How to Have Better Vision

Understanding Vision Health

Vision health encompasses more than just 20/20 acuity. It includes aspects like contrast sensitivity, peripheral awareness, depth perception, color discrimination, and visual processing. Many factors contribute to overall eye health, including genetics, age, lifestyle, nutrition, and environmental conditions.

Before diving into specific strategies for better vision, it's important to understand that vision changes throughout life. Children's visual systems develop rapidly in the early years, while adults over 40 often experience age-related changes like presbyopia (difficulty focusing on near objects). Seniors may face additional challenges such as increased risk of cataracts, macular degeneration, or glaucoma.

Whatever your age, the good news is that proactive steps can help maintain and sometimes enhance your vision. Let's explore evidence-based approaches to support better eyesight.

The Foundation: Regular Comprehensive Eye Exams

The most fundamental step toward better vision is regular professional eye care. Comprehensive eye examinations go far beyond the simple vision screening you might receive at school or the DMV.

A thorough eye examination at Asheville Vision and Wellness includes:

• Visual acuity testing to measure how clearly you see at various distances
• Refraction assessment to determine your exact prescription needs
• Eye muscle movement evaluation
• Peripheral vision checks
• Examination of the front structures of your eyes using a slit lamp
• Intraocular pressure measurement to screen for glaucoma
• Evaluation of the retina and optic nerve
• Additional specialized testing when indicated

These comprehensive exams not only ensure you have the correct prescription for glasses or contacts but also detect eye diseases in their early stages when they're most treatable. Many serious eye conditions, including glaucoma and macular degeneration, develop gradually with few symptoms until significant damage has occurred.

The American Optometric Association recommends adults have a comprehensive eye exam at least every two years, and annually after age 60. However, those with existing eye conditions, certain medical issues like diabetes, or a family history of eye disease may need more frequent examinations.

Nutrition for Eye Health

What you eat plays a significant role in maintaining healthy vision. Research has identified several nutrients that are particularly important for eye health:

Essential Nutrients for Eye Health

• Lutein and Zeaxanthin: These carotenoids act as natural sunglasses, filtering harmful blue light and protecting the macula. Foods rich in these nutrients include leafy greens like spinach and kale, as well as colorful vegetables like bell peppers and corn.
• Omega-3 Fatty Acids: DHA and EPA, found in fatty fish like salmon, sardines, and mackerel, help maintain the structural integrity of the retina and may reduce the risk of dry eyes and macular degeneration.
• Vitamin C: This powerful antioxidant supports the health of blood vessels in the eye and may help prevent cataracts. Citrus fruits, berries, and bell peppers are excellent sources.
• Vitamin E: Another important antioxidant that protects cells from damage. Find it in nuts, seeds, and vegetable oils.
• Zinc: Essential for bringing vitamin A from the liver to the retina, zinc is vital for night vision. Oysters, beef, and pumpkin seeds are good sources.
• Vitamin A: Critical for night vision and maintaining a clear cornea. Sweet potatoes, carrots, and liver are rich in vitamin A.

Research suggests that a diet rich in colorful fruits and vegetables, whole grains, healthy fats, and lean proteins provides the best foundation for eye health. The Mediterranean diet, in particular, has been associated with reduced risk of age-related macular degeneration.

While a balanced diet should be your primary source of nutrients, some individuals may benefit from supplements like MacuHealth, which contains lutein, zeaxanthin, and meso-zeaxanthin to support macular health. At Asheville Vision and Wellness, our doctors can provide personalized recommendations based on your specific eye health needs.

Lifestyle Factors for Better Vision

Beyond nutrition, several lifestyle habits significantly impact your vision health:

Protect Your Eyes from UV and Blue Light

Ultraviolet (UV) radiation from the sun can damage not only your skin but also your eyes. Long-term exposure increases the risk of cataracts, macular degeneration, and other eye conditions. To protect your eyes:

• Wear quality sunglasses that block 99-100% of UVA and UVB radiation whenever you're outdoors, even on cloudy days.
• Consider polarized lenses for reduced glare, especially when driving or near water.
• Wear a wide-brimmed hat for additional protection.
• Never look directly at the sun, especially during an eclipse.

