7 Lifestyle Habits to Practice for Eye Health

How should we protect our eye health, which has been a warning sign due to the increased use of electronic devices such as smartphones?

Professor Kim Jin-ha of the Ophthalmology Department at Soonchunhyang University Bucheon Hospital said, "While it is unavoidable to use digital devices in modern life, it is important to be aware of the impact excessive screen use has on eye health, to frequently rest the eyes, and to take appropriate protective measures."

 

He emphasized that it is especially essential to regularly undergo eye examinations to detect eye diseases early and maintain healthy vision.

Once it worsens, recovery is difficult, so daily management is essential. Here are some lifestyle habits to protect your eye health.

Reducing eye fatigue

 

Adjust the lighting appropriately when watching books, TV, or using a mobile phone to prevent glare and make objects easier to see. Avoid looking at screens continuously for more than two hours, and practice the '20-20-20 rule' by looking at something 20 feet (about 6 meters) away for 20 seconds every 20 minutes to rest your eyes. Additionally, if you have poor vision, it is important to wear glasses or contact lenses that match your prescription.

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Prevention of dry eyes

 

Dry eyes can cause a feeling of stiffness and foreign body sensation, and exposure to external stimuli can lead to decreased vision. It is recommended to maintain indoor humidity between 40-60% and use artificial tears if necessary to supplement tear production. Blinking frequently helps alleviate dry eyes. If there is inflammation in the meibomian glands (oil glands inside the eyelids) that secrete 'lipids' to prevent tear evaporation and protect the surface of the eye, applying warm compresses or massaging the eyelids can be helpful.

 

Wearing appropriate eye protection

 

It is important to wear appropriate protective gear depending on the situation to maintain eye health. Intense ultraviolet rays can cause eye diseases, so when visiting places with strong sunlight or when exposed to bright light professionally, such as welding, sunglasses or hats must be worn. When participating in sports or outdoor activities, protective glasses should be worn to shield the eyes from external stimuli. Be cautious during summer when bright light reflected from the sea, during winter when sunlight is reflected off the snow, or when observing the sun during a solar eclipse, as these can cause retinal damage due to light exposure.

 

 

Preventing eye diseases with a healthy diet

 

Vitamins A, B, C, E containing antioxidants, as well as beta-carotene, lutein, zeaxanthin, selenium, and zinc, are known to prevent age-related eye diseases such as macular degeneration, glaucoma, and cataracts, and are beneficial for eye health. Foods rich in vitamin C, such as strawberries, tomatoes, and broccoli; foods rich in vitamin E, such as soybeans and nuts; carrots and pumpkins rich in beta-carotene; oysters, beef, and spinach and kale containing lutein and zeaxanthin are helpful. Omega-3 fatty acids and fish are known to aid in conditions like macular degeneration, dry eye syndrome, and diabetic retinopathy. However, supplements should be taken cautiously, as they may have individual effects, risk factors, and side effects.

 

 

Regular exercise and quitting smoking

 

Exercise improves blood circulation, lowers intraocular pressure, and prevents metabolic diseases, so it is good to exercise regularly. However, it is advisable to avoid exercises that involve positions increasing intraocular pressure. Smoking is known to increase the risk of macular degeneration by 2 to 4 times, so quitting smoking is recommended for eye health.

 

 

Avoid rubbing your eyes, and be cautious with excessive eye makeup and improper contact lens use.

 

Rubbing your eyes can irritate the sensitive skin around your eyes, causing small blood vessels beneath the skin to burst and leading to dark circles. Prolonged eye rubbing can also cause conditions such as keratoconus, dry eye syndrome, and retinal detachment, so it is best to avoid rubbing your eyes.

Excessive eye makeup can cause dry eye syndrome and blepharitis, and incomplete cleansing can leave makeup residues, increasing the risk of eye infections. Therefore, even when wearing eye makeup, it is essential to thoroughly cleanse the eyes. Improper use of contact lenses can lead to chronic dry eyes, corneal opacities, and infections. Proper management of contact lenses is crucial, and it is recommended to remove them before sleeping every night.

 

 

Regular eye examinations

 

If a child shows symptoms such as decreased vision, head turning, or inability to maintain eye contact, amblyopia or strabismus should be suspected, and an immediate ophthalmologic examination is necessary. For children and adolescents, the prescription strength of glasses can affect visual development, so it is advisable to wear glasses with the appropriate prescription through regular check-ups.

 

 

Generally, adults over 40 are recommended to have an eye examination once a year. Especially, conditions such as diabetes, hypertension, and hyperlipidemia are related to retinal vascular diseases, so if you have these conditions, it is advisable to have regular eye check-ups. In seniors over 60, the risk of the three major causes of blindness—macular degeneration, glaucoma, and diabetic retinopathy—increases, so to ensure early detection and management, it is good to have a fundus examination once a year.

 

 

 

Story of Reporter Kim Jung-a