Your eyes are like a lamp for your body. Good eyesight is a cornerstone of daily life. There are many reasons for deteriorating eyesight, such as pollution, stress, inadequate sleep, etc. If you are an avid reader with prolonged reading habits, you can face a higher risk of developing poor vision.

Worry not! I am not scaring you. But it’s important to be aware of these facts.

Many book lovers face eyesight issues for several reasons, such as prolonged focus, inadequate lighting, poor posture, digital screens, and infrequent blinking. I understand it’s difficult to stop your hobby because it poses a health hazard, as I am a book devotee. The good news is there are numerous ways to safeguard your eyes, from corrective lenses to dietary supplements. What if we could protect our eyes naturally?

Following are natural tips to keep your eyes healthy and enjoy your reading habit without compromise.

1. Balanced diet: 

Consume a balanced diet essential for the eyes. Foods rich in vitamins A, C, and E, such as carrots, milk, oranges, mangoes, spinach, avocados, nuts, and whole grains, are essential. Also, minerals like copper and zinc, which are found in leafy green vegetables, liver, shellfish, lean meat, etc., are vital. Diets rich in omega-3 fatty acids (found in fish like salmon and tuna) contribute to retinal health. These foods can promote cellular growth, lower eye tissue inflammation, and lessen free radicals that can damage the eye.

2. Stay hydrated: 

It is advisable to drink 8-10 glasses of water every day. Depending on the climate where you live, you might need to increase your water intake. Consuming foods high in water content, including cucumbers, watermelons, and strawberries, can contribute to your body’s hydration. Hydration helps in lubrication, detoxification, and nutrient distribution. You can keep a water bottle handy and take regular sips while you’re engrossed with your favourite book.

3. Regular exercise: 

Staying fit with exercise also helps eye health. It can reduce diseases like diabetes and high blood pressure that can damage your eyes. Physical activity regulates the blood flow and oxygen to the eyes. This helps to keep away diseases like Age-related macular degeneration (AMD). Tear production is an important aspect of fit eyes, which is improved with regular exercise. Also, cataracts are seen less in people who exercise regularly.

Simple eye massage you can try: These should be performed carefully to avoid potential injury.

• Rub your hands gently to generate heat. Close your eyes and softly place your warm palms over your eyes. Don’t press; your palms should gently touch your eyelids. Take a deep breathe in and exhale; repeat this for 1-2 minutes.
• With a light touch, slowly move your fingers in a circular motion around your eyes. Start at the top of your nose and circle up to your eyebrows and down along your cheekbones towards the bridge of your nose.

4. The 20-20-20 rule: 

Continuous reading often creates eyestrain. This can be minimised by following this simple exercise every 20 minutes: look away about 20 feet in front of you for 20 seconds. In addition, blinking in between helps in keeping your eyes wet. It’s good to give your eyes a rest from time to time.

5. Protective eyewear: 

Safeguard your eyes from harmful UV rays by wearing sunglasses. Several types of protective eyewear are available: reading safety glasses, computer glasses, bifocal safety glasses, etc. However, consult your doctor about which of these suits your eyes, and also check if the eyewear you buy meets the safety standards.

6. Keep away from smoking: 

According to studies, smokers are more prone to eye deterioration than non-smokers. Smoking reduces blood flow and increases fatty deposits in your eye’s blood vessels, both of which can harm your vision. The smoke itself contains harmful substances that can damage delicate eye tissues. Smoking raises the risk of severe eye conditions like cataracts and age-related macular degeneration. So, quitting smoking is a significant step towards protecting your eyes and overall health.

7. Keep hands clean: 

Always wash your hands with soap and water to get rid of germs before touching your eyes. Washing your hands can help prevent several contagious eye infections, the most common of which is Conjunctivitis. Using hand sanitizers is excellent for killing germs on your hands; however, they are not friendly to your eyes. The alcohol in hand sanitizers can cause severe irritation and even damage the surface of your eyes.

8. Regular eye check-up: 

We usually seek an eye check-up when we face vision problems. They are crucial for maintaining optimal vision and overall eye health. Regular visits to your ophthalmologist help detect potential issues early, preventing progressing conditions like glaucoma, cataracts, and macular degeneration. Since you are an avid reader, you should visit your eye doctor once every 1-2 years.

9. Alcohol consumption: 

Drinking too much alcohol can harm your eyes. In severe cases, it can cause blurry vision, dry eyes, and even vision loss. Alcohol can interfere with your depth perception and eye movement, which can lead to accidents. While an occasional drink is usually fine, heavy drinking can lead to serious eye problems.

10. Limiting screen time: 

Most of us spend hours in front of the screens, which can lead to eye strain. This can cause uncomfortable symptoms like blurred vision, dry eyes, and headaches. One way to reduce this is to follow the 20-20-20 guideline. Also, using night or dark mode settings on your devices can minimize blue light exposure. Blue light can disturb your sleep cycle. Take regular breaks from the screen, specially during continuous usage. It’s advisable to keep your computer screen 20 to 24 inches away from your eyes.

Does admiring nature relieve eye strain?

Yes, our eyes feel relaxed when savouring the greenery around us. When we are with nature and try to focus on far away objects, it helps prevent myopia and headaches. The natural good air quality minimises irritants and aids in moisturising your eyes. Additionally, the green colour is found to be soothing for our eyes, providing calmness and reducing eye strain.

So, these were the simple and effective ways to safeguard your eyes naturally. Remember, your eyes are like superheroes, but even superheroes need care and attention. Hope these tips help you read your favourite books carefree and let the joy of reading continue.

However, these are measures to keep your eyes healthy; if you face any severe eye issues, please consult your Ophthalmologist.

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