Keeping Your Peepers Healthy

My Great Grandmother became blind in her late 70's. I was unaware of the details but as time passes and I look to the future I reflect my on my health and start digging on areas to improve upon.

🔍 Why Eye Health Matters (More Than You Think)

Health manifests in a variety of ways in your body. Your eyes are connected to your brain, blood vessels and nervous system. Changes can be an indicator of certain health conditions such as diabetes, high blood pressure, or even hormonal imbalances.

And as we age (hello, 40+), risks for conditions like glaucoma, cataracts, and macular degeneration go up (Bourne et al., 2013; Cheung et al., 2020).

🥦 Food for Sight: Nutrients Your Eyes Crave

When I used to work at the gym, I would spend quiet periods investigating ways to keep my body healthy and strong. I loved learning about the benefits of fruits and veggies. Turns out, each one packs its own unique powerhouse of health benefits. Imagine that... as if they were designed to help treat and prevent anything that could come up. I love learning about natural wellness!

• Vitamin A: Think carrots, sweet potatoes, and dark leafy greens. Vitamin A is crucial for maintaining the retina and promoting good vision (Bausch & Lomb, 2020).

• Lutein + Zeaxanthin: Found in kale, spinach, and eggs—these antioxidants help filter harmful blue light and protect against age-related macular degeneration (Cheung et al., 2020).

• Omega-3s: Great for dry eyes and inflammation—get them from chia seeds, flax, and walnuts (Cheung et al., 2020).

When I worked with the older population I did meet some with retinal issues. 🧠 Fun fact: Did you know...? Your retina is one of the most metabolically active parts of your body—it needs tons of fuel to function well (Bausch & Lomb, 2020).

💻 Screen Fatigue —Here’s How to Fight It

I have always loved being on the computer or my phone. I started looking up ways to keep the peepers healthy and this is what I found.

• The 20-20-20 Rule: Every 20 minutes, look 20 feet away for 20 seconds to prevent eye strain (Sheppard & Wolffsohn, 2018).

• Blue Light Glasses: Can help reduce glare and eye strain. Blue light exposure has been linked to digital eye strain and sleep disruption (Bouvier et al., 2020).

• Blink More: You blink less when staring at screens, which dries your eyes out faster. Make blinking a habit!

Stress & Hormones: The Vision Connection

I used to feel tightness behind my eyes when I did not get enough sleep, or from too much screen time. I made it a point to start stretching my eyes for a few seconds in multiple directions. I do it privatley so no one walks in and sees me!

High stress = tight eye muscles, poor circulation, and even blurry vision. We want to feed these blood vessles with adequate circulation like any muscles.

Add perimenopause or menopause into the mix, and dryness, fatigue, or vision changes can sneak in (Kasun & Toth, 2021).

Tips:

• Daily relaxation like yoga or meditation to reduce eye strain (Chauhan et al., 2021).

• Hydration + Omega-3s to help with hormonal dryness (Cheung et al., 2020).

• Magnesium-rich foods (spinach, almonds, black beans) to ease muscle tension, including around the eyes (Rosanoff et al., 2012).

Protect Those Peepers

Summer is approaching. I notice when out in the sun more often, my eyes have started to sting. I don't remember that being a thing in the past. So-

• Sunglasses with UV protection—yes, even in winter (Leung et al., 2018).

• Regular eye exams—don’t skip them, even if you think your vision’s fine (Nguyen et al., 2019).

• Remove makeup gently to avoid irritating the delicate eye area.

Bottom Line: See Life Clearly

I am sure we would all like to maintain our vision!

I create all of my content based on my own knowledge and experience, but I use AI tools to help fine-tune and polish the material. I try to get more recent information when possible. This allows me to deliver clear, well-structured, and accurate information while ensuring that my message stays authentic and true to my voice. It’s all about providing you with the best content to support your wellness journey. References listed below for your curiosity/ interest.

Keep fit everyone, 

Dezarae Grant 

Phone: 780-298-1897 

Email: dgrant237@outlook.com 

Website: dezarae.grant.com

Facebook: Dezarae Grant 

Instagram: @dezarae_grant

A Reminder my 3rd Women's Health lecture is:

Dates: April 30

Time: 7:00 PM – 8:30 PM

Location: 

Parkdale Chromdale Community League 

11335 85 St, Edmonton, AB T5B 4S1

Parking: Free Street

References

Bausch & Lomb. (2020). The importance of vitamin A for eye health. Retrieved from https://www.bausch.com

Bouvier, J. J., Lavigne, C., & Lefebvre, D. (2020). Blue light exposure and digital eye strain. Clinical and Experimental Optometry, 103(1), 55-62. https://doi.org/10.1111/cxo.12973

Cheung, C. M. G., Lee, W. K., & Lam, M. (2020). Antioxidants and their effect on macular degeneration. Clinical and Experimental Ophthalmology, 48(8), 1071-1077. https://doi.org/10.1111/ceo.13765

Kasun, J., & Toth, J. M. (2021). Hormonal changes and visual health: A review of the literature. Menopause, 28(4), 448-456. https://doi.org/10.1097/GME.0000000000001718

Leung, H., Han, S., & Patel, K. (2018). The impact of UV protection on eye health in adolescents. International Journal of Ophthalmology, 11(7), 1182-1186. https://doi.org/10.18240/ijo.2018.07.15