Doctor Zac reveals the best ways to improve your eyesight

There’s a holy trinity when it comes to making sure your eyes stay in tip-top shape and it’s especially important as we age, Dr Zac reveals.

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner explains how to audition your GP.

QUESTION: Hi Dr Zac, how can I protect my eyes? I’m 30 and already struggling to read my phone. Is there any way I can train my eyes so I don’t need reading glasses? – Casey 30, Perth

ANSWER: Hello Casey, Welcome to your 30s, where minor health issues become problems! Many people your age go through a similar dilemma. The science behind eye preservation is not conclusive scientifically, however it has been explored by researchers.

This is something that is only coming out of the woodworks now because of our ageing population. I’m sure by the time you are 60 there will be more solutions to failing eyesight.

I’m sure we have all at some point wondered how our eyes work. The macula, the central part of the retina responsible for sharp central vision, is what provides us sight. The human eye is one of the most evolved parts of our body. It’s truly a miracle able-bodied people can see.

It’s been found in studies that taking in more carotenoids, specifically lutein and zeaxanthin, helps to maintain macular function. You can get more of these nutrients by eating leafy greens – such as spinach!

Make sure to eat plenty of spinach with your meals.

We also need to be mindful of our eye moisture. Some people suffer from dry eye syndrome, which causes irritation and discomfort. Consider the moisture in our eyes as WD-40, it’s essential for seamless function. One link to dry eyes is diet. People who eat fruits, vegetables, and fish have a lower risk of dry eyes. I would recommend you incorporate more of these foods into your diet!

Another clear factor that is detrimental to eye health is technology. In particular, the screens we look at during working hours. We should all be optimising computer screen positioning, lighting, and taking regular breaks. This can help to reduce symptoms like eye strain and blurred vision. While not directly improving eyesight, proper ergonomics can help prevent eye discomfort that can affect clarity.

Make sure to take a lot of breaks if you use a computer for work. Picture: iStock

Try this exercise – I referenced it in an article I wrote last year about three ways to feel 10 years younger. It’s called the 20-20-20 rule: for every 20 minutes spent looking at a screen, take 20 seconds to look at something 20 feet (6 metres) away. Set a 20-minute timer on your smartphone to remind you when you’re using your computer.

Another exercise involves simply pointing your finger. Hold your index finger a few inches away from your eye. Focus on your finger, then slowly move it away from your face while maintaining focus. Look into the distance, then refocus on your finger as you bring it back towards your eye. Repeat this three times.

There are ways to look after your vision. Image: iStock

Physical exercise has also been found to be linked to good eye health. Studies have found engaging in regular, moderate exercise is associated with a lower risk of developing age-related macular degeneration.

It all sounds so simple, doesn’t it? Diet, exercise and screen-time moderation. That is your holy trinity when it comes to making sure your eyes stay in tip-top shape! If you have any more questions, I recommend speaking to your GP or optometrist.

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Dr Zac Turner is a medical practitioner specialising in preventative health and wellness. He has four health/medical degrees – Bachelor of Medicine/Bachelor of Surgery at the University of Sydney, Bachelor of Nursing at Central Queensland University, and Bachelor of Biomedical Science at the University of the Sunshine Coast. He is a registrar for the Australian College of Rural and Remote Medicine, and is completing a PhD in Biomedical Engineering (UNSW). Dr Zac is the medical director for his own holistic wellness medical clinics throughout Australia, Concierge Doctors.

Originally published as Doctor Zac reveals the best ways to improve your eyesight