Do you want to promote your eye health and be able to see clearly for as long as possible? Then you've come to the right place! Our eyes work hard. Every day, they are exposed to artificial light, screens, dusty air and countless other environmental influences that put their health to the test and can ultimately cause visual disorders and serious eye diseases.
Unfortunately, you often only realize the importance of good eyesight when such problems occur. Fortunately, there are many preventative and helpful measures you can take to protect your eyes and improve your vision.
In this article, I would like to introduce you to the most important tips for healthy eyes - from simple habits to eye hygiene. Use them to stay independent and efficient in the long term and always have clear vision. Let's go!
10 tips: What can you do for permanently healthy eyes?
Good to be able to see, makes a decisive contribution to our well-being and quality of life. This makes it all the more important to specifically promote eye health.
So how can we take concrete action to support our eyes in the best possible way and maintain or even improve our own visual acuity? As promised, here are the most valuable tipsthat you can implement in your private life or at work.
1. live and eat eye-friendly
A fundamentally conscious and Mindful lifestyle certainly lays the foundation for healthy eyes in the long term. A constantly effective stress balance, abstaining from alcohol and cigarettes and, last but not least, a balanced, nutrient-rich diet are definitely part of this.
Especially the Vitamins A, C, E and some B vitamins (e.g. B6, B12 and folic acid), and Zinc, selenium, zeaxanthin, anthocyanins, lutein and Omega-3 fatty acidsare considered essential nutrients for healthy eyes.
The following, for example, are particularly rich and therefore good for the health of your eyes Foods:
- Green leafy vegetables (e.g. kale, spinach, rocket, chard or savoy cabbage)
- Onions and garlic
- Citrus (e.g. lemons and oranges)
- Berries (e.g. blueberries or blackcurrants)
- Nuts (e.g. cashews, peanuts or almonds)
- Linseed oil and olive oil
- Carrots
- …
For the sake of completeness, eye-friendly but animal-based foods include Eggs and also fishsuch as tuna, salmon, trout, herring and anchovies.
Personally, however, I have been avoiding animal-based foods for many years for ethical reasons. I get the lutein and zeaxanthin in eggs from green leafy vegetables - and the nutrients from fish (especially Omega-3) by consuming linseed oil, rapeseed oil, sesame seeds or walnuts, among other things.
Tip: If you're interested, I'll give you my exact findings in the linked blog article. Motives for the vegan lifestyle before.
2. enable yourself to get quality and sufficient sleep
Our entire organism recovers during the night - including, of course, the eyes - from the stresses and strains of the day. To promote recovery and healing, it is important that you take at least 7-8 hours sleep treat yourself. Too little sleep, on the other hand, can lead to dry, itchy eyes, a swollen eye area and even eye cramps.
Want to protect your eyes? Then don't just get enough sleep, but also high-quality sleep. For the best possible High sleep quality it is advisable to keep your Furnishing bedrooms to promote health. Among other things, make sure that your sleeping environment as dark and quiet as possible is - and that you are a Pillow that supports your neck and prevents hyperextension.
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Sleep disorders10 € -
The big book of sleep13 € -
The sleep good book18 €
3. ensure eye-friendly conditions at home and at work
Our eyes also have requirements. For example, make sure that your Living and working spaces always well ventilated and there is sufficient humidity (50 - 70 percent) to prevent dry eyes. Also prevent direct draughts and ensure that it is even, Soft lighting and a pleasant room climate.
Also a ergonomic workplacewith the correct screen height and distancecan counteract permanent eye strain.
4. give your eyes a break and time in the fresh air
Your eyes are working all day long and need time to rest from time to time. Especially if you use your Save your eyes on the computer screen every 20 minutes for at least 20 seconds (this is the so-called 20-20-20 rule) look into the distance. Not least because you unconsciously rarely blink when concentrating on screen work, but rather stare.
But also plan longer screen breaksregular shock ventilation and of course Spending time outdoors to promote your eye health. Especially the draught from the Air conditioner or the generally often Dry air in heated roomscan lead to problems in that the wetting of the eye surface with tear fluid is inhibited.
You want healthy eyes? Then get out! Also because the Cornea responsible for clear vision and absolutely needs oxygen.
5. wear the glasses that suit your needs
If you need glasses, make sure that they are precisely tailored to your visual needs. When and where do you need your glasses? On your laptop, when doing sports or rather for driving? Do you have astigmatism? Are you short-sighted or long-sighted? These are just some of the questions that I first answered when choosing my glasses before finally deciding on one of the Spectacle frames from eyes + more and the corresponding lenses.
