Our overall wellbeing can be influenced by the health of our vision.
Last week we discussed some tips for optimal eye health. In today’s podcast we recapped the importance of alleviating eye strain by following the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds) and of taking regular breaks, and adjusting screen brightness, to reduce digital eye strain.
Some other tips include:
Stay hydrated and get enough sleep – we need to drink enough water to help prevent dry eyes
Exercise regularly to maintain good blood circulation and reduce pressure in the eyes
Quit smoking as it increases the risk of cataracts and macular degeneration.
It is also important to get regular eye checkups for the detection of early signs of diseases like cataracts, glaucoma, and macular degeneration before they lead to permanent vision loss.
Some of the key nutrients for eye health include:
- Vitamin A, or its precursor Beta-carotene – both are essential for night vision and preventing dry eyes. Sources: Carrots, sweet potatoes, liver, spinach, kale
- Lutein & Zeaxanthin – helps protect against blue light and reduce the risk of macular degeneration. Sources: Leafy greens (spinach, kale), eggs, corn, peppers.
- Vitamin C – supports blood vessels in the eyes and may reduce cataract risk. Sources: Citrus fruits, bell peppers, strawberries, broccoli.
- Vitamin E – protects eye cells from oxidative stress. Sources: Nuts (almonds, sunflower seeds), spinach, avocado.
- Zinc – supports retinal health and helps Vitamin A function properly. Sources: Meat, shellfish, legumes, nuts, seeds.
- Omega-3 Fatty Acids – helps reduce dry eye symptoms and support retinal health. Sources: Fatty fish (salmon, mackerel), flaxseeds, walnuts.
- Bilberries – may help improve vision, including night vision, and eye strain. Bilberries contain anthocyanosides, which may be beneficial for people with vision problems
Next week we will end this series with a discussion on the importance of amino acids in eye health as well as the best amino acids to use for various eye conditions.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 16 January 2025 to learn more. Listen to my next interview on Thursday at 7.45am.