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Maintaining healthy eyesight is something everyone needs to do from an early age in order to avoid disease later in life. There are several healthy living tips which can aid you in doing this. We are going to look at seven of the most effective and the benefits that they offer.
INCORPORATE GREEN LEAFY VEGETABLES INTO YOUR DIET
Lutein is a carotenoid that is contained in green leafy vegetables such as spinach, kale, collard greens and some other dark colored vegetables. These carotenoids have been associated with the reduction in the risk of developing cataracts and macular degeneration as we age. It is suggested that you eat two serving each day.
ANTIOXIDANTS
Antioxidants help to eliminate the affects of free radicals which are caused by environmental factors such as pollution and sunlight. These free radicals can cause the lens of the eye to harden which can contribute to cataracts and macular degeneration. Foods which are high in these antioxidants would include berries, plums, oranges and cherries. You should also try to include two servings of these types of foods daily.
OMEGA-3 FATTY ACIDS
High levels of these essential nutrients can be found in fish such as salmon, tuna and halibut. They aid in eye health by maintaining the eyes protective film and preventing “dry eye” and even in preventing cataracts. If you are a person that does not eat fish consider a good fish oil supplement. An added benefit of Omega-3s is their contribution to good heart health.
MUNCH ON A CARROT
Carrots along with other orange colored foods such as pumpkin and butternut squash contain beta-carotene which is also a carotenoid that contributes to good eye health.
SUNGLASSES
One of the major contributors to hardening of the lens in the eye is UV light. This contributes to both macular degeneration and cataracts. Make sure you wear sunglasses when outdoors that filter out 100% of UV light. If you happen to spend a lot of time in the sun a hat with a wide brim can also add extra protection.
INCREASE YOUR HEART RATE
This will contribute to eye health by reducing the pressure in the eye which can contribute to glaucoma. Exercise such as jogging walking or swimming will help you accomplish this. Try to exercise at least three times a week for 30 minutes. Choose something that you enjoy doing and this will increase the chance of you sticking with it for the long run. It will also help in maintaining weight and good heart heath.
MULTIVITAMINS
According to the National Eye Institute some affordable supplements which contain antioxidants, vitamin E, C and beta-carotene along with the minerals zinc and copper have been shown to slow the progression of advanced macular degeneration in some high risk patients that were studied. In a recent article published in the Archives of Internal Medicine it was shown that B12, B6 and folic acid may also help. Include a high quality multivitamin in your daily routine as a good preventative step.
By following these simple tips you can increase the chance that you will not come down with eye disease as you age and will also be on your way to a healthier lifestyle in general.
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