Good vision helps us maintain all our daily tasks from reading to driving and socialising. Spending
time online, poor diets and ageing are all factors that can cause eyesight to deteriorate. A regular eye exam is the best way to protect your eyesight, through early detection of issues. However, there are important steps you can take to help keep your eyesight at its best for as long as possible.
1. Regular exercise is vital to improves blood circulation, which improves oxygen levels to the eyes and the removal of toxins.
2. Smoking increases your risk for a variety of health conditions affecting the eye. Give up smoking as it exposes your eyes to high levels of oxidative stress.
3. Wear sunglasses to protect your eyes from harmful ultraviolet (UV) light, choose sunglasses with both UVA and UVB protection.
4. Reduce your exposure to blue light, which can have damaging effects to the eyes. It’s called blue light because the wavelengths emitted are near the blue part of the spectrum. LED lighting and digital screens radiate blue light, which damages eye cells (oxidation) When you’re on your computer. Keep your computer screen within 20-24” of your eyes, adjust lighting to minimise screen glare, take a break every 20 minutes to focus on an object 20ft away for 20 seconds. You could also try wearing blue light glasses or get blue light filter on your prescription lenses.
5. Diet is vitally important as eyes are unique and have their own set of nutritional needs. As part of your healthy diet, choose foods rich in antioxidants, like vitamins A and C, like leafy, green vegetables and fish. Many foods especially fatty fish, such as salmon contain essential omega-3 fatty acids that are important to the health of the macula, the part of the eye responsible for central vision.
6. An inadequate intake of antioxidants, consumption of alcohol or saturated fats may create free-radical reactions that can harm the macula, which is the central part of the retina. High-fat diets can also cause deposits that constrict blood flow in the arteries. The eyes are especially sensitive to this, given the small size of the blood vessels that feed them.
7. Meso-zeaxanthin, lutein from marigolds, and zeaxanthin are referred to as carotenoids and are important nutrients for eye health, these eye nutrients are concentrated in the macula and help eyes filter blue light and serve as natural sunblock for the eyes. Lutein and zeaxanthin cannot be produced by our bodies on their own, so they must be obtained through diet. This can be difficult as foods containing lutein and zeaxanthin need to be eaten daily in exceptionally large quantities every day to obtain adequate levels. For example: 1kg of broccoli or 20 eggs! Consider a supplement such as Macu Complete, which contains four macular carotenoids combined with Omega 3, vitamin C, Zinc, copper, B vitamins, vitamin E and grape seed. It builds upon the science and research into eye health combining twelve nutrients in a one-a-day formulation.