Protect Your Vision with Healthy Lifestyle Choices | Workplace Eye Wellness & Save Your Vision Month

You probably know that certain lifestyle choices such as getting enough sleep and eating your vegetables are good for your health. Did you know that your lifestyle could also affect your vision though?
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While it’s easy to overlook your eye health if you don’t currently have vision problems, the choices you make now can affect your vision in the future. Here are eight tips you can follow to help you protect your eyes and your vision:
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1. Wear Your Shades

Sunglasses are more than a nice fashion accessory. Good ones actually protect your eyes from the harmful rays of the sun. Long-term exposure to ultraviolet (UV) rays increases your chances of developing wrinkles around your eyes and can lead to more serious problems.
 
Exposure to UV light increases your risk of eyelid cancer. According to the Skin Cancer Foundation, the eyelids are one of the most common sites for basal cell and squamous cell cancer. Too much sun can also damage the cornea and increase your chances of eye diseases including macular degeneration and cataracts.
 
To protect your eyes, wear sunglasses when you’re outside, even on cloudy days and in the winter. Also, buy sunglasses that block out 100 percent of UV-B and UV-A rays.

2. Learn Your Family's Eye Disease History

Certain eye diseases may have a genetic link. For instance, you may be at an increased risk of age-related macular degeneration (AMD), cataracts, and glaucoma if you have a parent with the condition.
 
If you are at an increased risk of developing eye disease, your eye doctor may suggest more frequent eye exams or screenings at an earlier age. People at risk for developing glaucoma should be checked annually, starting at the age of 40, for example.

3. Stay Physically Active

Everyone knows that regular exercise is good for the heart and lungs, and that’s not all. According to the American Academy of Ophthalmology, studies have indicated that people who exercise regularly developed serious eye diseases less frequently than those who were sedentary. One study found that participants who exercised moderately were about 25 percent less likely to develop glaucoma than people who were inactive.
 
Try to engage in some form of cardiovascular exercise, such as brisk walking, biking, or dance classes for at least 30 minutes five times a week. Exercise can help manage blood pressure and other cardiovascular conditions that can affect eye health.

4. Eat a Nutritious Diet, Including Foods High in Omega-3

Your diet affects more than your waistline. Eating a well-balanced diet with fresh fruit, vegetables, and lean protein is good for your overall well being, including your eye health.
 
It’s also important to make sure you include foods high in omega-3 fatty acids. According to the National Eye Institute, some research has indicated that omega-3 may provide eye health benefits, such as lowering the risk of cataracts and AMD. Add omega-3 rich foods to your diet, such as halibut, salmon, and tuna. If you are not a fan of fish, consider taking an omega-3 supplement.
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5. Don't Smoke

Most people know that smoking increases your risk of heart disease and breathing problems. It can also increase your chances of developing certain eye diseases. According to the AAO, people who smoke have a higher chance of developing vision loss from AMD and cataracts.
 
Smokers are also twice as likely to develop inflammation of the middle layer of the eye, which can lead to decreased vision. If you do smoke, there are a lot of resources available to help you quit. Both the American Heart Association and American Cancer Society have information to help smokers quit.

6. Keep Your Weight in Check

​Being overweight increases your chance of developing diabetes and other conditions. Diabetes increases your risk of developing eye diseases such as glaucoma and diabetic retinopathy, which can lead to vision loss.
 
If you are overweight, talk with your doctor about developing a healthy weight loss plan. Seeking professional help from a dietitian may also be useful.
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7. Get Enough Sleep

Lack of sleep may not directly affect your vision, but it can make your eyes feel more tired. When you sleep, your eyes have time to rest. Plus, sleep deprivation may increase your risk of other diseases that can negatively affect your eyes.
 
Although sleep needs may vary, most adults need between seven and nine hours of sleep a night. Developing good sleep habits, such as avoiding caffeine in the evening and going to bed and waking the same time each night and morning, may help improve the quality of your sleep.
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8. Have Regular Eye Exams

One of the best choices you can make to protect your vision is to have regular eye exams. During a comprehensive eye exam, your eye doctor may be able to detect certain eye diseases that do not have early symptoms. Identifying eye disease early may help prevent vision loss. Follow your eye doctor’s recommendation on the frequency with which you should have a comprehensive eye exam.
 
Your lifestyle choices often affect all areas of your health, including your eye health. Making healthy choices helps protect your eyes and your vision. If you have any questions about improving your eye health or you would like to schedule an appointment with one of our eye doctors, please call our office at 508-746-8600. Our optometrists, who specialize in comprehensive eye care and routine eye exams, will examine your eyes, discuss your eye health and vision, and, if needed, recommend you to one of our ophthalmologists, our medical doctors who specialize in your particular eye conditions and their treatments.
 
Thanks for reading! Please check back soon for our next post on “Digital Devices and Protecting Your Vision” as we continue with Workplace Eye Wellness Month and Save Your Vision Month.