10 tips for healthy eyes

Our eyes have never been so strained as they are today. Long-term viewing of a computer screen, smartphone, etc. puts excessive strain on the eyes and can cause dry eye syndrome, burning and redness of the eyes, and even headaches, neck or back pain. In our modern lifestyle, we rarely look into the distance, we don’t blink as much as we used to, and we usually eat our food in a hurry as time allows. Did you know that myopia (short-sightedness) seems to be associated with intense work up close? Scientists all over the world are researching this topic. Learn what you can do to keep your eyes healthy. Here are our 10 tips for healthy eyes and relaxed vision at any age.

Tip 1: Blink.

Today we know that dry eyes are also caused by the fact that we blink little, we do not close our eyelids often enough. We spend many hours a day looking at screens – usually with great concentration and effort. At the same time, we blink too little so that the cornea of ​​the eye is still moistened with tear fluid and thus protected from drying out. Blinking is actually completely automatic like breathing. A person briefly and reflexively closes and opens the eyelids about 10 to 15 times per minute. When working in front of a screen or reading, we forget to blink enough because we are concentrating so much. We suppress it subconsciously. This leads to the eyes starting to dry out within minutes. The very thin tear film on the eye is uneven until it is eventually disrupted. The vision is then blurred or blurred. Our body tries to compensate for poor vision by staring. This causes not only eye discomfort, but also fatigue and even headaches. What can we do? Consciously blink regularly while working by briefly and firmly closing the lids and opening them again. This also activates the so-called meibomian glands on the edge of the lids. The meibomian glands produce an oily secretion that mixes with the tear fluid secreted by the tear glands and ensures that the tear fluid does not evaporate too quickly. The eye is better moisturized.

Tip 2: Schedule breaks to blink and look into the distance.

The 20/20/20 rule is very good at making sure you look into the distance at regular intervals. Every 20 minutes, focus your gaze on a place about 20 meters away for 20 seconds. You can also do this at work to prevent excessive eye strain. It’s like if you thought…

Tip 3: Your eyes need fresh air.

Just like our whole organism, our eyes also need fresh air. A walk can help relieve tired eyes. In winter, offices tend to be overheated, which dries out the air. If you sit in front of the screen for a long time, don’t forget to air the room occasionally. A bowl of water or a damp cloth on the radiators will also help to increase the air humidity in the rooms.

Tip 4: Eyes like green vegetables.

It used to be said that eating carrots was good for the eyes. Macular pigment, the pigment found largely in the macula—the sharpest point of vision on the retina—was thought to be made up of beta-carotene. Today we are already one step further. This pigment was found to be composed of lutein and zeaxanthin. Including these two substances in your diet can help prevent age-related macular degeneration. Foods richest in lutein are green cabbage, spinach, broccoli, arugula and white cabbage – i.e. green vegetables. However, lutein and zeaxanthin are also known to be derivatives of beta-carotene. So even carrots are good for our eyes. A healthy and balanced diet is generally important for vision and for the whole organism.

Tip 5: Drinking water and getting enough sleep.

In case of dry eyes, it is very important to drink a lot. Two to three liters of water or unsweetened tea a day will ensure that the eyes remain sufficiently moist. Also, enough sleep regenerates the eyes. Seven to eight hours per night is optimal. It’s a needed break for overworked eyes. Important: Avoid blue light emitted by screens before bed. The blue light signals to your body and eyes: “Stay awake”. How about romantic candlelight? Light helps control your body’s biological clock, which has a demonstrable effect on the human sleep-wake cycle. The body’s own hormone melatonin, also known as the sleep hormone, plays an important role. When exposed to blue light, special eye receptors send out a request to reduce the production of melatonin, which keeps you awake. Less blue light in the evening means less melatonin production, which makes you feel tired and sleep soundly.

Tip 6: Avoid preservatives.

Use cosmetics and eye drops only without preservatives. Your optician, doctor or pharmacist will help you choose them. Eye drops must be sterile to prevent eye infections. Eye drops that contain more than one dose and are already opened should not be used after the expiration date. Disposable eye drops are often a more suitable solution. In general, sterility is only guaranteed for the expiration date, so to be safe, do not use the eye drops after the expiration date.

Tip 7: Eye massage.

Targeted and gentle eyelid massage is great for keeping the eyelids in good condition. It supports the function of the glands of the eyelid for sufficient production of the tear film, which prevents dry eyes.

Each eye has about 70 eyelid glands, or meibomian glands, that are spread across the upper and lower eyelids.

Exercise for your eyelids. Here’s how it works:

1. Warm the eyelids to liquefy the viscous thickened secretions in the meibomian glands. You can use a washcloth dipped in warm water or a gel mask that you heat briefly in a pot on the stove or in the oven (max. 60 degrees). Place it on your eyes for 7-10 minutes and relax. Before applying the mask, check the inside of your wrist that it is not too hot.
2. This is followed by a massage of the eyelids: Spread the liquefied secretion of the meibomian glands with gentle massage movements. Close your eyes. Carefully use your finger to lift the upper lid from top to bottom and from bottom to top to the crease of the lid. Repeat this several times. Finally, massage the lid with an inward motion towards the nose.
3. After the massage, you should gently clean the eyelids from the outside inward with a cotton swab moistened with an eye cleaning solution (upper eyelid from top to bottom, lower eyelid from bottom to top to the cleft of the lid).

Tip 8: Avoid drafts!

Fresh air is good for the eyes, but not a draft. Avoid direct drafts from air conditioning or fans in very air-conditioned areas and in cars. This way you can effectively prevent dry eye syndrome and eye infections. It is better to open the window occasionally for a while or darken the rooms against too strong sunlight in the summer.

Tip 9: Protect yourself from the sun!

We need to protect our eyes from harmful UV rays just like our skin. UV light puts a lot of strain on our eyes – not only on sunny days, but even when it’s cloudy. We cannot avoid UV radiation. That is why special sunscreen creams and many skin creams contain protection against UV radiation. What is sometimes not so obvious is that the eyes must also be protected from dangerous UV rays. Like the skin, the eyes can suffer from heatstroke or permanent damage to the retina. In extreme cases, secondary damage such as cataracts or, years later, age-related macular degeneration can occur. Eyelid and eye cancer can even result from intense eye exposure to UV light. Therefore, you should ensure that your glasses and sunglasses have 100% UV protection.

Tip 10: Always use the right glasses.

Enjoy life to the fullest. This includes sharp and clear vision. Have your vision checked regularly by an optician or ophthalmologist. Choose glasses according to your individual needs. Suitable spectacle lenses are available for all requirements. For example, for driving a car, for ensuring optimal posture at work or for your favorite sport.