Wouldn’t it be nice if you had the eye of an eagle? If you had such vision, you wouldn’t have a hard time finding things, looking at signs, or even reading through this article, to begin with. But whether you like it or not, your vision tends to deteriorate over time, especially when proper eye care is not in place.
If you’re nearing your twenties or already in it now, you’re particularly more exposed to several factors that could affect your vision such as eyestrain, pollution, and unhealthy lifestyle, among others.
Loss of sight, for one, is a result of eye muscles failing to work properly. Those tiny muscles surrounding your eyes are mainly responsible for changing the shape of your eyes, as well as your eye lens to help you scan objects and focus them correctly on the retina.
Eyecare Tips for Young Adults
On the bright side, there are things you can do to take care of your vision and have a better eyesight in just 30 days.
1. Perform eye exercises
As with the other muscles in your body, your eye muscles need exercise for them to stay in shape and regain their strength and flexibility. For starters, here are some exercises you can do daily.
Palming – This gives your eyes its much-needed break from looking at anything for too long. You just have to gently rub your hands together until they feel warm and place them with the cup of your palms over your eyes, making sure your palms are not pushing any pressure on your eyeballs.
Blinking – By simply blinking every three to four seconds, you can stimulate moisture in your eyes. Do this exercise for about two minutes.
Eye rolling – This can be done on a number of motions or ranges such as up and down, side to side, in circles, or diagonal (right-high, left-low, left-high, right-low). Rolling your eyes for 10 times helps strengthen your eye muscles so that they can pull your eyes and eye lens well enough to focus on the objects around you.
2. Make eye washing a habit
Needless to say, you have to keep your eyes clean from impurities such as dust particles, and eye washing is the simplest, easiest, and cheapest way to do it. You just have to gently splash your eyes with cold water four to five times a day.
However, before washing them, you should keep in mind to give your eyes enough rest, especially when you’re always in front of the computer.
Eye washing or eye cleansing is also a way for your eyes to be soothed and moisturized after prolonged exposure to heat, light, or airborne pollutants.
3. Get Vitamin D
As you age, you need higher levels of Vitamin D in your blood to prevent age-related macular degeneration (AMD), a condition marked by deterioration of the retina’s central area. There is proof that adequate doses of Vitamin D are an antidote to certain disorders such as myopia (nearsightedness), cancers, and other common diseases.
To get the recommended amount of Vitamin D, you may soak under the sun for at least 20 minutes thrice a week, take Vitamin D supplements daily in 5,000 UI, or eat fatty fish and fish liver oils since they are rich in Vitamin D.
Having a Vitamin D-rich diet has direct benefits to giving your eyes the nutrients they need to help them function properly.
4. Take breaks from using gadgets and have proper viewing or reading habits
Eye strain can be caused by a number of things such as prolonged viewing of a computer screen or TV, reading, driving, and even wearing corrective eyewear (especially minus lenses or distance glasses that work by moving distant objects closer).
Eye strain can cause headaches, blurry vision, eye irritation, and pain in the neck, shoulder, or back areas. In worst case scenarios, eyestrain may result in cataracts and AMD.
You could avoid eyestrain by following proper distance and position when looking at digital devices, adjusting the source or brightness of light, and wearing the right eyewear, among others.
5. Follow the 20-20-20 rule
You already know the value of having a good eyesight, but you may not be doing enough to protect it from any damage. If you reduce the time you spend on any activity, for instance, you get to avoid giving your eyes that feeling of tiredness from focusing intensely on something.
Simply follow this: every 20 minutes, look at something 20 feet away for 20 seconds.
The 20-20-20 rule is one way to avert damage to your eyesight, as you give your eyes a 20-second break every 20 minutes to refocus on some other object that’s at least 20 feet away from you.
6. Supplement your diet with lutein
No one can overemphasize the importance of eating nutritious food for one’s overall well-being, and the principle is the same for keeping your eyes healthy. Your eyes specifically need lutein, a type of carotenoid antioxidant that helps protect your eye lens from free radicals brought about by exposure to the sun or blue light. Free radicals need to be put under control or they can cause macular degeneration and cataracts.
Studies point to the benefits of consuming 10 mg of lutein or more daily, which you can obtain from edibles such as kale (one cup of kale alone can give you more than 22 mg of lutein), spinach, broccoli, corn, eggs, papayas, green beans, and other greens. You can also take lutein in supplement form in doses not exceeding 15 mg each day.
7. Quit smoking
The chances of having poor vision may be reduced by eliminating undesirable habits such as smoking. Smoking causes narrowing of blood vessels—denying the eyes of enough blood supply, which may, in turn, trigger macular degeneration.
8. Balance your time in front of the computer or gadgets to avoid digital eye strain
You’ve heard it before: too much of anything is bad. In particular, excessive exposure to computers and other gadgets causes serious strain on the eyes because you have to deal with constant movement, changing images, glare, flicker, and other less than ideal elements when you use them.
If you can’t avoid using gizmos altogether, try to at least lessen the time you spend on social media and other less important forms of recreation. Try doing worthwhile, healthy activities instead such as walking, running, going outside, and exercising.
9. Consult a doctor and do not ignore eye symptoms
It’s a no-no to assume that there is nothing wrong with your eyes until more serious conditions start showing up. If you notice that you have repeated episodes of eyestrain or eye irritation, you should see an eye doctor right away.
More ideally, you should plan for regular eye checkups twice a year or undergo a comprehensive eye exam once every two years even in the absence of eye symptoms.
10. Wear proper eyewear
When going outdoors, you can opt for sunglasses that fit well around the eye area to block UV rays and prevent them from getting into your eyes.
Meanwhile, there are eyewear pieces that you can use indoors when you’re in front of digital gadgets or computer screens. Be sure to keep your glasses or contacts prescription up to date. Ask your doctor too for the right kind of tint or coating for your lenses that are most suitable for your eye condition.
Doing these practical steps as early as possible goes a long way when it comes to ensuring the health of your eyes. With a good vision, you can do more things in life with fewer or no restrictions at all.