Why Does Eye Health Decline?
Many factors contribute to declining eye health. So, first thing is first! Understand what we can control so we increase our odds in preventing vision problems.
Consider the following things that degrade the health of our eyes and vision:
Excessive Screen Time: Digital devices are now a central part of our lives but they can strain our eyes. Staring at screens for extended periods causes symptoms like dry eyes, blurred vision and headaches—this is often referred to as digital eye strain or computer vision syndrome.
Poor Diet: Not getting enough essential vitamins and minerals can affect eye health. Vitamin deficiencies, especially in nutrients like Vitamin A, C, and Omega-3 fatty acids, can lead to issues like dry eyes, poor night vision and an increased risk of cataracts and macular degeneration.
Poor Lighting Conditions: Whether working or reading, using lighting that is too dim or too bright can put unnecessary stress on your eyes. This can lead to headaches and increased eye fatigue over time.
Environmental Factors: UV rays from the sun, pollution, and allergens in the air can irritate the eyes, causing inflammation and discomfort. They say that prolonged exposure to UV light without proper eye protection can also increase the risk of cataracts.
Aging: As we age, our eyes naturally lose some of their function. Conditions like presbyopia, cataracts, and macular degeneration are common in older adults. Some say this is just a part of agin, but we can increase our odds of maintaining eye and vision health as we age too.
Of course, there are more serious eye conditions to consider as well. Especially those associated with chronic health conditions (i.e. Diabetic retinopath and hypertension which can damage blood vessels in the eyes) which a medical professional will need to assess and treat.
But for now we want to focus on actions we can take ourselves to help support eye and vision health.
Protect Your Eye Health
Protecting your eyes is easier when you take a proactive approach. Here are some practical steps you can take to ensure your eye health remains optimal:
1. Regular Eye Exams
Routine eye exams are crucial for early detection of any potential issues. Many eye diseases, such as glaucoma and age-related macular degeneration, often do not present symptoms until the condition is advanced. A good rule to follow for adults age 18-60, have a comprehensive eye exam every two years. Those over 60 should generally aim for an annual check-up.
2. The 20-20-20 Rule
To reduce digital eye strain, follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This helps relax the muscles in your eyes and reduces fatigue caused by long periods of screen time.
3. Proper Lighting
Use appropriate lighting to reduce strain on your eyes. When reading or working at a desk, use well-positioned task lighting. Avoid bright overhead lights or sitting directly in front of windows without curtains, as these can cause glare and make it harder for your eyes to focus.
4. Manage Screen Time
Digital screens are a major culprit for eye strain. To help mitigate the effects of staring at screens for long periods:
– Use anti-glare filters on your screens and adjust the brightness and contrast to match the lighting in your environment.
– Blink more and position your screen: Staring at screens can reduce your blink rate, leading to dry eyes. Position your screen about 20-24 inches away from your eyes and slightly below eye level.
And consider blue-blocking glasses like we carry in our store at Nature’s Garden in Naples!
5. Hydration
Dehydration can lead to dry eyes, making them more susceptible to irritation. Drink plenty of water throughout the day to maintain proper tear production.
6. Get Adequate Sleep
Sleep is essential for your eyes to rest and recover. During sleep, your eyes are lubricated and irritants like dust and allergens are cleared out. Lack of sleep can lead to dry eyes, twitching and difficulty focusing.
By incorporating these habits into your daily routine, you can reduce the risk of future vision problems.
Nutrients That Support Eye Health
The saying “you are what you eat” also applies to your eye health. A balanced diet rich in vitamins, minerals, and antioxidants can support your eye health and prevent vision issues.
1. Vitamin A
Vitamin A plays a vital role in maintaining a healthy retina and promoting good vision, especially in low-light conditions. It also helps keep the cornea clear and prevents night blindness.
Supportive Foods: Carrots, sweet potatoes, leafy greens and eggs.
2. Omega-3 Fatty Acids
Omega-3 fatty acids, especially DHA and EPA, help prevent dry eyes and reduce inflammation in the eyes. Studies have shown that they may lower the risk of developing age-related macular degeneration (AMD) and diabetic retinopathy.
Supportive Foods: Fatty fish (such as salmon, mackerel, and sardines), flaxseeds and walnuts.
3. Lutein and Zeaxanthin
These antioxidants are naturally present in the eyes, particularly in the retina and lens. They filter harmful blue light and protect against oxidative damage. A diet rich in lutein and zeaxanthin can reduce the risk of cataracts and AMD.
Supportive Foods: Spinach, kale, broccoli and peas.
4. Vitamin C
Vitamin C supports the health of the blood vessels in your eyes and reduces the risk of developing cataracts. It also combats oxidative stress in the eyes, which can lead to damage over time.
Supportive Foods: Citrus fruits (oranges, lemons, grapefruits), bell peppers, strawberries, and tomatoes.
5. Zinc
Zinc is crucial for transporting vitamin A from the liver to the retina, where it’s used to produce melanin—a pigment that protects the eyes. It also helps slow the progression of AMD and reduces the risk of night blindness.
Supportive Foods: Legumes, seeds, nuts, meat, and shellfish.
6. Vitamin E
Vitamin E acts as an antioxidant, protecting your eyes from free radicals that can damage cells. This is important in reducing the risk of cataracts and age-related macular degeneration.
Supportive Foods: Almonds, sunflower seeds, avocados and peanuts.
Incorporating these nutrients into your daily diet can significantly improve your eye health and help prevent or delay age-related eye issues.
If you aren’t able to get the nutrients needed in your diet, consider the following eye supportive supplements:
- Supports healthy vision and eye health. features: Lutein, Zeaxanthin, L-Taurine, L-Carnosine, Quercetin, Vitamin C and more: https://ngvitamins.com/product/visionessence/
- Help protect and reduce eye strain:
https://ngvitamins.com/product/bold-vision-proactive-60-softgels/ - Support overall vision, whole-food blend:
https://ngvitamins.com/product/vision-health/ - For Dry Eyes:
https://ngvitamins.com/product/omega-7-dry-eye-relief/ - Castor Oil Compress for Eyes:
https://ngvitamins.com/product/castor-oil-eye-compress/
Eye health is something we often take for granted until problems arise. But with simple adjustments in our diet, lifestyle, and daily habits, we can protect our vision and reduce the risk of eye-related conditions.
