According to a study conducted by the Max Planck Institute with people from thirteen different cultures, 80% of the sensations we recognize are perceived through the eyes. According to the World Health Organization (WHO), in 2020 the number of people with visual impairments could be about 360 million, including 80 to 90 million going blind. The good news is that, according to the WHO, 80% of cases of blindness are avoidable because they are the result of preventable conditions, meaning they can be treated. A healthy and proper diet affects vision by helping to reduce the risk of glaucoma, cataracts and macular degeneration.
Eye Health Products
We should eat more vegetables, fruits and berries. Eating a diet rich in fruits and vegetables of all colors affects our overall health as well as the health of our eyes. Experts say that cataracts are caused by an imbalance in the body between free radicals and antioxidants. The two best protective antioxidants, lutein and zeoxanthin, reduce the risk of glaucoma and cataracts. Therefore green leafy vegetables such as green cabbage, spinach, celery, wild cabbage and lettuce should be on the menu. Steaming these foods is recommended to avoid loss of lutein during cooking. Lack of vitamin A in our diet can lead to dry eyes, corneal ulcers, blurred vision, and even blindness. The best foods we should include in our daily diet to improve eye health include:
· Carrots – contains beta-carotene, a carotenoid pigment that our body converts into vitamin A. · Green leafy vegetables, such as cabbage, spinach or chard, reduce the risk of cataracts by 30% due to the high content of vitamin K. · Freshly made juices from fruits, berries and vegetables not only help to maintain good vision, but also in complex therapy to treat eye diseases.
♦ As a prevention and treatment for cataracts, take a mixture of juices of carrots (take four times more than the rest of the ingredients), celery, parsley and endive leaf lettuce in half a glass three times a day before meals. ♦ Consume a mixture of carrot and parsley juices. ♦ For the prevention and treatment of myopia, astigmatism and farsightedness, use not only the listed juices, but also cucumber, beetroot, juices of spinach and cilantro leaves, dill, blueberries, and also eat them fresh. For example, due to the very high amount of provitamin A, cilantro helps maintain good vision in old age and prevent blindness at night. ♦ Blueberries enhance visual acuity, relieve eye fatigue during hard work. Fresh blueberries and jam from it, use three tablespoons every day. Drink an infusion of blueberry leaves three to four times a day for a month, then take a break. Cherry berries have a similar effect. ♦ Orange juice is the food of champions. It gives our body a large amount of vitamins in one glass. In addition to keeping us healthy and strong, it helps maintain healthy eye vessels, reduces the risk of cataracts, and helps reduce visual acuity loss. Fresh pieces of fruit have the same effect. — Black chocolate contains flavonoids, which protect and improve blood supply to blood vessels, and also maintain the cornea and lens in a normal state. In addition, it helps lower blood pressure in people with hypertension, which is very beneficial for patients with glaucoma. — Nuts. Vitamin E from nuts and, to a greater extent, peanuts, are very important for vision. Peanuts prevent damage to blood vessels, and vitamin E delays the appearance of cataracts and macular degeneration. Low levels of vitamins and fatty acids in the body can cause severe damage to the blood vessels, which eventually causes blindness. — Kinoa. Ophthalmologists recommend eating whole grains like quinoa. This South American seed and its many benefits have recently revolutionized cuisines around the world. Also, a low glycemic index diet helps reduce the risk of developing age-related macular degeneration of the retina, one of the most common eye diseases that causes blindness. For this reason, whole grains are preferred over refined carbohydrates (foods made from white flour). — salt reduction in food is good for the eyes. A diet high in sodium poses a risk for cardiovascular disease and also increases the risk of cataracts. A diet that includes all of these foods will help you maintain healthy vision for a longer time. The best part is that you not only take care of your eyesight, but also protect your skin, hair, nails and help your body maintain the right weight. Changing lifestyle and diet is not easy, but it is important for health. Remember to make periodic visits to the ophthalmologist. And if necessary, take vitamins.
Do not forget to carry out regular eye examinations
Our eyes are active from the moment we wake up until we fall asleep in bed, but many people pay attention to the health of their eyes only when they cause discomfort. This is the wrong approach. The eyes require daily care to avoid infections, fatigue, or more serious illnesses.
Scientists say that any fruits and vegetables are good for the eyes. Vitamins A and C, as well as magnesium, are fundamental for the development of vision, although they cannot replace regular eye examinations. Since in the weakening of vision, which can happen at any age, the hereditary factor and non-compliance with certain rules play a significant role.
Everyone who is examined by a doctor warns himself against possible loss of vision. Especially in children, because it can lead to poor school performance. In adults, the progression of diseases such as myopia, astigmatism and the initial stage of cataracts is controlled.
It is impossible to live without computers, tablets or TV, but the eyes often suffer because we misuse these devices and do not use them correctly.
The following tips and tricks will help keep your eyes healthy and see more clearly:
· Choose good comfortable lighting for reading, work or study (soft background light). · Take regular breaks at work when you have to see close and visually complex objects. Blink frequently, close your eyes, and rest when you feel tired or dry. For dry eyes, use eye drops prescribed by an ophthalmologist, the so-called artificial tear. It is also recommended to reduce the brightness of the screens and adopt the correct posture. · Watch TV at a distance of no closer than two meters, and for a computer, the best distance is no closer than 50 centimeters. Avoid glare from television and computer screens. Place the TV or computer screen in a location where the screen does not reflect light. Some people find it easier to work with a computer in a dimly lit room. In this case, you can not look at the screen in the dark – this causes severe eye fatigue. Others use special anti-glare filters that are placed on the computer screen. · Use safety goggles for hazardous tasks. · Wear UV-blocking glasses to protect your eyes from excessive sunlight. Excessive exposure to ultraviolet rays can damage the retina and lead to permanent vision loss, which can increase the risk of developing cataracts. · Avoid smoke, dust and gas that irritate your eyes. Get regular check-ups with an ophthalmologist. A visit to the doctor every year is most advisable, even if you have not found any vision problems. As for children, experts recommend starting a trip to the ophthalmologist from the age of three. · Watch out for certain diseases that significantly affect visual impairment, especially after the age of 40. Prevent diabetes by maintaining normal blood glucose levels. Monitor blood pressure, prevent the development of hypertension. Also regularly check the level of cholesterol in the blood, so as not to miss the development of atherosclerosis. · There are various exercise methods to relax the eyes during and after a busy day, choose one of them.
Exercises for relaxation
♦ Every 20 minutes, while in front of the monitor, look away for 20 seconds at a distance of about 6 meters without focusing on anything. ♦ Close your eyes without squeezing and relaxing your eyelids. Cover them a little with your hands. ♦ It is important to exercise to increase blood circulation in the eyes. To improve blood circulation, before covering your eyes with your hands, rub your palms well, and you will feel how the heat from the hands passes to the eyelids, while the eyes relax. Also, when washing, splash cold water on your eyes up to 40 times.
Remember, to take care of your vision and keep it for many years to come, you need to take a set of simple measures through proper nutrition, leading a healthy lifestyle, periodic check-ups with an ophthalmologist, regular exercise, and reducing the time in front of the digital screens that we use daily.