6 Tips to Improve Your Eye Health

Posted by nutritionist 13/06/2019 0 Comment(s) eye care,

Did you know? Following the rise in childhood myopia, the prevalence of eye diseases in Singapore is expected to increase drastically in the next two decades. It’s time for you to make lifestyle changes to boost your eye health before it’s late. Here are 6 tips that you can follow. 



1. Eat a nutritious diet


Consume more foods rich in lutein, zeaxanthin, vitamins C and E, zinc and omega-3 fatty acids. These nutrients help support eye development and reduce your risk of vision problems like age-related macular degeneration and cataracts.


Food Sources:

  • Kale, spinach and broccoli are good sources of lutein and zeaxanthin.


  • High vitamin C foods include oranges, guava and kiwi.


  • Examples of vitamin E-rich foods are almonds, avocados and sunflower seeds.


  • Foods such as pumpkin seeds, chickpeas and lamb are rich in zinc.


  • Good omega-3 sources include salmon, sardines and walnuts.



2. Rest your eyes at least every 20 minutes when using the computer or other devices. Spending long hours on the computer can result in eyestrain, dry eyes and blurry vision. Apart from taking regular eye breaks, do also ensure your working environment is brightly lit and use an anti-glare screen to reduce glare from the windows and lights.



3. Wear sunglasses when you’re outdoors


Excessive exposure to the sun’s ultraviolet (UV) rays can increase your chances of developing cataracts and macular degeneration in the long run. Make sure that your sunglasses block a minimal 99% of UVA and UVB light, with wraparound lenses for better protection.



4. Go for aerobic exercises


You are recommended to do aerobic exercises (e.g. swimming, cycling and brisk walking) for half an hour 5 times weekly. Such exercises have been shown to raise the amount of oxygen supply to the optic nerve and decrease intraocular ‘eye’ pressure, which helps manage conditions like glaucoma.



5. Quit smoking.


The tobacco chemicals cause damage to the blood vessels in your eyes, elevating your risk of age-related macular degeneration, cataracts, and other vision problems. What’s alarming is that smoking can double your likelihood of vision loss in later life.


6. Go for an eye check once every two years, unless advised otherwise by your eye doctor. Regular eye checks are essential as they can detect your vision problems early, enabling them to be treated more easily. 



You may like:


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