10 Tips for Healthy Eyes

This prevents tired and dry eyes.

Our eyes have never been under more pressure than they are today. We spend hours looking at computer, smartphone and other screens; this makes our eyes tired, dry, painful and burning. It can even lead to head, back and neck pain. Our modern lifestyle means that we barely see into the distance, we blink less and meals are adapted to the time we have in our overcrowded schedules. Did you know that myopia (nearsightedness) is related to intensive activities at close range? This is a topic that has been explored by many researchers and scientists from all over the world. Read on to find out what you can do to keep your eyes healthy. Here are 10 tips for healthy eyes and relaxed vision for all ages.

Tip1: Flashing.

We now know that dry eyes sometimes arise because we don't blink enough. We spend hours watching screens - usually because we are very focused and get tired as a result. To prevent the eyes from drying out, we must ensure that the cornea is always covered with tears. For this we have to blink regularly. However, we often don't blink enough in this digital age. Blinking is as automatic as breathing. We open and close our eyes about 10 to 15 times a minute. This is a reflex and it happens very quickly. When we are working or reading in front of a screen, we concentrate so much that we forget to blink our eyes enough. We subconsciously suppress the blinking, which causes the eyes to dry out within a few minutes. The extremely thin layer of tear fluid on the eye becomes irregular until it eventually breaks open. Then our vision becomes blurry. Our body tries to balance poor vision by staring. Not only does this make the eyes feel less comfortable, it also makes us tired and can lead to headaches. What can we do about this? Make sure to blink your eyes regularly by squinting your eyes tightly and then opening them again. This activates the meibomian glands on the edge of our eyelids. These produce an oily secretion that mixes with the moisture produced by the tear ducts. This ensures that the tear fluid does not evaporate too quickly. This keeps our eyes moist.

Tip 2: Schedule breaks to blink.

The 20/20/20 rule is a good rule of thumb to make sure you regularly look into the distance. The rule is: every 20 minutes, focus on a point about 20 meters away from you for 20 seconds. This is easy to do while you are working and is a great way to avoid eye strain from the screen! Just pretend you're thinking
Tip 3: Your eyes need fresh air.
Like the rest of your body, your eyes need fresh air. A walk can help relax tired eyes. During the winter, many offices are heated, causing the air to dry out. If you are working in front of a screen for a long period of time, make sure that fresh air enters the room. Higher humidity is also beneficial: place bowls of water or wet cloths here and there on the radiators.

Tip 4: Eyes love vegetables. 

People say that eating carrots is good for your eyes. It was previously believed that the macular pigment (the pigment present in large quantities in the macula - the point on the retina where you can see clearly) - is made from beta-carotene. Today our knowledge has been further developed. We now know that the pigment consists of lutein and zeaxanthin. Absorption of these two substances can help prevent age-related macular degeneration. Foods that contain a lot of lutein are green cabbage, spinach, broccoli, arugula and white cabbage - green vegetables! We also know that lutein and zeaxanthin are derivatives of beta-carotenes, which means that eating carrots is also good for your eyes. Our sight and body in general benefit from a healthy, balanced diet.

Tip 5: Drink plenty of water and get enough sleep.

Drinking plenty of fluids is a good idea if you have dry eyes. Drinking two to three liters of water or unsweetened tea every day ensures that your eyes get the moisture they need. Getting enough sleep also helps your eyes recharge. Seven to eight hours of sleep per night is sufficient. This is a welcome break for those who suffer from tired eyes. Important: Before going to sleep, avoid exposure to the blue light emitted by screens. Blue light keeps your body and eyes awake. Do you fancy a romantic candlelight dinner? Light helps you regulate your body's biological clock and has a proven influence on a person's sleep-wake rhythm. The sleep hormone melatonin plays a central role in this process. When you are exposed to blue light, special receptors in the eyes communicate that less melatonin needs to be released, keeping you alert and awake. Less exposure to blue light in the evening causes more melatonin to be released, causing you to tire and fall asleep.

Tip 6: Stay away from preservatives.

If you use cosmetics and eye drops, always try to use products without preservatives. Your optician, doctor and pharmacist can help you select the right products for you.
Eye drops must be germ-free so as not to cause eye infections. Therefore, opened eye drops that have been used before should never be used after their expiration date. Single use eye drops are often best. Bacteria-free products usually only work if they are not used after the expiration date. Therefore it is better to throw away any eye drops that are expired.

Tip 7: Eye massages.

Targeted and gentle eyelid massages can work wonders when it comes to keeping the canals of your eyelids fit. This supports the function of the eyelid ducts to ensure that enough tear fluid is produced to keep the eye moist.
This is how you give your eyes a workout:
Warm your eyelids so that the firm, thick secretions in the meibomian glands turn to moisture. You can do this with a washcloth dipped in hot water or with a gel mask that has been heated to medium heat (max. 60 degrees Celsius). Then place it over your eyes for 7-10 minutes and relax. Before applying the mask, make sure it is not too hot by holding it on your wrist.

Then it is time for the eyelid massage: 

gentle movements will ensure that the secretion is pushed out of the meibomian glands. Close your eyes. Use your finger to gently stroke the upper lid from top to bottom and the lower lid from bottom to top until you reach the point where the lids meet. Repeat this several times. Finally, massage your eyelid by moving inward towards the nose.
After the massage, while still closed, gently clean the eyelids with a cotton pad dipped in eye cleansing fluid (upper lid from top to bottom, lower lid from bottom to top to the point where the members meet) .