Holistic ways to improve eye health

How do we mantain perfect eye health?

How precious is it to have perfectly healthy eyes? Do you do how important it is as much as we should upkeep as like of health? However, very sad to say, many individuals neglect eye maintain and health.

Many youngsters are lying on the bed every night and still straining their eyes on smartphones.

Ever since the COVID pandemic hits the world in early 2020, many countries have quickly pivoted into the digital and e-commerce platform. Many countries have a locked-down period, but we ensure all communication is still ongoing via digitalization.  Thus, we glue ourselves now almost 2 to 3 times more of our daily time on screens. Be it a smartphone, laptop, these lights are truly unhealthy,

Nobody has realised the true myth is we really must upkeep our eyesight from now as we are straining it by 3 times more. Many eye illnesses surface out around 50 to 55 onwards.  With the rate we are escalating, our eyesight will project more issues around age 40 or earlier in near future. 
We don’t know if that’s true, but what we do know how important having perfectly healthy eyes—excellent vision and clear eyes, free of pain or other symptoms—are crucial to your health

How does human eye sees?

https://www.the-scientist.com/the-basics/the-eye-36746
  1. Light passes through the cornea at the front of your eye until it hits the lens.
  2. The lens then focuses the light on a point at the very back of your eye in a place called the retina.
  3. Then, photoreceptor cells at the back of your eye turn the light into electrical signals, while the cells known as rods and cones pick up on motion.
  4. The optic nerve carries the electrical signals to your brain, which converts the signals into images.

Why it is important to have healthy Retina?

https://www.researchgate.net/figure/Diabetic-retinopathy-affected-eye-as-compared-to-that-of-the-normal-eye_fig1_275029242

Adapted from Why is a Healthy Retina Important? | Optical Masters

In working-age adults, diabetic retinopathy is the leading cause of vision loss.  According to a study led by researchers at the Singapore Eye Research Institute (SERI) in 2015, diabetic retinopathy has to date claimed the sight of more than 600 Singaporeans, lose their eyes.

Taking good care of your early eye symptoms is a direct sign tor indicative of early chronic health conditions too. 

Many individuals will tend to protect their eyes from the sunlight. Getting out in the sun is important for your general health, but you need to protect yourself. Never look at the sun directly, even when something exciting such as an eclipse is happening. Doing so can cause irreversible damage to your eyesight and even lead to blindness. Looking at all smart device screens in the modern world is as much very damaging for the eyes too.


How our brains process reality

First, it’s important to remember how you’re able to see images in the first place. Adapted from How the Human Eye Sees (webmd.com), we take a look at common eye issues we have today.

https://www.psypost.org/2017/03/brain-sees-world-3-d-scientists-record-visual-cortex-combining-2-d-depth-info-48449

7 early signs for Eyes issues

  1. Watery or Dry eyes
  2. Blurred or Double vision
  3. Tired Eyes/Itching Eyes ( keep rubbing or straining forehead)
  4. Headaches
  5. Increased sensitivity to light
  6. Difficulty concentrating
  7. Sore neck, shoulder and back

Common causes of eyestrain include:

  • Looking at digital device screens
  • Reading without pausing to rest your eyes
  • Driving long distances and doing other activities involving extended focus
  • Being exposed to bright light or glare
  • Straining to see in very dim light
  • Having an underlying eye problem, such as dry eyes or uncorrected vision (refractive error)
  • Being stressed or fatigued
  • Being exposed to dry moving air from a fan, heating or air-conditioning system

Computer and digital device overuse

https://unsplash.com/photos/I–YyrXUphc

Extended use of computers and other digital devices is one of the most common causes of eyestrain. The American Optometric Association calls this computer vision syndrome or digital eyestrain. People who look at screens two or more hours in a row every day have the greatest risk of this condition.

Computer use strains eyes more than reading print material because people tend to:

  • Blink less while using computers (blinking is key to moistening the eyes)
  • View digital screens at less than ideal distances or angles
  • Use devices that have glare or reflection
  • Use devices with poor contrast between the text and the background

In some cases, an underlying eye problem, such as eye muscle imbalance or uncorrected vision, can cause or worsen computer eyestrain.

Some other factors that can make the condition worse include:

  • Glare on your screen
  • Poor posture
  • Setup of your computer workstation
  • Circulating air, such as from air conditioning or a nearby fan

Eye Illnesses symptoms you might be having

  1. Floaters

Eye condition symptoms

Maintaining a well-balanced, healthy diet is key to keeping your eyes healthy, and may help reduce your risk for developing eye conditions. Serious eye conditions may be avoided if you include foods that contain a range of vitamins, nutrients, and minerals, known as antioxidants. Eye conditions that you may be able to prevent with a healthy diet include:

  • cataracts, which cause cloudy vision
  • age-related macular degeneration, which can limit your eyesight
  • glaucoma
  • dry eyes
  • poor night vision

These antioxidants ward off oxidants that can affect your health in negative ways.

Your eyes need many types of antioxidants to stay healthy. These include:

  • lutein
  • zeaxanthin
  • vitamins A, CE
  • beta-carotene
  • omega-3 fatty acids
  • zinc

7 best superfoods to mantain you eye health

A balanced diet is best created with a variety of proteins, dairy, fruits, and vegetables. Try to eat a rainbow during your day, incorporating many types of foods in many different colors. You should limit consumption of unhealthy foods that are processed, contain saturated fats, or are high in sugar.

