Though the lockdown has given us enough time to take good care of our health, with the increased screen times due to work from home and online schooling, it has also made our eyes more prone to prevalent optical defects. While prescription glasses can be used to effectively correct any optical defects, prevention is better than cure.
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Eat Good Food
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Carrots
Carrots are high in two major antioxidants for the eyes – Lutein and Zeaxanthin. Both of these are stored in the Macula region of the eye and shield against light damage.
- Oranges
Oranges, like any other citrus fruit, contain high quantities of Vitamin C and this nutrient is the key to eye health. Along with that, they also store other essential components like Vitamin A, beta-carotene and flavonoids.
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Blueberries
Including blueberries in your regular diet strengthens the blood vessels behind the eyes and also prevents any blockages in the artery supplying blood to the retina.
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Legumes
Black beans, kidney beans, lentils and other legumes are a storehouse of bioflavonoids and zinc. While zinc is present in abundant quantities in different parts of the eye, flavonoids reduce the risk of diseases like cataract and macular degeneration.
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Green Leafy Vegetables
Dark, leafy greens like spinach, kale and collard green are again rich sources of Lutein and Zeaxanthin. Just as blue light glasses save us from blue rays by reflecting them back, these two antioxidants absorb the blue rays to prevent them from damaging the retina.
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Nuts
Our eyes, like other parts of the body, contain free radical cells that can damage the eye cells and break down the eye tissue. Nuts contain abundant amounts of Omega-3 that helps to fight against these unstable molecules.
Wear Blue Light Glasses
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What is Blue Light?
Blue light is the fourth light in sunlight’s spectrum of seven different colours – Violet, Indigo, Blue, Green, Yellow, Orange, and Red. As we move from red light to violet light, the length of these light waves decreases and their energy increases. Further, as the violet and indigo lights comprise the invisible spectrum and the other five colours make up the visible spectrum, blue light becomes that one light which moves with the highest energy in the visible spectrum. This high energy contributes to the damaging nature of the blue rays.
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How Does Blue Light Affect Our Eyes?
Cataract: As the blue rays penetrate into the eyes, they are absorbed by the eye lens in an attempt to block them from reaching the retina. However, during this process, the lens ends up damaging itself by producing substances and derivatives that get added to its cells and turn them yellow opaque.
Macular degeneration: Age-Related Macular Degeneration is the primary cause for age-related blindness among the old-aged people of the UK. When blue rays fall on the retina, they induce toxic reactions in the cells of the retina, gradually damaging it.
Digital Eye Strain: Prolonged exposure to high intensity blue light from tech screens like laptop, computer and television result in the Dry Eye Syndrome. The symptoms include painful, dry, itchy, sore, and irritated eyes.
Insomnia: The sleep cycle in our body is regulated by the sleep hormone called melatonin. In presence of blue light from the sun during the day, melatonin production is decreased and during nighttime, it is increased, signalling the body for bedtime. Exposure to blue rays from artificial resources during bedtime suppresses the production of melatonin, thus resulting in loss of sleep.
How to Avoid Blue Light Damage?
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- Limit your screen time. Switch Kindle with paperbacks.
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- When you sit on the screen, blink as many times as possible. This helps to evenly distribute tears in your eyes.
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- Wear blue light blocking glasses. You can look for these glasses online or ask your optician to add anti-blue light coating on your prescription or non-prescription glasses.
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- You can also use artificial tears to lubricate your eyes and prevent them from getting dry.
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- Adjust the lighting of your computer. It should not be too bright or too dim as compared to your room.
If you have been looking for cheap glasses to save you from blue light, you need to check Specscart’s website. This brand offers premium quality blue light glasses at a super affordable price range.