How to Take Care of Your Eyes Daily

In modern times, many jobs involve working with computers. We also spend our free time looking at screens - whether we’re watching TV or scrolling on our smartphones, these devices have become our constant companions.

This, combined with inadequate sleep and unfavorable environmental conditions, can negatively affect our eyes and lead to vision problems. One increasingly common issue is Computer Vision Syndrome (CVS). Symptoms of CVS include:

• Dry and burning eyes
• Tearing
• Blurred vision
• Double vision
• Eye redness
• Neck and shoulder pain [1-2].

Symptoms associated with CVS stem from prolonged contraction of the ciliary muscle. When you focus on nearby objects (like a computer or phone screen), the ciliary muscle contracts, making your lens more spherical. When you look at distant objects, the muscle relaxes, and the lens flattens [3].

Staring at close objects for extended periods can cause the ciliary muscle to cramp, disrupting accommodation, which results in temporary blurred vision that usually clears up within a few seconds.

While many of us cannot avoid working on computers, there is a simple way to give our eyes a break.

The 20-20-20 Rule

The 20-20-20 rule is a simple exercise: every 20 minutes, take a 20-second break and look at something approximately 20 feet (about 6 meters) away.

For added benefit, stand up during this 20-second break. You can do a squat, take a few steps, or stretch your back.

Adequate Sleep

Research shows a strong correlation between lack of adequate sleep and deteriorating vision. Despite this, getting enough rest at night seems underappreciated in discussions about eye care.

A 2019 study found that sleep deprivation was associated with worsened vision. Both short sleep duration and poor sleep quality (due to issues like sleep apnea or frequent awakenings) led to these problems [4].

Another study of professional drivers showed that sleep deprivation can cause tunnel vision, a condition where only objects directly in front of you remain visible while peripheral vision narrows [5].

The takeaway is clear—your eyes need enough rest every day. Aim for at least 7, preferably 8, hours of sleep. Not only will your eyes thank you, but your overall health will also benefit.

Proper Sunglasses

Sunlight contains ultraviolet radiation (UVR), which can contribute to eye diseases like cataracts, macular degeneration, and even eyelid and eye cancers [6-7].

When spending time in the sun, it's essential to wear sunglasses. However, not all sunglasses provide proper protection. In fact, poorly selected ones can increase the amount of radiation reaching your eyes.

Looking through dark lenses causes your pupils to dilate (as if you were in a shaded area), allowing more light—and thus more UVR—into your eyes.

For sunglasses to be effective, they must have special filters that protect your eyes from ultraviolet radiation. The shape of the glasses is also important. Larger, wrap-around lenses will provide better protection because UV rays reach your eyes from above, the sides, and even below (reflected from the ground) [7].

Sunglasses are just one part of eye protection. Along with hats, staying in the shade, and using sunscreen around your eyes and eyelids.

Omega-3 Fatty Acids and Eye Health

The positive impact of omega-3 fatty acids on eye health has been confirmed by numerous studies, and ongoing research continues to reveal new insights.

DHA, one of the two primary omega-3 fatty acids, is the most important structural lipid in the photoreceptors of the retina, supporting their function [8].

EPA, another key omega-3 fatty acid, has anti-inflammatory properties and may influence vascular permeability, which affects intraocular pressure [8-9].

Omega-3 fatty acids may contribute to:

• Slower tear evaporation
• Increased density of conjunctival cells
• Reduced eye inflammation
• Cytoprotective effects
• Lower intraocular pressure [8-10].

Most research on omega-3 focuses on their role in treating dry eye syndrome, with studies showing a significant reduction in symptoms and improved quality of life for participants [11-14].

A 2015 study also noted the benefits of omega-3 supplementation in people suffering from Computer Vision Syndrome, which is directly related to dry eyes [10].

Want to supplement your diet with omega-3 dietary supplements? Choose tested and safe products from the OSAVI brand:

• Omega-3 EXTRA, 1300 mg
  Dietary supplement in soft capsule form, containing 720 mg EPA and 480 mg DHA. Docosahexaenoic acid contributes to the maintenance of normal vision.
• Norwegian Cod Liver Oil, 1000 mg Omega 3
  A liquid containing oil derived from wild-caught Atlantic cod, sustainably harvested. In addition to omega-3, it contains vitamin A, which also helps maintain normal vision.
• Daily Omega + D3, 1600 mg Omega 3
  Dietary supplement in liquid form, containing 1600 mg of omega-3 in highly absorbable triglyceride form. Enriched with vitamin D3.
• Super Krill Oil 1180 mg
  Soft capsules containing oil derived from wild Antarctic krill, harvested in the clean waters of Antarctica. Rich in choline and omega-3 fatty acids in the form of phospholipids.
• Super Strong DHA Kids, 640 mg DHA
  Dietary supplement in the form of convenient drops. Designed for children from 3 years of age. DHA supports normal vision.

