Your eyes are windows to your soul. When you have a problem with the eyes, it can greatly hampered in your physical activities as it affects your vision.  Considering how important our eyes are, we should take good care of them.

The 2 main eye diseases that can lead to vision loss are cataract and macular degeneration.

  • Cataract occurs when the retina, which is the lens of the eye, becomes damaged and cloudy, causing blurred vision.
  • Macular degeneration occurs when the macula that is the area around the eye where images are focused becomes damaged.

What cause the damages in the eyes?

Reduced blood supply of nutrients and oxygen to the eyes due to smoking, high blood pressure, constriction of blood vessel.

As the eyes are exposed to sunlight, the energy from the light entering into the eye can cause oxidative stress. Free radicals produced from oxidative stress cause damages to the eye.

How do you take good care of your eyes?

1) Healthy diets

Eat a wide varieties of colorful fruits and vegetables to boost the level of antioxidants in the body to counter the damage from free radicals. Green leafy vegetables such as kale, collard, mustard green and spinach have carotenoids and lutein, which are essential antioxidants to protect the eyes.

2) Exercise

Exercise helps to increase blood circulation and reduce blood pressure. This helps to send nutrients and oxygen to the eyes and nourish it.

3) Sunglasses

As sunlight contains UVA and UVB rays that are damaging to the eyes. It is important that you wear sunglasses during the day to cut off some of these UV radiations into the eyes. This is especially important when you are near water or snow as the intensity of the radiation is increased.

4) Quit smoking

Smokes contain many damaging free radicals that can increase the risk of optic nerve damage, cataract and macular degeneration.

5) Regular Eye Examination

Regular eye examination every 2-3 years for those who are below 40 years. For 40-60 years old, schedule eye examination every 2 years and yearly if you are above 60 years. If there is a family history of diabetes or eye problem, more frequent eye checks is necessary.

6) Eye Strain

Give your eyes a break when you are doing near work for a long time. Focus on something for too long prevents you from blinking, which will tire the eyes. Drink plenty of water to prevent dehydration, which can strain the eyes.

7) Supplements

Clinical researchers have realized that the natural body antioxidant defense system is not enough to fully protect the eye. In fact, several clinical trials have considered the possibility that increase supplementation of antioxidants is necessary to protect the eyes from oxidative damages.

The key supplements that protect the eyes are:

Lutein and zeaxanthin – These are yellow pigments which absorb the blue light which are major high-energy light that damage the cells.

Vitamin C – Vitamin C being water-soluble can be present in the fluid surrounding the lens, prevent damages in the fluid, thereby protecting the lens and preventing cataract.

Vitamin E – Vitamin E being fat soluble can be present in the cell structure, protecting free radical damage to the macula cells.

Coenzyme Q10Coenzyme Q10 being fat soluble is present in the fats of the lens itself, protecting it from damage

Zinc and selenium – these are important minerals, which are critical to the function of the defense system.

Eye diseases can be prevented with proper habits , lifestyle and sufficient nutritional supplements. The earlier you start to take the right action, the better are you able to protect your eyes and have great vision right up to 80 years old.

What are you doing to protect your eyes? Share with me in the comment box below.

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