Blue light from digital devices may contribute to digital eye strain and potentially impact sleep patterns by suppressing melatonin production. While research on long-term effects continues, these strategies can help:

• Consider blue light filtering glasses for extended screen time.
• Use the night mode or blue light filter settings on your devices.
• Follow the 20-20-20 rule during screen time (more on this below).
• Limit screen use before bedtime.

For more on how to restore your eyes after too much screen time, check out our blog post. 

Exercise Regularly

Physical activity benefits not just your cardiovascular system but your eyes as well. Regular exercise can:

• Reduce the risk of age-related macular degeneration by up to 70% according to some studies
• Lower intraocular pressure, benefiting those with glaucoma or at risk for it
• Improve circulation, potentially benefiting the tiny blood vessels in your retina
• Reduce the risk of type 2 diabetes, a leading cause of vision loss

Aim for at least 150 minutes of moderate activity weekly, such as brisk walking, swimming, or cycling, for optimal benefits.

Maintain Healthy Blood Sugar and Blood Pressure

Diabetes and hypertension can significantly impact your vision. Diabetic retinopathy is a leading cause of blindness among working-age adults, while hypertension can damage the delicate blood vessels in your eyes.

• Keep blood sugar levels under control if you have diabetes.
• Monitor and manage high blood pressure.
• Attend all recommended follow-up exams with your eye doctor.
• Report any vision changes promptly.

Quit Smoking

Smoking dramatically increases your risk of developing cataracts, macular degeneration, uveitis, and diabetic retinopathy. It damages blood vessels throughout the body, including those in your eyes, and exposes your eyes to harmful chemicals.

The good news: quitting at any age can reduce these risks and benefit your overall health. If you smoke, talk to your doctor about strategies and resources to help you quit.

Digital Eye Strain Prevention

In our increasingly digital world, many of us spend hours daily looking at screens. This intensive near work can lead to digital eye strain, also known as computer vision syndrome, characterized by eyestrain, headaches, blurred vision, dry eyes, and neck and shoulder pain.

Fortunately, several strategies can minimize these symptoms:

The 20-20-20 Rule

This simple technique can significantly reduce digital eye strain:

• Every 20 minutes
• Look at something at least 20 feet away
• For at least 20 seconds

This brief break allows your eye muscles to relax and reduces fatigue. Consider setting a timer as a reminder until it becomes a habit.

Optimize Your Workspace

How you set up your computer and workspace significantly impacts eye comfort:

• Position your screen about arm's length away (20-26 inches) and slightly below eye level.
• Adjust screen brightness to match your surroundings—not too bright in a dark room or too dim in a bright space.
• Minimize glare with an anti-glare screen or by positioning your monitor away from windows or bright light sources.
• Use adequate, diffused lighting that doesn't create glare or reflection on your screen.
• Consider a document holder positioned at the same height and distance as your screen if you frequently reference hard copies.

Blink Deliberately

When focusing on screens, people tend to blink less frequently—as little as one-third the normal rate. This can lead to dry, irritated eyes. Make a conscious effort to blink completely and regularly while using digital devices.

Consider Computer Glasses

If you spend significant time on computers, specially designed computer glasses might help. These can include:

• Single vision lenses optimized for computer distance
• Progressive lenses with a larger intermediate zone for screen viewing
• Blue light filtering lenses to reduce potential eye strain from blue light exposure

During your comprehensive eye exam at Asheville Vision and Wellness, be sure to discuss your screen habits so our doctors can recommend the best solution for your needs. 

Read our blog post about why our eyesight is sometimes blurry and not at other times. 

Eye Exercises for Visual Efficiency

While eye exercises won't change the shape of your eye or cure refractive errors like nearsightedness, they can help reduce eye strain and improve how efficiently your visual system works. These exercises are particularly beneficial for those experiencing digital eye strain or certain binocular vision issues.

Focus Change Exercise

This exercise helps exercise your eye's focusing ability:

1. Hold your thumb about 10 inches from your face.
2. Focus on your thumb for 15 seconds.
3. Look at something at least 20 feet away and focus for 15 seconds.
4. Return focus to your thumb.
5. Repeat 10 times.

Figure Eight

This exercise helps strengthen eye muscles and improve flexibility:

1. Focus on a point on the floor about 8 feet away.
2. Trace an imaginary figure eight with your eyes.
3. After 30 seconds, reverse direction.

