In a recent interview, leading eye health experts, Dr. Mohd Haseeb Beg and Dr. Rishi Raj Borah, shared valuable insights on the crucial aspects of maintaining optimal eye health. Their recommendations emphasize a holistic approach that combines a balanced diet, essential nutrients, and healthy habits to safeguard your eyes from various conditions. Let’s delve into their expert advice and discover the key elements for preserving your vision.
Table of Contents
Dietary Essentials for Eye Health
Dr. Mohd Haseeb Beg highlights the importance of a balanced diet, particularly rich in fruits and vegetables. Leafy greens such as spinach and kale, loaded with lutein and zeaxanthin, contribute to macular health. Omega-3 fatty acids, found in fatty fish like salmon and mackerel, can support a healthier retina and prevent conditions such as dry eyes. Antioxidant-rich fruits such as berries, oranges, and kiwi help reduce oxidative stress, while vitamin C in citrus fruits plays a vital role in maintaining blood vessels in the eyes.
Moreover, Dr. Beg recommends a balance of micronutrients, including zinc and vitamin E. Nuts and seeds like almonds and sunflower seeds are excellent sources of vitamin E, aiding in the prevention of age-related eye conditions.
Hydration and Healthy Habits
Staying hydrated is crucial for overall health, including eye health. Dr. Beg emphasizes the importance of drinking an adequate amount of water to prevent dry eyes and maintain fluid balance. Additionally, he suggests taking regular breaks during prolonged screen time, following the 20-20-20 rule – looking at something 20 feet away for 20 seconds every 20 minutes – to alleviate eye strain associated with extended computer use. Wearing sunglasses with UV protection is also recommended to shield the eyes from harmful UV rays, preventing conditions like cataracts.
Insights from Dr. Rishi Raj Borah
Dr. Rishi Raj Borah, Country Director at Orbis, adds to the discussion by advising a nutrient-rich diet and positive lifestyle habits for enhanced eye health. Emphasizing a rainbow diet, he recommends incorporating antioxidants found in leafy greens, colorful fruits, and vegetables like carrots and sweet potatoes to combat oxidative stress and inflammation.
Including omega-3 fatty acids from sources like fatty fish, flaxseeds, and walnuts contributes to the structural integrity of the eyes. Dr. Borah also highlights the importance of vitamin A-rich foods, such as eggs and dairy products, along with foods loaded with vitamin C and E, like citrus fruits, bell peppers, and nuts, for maintaining proper vision.
Additional Tips
Both experts stress the significance of protecting eyes from UV rays by wearing sunglasses during daylight hours. The 20-20-20 rule is recommended for individuals with extended smart device use to alleviate digital eye strain. Regular eye check-ups are essential for timely detection and intervention, particularly for those with comorbidities like diabetes and hypertension.
In conclusion, a well-rounded approach to eye health involves a nutrient-rich diet, proper hydration, and healthy habits. Consulting with an eye care professional for personalized advice is recommended to ensure the optimal well-being of your eyes. Adopting these expert-recommended practices can go a long way in preserving your vision and preventing potential complications.
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