nutrients are for your eye health. It's never too late to switch to healthy eating habits. Without waiting for a health problem to change your diet, you can review your current routine and make conscious choices.

“What to eat for eye health ?” The most important food sources for the question can be listed as follows:

  • Fish: It is very rich in Omega-3 fatty acids. Fish such as salmon, tuna, trout, mackerel and sardines are important for your eye health with the abundance of EPA and DHA they contain.
  • Carrot: It is one of the best-known sources of vitamin A. In addition, fruits and vegetables such as sweet potatoes, mangoes, melons and apricots are also rich in beta carotene, which is the precursor of vitamin A, which helps your eyes adapt to the dark and provides night vision.
  • Leafy greens< /strong>: Dark leafy greens such as spinach and kale; In addition to providing vitamin C, they are vegetables rich in antioxidants such as lutein and zeaxanthin. It is thought to reduce the risk of progression of AMD, which is one of the most common causes of vision loss in people over the age of 55 [6]. They are nutrients that help eye health, reducing the risk of long-term eye diseases, including cataracts.
  • Broccoli: It contains lutein and zeaxanthin, as well as a combination of vitamins A, C and E, which protect the cells in your eye from free radicals. .
  • Egg: Eggs, known to be very rich in protein, contain plenty of omega-3 and zinc. It helps prevent the negative effects of harmful blue light on the retina.
  • Citrus Fruits: Citrus fruits such as oranges and grapefruits are foods containing vitamin C. Vitamin C, which provides protection against the damage caused by UV rays to the eyes, is one of the vitamins necessary for eye health.
  • Raw Red Pepper: One of the foods containing the most vitamin C per calorie is pepper. Researchers suggest that a diet rich in vitamin C reduces the risk of cataract progression by a third [12]. Since the vitamin C it contains can be broken down by heat, it is recommended to consume it raw as much as possible.

What are the foods that may negatively affect our eye health?

“What is good for eye health?” It is important to create a conscious eating habit by recognizing foods that are not as good as you think. While you can prevent eye diseases by consuming healthy foods, you can increase the risk of disease by consuming foods that are not good for the eyes. Excessive consumption of sugar, fat and processed foods can increase the risk of eye diseases such as macular degeneration and cataracts. Foods that will negatively affect your eye health:

  • Bread and Pasta: The increased likelihood of macular degeneration (AMD) occurring with age is associated with carbohydrates such as those found in white bread and pasta.< /li>
  • Fries: Fried foods cooked with trans fats cause cholesterol to increase and may lead to diabetes. Diseases such as Diabetic retinopathy and AMD are also linked to these.
  • Processed foods: These foods usually contain high levels of salt, sugar and saturated fat. This can cause eye problems.
  • Sugary Drinks: Soda, energy drinks and other sugary drinks can cause blood pressure to rise. It can lead to vision problems such as diabetic retinopathy, AMD, and possible vision loss.
  • Processed Meats: Processed meats such as sausages, salami, and bacon can cause eye problems such as cataracts and AMD due to the high sodium they contain. It may increase the risk.

Does Smoking and Alcohol Consumption Affect Eye Health?

Smoking and alcohol use are very harmful to the eyes as well as to all other organs of the body. Smoking can cause very serious problems that can lead to vision loss. If you smoke, you have twice the risk of developing AMD compared to non-smokers. The risk of developing cataracts is two or three times higher than in non-smokers [13]. Alcohol consumption can cause blurred and double vision in the short term. Difficulty in distinguishing the difference in brightness between two objects can cause inflammation, twitching, burning and itching in the eye. In the long term, regular alcohol use increases the risk of cataract formation, even at an early age. Permanent eye loss, called optic neuropathy, may occur in individuals who both smoke and consume alcohol.

protecting eye health

How Many Hours a Day Should We Sleep to Protect Our Eye Health?

Sleep is an important determinant of a healthy life and healthy eyes. Quality sleep is very important for your eye health. Insufficient sleep causes dry, itchy and bloodshot eyes. It increases the risk of infection by causing the eyes to produce fewer tears. When you don't get enough sleep, your eyes may become sensitive to light, eye twitching and spasms may occur. You may encounter serious eye problems such as glaucoma, also known as eye pressure. For healthy eyes, you should make 6-8 hours of sleep one of your important health priorities. Although genetic factors help determine how much sleep you need per day, an average of 7 hours of sleep for adults is a good start.

How Many Hours a Day Should We Use Technological Devices to Protect Eye Health?

It is known that looking at the screen for a long time causes digital eye fatigue. Although this condition is not very serious, it may cause discomfort such as headaches, dry eyes, and blurred vision. Looking at a screen does not damage your eyes as much as looking at the sun. It is not possible to give exact figures regarding the amount of time that should be spent in front of the screen. Limiting your screen time to a few hours a day and resting your eyes adequately will be enough to avoid vision problems.

How Often Should We Go for Eye Examinations to Protect Our Eye Health?

Many people think that if they do not wear glasses or contact lenses and do not have symptoms such as dryness or itching in their eyes, an eye examination is not necessary. However, this is not a correct thought. A regular and comprehensive eye examination enables the detection of not only eye problems but also many serious health problems, including diabetes, high blood pressure, immune system diseases and cancers. By clearly seeing blood vessels and nerves during an eye examination, your ophthalmologist can detect non-eye-related health problems, so the eye examination also protects your general health. According to the American Optometric Association's recommendation, people between the ages of 18 and 64 should have an annual eye exam, regardless of their eye health. For children, it is recommended that the first eye examination be performed between 6-12 months in infancy, and then between 3 and 5 years of age before starting school.

Source

  1. https://www.verywellhealth.com/eye-exam-recommendations- how-often-7371890
  2. https://www.warbyparker.com/learn/how-often-should-you-get-an-eye-exam
  3. https://www.nvisioncenters.com/education/screen-time-and-your-eyes/
  4. https://sleepeducation.org/get-involved /campaigns/7-and-up-the-healthy-sleep-duration-for-adults/
  5. https://www.webmd.com/eye-health/ss/slideshow-worst-foods-eyes
  6. https://www.andersoneyecare.co.uk /the-10-best-foods-for-eye-health-to-include-in-your-diet/
  7. https://www.health.harvard.edu/staying-healthy/5-truths-about-protecting-your-eyes
  8. https://www.thelancet. com/journals/langlo/article/PIIS2214-109X(20)30488-5/fulltext
  9. https://coopervision.com/eye-health-and-vision/health-tips-help-protect-your-eyes
    10. < li>https://www.aarp.org/health/conditions-treatments/ info-2021/protect-eyes.html
  10. https://www.aao.org/eye-health/tips-prevention/fabulous-foods-your-eyes
  11. https://www.aao.org/newsroom/news-releases/detail/vitamin-c-cuts-cataract-risk< /a>
  12. https://www.cdc.gov/tobacco /campaign/tips/diseases/vision-loss-blindness.html#:~:text=Smoking%20causes%20changes%20in%20the,people%20who%20do%20not%20smoke.&text=You%20are%20two%20to% 20three,people%20who%20do%20not%20smoke.

Tarih: 31/12/2023
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