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Health

EYE CARE

02, Jan 2024 55 Views

How to maintain optimal eye health after 30.

Many lifestyle habits like smoking, improper diet, lack of sleep and excessive screen time can deteriorate eye health, especially when you hit your 30s. 

Being proactive and maintaining eye care is crucial in keeping future visual impairment at bay. Dr Gopal S Pillai, Head of Department,  Professor, Department of Ophthalmology, Amrita Hospital, Kochi, said that by 30, a person would have reached stability in terms of their power of spectacles. 

"Regular eye exams are one of the most crucial steps to ensure optimal eye health. An optometrist can determine the refractive status of the eye and prescribe glasses, while an ophthalmologist can examine the internal structures of the eye. Scheduling an appointment with an ophthalmologist at least once every two years can help detect early signs of glaucoma, cataracts and macular diseases," said Dr Gopal Pillai. 

Diet rich in antioxidants

For optimal eye health, have a healthy diet rich in antioxidants and vitamins. A balanced diet that is abundant in vitamins and antioxidants, such as vitamin A, omega-3 fatty acids, vitamin C, E, zinc, selenium and copper, can enhance the body's natural defences against various age-related eye diseases. 

These essential nutrients promote healthy eyes and reduce the risk of developing age-related eye problems. They also improve the appearance of the eyes, by improving the ocular surface, which is cosmetically important.

Safe from LED screens

One must protect their eyes from short-wavelength visible light, particularly the blue light spectrum. Most digital devices, LED screens and mobile devices emit blue light and some gadgets offer a blue filter to counteract these high-energy radiations. 

"Prolonged exposure to these wavelengths can cause damage to the retina, leading to conditions like age-related macular degeneration. If your devices lack a blue filter, you can use glasses with a blue filter," added Dr Pillai. 

Sun protection

Many people at the age of 30 will spend time outdoors. Sunlight contains ultraviolet (UV) rays that can harm the eyes in the long run. Choose sunglasses with UV protection, and if they are sufficiently large, they can also shield the skin around the eyes. Wearing a hat or visor can further reduce sun exposure.

Exercising

Exercising regularly improves blood circulation throughout the body, increasing the oxygen supply to the eyes and reducing the risk of many eye diseases.

Healthy screen habits

By 30, many people have demanding jobs that involve prolonged desk work. Maintaining good computer, laptop and mobile screen habits is essential. 

"Dry eye is a common condition that can occur, particularly in individuals who spend long hours on screens. To prevent this, remember to blink voluntarily, look away, gaze at some scenery or greenery, wash your face often, and stay hydrated," said Dr Pillai. 

The expert also advised following the 20-20-20 rule: every 20 seconds to blink your eyes and every 20 minutes, take a break, walk around and drink water and return to your work. It's also advisable to keep your screen at a distance of 20 inches.

No smoking

Smoking is injurious to the eyes as well. It exposes your eyes to high levels of harmful chemicals and increases the risk of various eye problems, including conjunctival issues and retinal pathologies. 

Dry eyes

Dry eyes are common, especially in cases of autoimmune diseases or extensive computer use, among other factors. Diabetes is another condition that can lead to dry eyes because natural tears become scarcer. Artificial tears and tear substitutes can help alleviate this condition.

Systematic diseases

Understanding systemic diseases, such as diabetes, and high blood pressure and other conditions like rheumatological, hematological and pulmonary diseases, are crucial. These conditions can have a significant impact on the eyes.

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