top of page
Kingdom - eye.jpg

Caring for Your Eyes: Best Practices for Everyday Eye Health

By James Dennis C. Gumpal, M.D., J.D.

Read time: 5 minutes

Your eyes are essential to your daily life, and taking care of them should be a top priority. Eye health is about more than just avoiding screen time—it involves a combination of good habits, proper nutrition, and regular eye check-ups. Here are some simple, science-backed tips to keep your eyes healthy for the long term.

  • Facebook
  • Twitter
  • LinkedIn
  • Instagram

Eat a Balanced Diet for Better Vision

What you eat plays a significant role in maintaining good eye health. Nutrients like vitamins A, C, and E, along with omega-3 fatty acids and zinc, are particularly important for eye function.

 

Vitamin A helps prevent night blindness and maintains the cornea, the clear outer layer of the eye. Top 4 foods commonly available in the Philippines rich in vitamin A are: 

  1. Liver (chicken or pork) – 14,000-22,000 µg of Vitamin A per 100g

  2. Carrots – 835 µg (micrograms) of Vitamin A per 100g 

  3. Sweet potatoes (kamote) – 961 µg of Vitamin A per 100g 

  4. Amaranth leaves (kulitis) – 641 µg of Vitamin A per 100g

Kingdom - fried liver with sweet potato.jpg

Fried liver with baked sweet potatoes and pumpkin leaves

Kingdom - guava.jpg

Top 4 Vitamin E food sources in the Philippines:

  1. Sunflower seeds – 35.17 mg of Vitamin E per 100g

  2. Almonds – 25.6 mg of Vitamin E per 100g

  3. Hazelnuts – 15.03 mg of Vitamin E per 100g

  4. Olive oil – 14.35 mg of Vitamin E per 100g

Kingdom - walnut stuffed mackerel.jpg

Walnut-stuffed mackerel

Vitamin C is an antioxidant that protect the eyes from oxidative stress and may reduce the risk of cataracts. Top 4 Vitamin C food sources in the Philippines:

  1. Guava (bayabas) – 228 mg of Vitamin C per 100g

  2. Bell peppers (red) – 127 mg of Vitamin C per 100g

  3. Broccoli – 89 mg of Vitamin C per 100g

  4. Papaya – 60 mg of Vitamin C per 100g

Kingdom - almonds & sunflower seeds.png

Omega-3 fatty acids support eye health by promoting proper retinal function and reducing dry eyes. Top 5 sources of Omega 3 fatty acids in the Philippines:

  1. Walnuts – 9,080 mg of Omega-3 per 100g.

  2. Fatty fish (e.g., mackerel) – 4,580 mg of Omega-3 per 100g. Locally known in different varieties: “alumahan,” “saba,” “tulingan.”

  3. Seaweed (Nori) – 4,250 mg of Omega-3 per 100g

  4. Salmon – 2,260 mg of Omega-3 per 100g

  5. Sardines – 2,205 mg of Omega-3 per 100g. Locally known in different varieties: “sardinas,” “tamban,” “sardinang biyaya”

Follow the 20-20-20 Rule
to Reduce Eye Strain

Prolonged screen time is now part of our everyday life, whether for work or entertainment. To reduce digital eye strain, follow the 20-20-20 rule: Every 20 minutes, take a 20-second break and look at something 20 feet away.

 

This practice helps relax the eye muscles, reducing the risk of computer vision syndrome, which can lead to headaches, blurred vision, and dry eyes (Rosenfield, 2016). Blinking frequently also helps keep the eyes moist, further minimizing strain.

Kingdom - screen time copy.png
Kingdom - Bruno mars sunglasses_edited.j
Stay Hydrated to Prevent Dry Eyes

Dry eyes can be uncomfortable and irritating. Staying hydrated is key to maintaining the moisture balance in your eyes. Drink plenty of water (at least 2 liters) throughout the day, especially if you spend a lot of time in air-conditioned or heated environments, which can dry out your eyes.

 

If you suffer from chronic dry eyes, consider using artificial tears or consulting an eye doctor for further treatment options (Jones et al., 2017).

Kingdom - eye hydration copy.png

Excessive exposure to ultraviolet (UV) light from the sun can increase your risk of cataracts and macular degeneration. Wearing sunglasses that block 100% of UVA and UVB rays is essential for protecting your eyes when you’re outdoors.

