Tips and Tricks for Healthy Eyes

Given the chaos that fills our days, we often forget to take care of the most precious things in life. Our eyesight is a bridge to the world around us—it connects us to our loved ones, allows us to work and enjoy our environment. Yet sometimes we neglect it.

Getting a yearly eye exam and taking eye vitamins are some of the ways you can support your vision. But what else can you do to protect your eyes?

Here are some other essential eye health tips to keep your eyesight in check:

Quantum Health’s Top 5 Eye Care Tips

1) Manage Exposure to Devices and Blue Light

Staring at our electronic devices may cause eyestrain and dry eyes since we tend to blink less while using them. They are also a source of blue light, high-energy wavelengths of light that are part of the visible light spectrum.

Blue light helps maintain our body’s wake and sleep cycle, keeping us alert during the day. However, extended exposure to blue light during the evening may reduce our melatonin production and affect our sleep.

The sun also produces blue light, and so do fluorescent and LED lightbulbs. While our eye structure absorbs most of the ultraviolet or UV radiation from the sun, blue light may go through and reach our retina. Some animal studies suggest blue light can cause damage to retinal cells.

To manage your exposure to electronic devices and blue light:

  • Try to blink often
  • Use eye drops or artificial tears to keep your eyes from drying
  • Adjust your device’s brightness to match the light level around you and increase the contrast
  • Turn on the night-shift setting in the evenings to expose your eyes to warmer tones

2) Exercise Regularly

Physical activity improves our blood and oxygen circulation, which are critical to our eye’s health.

Plus, working out can decrease our risk of diseases or medical conditions that may affect the whole body, like high blood pressure, cholesterol problems, and diabetes.

Find what feels good for you. Go out for a jog or walk, play sports, ride a bike, practice yoga, or dance it away.

3) Wear Shades

Excess exposure to UV light increases our chance of developing issues that can impact eye health.

Keep your eyes protected from UV rays with sunglasses that block 100% of UVA and UVB radiation. Wear your shades on sunny and cloudy days alike, as sunlight can go through the clouds.

Remember: Don’t stare directly at the sun as it can harm your retina.

4) Maintain a Balanced Diet

A diet full of antioxidants, vitamins, and omega-3 fatty acids can help support our eye health. Consume foods rich in these nutrients to support your macula and overall vision, including:

  • Lutein and zeaxanthin (eye-healthy carotenoids): eggs, broccoli, corn, leafy greens like spinach, collards, and kale.
  • Omega-3 fatty acids: salmon, tuna, sardines, nuts, seeds.
  • Vitamin C: oranges, papaya, strawberries, grapefruit, tomatoes, bell peppers.
  • Vitamin E: nuts, seeds, vegetable oils.
  • Zinc: meat, seafood, nuts, seeds.

5) Give Your Eyes a Break

Staring at our devices is not the only action that may cause eyestrain. Focusing on any specific task for an extended period of time without blinking (e.g., driving or reading) may have the same effect.

Give your eyes a rest by practicing the “20-20-20” rule: Every 20 minutes, take a break from what you are doing to look at something located 20 feet away for 20 seconds.

Healthy eyes require more than visiting your doctor once or twice a year. Follow these tips to support your eye care and overall well-being!

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