According to studies, people, especially after the COVID pandemic, are more health-conscious than they were in the past. It's good to see that individuals are becoming more aware of their immunity, heart health, skin, and hair health, but they often overlook their eye health. The eye is one of the most commonly used organs, requiring regular care and nourishment. People only start caring for their eye health if there is a visible eye problem; otherwise, eye care is taken for granted. High pollution levels, excessive or prolonged screen use, and stress all have a negative impact on eye health. As a result, eye care is critical on a daily basis, in addition to overall health.
There are numerous common eye disorders, such as poor vision, fatigue, headaches, cataracts, dry eyes, and so on. Ocular pressure, also known as ocular hypertension or intraocular pressure, is one of the most common eye issues that is not addressed. It does not cause symptoms at first but is hazardous to one's eye health over time. If ocular hypertension is left untreated, it can cause serious problems, like glucoma. It can happen to anyone in today's time, at any stage of life. Attention to eye health can lower the risk of developing intraocular pressure and glucoma.
Understand Ocular Hypertension
Before diving into self-care tips, it’s important to understand what ocular hypertension is. The eye contains a fluid called aqueous humor, which helps maintain its shape and provides nutrients to its structures. Normally, the amount of fluid produced and drained is balanced, but if the fluid isn’t drained properly, the pressure inside the eye increases. High eye pressure itself doesn’t cause symptoms, so it’s often detected during routine eye exams or when it becomes serious.
Self-Care Practices for Ocular Hypertension
Follow doctor’s advice
The first step in managing ocular hypertension is to follow your eye doctor’s recommendations. This may include taking prescribed medications, attending regular check-ups, and adhering to specific treatment plans. Your doctor is your best resource for understanding how to manage your condition effectively.
Monitor Eye Pressure
Regular eye exams are crucial for monitoring ocular pressure. Your eye doctor will check your eye pressure at each visit to ensure it remains within a safe range. Keeping track of these readings helps in making any necessary adjustments to your treatment plan. If you notice any changes in your vision or have concerns, let your doctor know right away.
Maintain a Healthy Diet
What you eat can affect your overall health, including your eye health. A balanced diet rich in antioxidants, vitamins, and minerals supports eye health. Focus on foods high in Lutein and zeaxanthin, vitamins A, C, E and minerals like Zinc and omega-3 fatty acids. Examples include:
Leafy greens (spinach, kale)
Fruits (oranges, blueberries)
Nuts and seeds (almonds, chia seeds)
Fatty fish (salmon, tuna)
These nutrients help protect your eyes from damage and support overall eye function. You may also take a daily multivitamin for nutritional benefits. Avoid trans fat as much as possible.
Exercise Regularly
Regular physical activity has numerous benefits for your health, including eye health. Exercise helps improve blood circulation and can lower intraocular pressure. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, jogging, cycling or swimming are great options.
Use soothing Ayurvedic eye drops
Ayurvedic herbs heal and nourish without side effects. There are ayurvedic eye drops that give your eye muscles relaxation and protect them from strain and pollution. EyeSpa Ayur is one of such ayurvedic eye drops made with 17 herbs like rose water, honey, punarnava, bhringaraj, triphala, tulsi, and more. One drop in each eye once in the morning and once before bedtime can do a lot for your overall eye health. Anyone can use this ayurvedic eye solution for super-eye health.
Maintain a Healthy Weight
Being overweight can increase your risk of developing high eye pressure and other health issues. Maintaining a healthy weight through a balanced diet and regular exercise can help manage ocular hypertension and reduce the risk of related conditions.
Manage Stress
High levels of stress can negatively impact your overall health, including your eye health. Finding ways to manage stress effectively can be beneficial. Techniques such as deep breathing exercises, meditation, yoga or even hobbies you enjoy can help reduce stress levels and promote overall well-being.
Limit Caffeine Intake
Some studies suggest that excessive caffeine consumption may affect eye pressure. While moderate caffeine intake is generally considered safe, it’s a good idea to limit your consumption of caffeinated beverages like coffee, tea and energy drinks. Aim for no more than 2-3 cups of coffee a day and consider switching to decaffeinated options.
Avoid Smoking
Smoking is harmful to nearly every part of your body, including your eyes. It increases the risk of developing eye diseases and can worsen ocular hypertension. If you smoke, seek support to quit. There are many resources available, including counseling, support groups and nicotine replacement therapies.
Protect Your Eyes from UV Light
Exposure to ultraviolet (UV) light can damage your eyes over time. Wear sunglasses that block 100% of UV rays whenever you are outdoors. Additionally, wearing a wide-brimmed hat can provide extra protection from the sun.
Stay Hydrated
Proper hydration is important for overall health and can help maintain healthy eye function. Drink plenty of water throughout the day to stay hydrated. Avoid excessive consumption of sugary or caffeinated drinks, which can lead to dehydration.
Get Enough Sleep
Adequate sleep is crucial for maintaining good eye health. Aim for 7-8 hours of quality sleep each night to give your eyes the rest they need. Poor sleep can affect your overall health and potentially impact your eye pressure.
Be Mindful of Your Medication
If you are prescribed medication to manage ocular hypertension, make sure to take it exactly as directed. Do not skip doses or stop taking the medication without consulting your doctor. Proper adherence to your medication regimen is key to controlling eye pressure.
Use heavy lifting and Straining
Activities that involve heavy lifting or straining can temporarily increase eye pressure. If you need to lift heavy objects, use proper techniques to minimize strain. If you have concerns about specific activities or exercises, consult your eye doctor for guidance.
Educate Yourself and Stay Informed
Staying informed about ocular hypertension and eye health helps you make better decisions about your self-care. Read reliable sources, attend educational workshops, and engage in discussions with your healthcare provider. Knowledge empowers you to take control of your health.
Managing ocular hypertension involves a combination of medical treatment and self-care practices. By following your doctor’s advice, maintaining a healthy lifestyle, and being proactive about your eye health, you can effectively manage ocular hypertension and reduce the risk of complications. Remember, taking care of your eyes is a lifelong commitment, and small, consistent actions can make a big difference in maintaining your vision and overall well-being.
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