How to Protect Your Vision
As compared to olden days, the environment went through many changes slowly and now we are more exposed to pollution and harmful rays when compared to those days. Direct expose to these rays and pollution may increase the risk of developing common eye conditions like cataracts, AMD (Age related Macular Degeneration), etc. AMD results in blindness. So, it’s extremely important to take care of your eyes which can be done by following simple healthy habits.
Dark Leafy Greens:
Dark green leaves like kale, spinach, collard greens, etc. are very rich in leutein and zeaxanthene. These are two carotenes which reduce the risk of developing cataract and Macular Degeneration.Just two servings a day is enough to keep your safe. For example, add a handful of spinach in your salad during lunch and have broccoli in your dinner.
Antioxidants:
We know that free radicals are harmful. These are the factors that result in our lenses to harden and hence contribute to cataract and macular degeneration. Antioxidants fight against these free radicals and so foods rich in antioxidants should be consumed regularly. Consume a cup of blueberries with your breakfast or have an orange as an afternoon snack.
Omega-3s:
We know that Omega-3 is good for heart but do you know that it can maintain your eyes health as well? It’s present in high quantities in tuna, halibut, salmon, etc. it prevents eye dryness, cataracts, protect tear film, etc. It’s recommended to take 2 or 3 servings a week or take fish oil regularly. Also if possible, cut down the red meat. It results in macular degeneration.
Carrots and Pumpkins:
Carrots, butter squash, pumpkins, etc. contain a carotenoid called beta-carotene. This carotenoid helps greatly in keeping your eyes healthy.
Sunglasses:
We know that UV rays are very much harmful to your eyes. Such rays help in the formation of cataract. Wearing sunglasses with dark lenses is important to filter the UV rays totally but still there is a chance for glasses to allow some light from the sides and from the top. And so, wearing a hat is also recommended.
Heart Rate Elevation:
Few studies have proved that aerobic exercises decrease the pressure inside the eyes and this reduces the risk of glaucoma. 30 minutes workouts elevate your heart rate such as walking, running or jogging, cardio workouts, etc. are recommended.
Multivitamins:
Consider taking foods with antioxidant, vitamin C and E, betacarotene, and few minerals like zinc and copper. It slows down the process of macular degeneration even for patients at high risk of AMD. Not only these few supplements but vitamin B6 and B12 also reduce the risk of cataracts. So, don’t forget to take multivitamins and minerals to prevent eye diseases.
Weight:
Excess weight is related to hypertension, cholesterol, inflammation, etc. and these slow down the blood flow to the eyes. So, those with heavy weight should walk for at least 30 minutes a day and four times a week to improve blood circulation and protect your eyes. So, these are few of those good habits you should start following right from now to protect and keep your eyes healthy.
Are you doing enough to protect your vision?
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