Vitamins for Eye Health
It’s well-known that a healthy, balanced, and nutritious diet positively impacts the entire body, including the eyes. This means reducing the risk of age-related diseases (degenerative) such as cataracts and macular degeneration.

Vitamin A and Carotenoids
Vitamin A refers to various fat-soluble substances: retinol, retinyl palmitate, and carotenoids of provitamin A. These substances influence cell differentiation and ensure proper vision. Carotenoids, particularly lutein, have strong antioxidant properties that protect the eyes from damage caused by oxidative stress. The highest concentrations of lutein can be found in the eye's lens and retina. A 2001 study suggests that xanthophylls (a type of carotenoid), such as lutein and zeaxanthin, may reduce the risk of cataracts and macular degeneration. Lutein and zeaxanthin also exhibit photoprotective effects, acting as a specific filter for blue light. If you want to supplement your diet with key vitamins for eye health, try OSAVI's ADEK Vitamins. This dietary supplement in soft capsule form contains provitamin A, or natural beta-carotene from D. salina algae.

Vitamin C
Vitamin C is an effective antioxidant that provides protective action against damage caused by free radicals, reactive oxygen species, as well as toxins and environmental pollutants. It’s particularly important for smokers. A 2011 animal study suggests that vitamin C may also protect the eyes from the negative effects of sun exposure. Take care of yourself with OSAVI's vitamin C supplements:

• Liposomal Vitamin C 1000 mg
  Hard capsules with liposomal vitamin C (Liposovit®-C). The liposomal form is gentle on the stomach and better absorbed by the body.
• Vitamin C 1000 with Rutin and Rose Hip
  Two capsules contain 1000 mg of vitamin C in the form of calcium ascorbate. This form has lower acidity than ascorbic acid, making it better tolerated by the stomach.
• Vitamin C 1000 mg, Powder
  A dietary supplement in an unusual powder form to be dissolved in water or drinks. Helps protect cells from oxidative stress.

Vitamin E
Like vitamin A, vitamin E is a family of eight compounds divided into tocopherols and less-known tocotrienols. All have antioxidant and anti-inflammatory properties. As you know, fatty acids play a special role in the functioning of the retina. Vitamin E neutralizes free radicals that destroy these lipids. Tocopherols may also influence the dilation of blood vessels. Try OSAVI's dietary supplement containing valuable vitamins for eye health: Evening Primrose Oil 1800 mg with Vitamins A and E. These soft capsules contain cold-pressed evening primrose oil standardized for the content of the essential fatty acid GLA. Enriched with vitamins—one daily portion covers 75% of the daily requirement for vitamin A and 150% for vitamin E.

Multivitamins
Dietary supplements containing sets of vitamins essential for maintaining overall health also help take care of the eyes. A 2004 article reviewing dozens of scientific studies showed that most observational studies confirm a positive correlation between taking multivitamin preparations and reduced incidence of cataracts. Want to supplement your diet with the best vitamin set? Choose tested products from OSAVI:

• Multivitamin with Coenzyme Q10
  Oral spray enriched with Q10Vital®, a highly bioavailable coenzyme Q10. Dietary supplement with a natural orange flavor.
• Kids' Multivitamin Gummies
  Dietary supplement with vitamins and minerals for children over 4 years of age and adults, in a beloved fruity gummy form.
• One Daily Multivitamin and Minerals
  Dietary supplement containing a unique blend of vitamins and minerals with added carotenoids such as lycopene, lutein, and zeaxanthin.

Other Valuable Eye Nutrients
Not only vitamins are valuable for our health. We must not forget about minerals and other groups of compounds that are equally important for proper vision.

Zinc
Zinc is found in large amounts in the retinal pigment epithelium and is associated with protective action against age-related damage. Studies confirm that zinc may contribute to improving the condition of patients diagnosed with macular degeneration, especially in cases where the disease has already progressed.

Copper
Copper (as well as iron and the aforementioned zinc) plays a key role in the metabolism of cells and specific processes occurring in the retina. Copper ensures the longevity of photoreceptors, the cells that perceive light. It is also essential for antioxidant defense mechanisms and the proper functioning of the retina. Research suggests that copper deficiency may be one of the factors associated with macular degeneration, as this element is responsible for maintaining homeostasis of other compounds in the eyes, such as iron and zinc. However, it is worth noting that copper deficiency is relatively rare in healthy individuals, while excess copper in the body can be hazardous to health.

Are you looking for a dietary supplement with mineral ingredients essential for the health of your eyes? Try Zinc + Copper from OSAVI. These hard capsules contain organic forms of zinc and copper: zinc chelate (OptiZinc®) and copper citrate.

source:

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