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20 Essential Hacks To Maintain Healthy Eyes In The Digital Age

20 Essential Hacks To Maintain Healthy Eyes In The Digital Age

We all realize the importance of staying healthy although whether we are really inclined to make necessary sacrifices in order to stay healthy is a completely different story. To our own levels of motivation and application, we resort to working out, balancing our diets, maintaining healthy lifestyle and visiting doctors regularly, all to remain healthy. And equally, we don’t want to be blind. Vision is probably the most important amongst our senses. But do we realize the importance of having good eye health, as much as having sound overall health? Most of us do not care about it, as long as our eyes can see.

For most of us, having healthy eyes means being able to see and for some more, being able to see without having to put glasses on. But, there are so many types of eye-related hazards like astigmatism, conjunctivitis, cataract, dry eyes, glaucoma and others, unknown to many of us, some of which can even end up claiming our sight. In this digital age, our eyes are having to cope with maximum level of stresses, as we’re always focusing our attention on all sorts of screens. This makes our eyes much more vulnerable to complications. So, we need to be careful to protect our eyes and thus live a joyful life. Below are twenty tips which will surely help us avoid most of the eye problems, if not all, provided we practice them on a regular basis.

1. Examine eyes regularly.

Our eyes could be seeing everything properly and we might not be experiencing any significant problem with our eyes. But, they could be suffering from problems like dryness, glaucoma or macular degeneration, the problems which often do not have any warnings. So, it’s wise to examine our eyes regularly by visiting the ophthalmologist. This will help us know if our eyes are really well and if there are any issues, we will know them early so that they can be easily dealt with. An anually complete eye examination is highly recommended to maintain healthy eyes.

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    2. Be open with the medical practitioner.

    Just visiting the ophthalmologist often isn’t enough to maintain healthy eyes. Medical examinations should be accompanied with our frankness. Most of us like to believe that our eyes are perfect. So we try to hide facts as much as we can so that the doctor won’t be able to identify the problems with our eyes. But this must be avoided completely as by hiding facts, we won’t be able to achieve the most from medical examinations. We should provide the doctor with complete information in regards to how we’re feeling as well as full details of our own as well as our family’s health history.

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      3. Stock saline solution at home.

      Sometimes, our eyes may come in contact with soaps, cleansers and some chemicals. The best thing to do in that case as a preliminary remedy is to rinse the eyes thoroughly with saline solution. For soaps and cleaners, it is enough to rinse the eyes thoroughly with saline for 10 to 15 minutes. But for chemicals, it might not be enough. In that case, especially if you experience irritation, you should better visit the eye doctor. So stock your medical kit with enough of saline solution.

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        4. Drink plenty of water.

        Consumption of a sufficient amount of water is also very important to maintain healthy eyes. This helps to keep the eyes hydrated. Saline solution also helps in keeping eyes hydrated but water consumption is a much easier and risk-free way to do the same thing. Specially alkaline ionized drinking water is more beneficial because it has anti-oxidant properties, enhances the immune system and improves the absorption and benefits of vitamins, which help in eye health. Ionized and safe alkaline drinking water can be obtained easily at home and at offices nowadays thanks to water ionizer from companies such as Bawell.

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          5. Maintain air quality at home and office.

          In the winter, we often use heating systems in homes and offices which create dry air. Prolonged exposure to dry air leads to hazards such as dryness of eyes, irritation and itches. The best way to prevent this without turning off the heater is to use a portable humidifier to keep the air moist, which will help in the prevention of eye irritation caused by dryness. Besides, the air inside the house and workplaces also should be clean so that there’s no chance of irritants contaminating our eyes.

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            6. Eat your way to good vision.

            Proper diet is also very important to maintain healthy eyes and for having good vision. One should eat lots of green leafy vegetables like spinach, collard greens and kale, which help avoid macular degeneration. Blueberries meanwhile help in the reduction of eye fatigue and apricots, which are rich in beta carotene and lycopene, promote good vision. Tea helps to deter cataracts. Often, we also need to take supplements such as vitamins. It is advisable to turn to them only after consultation with doctors.

