Simple habits to avoid vision disorders and eyestrain | GermanVit.com

Looking at the screens of mobile phones, laptops, etc.. has become necessary these days, whether for the purpose of studying, working, or entertaining!
How can eye health be preserved from the danger it is exposed to from these devices, or even from harmful environmental factors, or with the natural progression of age?

In this article, we review the most important tips and the best foods and nutritional supplements that support eye health and normal vision functions.

Eye
The eye is the organ responsible for sight and vision, and it is one of the most accurate organs in the human body, as well as it is surrounded by very delicate tissues, and it is nourished by very precise optic nerves and capillaries.

Eye functions are affected by multiple factors that may be the result of wrong behavioral or nutritional habits, or others.

Therefore, maintaining eye health at different stages of life, and taking care of its proper nutrition is very important.

Tips for maintaining eye health

Pay attention to proper nutrition:

The nutrients present in your daily food greatly affect eye health and vision, and a balanced diet helps to maintain a healthy weight, and this in turn reduces the possibility of obesity and related diseases such as type 2 diabetes, which is the main cause of poor vision - and in stages Advanced may lead to blindness - in adults.

It is very good if your daily food intake includes one of these items:
Leafy vegetables such as: spinach and cabbage
Salmon and tuna
- eggs
- Nuts
- Beans
Orange and citrus

Drink enough water throughout the day

Quit Smoking:

Get rid of this bad habit to preserve the vital functions of the body and your health in general, and to avoid damage to the optic nerves in particular.
Studies have shown that smokers are more likely to develop cataracts, optic nerve damage, macular degeneration and blindness.

Wearing sunglasses:

Excessive exposure to UVA & UVB rays increases the chances of developing cataracts and macular degeneration, so sunglasses are an appropriate solution to protect the eyes from the danger of these rays.

Avoid staring at screens for a long time.

It is better to set a few times to use screens, because they cause great strain on the eyes, and in the event that you are obliged to look at them a lot by virtue of your work, then you can follow these simple steps to protect your eyes:
- Wear protective glasses to protect your eyes from stress and maintain the health of your vision (you can consult your ophthalmologist to determine the glasses that suit you).
Blink a lot to avoid drying out your eyes, and you can use drops that replace tears.
- Adjust the screen of the device you are using so that your eyes are level with the top of the screen, this allows you to look down a little on the screen in a way that is more comfortable for the eyes.
Adjust the screen brightness to a level that is comfortable for your eyes and avoids strain.
- You can do eye relaxation exercises: so that you relax your eyes every 20 minutes, by looking at a distance of 20 feet for 20 seconds, taking care to take a break from looking at the screen for at least 15 minutes every two hours.

Avoid exposure to dust or polluted air.

Use cold compresses to soothe and relax your eyes from time to time.

Take vitamins and nutrients that support eye health and normal vision

The most important vitamins and nutritional supplements that support eye health:

• Vitamin A:
  It plays an important role in maintaining cornea clarity, and is also a component of rhodopsin (a protein in your eyes that allows you to see in low-light conditions).
  
  
• Vitamin C and Vitamin E:
  Numerous studies have shown that the combination of vitamin C + E effectively slows the progression of cataracts.

• Vitamin B complex:
  An excellent anti-inflammatory, it promotes eye health and provides it with the energy needed to perform its vital functions in an excellent way. It also nourishes the optic nerves and protects them from damage.
  
  
• Lutein and Zeaxanthin:
  of carotenoids; They are pigments found in plants and in the retina of the eye. Eating these elements helps to increase their density in the retina, as they absorb ultraviolet rays and harmful sunlight that may damage the eye.

• Zinc:
  It is a powerful antioxidant, which protects cells from damage and keeps them from the risk of oxidative stress.

• Omega-3 fatty acids:
  It helps in the growth of retinal cells, greatly supporting the health of the eyes, and is also believed to have a role in reducing inflammation and helping the cells of the retina and cornea to recover from damage that may result from exposure to light or with age.