Protect your eyesight

 

  • Give your eyes a break. You can reduce your risk of myopia – or avoid making it worse – by not staring for too long at an object at close range. The important factor is distance. You should look up regularly so that your gaze can wander into the distance, preferably out your window to look at objects that are far away.

    Follow the 20-20-20 rule. Every 20 minutes or so, stop what you’re doing and focus on something 20 feet away for 20 seconds. This is especially important if you’re reading or looking at your phone or computer.

  • Know when to wear sunglasses: I reserve wearing sunglasses for high-intensity sun activities like snow skiing and water sports. Snow and water can magnify sunlight and increase the risk of damage. I also use them when I’m out in intense sunlight for extended hours. 

    It’s important to choose the right kind of sunglasses. Look for a pair with “99-100% UV absorption.” Or look for “UV 400.” This means they block all UVA and UVB rays. “Polarized” glasses help reduce glare, but they don’t necessarily meet that UV standard.

  • Nourish your eyes with vitamin A. Most doctors will tell you to eat carrots and orange vegetables like squash to get vitamin A. But I don’t… 

    These foods contain beta-carotene that your body has to convert into retinol, the active form of vitamin A. But your body doesn’t make that conversion very efficiently. And millions of people can’t make that conversion, including diabetics and people with thyroid issues. 

    I recommend getting your vitamin A from animal products and animal fats. That means grass-fed liver, fish, eggs, cheese, and raw milk. To protect your eyes, you need at least 5,000 IU a day.

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