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              7. Quit smoking.

              Medical researches suggest that smoking makes individuals more likely to get cataracts, optic nerve damage, and macular degeneration. So, it’s best to quit smoking as soon as possible, if you haven’t been able to avoid it completely firsthand. But it’s not the easiest thing to do for those who have taken it up. They need to try harder and harder considering the risks they’re putting their eyes in.

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                8. Wear safety glasses.

                Different kind of safety glasses are available, suitable for different situations and purposes. We need to be serious about using them for safety of our eyes. UV filtering sunglasses are useful while going out in the sun. They protect our eyes from harmful UVA and UVB rays, which can otherwise contribute to cataracts. Meanwhile, while we’re working with hazardous or airborne materials on the job or at home, simple protective goggles will be enough to protect our eyes. On the other hand, players of certain sports such as ice hockey, racquetball, cricket and lacrosse are highly prone to eye injury. They need to wear protective helmets or goggles while playing.

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                  9. Wear the glasses and lenses right.

                  Wearing glasses and lenses isn’t enough to maintain healthy eyes. We should also be careful about wearing them right. Wearing glasses and lenses incorrectly doesn’t just reduce benefits but in some cases it can even lead to complications. To ensure we are wearing appropriate visual aids, we need to visit doctors regularly to check if our aids need to be updated and if they meet our requirements. Similarly, contact lenses need to be replaced every two to three months and shouldn’t be worn more than 18 hours continuously. We also need to be careful to keep the contact lenses clean.

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                    10. Give your eyes many breaks from screens.

                    We should not stress our eyes with prolonged exposure to computer, TV and mobile screens. We should be particularly careful about computer screens as we stand closer to them and they have extra glare. People often blink less while looking at the screens causing dry eyes as a result. So conscious efforts should be made to blink every 30 seconds. Besides, the 20-20-20 rule is important in the case of computer use, which suggests to look 20 feet or more away every 20 minutes more than 20 seconds.

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                      11. Blink more often.

                      Blinking on a regular basis is also very important for the health of eyes. As suggested in the earlier point, it helps in the prevention of dry eyes. Besides, constantly staring at an object without blinking also stresses the eyes and in the long run, leads to defects of vision such as myopia and hypermetropia. So we need to keep blinking on a constant basis.

                      12. Give your eyes proper rest.

                      The major reason behind our eyes suffering from defects is that we exhaust them. So the best way to ensure that your eyes are in good operational health is to rest them appropriately and ensure they aren’t being put under too much of stress. For this we need to have enough sleep. Eyes need to be given regular breaks from screens. We should also not involve in straining activities like working on a computer, reading, writing, etc. to the point that our eyes experience discomforts.

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                        13. Put cucumber on your eyelids.

                        It’s beneficial to press cold cucumber slices gently against eyelids for around 10 minutes, especially before going to sleep at night. This particularly helps to prevent puffiness. Besides, it also helps to keep the eyes relaxed and soothed. The idea behind the use of cucumbers is that they contain ascorbic acid and caffeic acid, which prevent water retention and inflammation. So it’s wise to use them whenever we feel our eyes are stressed.

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                          14. Get the light right.

                          Working in appropriate light conditions also provides a major boost for the well-being of eyes. We should not read in dim light for prolonged periods of time as it leads to eye strain. We should also ensure that the light in the room is sufficient. Extra care also needs to be taken to prevent frequent exposure to harmful high energy blue light and UV rays.

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                          15. Do not look at bright light directly.

                          We should never focus our eyes on the sun or any other bright sources of light directly as it can cause temporary and permanent damage to our eyes. Bright light causes gradual oxidation and deterioration of the macula and leaves our eyes more susceptible to macular degeneration, issues with glare, and contrast sensitivity. For these reasons we should avoid looking at bright light directly and those people who work out in the sun and are exposed for longer durations to bright light need to protect their eyes appropriately against this hazardous light.

