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healthy eye tips نکات مربوط به مراقبت از چشم

healthy eye tips نکات مربوط به مراقبت از چشم

Don’t take your eyes for granted. Take these easy steps to keep your peepers healthy.

1)     Eat Well

Good eye health starts with the food on your plate. Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems like macular degeneration and cataracts. To get them, fill your plate with:

  • Green leafy vegetables like spinach, kale, and collards
  • Salmon, tuna, and other oily fish
  • Eggs, nuts, beans, and other nonmeat protein sources
  • Oranges and other citrus fruits or juices

2)     Quit Smoking

It makes you more likely to get cataracts, damage to your optic nerve, and macular degeneration. If you’ve tried to kick the habit before only to start again, keep at it. The more times you try to quit, the more likely you are to succeed. Ask your doctor for help.

3)     Wear Sunglasses

The right pair of shades will help protect your eyes from the sun’s ultraviolet (UV) rays. Too much UV exposure boosts your chances of cataracts and macular degeneration. Choose a pair that blocks 99% to 100% of UVA and UVB rays. If you wear contact lenses, some offer UV protection. It’s still a good idea to wear sunglasses for an extra layer.

4)     Look Away From the Computer Screen

Staring at a computer or phone screen for too long can cause:

  • Eyestrain
  • Blurry vision
  • Trouble focusing at a distance
  • Dry eyes
  • Headaches
  • Neck, back, and shoulder pain

To protect your eyes:

  • Make sure your glasses or contacts prescription is up to date and good for looking at a computer screen.
  • If your eye strain won’t go away, talk to your doctor about computer glasses.
  • Move the screen so your eyes are level with the top of the monitor. That lets you look slightly down at the screen.
  • Try to avoid glare from windows and lights. Use an anti-glare screen if needed.
  • If your eyes are dry, blink more.
  • Rest your eyes every 20 minutes. Look 20 feet away for 20 seconds. Get up at least every 2 hours and take a 15-minute break.

5)     Wash off makeup before bed

Makeup can cause a lot of problems for your eyes during your regular daytime hours as it is―causing irritation and dry eyes for contacts wearers or leaving deposits on the surface of your eye―so only image the effects that can come with leaving makeup resting on your eyes all night long. The side effects that come with sleeping in makeup can include itchy, bloodshot eyes, an allergic reaction or even a full-blown infection if you are not careful.

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