Improve eyesight everyday as weakening eyes are a natural part of ageing and there are simple things we can do to slow that progression and help boost the health of our eyes.
The main causes of blindness are
- 48% — Age-related AMD
- 17% — Glaucoma
- 16% — Cataracts
- 9% — Other eye diseases
- 8% — Diabetic eye disease
- 2% — Refractive error
1. Improve Eyesight with Raw Spinach
It contains an antioxidant called lutein, which helps protect against eye damage. Cooking spinach can reduce its potency, while tearing it up and eating it raw can boost its effects, according to Swedish research. Give it an extra kick by eating it with dairy foods (with yogurt or milk in a smoothie, for instance), because the fat in dairy foods increases lutein absorption.
2. Correct Prescription
“It is crucially important to make sure you don’t get eye strain and headaches. A glasses or a new number doesn’t mean that you will rely on them more”, says optometrist Sona Thakefar. “We see a a lot of people who don’ t want to wear glasses, because they think it may make their eyes weaker, but that kind of thinking will only make your eyes worse. It is just not the case.”
3. Wear Sunglasses
“They are important to protect your eyes against UV-ray sun damage,” Sona says. “We all know the damage UV can do to our skin, but our eyes are up to 10 times more sensitive.” Look for sunglasses with a European Standard CE mark, UV 400, or American Standard Mark to ensure you have adequate UV protection for your eyes.
4. Control Your Blood Pressure
Untreated high blood pressure can affect your eyesight and lead to eye disease (hypertensive retinopathy) by damaging the blood vessels in the retina.
Control blood pressure by keeping to a healthy weight, eating a healthy diet, exercising regularly and having your pressure checked routinely. If you are diagnosed with high blood pressure, it is important to take any prescribed medication.
5. Improve Eyesight and Don’t Smoke
Smoking raises your risk of vision loss and several other eye conditions, including cataracts, age-related macular degeneration and glaucoma. For help to quit, contact your local ‘Quit Smoking Service’, for a free personal ‘quit’ plan.
6. Regular Eyechecks
They’re crucial for spotting any problems early. Optometrist Sarah Farrant says, ‘Eye conditions such as glaucoma do not give you any symptoms until it’s too late, so it’s very important to keep up with eye exams at least once every two years to look for these problems! People in the US are entitled to free eye exams paid for by their insurance and medical plans, including the over-60’s. Ask your Optician or GP whether you qualify.
7. Lose Weight if Needed
If you are overweight and have high blood sugar levels, your vision can be affected – high blood sugar can make the eye lens swell, affecting the shape and focus of your eye. Continued high blood sugar raises your risk of cataracts, glaucoma and causes the eye disease, diabetic retinopathy. Diabetic retinopathy can seriously damage the blood vessels in your eyes, causing sight loss. If you’ve been diagnosed with diabetes you should check your blood sugar levels regularly and keep them at a safe level.
8. Improve eyesight with adequate Shut-eye
During sleep, our bodies undergo muscle repair, tissue repair and the synthesising of hormones, so it is important to get the optimum six to eight hours of rest to help our bodies, including our eyes, to function efficiently. Lack of sleep can also cause eyestrain, dry eyes and ageing.
9. Computer Vision Syndrome
Too much time on a screen can cause eyestrain, headaches, blurred vision and dry eyes, known as Computer Vision Syndrome. Concentration leads to a decrease in blinking, so yes, tears evaporate, resulting in dryness. “Try the 20:20:20 rule,” says Sarah. “Every 20 minutes, look at something 20 feet away for 20 seconds!”
10. Put on Safety Goggles When Needed
Make sure you wear adequate eye protection whenever you are doing anything that could cause potential injury to your eyes, such as gardening tasks or DIY.
11. Improve Eyesight means Seek Help
If you notice any vision changes or eye pain, talk to your GP as soon as possible. Age-related macular degeneration (AMD) is the most common cause of sight loss in the UK. Symptoms include hazy vision, flickering light or colours looking less bright. ‘Wet AMD’ often produces visual deterioration, distortion and is an emergency.
12. Lower Your Cholesterol
High cholesterol narrows your arteries and can lead to various eye disorders, including retinal vein occlusion (blockage of the small veins in the retina) and xanthomas (fatty deposits beneath the skin around the eye). Reduce saturated fats in your diet, exercise regularly and take statins, if prescribed.
Improve Eyesight and Eye health
Vitamin A – A key ingredient for helping protect the retina and cornea. Try: Kale and carrots.
Antioxidants – They protect the body against free-radical damage and keep cells healthy, so can reduce the risk of cataracts and glaucoma. Try: green tea, turmeric and garlic.
Zinc – High levels of zine are found in the retina, so keeping these levels healthy is thought to help maintain good eye health. Try: avocado, raw almonds, lentils and sunflower seeds.
E366 – Improve Eyesight Before a Crisis Develops – www.diabetic.today