Here are seven of the best foods for your eyes. Most are generally available year-round and for a reasonable price. You can enjoy them on their own or in more complex recipes.

Fish

Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina in the back of the eye. They can also help prevent dry eyes.

Consider incorporating fish into your meal plan a few days a week. When buying salmon, choose a wild-caught version instead of farm-raised salmon. That’s because farm-raised salmon has more saturated fatTrusted Source and less omega-3s than wild-caught salmon.

Salmon, and most fish, can be grilled or broiled. Try seasoning it with fresh herbs, lemons, and salt and pepper for a simple and delicious dinner.

Eggs

Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea. The cornea is the surface of the eye. Lutein and zeaxanthin lower the change trusted Source of getting serious eye conditions like age-related macular degeneration and cataracts. Zinc contributes to the health of the retina. The retina is the back of the eye. Zinc also helps the eyes see at night.

Eggs are extremely versatile and can work for breakfast, lunch, and dinner. A simple way to enjoy eggs is by hard-boiling them. Try them in salads and sandwiches. You can even eat a hardboiled egg for a snack.

Almonds

Almonds, like other nuts and seeds, are generally good for eye health. Almonds contain vitamin E. This vitamin guard against unstable molecules that target healthy tissue. Consuming regular amounts of vitamin E can help prevent age-related macular degeneration as well as cataracts. You should aim for about 22 international units (IU), or 15 mg of vitamin E a day. One serving of almonds is about 23 nuts, or ¼ cup, and has 11 IU. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.

You can enjoy almonds as a snack at any time. They are also tasty in your breakfast cereal, yoghurt, or salads. Just remember to keep an eye on serving size. Almonds are high in calories, so try to limit your intake to one to two servings a day.

Dairy

Dairy products such as milk and yoghurt can be good for the eyes. They contain vitamin A as well as the mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver. Zinc is found throughout the eye, especially the retina and choroid, which is the vascular tissue that lies under the retina. This important mineral helps with night vision as well as the prevention of cataracts. Dairy from grass-fed cows provides the most benefits.

Dairy can be consumed throughout your day. You can drink a glass with a meal or enjoy it in coffee and tea, or breakfast cereal. Yoghurt is a healthy option for breakfast or as a snack.

Carrots

Carrots are well-known to be good for eye health. Like egg yolks, carrots have vitamin A and also beta carotene. Vitamin A and beta carotene help the surface of the eye and can also help prevent eye infections and other serious eye conditions.

Carrots are easy to eat on the go. Julianne whole carrots or keep a bag of baby carrots handy for an afternoon or evening snack. Toss them in salads and soups for some added nutrition, or shred them up and add them to muffin or pancake batter.

Kale

Kale is known as a superfood by many because it contains so many important vitamins, nutrients, and minerals. It’s extremely good for eye health. Kale has the antioxidants lutein and zeaxanthin, also found in eggs and other foods. These nutrients may help to prevent serious eye conditions such as age-related macular degeneration and cataracts. Lutein and zeaxanthin aren’t made in the body, so you have to incorporate them into your diet. A 100 gram serving of kale, which is about 1 ½ cups, contains 11.4 mg of lutein, and it’s recommended you get 10 mg per day. Other vegetables high in lutein are red peppers and spinach.

Kale can be made into snack chips. First, wash the leaves, then tear them into small pieces; toss them in olive oil, and bake them for 20 minutes or so, until the kale gets crispy. You can season them with a light sprinkle of salt. You can also sauté kale for a side dish or serve it in a salad.

Oranges

Oranges and other citrus fruit contain vitamin C, which is key for eye health. The vitamin, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. It can combat the development of cataracts, and in combination with other vitamins and nutrients, age-related macular degeneration.

To enjoy oranges, you can drink orange juice, peel one as a snack, or add them to a fruit salad.


In Summary

A healthy diet is essential for eye health. Maintaining a diet high in antioxidants will prevent the development of serious eye conditions and ensure your eyes work their best. Try to eat a variety of whole, unprocessed foods on a daily basis. See your doctor if you experience problems with your eyes, as early intervention can prevent more serious conditions from developing.

7 tips for better eye health

Holistic Wellness is achieving a balanced in several important factors:

It’s important that you take care of your eyes on a regular basis to maintain eye health. Eating eye-healthy foods is not the only way to protect your eyes. Other ways you can keep your eyes healthy include:

  • visiting an eye doctor every one to two years
  • wearing sunglasses when outdoors
  • avoiding smoking
  • maintaining a healthy weight
  • wearing protective eye gear when engaging in sports, hobbies, home projects, or work-related activities
  • managing blood sugar

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Alliances Partners in Holistic Wellness

Optometrist: Ken Tong

Fitness Coach: Yi Ying

Detox/Weight Loss Juices Program: Prakaash

Nutritional Therapist: Katherine Khoo

Mind & emotional Wellness: Patrick Ho

Sleep Wellness: Mpillow


Link References

Goji Berries: Benefits, Uses, Side Effects, and More (wayofleaf.com)

How can you prevent risk factors? Can wearing glasses protect you?-COVID-19 could spread in your eyes, look for these signs (indiatimes.com)

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