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Maintaining Good Eye Health Habits to Cut Down on and Foods to Eat More of

A health topic that doesn’t seem to be discussed often is good eye health! By now, we all know what it takes to maintain a healthy diet, heart, weight, gut, body, etc. But how many of us know the kind of habits to cut down on and foods to eat to maintain healthy eyes?

Below, we highlight six everyday habits that contribute to bad eyesight, and foods to eat to maintain a good eyesight.

Habits and lifestyle choices

Our unnoticed everyday actions, habits, and overall lifestyle that contribute to bad eyesight are the following:

Spending long hours in front of your computer and smartphone.

This leads to dry eyes and blurry vision. In this digital era we live in, we cannot be blamed for this, right? Optometrists advise taking 20 minute intervals between screen time to give your eyes a break. Slow blinking about 10 times per break can help lubricate your eyes.

Low water intake and poor diet.

Believe it or not, but your eyes experience dehydration too! Not drinking enough water per day can cause dry, puffy eyes. The best way to monitor your hydration levels is by checking your urine color: light yellow urine indicates that you’re getting a good amount of water in, while clear urine indicates that you’re overhydrating. Foods to include in your diet are leafy green vegetables, eggs, nuts, and seafood. (More on foods to eat below).

Lack of sleep.

Your eyes feel fatigue and strain when you’re not getting enough sleep. Sleep also plays a role in eye-lubrication, so best to get at least eight hours of sleep every night to avoid dry, heavy eyes!

Rubbing your eyes too often.

While it might feel good, doing this on a regular basis is causing damage to your cornea (Keratoconus) and optic nerve (Glaucoma).This also increases your risk of nearsightedness, also known as Myopia.


Turns out smoking does damage to more than just your lungs! Eye conditions that are most likely to be caused by smoking are Age-Related Macular Degeneration (AMD), Glaucoma, dry eyes, and Cataracts, a cloudy layer that forms over the lens of your eye and causes blurry and less colorful vision.

Sunlight damage.

Spending long periods of time in the sun without any sunglasses can lead to Photokeratitis, which is sunburn on your eye’s surface. Too much sunlight can also lead to AMD, Cataracts, and cancer.

Foods to consume for good eye health

Here are some healthy ingredients rich in antioxidants to include in your diet for good eye health:

Lutein and Zeaxanthin: Eggs, kale, spinach, lettuce, broccoli, zucchini, corn, garden peas, brussel sprouts.

Vitamin C: Red berries, kiwi, bell peppers, tomatoes, broccoli, spinach, guava, grapefruit, oranges.

Vitamine E: Vegetable oils, nuts, green leafy vegetables, sweet potatoes, avocados, whole grains.

Vitamin A and Beta Carotene: Carrots, sweet potatoes, squash, eggs, green leafy vegetables.

Essential Fatty Acids: Salmon, sardines, flax seeds, soybeans, walnuts.

Zinc: Red meat, poultry, seafood, nuts, dried beans, soy foods, dairy products, whole grains, cereals.

Regular optometrist visits are essential too in identifying any eye-related issues early enough before it worsens!

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