7 ways to protect your eye health

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To protect your sight, experts propose to introduce in your daily routine habits that will help maintain eye health.

Besides these habits, it is important that any person should consult his / her ophthalmologist at least once every two years. A complete eye exam, which will include pupil dilation, may decrease the risk for major eye diseases such as diabetic retinopathy, which provides early warning signs or symptoms.

An ophthalmologist is also recommended to check the diopters evolution.


1. Overview
2. Eat vegetables with dark green leaves
3. Important antioxidants
4. Take multivitamins
5. Sufficient amounts of omega-3
6. Munching carrots
7. Wear sunglasses
8. Cardio exercises

Eat vegetables with dark green leaves

Spinach, kale, arugula, stevia, broccoli and other vegetables with dark green leaves contain lutein and zeaxanthin, two carotenoid whose consumption was associated with reduced risk of developing cataracts and macular degeneration. Try to eat at least two servings per day, for example spinach for lunch and broccoli for dinner.

Important antioxidants

Foods such as berries, oranges, plums and cherries help reduce free radical activity caused by environmental factors, contributing to maintaining eyes healthy, prevents cataracts and macular degeneration. Eat at least two servings per day of blueberries and an orange, for example.

Take multivitamins

The latest studies have shown that in people who use supplements containing vitamins with antioxidants such as vitamin E, C, beta-carotene and minerals (copper, zinc) the progression of advanced macular degeneration is slowed (in patients at high risk). In addition to these, vitamins B6, B12 and folic acid can be helpful too. Studies suggest that some types of vitamins can delay the onset of cataracts.

Sufficient amounts of omega-3

Indeed, omega-3 fatty acids are beneficial for the heart, but new evidence suggests that these acids that are found in certain species of fish (salmon, halibut, tuna) helps maintain tear film protection, minimizes dry eye syndrome and prevents cataracts.

Appropriate would be to eat two or three servings a week or consider additional use of fish oil every day. Equally important is to reduce the consumption of red meat in the diet, considering that a recent study confirmed that elevated levels of red meat may contribute to macular degeneration.

Munching carrots

These crunchy, orange vegetables and others which contain beta-carotene helps maintain eye health for a long period of time.

Wear sunglasses

Ultraviolet light has a negative impact on the eye and stimulates the development of cataracts and macular degeneration. In fact, it was shown that in order to prevent cataract formation you must be protected from UV light.

It is important to wear sunglasses with dark lenses that filter out 100% of UV rays whenever you are outdoors. Equally useful is wearing a wide-brimmed hat.

Cardio exercises

Some studies have shown that aerobic cardio exercise can reduce pressure inside the eye and help reduce the risk of glaucoma. Ideal would be to do three workouts of 30 minutes: to walk or do jogging.



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