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7 Things You Can Do Today to Support Your Eye Health

Things You Can Do Today to Support Your Eye Health

Almost anything you do to keep your body healthy and strong will protect your eyes. Good food choices, plenty of exercise, and regular exams are part of an overall health strategy that keeps your organs in optimal shape during your lifespan, including your peepers.

But your eyes are uniquely vulnerable to your environment, too. The first step toward the healthiest eyes possible, then, is learning what habits and lifestyle choices keep them safe. 

Expert ophthalmologist John Ghobrial, MD, and our team at Eye Associates of Monmouth have compiled this list of tips for your eye health. We offer in-person exams at our office in Colts Neck, New Jersey, as well as telehealth services over a secure, HIPAA-compliant connection.

Want healthy eyes for life? Take the following steps today.

Keep your blood sugar stable

One of the worst medical conditions for your eyes is diabetes. Type 2 diabetes is on the rise in the United States, mostly due to diets that are too high in sugar and lifestyles that are overly sedentary.

High levels of glucose in your bloodstream damage blood vessels throughout your body, including those in your eyes. If you already have diabetes, be sure to schedule regular diabetic eye exams that can identify and slow diseases such as diabetic retinopathy and glaucoma.

Eat for your eyes

Your eyes, like all organs in your body, need vitamins and minerals to keep their cells strong and healthy. Just as eating too much sugar can damage your eyes, eating the right kinds of foods can strengthen them. Fill your plates and bowls with foods that contain:

Lutein and zeaxanthin

Dark, leafy greens contain these nutrients, which reduce your risk of developing cataracts and other eye diseases. Persimmons, tangerines, corn and broccoli also contain both lutein and zeaxanthin.

Vitamin C

Citrus, berries, bell peppers, papayas, and tomatoes are all rich in Vitamin C, which acts as an antioxidant. Vitamin C can slow down the progression of macular generation, reduce your risk of cataracts, and minimize the effects of aging on your eyes.

Vitamin E

Nuts, wheat germ, and sweet potatoes are rich in Vitamin E, which protects eye cells from free radicals. Free radicals can break down healthy tissue, including in your eyes.


The mineral zinc helps transport vitamin A from the liver to your eye’s retina, where it produces melanin to protect your eyes. Red meat, oysters, lobster, nuts, and seeds are rich in zinc and may prevent you from having problems with night vision or developing cataracts.

Omega-3 fatty acids

These essential fatty acids, found in fish such as salmon, herring, and mackerel, enhance tear production and protect the oily outer layer of your eyes. Omega-3s are also important for visual development in infants.

Work out for your eyes

Going to the gym and hitting the cardio and the weights does more than build muscle and burn fat. Regular exercise improves your cardiovascular health, and that includes the blood vessels in your eyes. 

Being physically active, along with eating a healthy whole-foods diet, also reduces your risk for Type 2 diabetes. Staying fit keeps your cholesterol lower, too, which is also good for your eyes.

Quit smoking 

Smoking dries out every tissue in your body, including your eyes. Over time, smoking can damage your optic nerve. It also increases your risk for macular degeneration and cataracts.

Protect your eyes

Unlike your heart and liver, your eyes are exposed to the world around you where they can be affected by everything from sunlight to pollution to flying objects. To protect your eyes:

  • Wear sunglasses outdoors
  • Wear protective goggles when working with tools or chemicals
  • Wear protective eyewear when playing sports
  • Wash your hands before inserting or removing contact lenses
  • Take breaks from staring at your screens (after you finish this blog, of course!)

Also, rinse your eyes with clean, lukewarm water for 20 minutes if you accidentally splash chemicals into your eyes. 

Schedule regular eye exams

Whether you wear corrective lenses or not, a regular eye exam detects problems at an early stage so you and your doctor can take steps to halt or slow them. If you wear glasses or contact lenses, an annual exam not only ensures that you have the right prescription but also checks your eye health. 

If you’re over 60, African American, over age 40, or have a family history of glaucoma, come in for a dilated eye exam every 1-2 years. If you have diabetes, you may need to have your eyes checked several times a year.

Are you ready to protect your eyes by booking an exam? Contact our friendly team at Eye Associates of Monmouth today by phone, or book an appointment online.

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