Sight is one of the most precious senses we possess. Our eyes work for us every day, processing thousands of images and allowing us to work, enjoy free time and experience all the emotions of life.
It seems obvious to say, but it is very important to take care of your eyes, preserving visual well-being, to avoid any kind of problem in the short and long term. Reminding you that your trusted ophthalmologist is always the best source of advice tailored to you, we present 6 tips and good habits to improve your vision.
Table of conents
Regular vision checks
Having a regular eye checkup is perhaps the most important advice as it will not only determine your visual health but can be instrumental in preventing eye disease. Regardless of the subjective symptoms, it is especially recommended for the little ones to undergo periodic and thorough routine eye checks. As you can read on the document released by the Italian Ministry of Health, in children eye examination is recommended:
- Within 3 years (entry to kindergarten)
- Before the age of 6 (entry to primary school)
- 12 years old
Up to the age of 14, an eye examination every 1-2 years is recommended, always according to the opinion of the pediatrician and / or treating ophthalmologist. In young adults, checkups can be done every two years while also for the elderly the advice is to carry out an annual visit.
Maintain a healthy lifestyle
Eating well and healthy every day is essential not only for maintaining healthy eyesight but also for improving the quality of life. Taking a variety of vitamins and components found in certain foods will help protect your eyes and strengthen vision.
- Vitamin A (also known as retinol) is an essential vitamin for vision and its absence or low intake can cause a reduction in vision. Among the foods rich in vitamin A we find: whole milk, cheese, butter, egg yolk, carrots, green leafy vegetables and orange fruit. Taking them reduces the risk of cataracts and macular degeneration, as well as dry eyes.
- Vitamin B (especially B1, B2, B6, B12 and folic acid) prevents all degenerative eye diseases and supports the eye muscles. All B vitamins are found in beans, eggs, spinach, leafy vegetables, and grains.
- Vitamin C is notoriously considered a “natural shield” against disease and infection. Vitamin C not only prevents cataracts and age-related macular degeneration (or AMD), but can also slow the loss of visual acuity. The foods richest in vitamin C are kiwis, citrus fruits, red fruits, lettuce, tomatoes and peppers.
- Vitamin E has an antioxidant effect which helps to curb macular degeneration and cataracts. It is found in almonds, avocados, hazelnuts, soy, saffron, olives and olive oil, whole grains, and spinach.
Other important tips are to drink at least two liters of water a day, take a walk outdoors when possible and sleep at least seven to eight hours every night.
Always choose the right glasses
Among the most common mistakes that are often made when buying eyeglasses and sunglasses, there is that of devoting much importance to the frame and not dwelling on the choice of materials, geometries, and lens treatments.
Again, always rely on professionals who put your health first. If, on the other hand, you are undecided on the choice of models, read our in-depth analysis on which eyewear to choose based on the shape of your face.
Take short breaks from digital screens
We spend more and more time in front of electronic devices (computers, smartphones, TVs) for work and leisure. This means that our eyes are constantly forced to focus on the same distance on an illuminated surface and, in the long run, the eye muscles suffer from this increasingly widespread habit.
This overexposure is called Computer Vision Syndrome, 75% of users suffer from it, and we realize its consequences, especially after the holidays, when the eye has to get used to so much stress.
A good habit to prevent fatigue is the “20-20-20 rule“: for every 20 minutes you spend looking at a screen, you should look at something 20 feet away (or about 6 meters) for 20 seconds, blinking so that the eye is well lubricated. Following this rule will be a great way to remember to take frequent breaks and in this way you will be able to reduce eye strain caused by digital screens.
Furthermore, if you regularly work on the computer or if gaming is your passion, you could also try to use anti-blue light glasses: the use of glasses with blue light blocking action is of primary importance if you want to safeguard your own view. For those who see well, a neutral lens equipped with this filter can be useful, for those who have problems related to sight there are dedicated solutions.
Protect your eyes from UV rays
UV light puts tremendous stress on our eyes, not only on sunny days but also on cloudy ones. Just like the skin, the eyes can also “burn”, even causing permanent damage to the retina. In the worst case, this could lead to other problems such as cataracts or, even years later, senile maculopathy.
Protecting your eyes from UV rays is probably one of the easiest tips to follow: just wear your favorite pair of sunglasses! Make sure you choose glasses that block 100% of UVA and UVB rays.
Do some simple exercises for tired eyes
Find 10-15 minutes to dedicate to simple gestures that will give your eyes immediate relief. A series of exercises and movements to tone the eye muscles, improve blood flow, oxygenation and natural tear production.
- Sit comfortably and relax your shoulders. Look up and then down, towards the tip of the nose. Look as far as possible to the left, then to the right. Slowly and gently move your gaze to the upper left, then slowly to the lower right. Repeat this movement, starting from the top right and moving down to the left. This is a real eye stretch. Slowly repeat all the exercises three to four times.
- Squint your eyes and blink several times. To relax, place your palms over your eyes and breathe slowly. This movement allows to oxygenate the lens and to relax all the ocular muscles, giving new hydration to the eyes.
- Close your eyes. Gently stroke the upper lid from top to bottom with your finger and the lower lid from bottom to top until you reach the point where the lids meet. Repeat the operation several times. Finally, massage the eyelids with inward movements, towards the nose.
Our suggestion, as always, is to follow the recommendations of the specialist.