Eye health: why vision deteriorates and how to preserve it forever (a scientific view)

Most people start to worry about their eyesight and wonder “why is my eyesight getting worse” only when it has already deteriorated. However, the eyes are one of the most vulnerable and at the same time the most important organs of our body. In this article, based on science and research materials, we will analyze why modern people so often lose their visual acuity, what processes occur inside

Most people start worrying about their eyesight and wondering “why is my eyesight getting worse” only when it has already deteriorated. However, the eyes are one of the most vulnerable and at the same time the most important organs of our body.

In this article, based on science and research materials, we will analyze why modern people so often lose their visual acuity, what processes occur inside the eye, which methods really work and which are just myths. And as a bonus, we will give you tips on what you can do today to preserve your vision for many years to come.

Important disclaimer: This article is for general educational purposes only and is not a substitute for consulting an ophthalmologist. If you experience sudden vision loss, pain, flashes of light, or a “veil” before your eyes, consult a doctor immediately.

Why does eye health suffer?

According to the World Health Organization , more than 2.2 billion people in the world have vision impairment. In Ukraine, according to experts, almost every third adult has vision problems.

The main causes of vision problems, or why vision decreases, are:

• gadgets,
• constant work at the computer,
• insufficient lighting,
• dry air in rooms,
• lack of time for rest for the eyes,
• bad habits (alcohol, tobacco),
• unbalanced diet,
• heavy strain on the eyes during the day.

The situation only worsens with age: after 40, most people begin to experience presbyopia (age-related farsightedness), and after 60, the risk of cataracts, glaucoma, and age-related macular degeneration increases sharply.

Understanding how our eyes work and why they get tired so quickly allows us to not just deal with the symptoms, but to influence the causes. And the good news is that most vision problems can be significantly slowed down or even prevented.

How our eyes are designed and why they are so vulnerable

The eye is a complex optical system. Light passes through the cornea, lens, and vitreous humor, focuses on the retina, and then the signal travels along the optic nerve to the brain.

The most vulnerable structures:

• The cornea is the front transparent membrane that dries out easily.
• The crystalline lens is a “lens” that loses elasticity with age.
• The retina is the “photographic film” of the eye, the most sensitive to a lack of oxygen and nutrients.
• The tear film is a thin layer that protects the eye from drying out.

That is why the eyes react so quickly to stress, lack of sleep, dry air, and prolonged focusing at close range.

15 main medical causes (problems) associated with vision impairment in the modern world

1. Dry eye syndrome is the most common problem among office workers, where dryness occurs due to a lack of sufficient blinking while sitting in front of a monitor.
2. Excessive eye strain due to too close a distance (computer, phone at a level closer than the bent arm at the elbow).
3. Blue light from screens (HEV radiation, which, as is known, comes from every gadget, is especially harmful in the evening and before bedtime).
4. Lack of natural daylight .
5. Circulatory disorders in the vessels of the eye .
6. Age-related changes in the lens (presbyopia).
7. Increased intraocular pressure .
8. Inflammation and infections .
9. Improper nutrition (deficiency of lutein, zeaxanthin, omega-3).
10. Chronic stress and sleep deprivation .
11. Diabetes and hypertension.
12. Genetic predisposition .
13. Bad habits (smoking greatly accelerates retinal degeneration).
14. Incorrect vision correction (inappropriate glasses or lenses).
15. Lack of regular preventive examinations .

Myths about vision that Ukrainians still believe in

• “If you read a lot, you will ruin your eyesight” (it’s not actually the reading that is harmful, but the wrong distance and lighting).
• “Carrots save eyesight” (good for health in general, but not a panacea, don’t expect quick results from 1 carrot).
• “Computer glasses with yellow lenses provide complete protection” (they only reduce discomfort and the amount of ultraviolet light).
• “If you don’t wear glasses, your vision will deteriorate faster from the sun.”

Scientifically proven ways to protect and improve eye health

• The 20-20-20 rule (every 20 minutes, look 20 feet (6 meters) away for 20 seconds).
• Proper workplace lighting .
• Eye hydration (artificial tears without preservatives).
• UV protection (quality sunglasses).
• Regular breaks and eye exercises.

Links to scientific studies:

• Cochrane Systematic Review (2022) – https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD013345.pub2/full
• AREDS2 Study (National Eye Institute, USA – https://pubmed.ncbi.nlm.nih.gov/23644932/
• American Academy of Ophthalmology (AAO) – https://www.aao.org/education/preferred-practice-pattern/comprehensive-adult-medical-eye-evaluation-ppp

The most effective eye exercises

1. Palming (closing the eyes with the palms of the hands)
2. Near-far focusing
3. Figure eight (eye movement along the trajectory of the figure 8)
4. Blinking (conscious frequent blinking)
5. Temporal zone massage

Read also: Back pain: why it occurs, how to get rid of it forever, and what really helps (a scientific perspective)

Nutrition for eye health: which foods and substances really work

To improve vision and prevent its decline, be sure to add the following to your daily diet:

• Lutein and zeaxanthin (spinach, kale, egg yolks)
• Omega-3 fatty acids (fatty fish, flaxseed oil)
• Vitamin A, C, E and zinc
• Anthocyanins (blueberries, dark berries)

How to use gadgets correctly to avoid damaging your eyesight

• The distance from the eyes to the screen is at least 50–70 cm.
• Screen below eye level
• Screen brightness = room brightness
• Using Night Shift / Dark Mode

When you need to urgently consult an ophthalmologist

Red flags about vision deterioration and the need to see an ophthalmologist:

• Sudden vision loss
• “Veil” or “black flies” before the eyes
• Eye pain + redness
• Double vision
• Sudden flashes of light

Conclusion

Eye health is primarily about not waiting until it gets worse to take action, but making decisions in advance (of course, with the exception of cases, additional health complications, genetics or other factors of trauma, etc.). Therefore, to maintain high-quality eye health, you should do eye exercises, eat a lot of lutein, sleep at least 7-8 hours a day, monitor your blood sugar levels and do not read while lying down, the same applies to the correct position of your eyes when working at the computer .

Save yours so you never have to google about eye health and how to preserve your eyesight again . Your eyes are your window to the world. Take care of them.

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