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6 tips for a 6/6 Vision


Dr Karan Bhatia
Dr Karan Bhatia
6 min read

While many people succeed in implementing healthy changes in their lives, they tend to forget to take any constructive steps for the health of an important organ – The Eyes. These sensory organs are an important part of the body, as they connect us visually to the world. Eyes are vulnerable to many eye diseases as they are sensitive and complex. Today’s fast-paced life and our dependency on technology are other reasons to blame for eye problems. Keeping eyesight protected against all the adversities of the modern lifestyle is also vital for an overall healthy life. To protect your sight and enjoy a lifetime of healthy vision, follow these 6 tips for eye health listed below.

Healthy diet, healthy eyes

Eating a well-balanced diet is important to maintain good eyesight. Including nutrients such as zinc, lutein, beta carotene, omega-3 fatty acids, zeaxanthin, and vitamin C and E in your diet helps avert age-related vision problems such as cataracts and macular degeneration. All these nutrients also play an important role in preserving the protecting layer of the eye. The importance of Vitamin A for eye health is common knowledge.
Thus, in taking a diet rich in the above nutrients keeps your eye health in check. Find a comprehensive list of such food items in the list below.

Fruits: Berries and citrus fruits are richly sourced with vitamin C. So, add fruits like lemons, oranges, and grapefruits to your diet to prevent age-related eye problems.

Vegetables: Leafy green vegetables such as spinach, kale, and collard greens includes lutein and zeaxanthin. The green pigmentation of these vegetables prevents macular degeneration and cataracts. Other than these, broccoli and peas are also rich in above eye-healing nutrients duo.

Carrots are a good source of Vitamin A and beta carotene, nutrients vitally healthy for eyesight.

Non-Vegetarian Diet: Most fishes are rich in omega-3 fatty acids because of oil in their gut and body tissue. Tuna, salmon, trout, and mackerel are some of the types which contain this nutrient.
Zinc is also helpful for the long-term health of eyes and can be found in beef in rich amounts.
Also, eggs not only include lutein and zeaxanthin, but also vitamins C and E, and zinc, presenting another valuable reason to add it to diet.

Nuts, Seeds & Legumes: Omega-3 fatty acids and vitamin E are present in three of them in hight quantity. Eat walnuts, cashews, peanuts, lentils, chia seeds, flax seeds, often to benefit your eye health, significantly.

Water: This fundamental beverage plays a remarkable role in eye health. Drink more water to prevent dry eyes from dehydration.

Take a break from electronic screens

Computer Eye Syndrome is a common eye disease these days caused by working on digital screens for prolonged hours. This eye problem may include symptoms like:

In order to protect eyes from the ill-effects of digital screens, make the following changes in your work regime:

1. Rest your eyes every 20 minutes for 20 seconds while looking 20 feet away from the screen.
2. Take a 15-minute break every two hours.
3. Remember to blink frequently to keep your eyes moist naturally.
4. Keep your eyes at the level of the top of the computer screen, to prevent direct gaze on the screen.
5. Always wear prescribed eyeglasses while working on the computer.

Sunglasses should be used

Using the right type of sunglasses will protect you from harmful UV rays. Exposure to UV-A and UV-B rays can lead the eyes towards diseases like cataracts and age-related macular degeneration.

Therefore, it is important that you choose function over design when you buy sunglasses. Select those which block 99% to 100% of UVA and UVB rays effectively. Wraparound sunglasses is a good option to protect eyes from the sides, as well.

Necessary use of eyewear

Get yourself protective goggles or safety glasses and use them each time you play or work especially if you work with airborne or hazardous materials at home or at the job, and wear protective glasses or safety glasses every time.

Sports which are likely to cause eye injuries should be played with necessary sports goggles.

Smoking needs to be stopped

Smoking makes you vulnerable to the development of cataract, macular degeneration and causes optic nerve damage. Dry eye is another eye problem caused by smoking. If you are smoking currently, keep trying to quit smoking until you succeed.

Visiting eye doctors once in a while is a must

Visiting your eye doctor regularly will protect your sight, detect various symptoms of cataracts and even find various eye diseases such as glaucoma, which usually has no symptoms. When these diseases are detected early, it gets easier to treat them.

You may have to go through following steps in a regular eye examination.

  • Vision tests to figure out your eye problem.
  • Eye test to check the synchronicity of the eyes.
  • Eye pressure and optic nerve tests for glaucoma
  • Questions on family and personal medical history
  • Before and after dilation: external and microscopic eyes examination

A regular physical exam is also advisable, as diseases like diabetes, cholesterol and high blood pressure also cause eye problems if left undetected.


Be mindful to practice these simple tips in your daily life in order to preserve the perfect vision. Make health your foremost priority and eyes are a major part of it.