As we age, our bodies undergo a variety of changes – from aching joints to wrinkles and white hair. So, it is no surprise that our vision too tends to deteriorate as we get older. This involves losing the ability to distinguish between colours, needing more time than usual to adjust to changing light levels, as well as trouble seeing things that are too close or far.
A lot of us end up wearing glasses or contact lenses for clearer vision. Moreover, the comorbidities that usually come with old age, such as high blood pressure and diabetes, increase the risk of eye diseases. Now we all know that poor vision can result in restricted mobility, which is crucial to maintain your quality of life. So, what can you do to keep your eyes healthy and your vision sharp? Well, quite a bit – here are seven ways you can boost your vision and improve your eyesight.
Eat healthy
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Eating a healthy and balanced diet is not only good for your health but also your eyesight. So, make it a point to include plenty of fresh fruits and vegetables in your daily diet.
Kale and spinach can help lower your risk of long-term eye diseases. Fish, especially salmon, is great for eye health as it is rich in omega-3 fatty acids. Nuts and seeds like almonds, walnuts and cashew are also considered beneficial for eyesight.
Citrus fruits like oranges are packed with Vitamin C, which is considered crucial for eye health. Meanwhile, orange-coloured fruits and vegetables such as carrots, sweet potatoes, and mangos are high in beta-carotene, which is known to aid eye health.
Protect your eyes
We know basking in the sun feels great, especially during winters, however, it can cause damage to your eyes. So, whenever you step out in the sun, make it a point to wear sunglasses that help block the harmful ultraviolet (UV) rays.
When shopping for sunglasses, choose one that offers protection from both UVA and UVB light. You could also opt for polarized lenses as they help reduce the glare from direct sunlight. Throw in a hat with a wide brim to reduce your side exposure to the sun.
Go for regular eye exams
Regular eye exams not only ensure that your prescription glasses are up to date but also help detect eye diseases early. Early detection of eye diseases or general health conditions such as diabetes can help you treat/manage them before things get complicated. If you have trouble seeing with the current prescription or have a blurry vision, make sure you let your ophthalmologist know.
Get enough sleep
Sleep deprivation can result in dry eyes, itchiness, and redness. When you get a good 7-8 hours of sleep, your eyes get the much-needed rest and lubrication. This helps clear out any trapped irritants such as pollen and dust.
Getting a good night’s sleep can do wonders for you. So, make it a point to adjust your daily routine such that you get enough sleep at night.
Take a break from screens
If you are someone who spends a lot of their time on screen, make it a point to take breaks in between. Give your eyes a chance to relax, use eye drops if necessary to soothe irritated eyes.
When viewing a screen, remember to adjust the lighting so that it minimizes the glare on the screen. Take a break every 20-30 minutes to focus on a distant object and try to blink more frequently.
Incorporate regular exercise
Exercise helps improve your blood flow, which increases the amount of oxygen that circulates through your body — including your eyes. This can help improve the quality of your vision and prevent future eye diseases. Exercise also helps keep your weight in check, reducing the risk of lifestyle diseases and heart conditions.
You don’t have to put your body through anything strenuous as any type of exercise at this age is beneficial. You could make it a mix of yoga and walking or any other lighter form of exercise.
Use good lighting
As we age, we need more light to see better than when we were younger. When you have to squint to see, it can cause a strain in your eyes. This is why it is important that you keep your surroundings well-lit. For knitting, reading, or any other similar activity, it is recommended to use a direct light source such as from a table lamp.
