Health Coach Tip - Tips To Support Good Vision
Can you support your vision with lifestyle changes? Protecting your vision is possible with healthy lifestyle choices. Here’s how:
Eat a Vision-Boosting Diet
When it comes to maintaining eye health, there are many nutritional hacks to be made. Include these key nutrients in your diet to support healthy vision:
- Vitamin A: Essential for good vision and eye health, vitamin A is found in foods like starchy carrots and sweet potatoes or non-starchy greens like spinach, and kale (all the more reason to eat those greens!).
- Vitamin C: Vitamin C is an antioxidant that is abundant in citrus fruits, strawberries, and bell peppers.
- Vitamin E: This antioxidant helps prevent age-related macular degeneration (AMD) and can be found in nuts, seeds, and leafy greens.
- Omega-3 Fatty Acids: These healthy fats support retinal health and can be obtained from low-mercury fish like salmon and mackerel, as well as flaxseed and chia seeds.
- Zinc: Zinc can also help support eye health, and is found in shellfish, red meat, and legumes.
- Lutein and Zeaxanthin: These carotenoids, a group of naturally occurring pigments, are beneficial for eye health and are present in leafy greens, corn, and egg yolks.
Shield Your Eyes from UV
Ultraviolet (UV) radiation can damage your eyes, leading to cataracts and other eye conditions. To protect your eyes from harmful UV rays:
- Wear Sunglasses: Choose sunglasses that block 100% of UVA and UVB rays, and wear them whenever you're outdoors, even on cloudy days.
- Wear a Wide-Brimmed Hat: A wide-brimmed hat can provide additional protection by shading your eyes from direct sunlight.
Reconsider Your Screen Time
Prolonged screen time can lead to digital eye strain and discomfort. To reduce the impact of screens on your eyes, here are some suggested tips:
- Limit your screen time: Put simply, limit your screen time. If you require a screen for work, or simply just can’t keep your screen time down, consider following the ‘20-20-20’ rule. Instructions for the 20-20-20 rule: Every 20 minutes, look away from your screen and focus on an object 20 feet away for at least 20 seconds.
- Take Breaks: Regularly take breaks from screens to rest your eyes and reduce eye strain.
- Adjust Your Screen Settings: Lower the brightness, increase the text size, and reduce blue light exposure by using a blue light filter or screen protector.
Stay Hydrated and Rested
Dehydration and lack of sleep can affect your eyes and vision. To ensure optimal eye health:
- Drink Plenty of Water: Aim for at least eight glasses of water a day to keep your body and eyes hydrated.
- Get Adequate Sleep: Aim for 7-9 hours of quality sleep each night to allow your eyes to rest and recover.
Manage Stress and Stay Active
Stress and physical inactivity can have a negative impact on eye health. To keep stress levels in check and support overall well-being:
- Practice Relaxation Techniques: Meditation, deep breathing, and yoga can help reduce stress and promote relaxation.
- Exercise Regularly: Engage in regular physical activity to improve circulation and overall health, which in turn benefits your eyes.
By adopting a vision-supportive diet, protecting your eyes from UV light, managing screen time, and more you can support optimal eye health.