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Eye Health Essentials: Tips and Tricks

Did you know that 80% of all of our perceptions come through our sense of sight? This makes our eyesight one of the most important senses. It is therefore key that we do take care of our eyes to reduce the chances of blindness and loss of vision. This will also ensure that we identify signs of any possible eye disease which may develop.

How do you maintain the health of your eyes? There are a few recommended do’s and don’ts.


Drinks that you should or should not drink


On the one hand, beets contain zeaxanthin and lutein, which support macular and retinal health. Apples are rich in bioflavonoids which are known for boosting vision health. Coffee is also known to help protect against macular degeneration that is age-related. A combination of these can contribute to help fight vision decline. 


On the other hand, your intake of sugary drinks should be limited as this can increase the risk of your developing conditions such as diabetes which are known to lead to vision problems.


Mild to moderate alcohol intake could reduce Intraocular pressure, which is the pressure of the fluid inside the eye. People with high intraocular pressure have an increased risk of developing glaucoma.  However, excessive and long-term consumption of alcohol is known to impair vision as heavy drinking can cause interference between the brain and the eyes. Alcohol may also contribute to speed up the aging of various structures inside the eye, such as the lens, retina, and optic nerve. Additionally, alcohol may have a toxic effect, and this can lead to the development of different conditions that impair vision.

What foods naturally contribute to improve eyesight?


Vitamins A, C, and E are key for good eye health. B vitamins and other nutrients can also be good for the eyes. If you are deficient in particular vitamins, you may increase the risk of developing some eye conditions, such as cataracts, glaucoma, and age-related macular degeneration.


Kale and spinach are examples of ingredients that are rich in both vitamins C and E. They also have plant-based forms of vitamin A that can lower your risk of long-term eye diseases. Unfortunately, most of us on a Western diet do not consume enough of such ingredients that will naturally work to help us improve our eyesight.


Foods that are linked to eye disease


Many eye problems are directly linked to poor diet and nutrition as the health of your eyes is connected to that of your heart. Foods that are known to be unhealthy such as processed and fried foods, foods high in saturated fats, sodium, simple carbohydrates such as bread and pasta can all contribute to bad eye health. The importance is to strive for a balance rather than try to completely eliminate such foods.

In general, we recommend that you consume a variety of healthy foods including plenty of fruits, vegetables, and whole grains, as well as moderate amounts of proteins and fats to help maintain good eye health. It is also important to drink plenty of water throughout the day to remain hydrated as the eyes rely on water to help keep them lubricated. Lubrication in the form of the tears in your eyes ensures that your eyes are moist, and this removes bacteria, dust particles and other small particles that get in the eyes. When the body is dehydrated, this lubrication function cannot happen.

 Some additional tips to help you maintain your eye health

When outdoors do wear sunglasses or a hat as this will protect your eyes from the sun's harmful UV rays, especially in Malta’s sunny climate.

Tobacco use is a leading cause of preventable blindness, so we strongly recommend that you QUIT!

Regular exercise can help reduce the risk of developing conditions such as glaucoma

Make sure you are aware of your family health history and any eye problems, as this can highlight potential areas where you may be at risk.

Do get regular eye examinations, as early detection and treatment of any eye problems can help prevent vision loss.

Some of the first signs that you could have a problem with your eyes

·  Pain or discomfort in the eyes

·  Blurred vision

·  Changes in vision (e.g. seeing floaters or flashes of light)

·  Red eyes

·  Discharge or regular tears forming in the eyes

·  Puffy or swollen eyes

·  Eyes that are sensitive to light

·  Recurring headaches

If you experience any of these symptoms, we would recommend that you visit an optician for a comprehensive eye examination.

If you would like information on how to kick start your journey to a healthier you, contact us today on +356 21221355, 9985 2404 or send an email on

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