7 Rules You Must Follow to Maintain Good Eyesight for Years

(Reading time: 6 minutes and 20 seconds) In the hustle and bustle of modern life, we often take our eyesight for granted until it starts to falter. Yet, with simple adjustments and mindful practices, we can significantly prolong the health of our vision, ensuring clarity and comfort for years to come. From optimizing lighting choices to nourishing our bodies with essential nutrients, and from protecting our eyes from harmful UV rays to embracing regular check-ups, there’s a wealth of strategies to safeguard our precious sense of sight. Join me as I delve into seven indispensable tips for preserving and enhancing your eyesight, empowering you to navigate the world with clarity and confidence. Whether you’re striving for sharper focus, seeking relief from digital eye strain, or aiming to ward off age-related conditions, these insights will serve as your guide to maintaining optimal vision wellness throughout your lifetime.

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We know how important good vision is for the comfort of our lives, but we often truly appreciate it when our eyesight starts to deteriorate. However, simple changes can significantly delay this moment.

To understand why eyesight is so important, it’s worth realizing that up to 80 percent of the information from the surrounding world reaches us through our eyes. Vision problems not only result in greater effort during work or reading but also affect daily functioning.

Poor eyesight can lead to giving up activities such as driving or cycling, and many people even avoid going for a walk for fear of stumbling. However, nowadays, the possibilities for correcting vision or treating eye diseases are so vast that help is available to almost everyone. What can you do to maintain good vision well into old age? Here are some key tips!

1. Opt for Warm Light

We spend many hours under artificial lighting. The most harmful for the eyes is cold and harsh light, especially LED. Objects seen in such light appear pale, leading to eye strain, fatigue, and dryness of the eyes. Such bulbs can also cause headaches due to light flickering.

How to Choose Eye-Friendly Lights?

The color temperature of light is important, expressed in Kelvin – this information can be found on the bulb packaging. For the eyes, the most pleasant color temperature is warm (around 3000 K) and neutral (around 4000 K – similar to daylight). The higher the value, the colder the light.

Another factor is intensity – for reading, choose bulbs with a brightness of about 800 lumens and position the lamp so that it doesn’t shine directly into the eyes. The more diffuse the light in the room, the better for the eyes.

  • If you have LED bulbs, such as ceiling lights, make sure they are shielded by a strip or lampshade to reduce flickering.

2. Nutrition for Good Eyesight

  • Two nutrients are especially important.
    • Lutein: Its main task is to protect the eye from harmful UV radiation. It accumulates in the retina, and if there is not enough of it, degeneration of the macular may begin, leading to deteriorating vision. The older a person gets, the greater the need for this substance. The highest levels of lutein are found in kale, spinach, and egg yolks.
    • Beta-carotene: Deficiency of this substance can lead to night vision problems. It is abundant in carrots, sweet potatoes, red peppers, and tomatoes.

3. Wear Dark Sunglasses

  • Throughout the year, on every sunny day. Be sure to buy them from an optician, not just a regular store. This guarantees that they have UV filters and only then do they protect the eyes from harmful radiation. Dark glasses without a filter cause even more damaging rays to reach the dilated pupils.
    • At the beach or in the city, ordinary lenses are sufficient – brown or gray. However, it’s worth investing in photochromic coating (they darken or lighten depending on the light intensity).
    • If you’re a driver, you need polarized lenses to block reflections from flat surfaces like asphalt or car windows, which can disrupt vision, potentially hazardous while driving.
    • If you only wear glasses for reading, you can buy clip-on sunglasses for your corrective lenses.

4. Hydrate Your Eyes

  • Dry eye syndrome is a problem for many, especially those who work long hours on computers. If you experience a feeling of sand under the eyelids, itching, and burning after staring at a screen for a few hours, your eyes tear up after going out into the cold air or windy weather, you probably have dry eye syndrome.
    • Use artificial tears, which are components of many moisturizing eye preparations. Buy those that do not contain preservatives and instill 1-2 drops into each eye several times a day.
    • If you have allergies, choose eye drops with added ectoine – a substance that reduces irritation of the conjunctiva.

5. Regular Eye Check-ups

  • Mandatory every 2-3 years. With age, you should increase the frequency of such visits, and after reaching 50-60 years old, you should visit an ophthalmologist annually.
    • What does an eye examination involve? It’s short and painless, but before it, it’s necessary to dilate the pupils with special drops – this effect lasts for about an hour, so don’t drive yourself to such an appointment. The most commonly used method is indirect ophthalmoscopy – the doctor carefully examines the inside of the eye using special lenses or a mirror. This allows them to detect any abnormalities, including diseases such as hypertension or diabetes.

6. Treat Your Eyes

  • The most common age-related diseases include:
    • Cataracts, which is clouding of the eye’s lens. Objects appear blurry as if seen through a foggy window.
    • Glaucoma – a condition associated with damage to the optic nerve, sometimes also with increased pressure inside the eye. This disease often progresses without symptoms, but when advanced, it causes irreversible restriction of the visual field.
    • Age-related macular degeneration (AMD) – this disease most often occurs in patients over 60 years old. The main symptoms are reduced visual acuity, image distortion, and the appearance of dark spots in the field of vision.

7. Relax Your Vision

  • Just spending 10 minutes a day on this simple training can yield significant results – you’ll see much better and sharper.
    • Sit and look straight ahead, relax your forehead muscles. Then, without moving your head, only using your eye muscles, try to look as far as possible in one direction. Do this very slowly for 1-2 minutes.
    • Place a sheet with an irregular shape drawn on it on the wall about 1-1.5 meters away from your eyes where you work. If you paint it blue, it will look like a lake. When you feel eye strain, outline its contours several times with your eyes (the shoreline).
    • Rest your elbows on the table, close your eyes, cover them with your palms. If your eyes are very tired, at first, you’ll see various colors or shades of gray. Stay in this position until the image becomes completely black. Breathe calmly and do not strain your eyes. Remove your hands and open your eyes only after 2-3 minutes of seeing deep blackness.

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