7 Lifestyle Habits to Practice for Eye Health

7 Lifestyle Habits to Practice for Eye Health

With the increased use of electronic devices like smartphones, how can we protect our eye health, which is at risk?

Professor Jin-Ha Kim of the Department of Ophthalmology at Soonchunhyang University Bucheon Hospital said, “It is impossible to avoid using digital devices in modern life, but it is important to be aware of the effects of excessive screen use on eye health, take frequent eye breaks, and take appropriate protective measures.

 

“It is essential to have regular eye exams, especially to detect eye diseases early and maintain healthy eyesight,” he said.

We introduce lifestyle habits to maintain eye health, which requires regular management as it is difficult to recover once it gets worse.

Reduce eye strain

 

When reading, watching TV, or using a mobile phone, adjust the lighting appropriately to avoid glare and ensure easy viewing. Avoid screen time of more than two hours. It's recommended to rest your eyes by practicing the "20-20-20 rule," which involves looking 20 feet (about 6 meters) into the distance for 20 seconds every 20 minutes. Additionally, if your eyesight is poor, it's important to wear prescription glasses or contact lenses.

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Preventing dry eyes

 

Dry eyes can feel gritty and foreign body-like, and exposure to external stimuli can impair vision. Maintaining indoor humidity at 40-60% and using artificial tears to replenish tear production when necessary is recommended. Frequent blinking can also help alleviate dry eye. If the meibomian glands (oil glands inside the eyelids) are inflamed, which secrete lipids that prevent tear evaporation and coat the surface of the eye, warm compresses or eyelid massage can help.

 

Wear appropriate eye protection

 

For eye health, it's important to wear appropriate protective gear depending on the situation. High-intensity UV rays can cause eye diseases, so be sure to wear sunglasses and a hat when going to places with strong UV rays or when exposed to bright light for jobs like welding. Wear protective eyewear during sports or outdoor activities to protect your eyes from external irritants. Be careful of retinal damage caused by bright light reflected off the ocean in summer, sunlight reflected off snow in winter, or the sun during a solar eclipse.

 

 

Preventing Eye Disease with a Healthy Diet

 

Vitamins A, B, C, and E, which contain antioxidants, as well as beta-carotene, lutein/zeaxanthin, selenium, and zinc, are known to be good nutrients for eye health and help prevent age-related eye diseases such as macular degeneration, glaucoma, and cataracts. A diet that includes strawberries, tomatoes, and broccoli, which are rich in vitamin C; beans and nuts, which are rich in vitamin E; carrots and pumpkin, which are rich in beta-carotene; oysters and beef, which are rich in zinc; and spinach and kale, which contain lutein and zeaxanthin, is helpful. Omega-3 fatty acids and fish are known to help with macular degeneration, dry eye, and diabetic retinopathy. However, nutritional supplements should be taken with caution as their effectiveness, risk factors, and side effects may vary from person to person.

 

 

Regular exercise and quitting smoking

 

Regular exercise is beneficial because it improves blood circulation, lowers intraocular pressure, and prevents metabolic diseases. However, avoid exercises that involve postures that increase intraocular pressure. Smoking is known to increase the risk of macular degeneration by two to four times, so quitting is recommended for eye health.

 

 

Avoid rubbing your eyes and avoid excessive eye makeup and contact lens misuse.

 

Rubbing your eyes can irritate the sensitive skin around the eyes, causing small blood vessels under the skin to burst and causing dark circles. Rubbing your eyes for a long period of time can also cause keratoconus, dry eye, and retinal detachment, so it is best to avoid rubbing your eyes.

Excessive eye makeup can lead to dry eye and blepharitis. Incomplete cleansing can leave residue, increasing the risk of eye infections. Therefore, even if you wear eye makeup, it's important to thoroughly wash your face. Misuse of contact lenses can lead to chronic dry eye, corneal opacity, and infections. Therefore, it's crucial to thoroughly care for your contact lenses and always remove them before bed.

 

 

Regular eye exams

 

If a child exhibits symptoms such as decreased vision, head turning, or difficulty making eye contact, they should immediately undergo an ophthalmological examination, as amblyopia or strabismus may be present. Children and adolescents should receive regular checkups to ensure they are wearing the right prescription, as eyeglass prescriptions can affect their vision development.

 

 

Generally, adults over 40 are recommended to have an annual eye exam. Diabetes, high blood pressure, and hyperlipidemia are particularly associated with retinal vascular disease, so regular eye exams are recommended for those with these conditions. Those over 60 are at increased risk for macular degeneration, glaucoma, and diabetic retinopathy—three major causes of blindness. Therefore, annual fundus examinations are recommended for early detection and management.

 

 

 

Reporter Kim Jeong-ah's story