How to Protect Your Eyes When You Have Diabetes
1. What Diabetes Can Do to Your Eyes
You are more prone to develop diabetic retinopathy, diabetic macular edema, cataracts, and glaucoma if you have this disease. They may result in blurry vision or possibly the loss of your vision. The best method to avoid these problems is to control your diabetes well to prevent high blood sugar levels that can result in harmed blood vessels and glucose-damaged proteins.
2. Exercise Regularly
Exercise is a triple threat since it decreases blood sugar, blood pressure, and raises "good" HDL cholesterol, all of which are beneficial for the blood vessels in your eyes. Cleaning the house and taking a brisk stroll both qualify as physical activity. Most people ought to receive at least 30 minutes daily. Check with your doctor before you start a new fitness program.
3. Eat Fish
Lower incidences of diabetic retinopathy have been associated with omega-3s found in fatty fish like salmon, halibut, albacore tuna, mackerel, and sardines. Researchers believe they protect the eyes from inflammation and aberrant blood vessel formation. Additionally, omega-3s lower your cholesterol, which benefits your blood vessels and, consequently, your eyes. It should work with two weekly servings.
4. Meditate
Both your blood pressure and blood sugar might rise as a result of stress. According to experts, meditation can assist you in separating important issues from unimportant concerns and letting go of irritating, pointless ideas. Relax your body and your thoughts. Try a group meditation class, consult a therapist, or download a mindfulness meditation app.
5. Drink More Water
Blood sugar levels might rise as a result of dehydration. However, drinking water is safer because sodas and juices may raise your blood sugar levels. If you don't like plain yogurt, try infusing it with fruit or herbs (like mint or strawberries) for flavor without a sugar rush.
6. Sport Shades
Strong UV rays from the sun can harm your eyes and increase your risk of developing eye conditions like cataracts. Do something about what you can control because you cannot change the reality that you have diabetes. Wear sunglasses that block at least 99% of UV-A and UV-B rays, even on overcast days.
7. Pass the Greens, Please!
Lutein and zeaxanthin are abundant in dark, leafy greens including kale, spinach, romaine lettuce, collard greens, and turnip greens. Together with vitamin E, these antioxidants may also help you prevent cataracts while protecting the retinal cells in your eyes. Eggs, peas, corn, and broccoli are other excellent sources.
8. Take Your Medication Correctly
You must adhere to the instructions for it to function. That covers the when, how, and quantity. If you use insulin, make sure to keep it cool and out of the sun. If your blood sugar readings are frequently too high or too low, tell your doctor. You might need to alter your dosage or the medication you take.
9. Favor Fiber
It delays the body's absorption of glucose. Additionally, consuming a lot of soluble fiber-rich meals can aid in reducing your "bad" LDL cholesterol level. Nutritionists advise consuming 20 to 30 grams of fiber daily. So start your morning with some oatmeal or a cereal that contains oats. Other beneficial sources include pectin-containing fruits (including apples, strawberries, grapes, and citrus), whole grains and barley, beans and lentils, almonds, eggplant and okra, and beans and lentils.
10. No Cigarettes
Smoking is detrimental to your eyes as well as your general health. For instance, your risk of developing cataracts is double. Additionally, you have a larger chance of experiencing issues due to your diabetes. Smokers have a higher risk of developing diabetic retinopathy and seeing it progress more quickly.
11. See Your Eye Doctor
When an eye condition first arises, you might not notice a difference in your vision. Your eye doctor can examine your retina and optic nerve more thoroughly during a dilated eye exam, which should be done at least once a year to search for early symptoms of damage. Early diagnosis and treatment of disorders can prevent more serious issues from developing later.
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