Enhancing Eye Health for Summer: Top Tips for Optimal Vision
Summer is the season of long days, outdoor activities, and bright sunshine…and we are already starting to feel it here in the NW. That one day where it hit, what was it, 90??? It seemed unreal, but there it was. And while enjoying the warm weather is a top priority for many, it’s good to remember that our eyes need special care and attention during this time. Exposure to harmful ultraviolet (UV) rays and bright sunlight can lead to various eye problems, including cataracts, macular degeneration, and even skin cancer around the eyelids. In this article, we will discuss the best ways to enhance eye health and protect your vision during the summer months.
Wear UV-Protective Sunglasses
Invest in a high-quality pair of sunglasses that offer 100% protection against UVA and UVB rays. These rays can damage your eyes, increasing your risk of developing cataracts and age-related macular degeneration. Look for sunglasses labeled as UV400, which blocks 99-100% of UV rays. Opt for wraparound sunglasses that cover the entire eye area to provide maximum protection.
The shores of the Puget Sound are indeed pretty, but the UV rays that usually accompany a stroll on the shore need to be blocked, where possible, from your eyes. A wide brim hat is great for this! Image Courtesy: Envato Elements
Wear a Wide-Brimmed Hat
While sunglasses are essential, they may not provide enough protection. A wide-brimmed hat can help to shield your eyes from indirect sunlight, reducing the amount of harmful UV radiation that reaches your eyes. Aim for a hat with at least a three-inch brim for optimal coverage.
Maintain a Healthy Diet
Good nutrition plays a vital role in maintaining overall eye health. Foods rich in antioxidants, vitamins, and minerals can help protect your eyes from damage and age-related diseases. Some essential nutrients for eye health include:
Vitamin A: Found in carrots, sweet potatoes, and leafy greens, vitamin A helps maintain the eye's surface and supports good vision.
Vitamin C: Found in citrus fruits, strawberries, and bell peppers, vitamin C is an antioxidant that can help reduce the risk of cataracts and macular degeneration.
Vitamin E: Found in nuts, seeds, and vegetable oils, vitamin E is another antioxidant that protects eye cells from damage.
Omega-3 fatty acids: In fish like salmon, tuna, and sardines, omega-3s can help reduce the risk of dry eye syndrome and support overall eye health.
Stay Hydrated
Drinking plenty of water is crucial for overall health, including eye health. Staying hydrated helps maintain the natural balance of tears in your eyes, preventing dryness and irritation. Aim for at least eight glasses of water per day, and increase your intake during hot weather or periods of increased physical activity.
Too much screen time can be very hard on your eyes. Follow the 20-20-20 rule if you can, which states: every 20 minutes, take a 20-second break to look at something 20 feet away. Image Courtesy: Envato Elements
Take Breaks from Screens
Digital eye strain, also known as computer vision syndrome, can cause dry eyes, blurred vision, and headaches. This issue can be exacerbated during the summer months when spending more time indoors with air conditioning. To minimize digital eye strain, follow the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away.
Use Eye Drops
If you experience dry, irritated eyes during the summer, consider using over-the-counter lubricating eye drops to alleviate discomfort. These drops help to maintain moisture in the eyes and can be particularly helpful for those who spend extended periods in air-conditioned environments.
Practice Good Eye Hygiene
During the summer, allergies and increased outdoor activities can lead to more debris and allergens in your eyes. Be sure to wash your hands regularly and avoid rubbing your eyes, as this can transfer bacteria and allergens, leading to irritation or infection. If you wear contact lenses, clean and store them properly to avoid introducing harmful bacteria to your eyes.
Swimming with contact lenses can increase your chances of an eye infection. If it’s a must, choose daily disposable lenses and throw them away after your swim. Prescription goggles are a far better solution allowing for the maintenance of clear vision without risking an eye infection. Image Courtesy: Envato Elements
Avoid Swimming with Contact Lenses
Swimming with contact lenses can increase your risk of eye infections due to the presence of bacteria and other microorganisms in water. If you must wear contact lenses while swimming, opt for daily disposable lenses and discard them immediately after your swim. Alternatively, consider wearing prescription goggles to maintain clear vision without risking an eye infection.
Protect Your Eyes from Chlorine
Prolonged exposure to chlorinated water in swimming pools can cause eye irritation and dryness. To prevent this, wear well-fitted, watertight goggles while swimming to protect your eyes from chlorine and other chemicals. After swimming, rinse your eyes with fresh water or use lubricating eye drops to help restore moisture.
Schedule Regular Eye Exams
Regular eye exams are essential for maintaining good eye health, as they can help detect potential issues early and ensure that you have an up-to-date prescription for glasses or contact lenses. Aim to schedule a comprehensive eye exam at least once every two years, or more frequently if you have a history of eye problems or are at a higher risk for eye diseases.
Conclusion
As summer approaches, it's essential to prioritize eye health and take the necessary precautions to protect your vision. By following these tips, you can enjoy the warm weather and outdoor activities without compromising the well-being of your eyes. Remember to wear UV-protective sunglasses and a wide-brimmed hat, maintain a balanced diet, stay hydrated, and practice good eye hygiene. Regular eye exams will also ensure that your eyes stay in top shape all summer long.