Palming

This simple relaxation technique can provide relief from eye strain:

1. Rub your palms together to warm them.
2. Gently place your warmed palms over your closed eyes without applying pressure.
3. Ensure no light enters, creating complete darkness.
4. Breathe deeply and relax for 1-2 minutes.

Environmental Factors and Eye Protection

Your environment plays a significant role in eye health and comfort. Consider these factors:

Indoor Air Quality

Dry indoor air can contribute to dry eye symptoms. Consider these strategies:

• Maintain optimal humidity (around 45-55%) with a humidifier if needed.
• Position fans and air vents away from your face.
• Take breaks from climate-controlled environments when possible.
• Consider using preservative-free artificial tears if dryness persists.

Protective Eyewear

Approximately 2.5 million eye injuries occur in the United States annually, with nearly half happening at home. Protect your eyes during:

• Home improvement projects
• Yard work
• Sports activities
• Chemical use
• Any activity with potential for flying debris or splashing liquids

Always choose appropriate ANSI-certified safety glasses or goggles for the specific activity.

Specific Approaches for Common Vision Conditions

Different vision conditions may benefit from specific approaches beyond general eye health practices:

For Dry Eyes

• Use a warm compress on closed eyelids for 5-10 minutes daily to help clear blocked oil glands.
• Consider omega-3 supplements after consulting with your eye doctor.
• Position computer screens below eye level to reduce eye surface exposure.
• Stay well-hydrated throughout the day.

For Nearsightedness (Myopia)

• Ensure children have regular outdoor time—research suggests at least 2 hours daily may help reduce myopia progression.
• Maintain appropriate working distances for near tasks.
• Take regular breaks from close-up work.
• Discuss myopia management options with your eye doctor, especially for children showing rapid progression.

For Age-Related Macular Degeneration

• Adopt a diet rich in leafy greens and colorful fruits and vegetables.
• Consider AREDS2 supplements if recommended by your doctor.
• Monitor your vision with an Amsler grid as directed by your eye care provider.
• Maintain regular comprehensive eye exams for early detection of changes.

Frequently Asked Questions About Vision Improvement

1. Can eye exercises improve my vision and reduce my need for glasses?

Eye exercises generally cannot change the shape of your eye or cure refractive errors like nearsightedness, farsightedness, or astigmatism. However, they may help with eye strain, certain binocular vision issues, and visual efficiency. Vision therapy, a specialized form of eye exercises prescribed by optometrists, can be effective for specific conditions like convergence insufficiency or amblyopia (lazy eye), particularly in children.

2. Does eating carrots really improve eyesight?

While carrots are rich in vitamin A, which is essential for vision, eating extra carrots won't improve vision beyond normal if you're not deficient in this nutrient. A balanced diet with a variety of colorful fruits and vegetables provides the best nutritional foundation for eye health.

3. Can wearing glasses make my eyes dependent on them or worsen my vision?

No scientific evidence supports this common myth. Glasses correct your vision but don't change the physical structure of your eye. Vision changes over time due to aging, eye strain, and various health factors—not because of corrective lenses.

4. Is reading in dim light harmful to my eyes?

Reading in dim light won't damage your eyes permanently, but it can cause temporary eye strain, fatigue, and discomfort. Good lighting reduces these symptoms and makes reading more comfortable.

5. How does sleep affect my vision?

Adequate sleep is essential for eye health. During sleep, your eyes clear out irritants, replenish lubricating tears, and rest from visual stimuli. Chronic sleep deprivation can contribute to eye strain, dry eyes, twitching, and even temporary vision changes.

Conclusion

While perfect vision isn't always achievable for everyone, these evidence-based strategies can help you maintain and optimize your eye health. Regular comprehensive eye exams, proper nutrition, protective habits, and awareness of your visual environment all contribute to better vision throughout life.

At Asheville Vision and Wellness, our doctors—Dr. Sid Morse, Dr. Lisa M. Greene, and Dr. Adam Greene—are committed to helping you achieve your best possible vision. We offer comprehensive eye examinations, personalized recommendations, and the latest in vision correction options to support your eye health goals. Read testimonials from our clients here!

Contact us today to schedule your comprehensive eye examination or learn more about how we can help you maintain healthy vision. Your journey to better vision starts with a single step—and we're here to guide you along the way.