As I spend most of the day sitting at the computer, the most important thing for me was the Blue filter in the glass is important. And for sport I use Contact lenses.
But in the end, everyone has their own individual needs. Sunglasses with UV protection or special Reading or varifocal glassesfor example, are other types of glasses that can promote your eye health and significantly improve your quality of life.
6. train and support your eyes with exercises
Only the Eye muscles enable the eyeball to moves that ensure that we can see well. To keep it that way and prevent them from atrophying, our eye muscles need to be trained regularly.
Simple Eye exercises - and also eye massagesthat promote blood circulation. Especially those whose eyes are regularly exposed to digital visual stress should make them an integral part of their daily routine.
As Effective eye training for everyday office life the following exercises, among others, have become established:
- Palming: Rub your palms together until they become warm and your skin feels soft. Then place them on your closed eyes for 20 to 30 seconds without letting any light through. You can repeat this eye fitness exercise several times a day.
- Thumb stare: For this exercise, you need to stretch your arms forwards and your thumbs vertically upwards at a distance of around 2 centimetres. Then focus first on your thumbs and then further back towards the wall. Repeat the process until it becomes strenuous.
- Yawn: Yawn consciously from time to time. Opening the jaw stimulates the flow of tears (similar to blinking) and oxygen is absorbed.
- Eye massage: Use your thumb and middle finger to grasp the root of your nose directly under your eyebrows, while your index finger lies between your eyebrows. Then massage the area with circular movements for half a minute and repeat the process from time to time.
7. drink a sufficient amount of water every day
This tip is probably a matter of course for healthy eyes for you. Nevertheless, I would like to mention it for the sake of completeness.
Make sure that you drink enough fluids every day to promote your natural tear production and counteract dry eyes. The daily consumption of the following is generally recommended 2-3 liters of water or unsweetened tea.
Tip: The best drinking bottles for the office and tips to Making tap water more palatableyou can find in the linked blog articles.
8 Prefer eye drops without preservatives
You can restore moisture to dry eyes with the help of eye drops. However, many products contain preservatives that should actually prevent pathogens from getting into the eyes. The often does not work (especially with bottles that are used several times and are no longer sterile) - and can ultimately even be harmful to eye health.
It is therefore advisable to select eye drops without preservatives and also to use them no longer to be used if the vial has been open for some time or the expiry date has already passed.
9. protect your eyes from injuries and foreign objects
Our eyelashes and eyelids naturally protect our eyes from foreign bodies, insects, dust and bright light. But of course they do not provide comprehensive protection against more serious injuries.
To keep your eyes healthy in the long term, you should therefore provide additional protection at the latest when mechanical damage to the eye is possible. For example, wearing special Safety goggles for example, is essential for high-risk manual work such as welding, milling or grinding.
10. have your eyes checked regularly
Reinforced Tear formation and Light sensitivitydwindling Visual acuity, Eye pressure, swollen eyelids, Headache or Flashes of light - Overworked or diseased eyes can be recognized by many symptoms. If you notice them, you should definitely Listen to your body and have yourself examined by your ophthalmologist.
And even if everything seems fine, you should at least every two years for a preventive eye examination as eye diseases can develop for a long time without any recognizable symptoms. There, the eyelids, cornea, lens, retina, vitreous humor, optic nerve and other eye structures are examined in detail.
Ultimately, these regular checks are essential to ensure that the Monitor the health of your eyes and recognize potential problems early on so that your eyes stay healthy for a long time to come.
Promoting eye health, made easy!
Now you have many tips for long-term eye vitality and vision at your fingertips. If you haven't already done so, then Integrate the measures into your everyday life as soon as possible.
With conscious habits and exercises, you can ultimately not only improve the health of your eyes, but also achieve a Positive influence on your quality of life take. However, if you notice any eye problems, it is always advisable to go to your nearest eye specialist.
"Health is not everything, but without health, everything is nothing."
Arthur Schopenhauer (more at Health Quotes)
Do you have any questions, suggestions or further tips for permanently healthy eyes? What experiences have you had? I look forward to sharing them with you in the comments.
Stay healthy,
PS: The Teeth want to stay healthy! If you like, in the next post I'll explain the best tips for a sustainable dental care.