                          16. Practice eye exercises.

                          Exercises and yogas are great for eyes. They help to keep the eyes relaxed, free of strain and fully operational. Doing several sets of exercises on a daily basis can also help avoid defects of vision, prevent dryness and thus keep the eyes in good health. Some of the popular and beneficial eye exercises are zooming, resting the eyes, rolling the eyes, beads on a string and eye squeeze.

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                            17. Maintain overall health of the body as well.

                            Overall body health is also an important aspect for the health of our eyes. Several types of body ailments directly and indirectly lead to defects of vision and problems with eyes. For example, if we maintain a healthy body weight, the chances of developing diabetes, high blood pressure, and high cholesterol level all are significantly reduced. All of these conditions can lead to vision loss, and in particular diabetes. Statistics suggest that diabetes is the number one cause for vision loss in the working-age population in the United States. Furthermore, by controlling diabetes we can also reduce the chances of developing retinopathy.

                            18. Use these apps and software.

                            As mentioned earlier in this article, computers and mobile devices are one of the important causes for vision problems in these days. But it doesn’t always have to be so. Our eyes suffer more from our carelessness than from computers and mobile devices themselves. If we’re careful, we can even use them for improving our eye health and not just for preventing their deterioration. Some of the popular and useful apps and software for maintaining the health of eyes are Eyeleo, Workrave, PC Work Break, Eye Trainer and EVO.

                            19. Practice workplace safety.

                            Some of our jobs are risky and place the eyes at a certain level of vulnerability. So, it’s quite important to practice workplace safety to ensure our eyes will remain healthy over the coming years. The jobs which in particular put our eyes under considerable risk are carpentry, mining, plumbing, auto repairing, computer-related jobs and welding. People working in these fields need to choose appropriate safety measures for their eyes so that foreign particles do not enter the eyes and risks for the eyes are negated.

                            20. Fall in love with your eyes.

                            Well, the ultimate way to have healthy eyes and ensure they’re fine over the years is to love them. The earlier points are highly important and if we follow them, we will be able to have healthy eyes almost all the time. But how can we be motivated and determined about following them? That can be assured only if we realize the importance of having healthy eyes and try to avoid activities and habits that have detrimental effects on them.

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                              Featured photo credit: Eye Doctor via dillardeyeclinic.com

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                              Nabin Paudyal

                              Co-Founder, Siplikan Media Group

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                              Last Updated on May 25, 2019

                              20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                              20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                              Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

                              It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

                              This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

                              Breakfast

                              1. Spiced Coconut Squash Breakfast Porridge

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                                This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

                                2. Egg and Avocado Spaghetti Squash Boats

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                                  If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

                                  3. Spaghetti Squash Frittata for One

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                                    This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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                                    4. Ingredient Spaghetti Squash Brunch

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                                      It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

                                      5. Spaghetti Squash Hash Browns

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                                        A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

                                        Lunch

                                        6. Spaghetti Squash Chow Mein

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                                          Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

                                          7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                                            This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                                             8. Spaghetti Squash with Mushrooms Parmesan

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                                              Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                                               9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                                                A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                                                 10. Thai Peanut Spaghetti Squash

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                                                  Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                                                  Dinner

                                                  11. Spaghetti Squash Comfort Bowl

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                                                    This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                                                    12. Spaghetti Squash Crust Pizza

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                                                      As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                                                      13. Spaghetti Squash Fried Rice

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                                                        Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                                                         14. Roasted Garlic Spaghetti Squash Lasagna Boats

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                                                          If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                                                          15. Chicken Enchilada Stuffed Spaghetti Squash

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                                                            This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                                            Dessert

                                                            16. Sweet Spaghetti Squash Kugel with Apples and Raisins

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                                                              If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                                              17. Spaghetti Squash Coconut Custard Pie

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                                                                With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                                                 18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                                                  This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                                                   19. Spaghetti Squash Kheer

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                                                                    Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                                                     20. Cinnamon Spice Spaghetti Squash Cake

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                                                                      By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                                                      Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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