 

In fact, the World Health Organization has highlighted that UV damage can accelerate the development of age-related eye conditions, making sunglasses an important preventive measure (Lucas et al., 2018).

Best Practices for Using Sunglasses

1. Choose Sunglasses with UV Protection: Look for sunglasses that block 100% of UVA and UVB rays. This protection is crucial for preventing eye damage that can lead to cataracts, macular degeneration, and other vision problems.

2. Polarized Lenses: Polarized sunglasses reduce glare from reflective surfaces such as water, snow, and pavement, which can help in reducing eye strain and improving visual comfort.

3. Wraparound Styles: Wraparound sunglasses provide better coverage by blocking sunlight from entering around the lenses, offering enhanced protection against UV rays.

4. Proper Fit: Ensure that sunglasses fit well on your face. Poorly fitting sunglasses may allow UV rays to enter from the sides, undermining their protective benefits.

5. Use in All Weather Conditions: Wear sunglasses not only on sunny days but also on overcast days and in snowy conditions, as UV rays can penetrate through clouds and reflect off surfaces.

6. Replacement: Regularly replace sunglasses that are scratched or damaged, as such defects can impair vision and decrease protection from UV rays.

Regular Eye Check Ups

Visiting an optometrist or ophthalmologist regularly is crucial for maintaining good eye health, especially if you wear glasses or contact lenses. Regular eye exams help catch issues like glaucoma or retinal problems early, before they lead to more serious complications (Flaxman et al., 2017).

 

It’s recommended that adults get a comprehensive eye exam at least every two years, or more frequently if you have risk factors like diabetes or a family history of eye disease.

Kingdom - asian-optometrist-working-office.jpg

“In our struggle for identity,

we must look into our eyes

and face the truth.”

~F. Sionil Jose

References

 

American Academy of Ophthalmology. (2016). Sunglasses: Why and How to Wear Them. Retrieved from https://www.aao.org/eye-health/tips-prevention/sunglasses

 

Choudhury, S. R., & Pati, A. (2019). Sunglasses: A Review of the Need for Protection Against Ultraviolet Radiation. Journal of Clinical and Diagnostic Research, 13(8), NC01-NC03. https://doi.org/10.7860/JCDR/2019/41353.13105 

 

Flaxman, S. R., Bourne, R. R., Resnikoff, S., Ackland, P., Braithwaite, T., Cicinelli, M. V., … & Vision Loss Expert Group of the Global Burden of Disease Study. (2017). Global causes of blindness and distance vision impairment 1990–2020: a systematic review and meta-analysis. The Lancet Global Health, 5(12), e1221-e1234. https://doi.org/10.1016/S2214-109X(17)30393-5

 

Food and Nutrition Research Institute (FNRI), Department of Science and Technology (DOST), Philippines. (2019). Philippine Food Composition Tables. FNRI-DOST. 

 

Jones, L., Downie, L. E., Korb, D., Benitez-del-Castillo, J., Dana, R., Deng, S. X., … & Wolffsohn, J. S. (2017). TFOS DEWS II management and therapy report. The ocular surface, 15(3), 575-628. https://doi.org/10.1016/j.jtos.2017.05.006

 

Krinsky, N. I., Landrum, J. T., & Bone, R. A. (2014). Biologic mechanisms of the protective role of lutein and zeaxanthin in the eye. Annual review of nutrition, 23(1), 171-201. https://doi.org/10.1146/annurev.nutr.23.011702.073307

 

Lucas, R. M., Yazar, S., Young, A. R., Akbar, A. N., Griffiths, C. E., & Sinclair, C. A. (2018). Human health in relation to exposure to solar ultraviolet radiation under changing stratospheric ozone and climate. Photochemical & Photobiological Sciences, 17(2), 171-185. https://doi.org/10.1039/C7PP00361A

 

Rosenfield, M. (2016). Computer vision syndrome (aka digital eye strain). Optometry and Vision Science, 93(1), 1-5. https://doi.org/10.1097/OPX.0000000000000502

 

U.S. Department of Agriculture (USDA) FoodData Central. (n.d.). Various food data. Retrieved from https://fdc.nal.usda.gov/

 

Zambarakji, H. J., & Tufail, A. (2018). The role of sunglasses in eye health. British Journal of General Practice, 68(678), 574-575. https://doi.org/10.3399/bjgp18X698213

bottom of page