How to Keep Your Eyes Healthy While Traveling
1. Protecting Your Eyes from the Elements
As someone who loves to travel, I’ve experienced the excitement and the challenges of exploring new places, from sun-soaked beaches to bustling cities. One thing I’ve learned over the years is that keeping my eyes healthy while traveling is just as important as protecting the rest of my body. Whether I’m hiking in the mountains, strolling through city streets, or relaxing by the beach, my eyes are exposed to a variety of environmental factors that can take a toll on them.
One of the first things I do to ensure my eyes stay healthy on my travels is to protect them from the sun. Ultraviolet (UV) rays are just as harmful to the eyes as they are to the skin. I always pack a good pair of sunglasses that offer 100% UV protection. Sunglasses not only block the sun’s harmful rays but also shield my eyes from wind and dust, which can cause irritation and dryness. I make it a habit to wear sunglasses whenever I’m outdoors, no matter the season or location.
2. Staying Hydrated for Eye Health
Staying hydrated is something that’s often overlooked when it comes to eye health. Dehydration can lead to dry eyes, and I’ve personally experienced how uncomfortable and frustrating that can be, especially while traveling. The dry air in airplanes, for example, can quickly sap moisture from my eyes, leading to irritation and discomfort. To combat this, I always carry a refillable water bottle and make a conscious effort to drink water regularly throughout the day, especially when traveling by air.
In addition to water, I’ve found that using lubricating eye drops can provide extra relief if my eyes feel dry during long flights or in dry climates. I always keep a small bottle of preservative-free eye drops in my bag to use when needed. These small but effective solutions have made a huge difference in keeping my eyes comfortable and healthy, no matter where I am.
3. Avoiding Eye Strain from Screens
As a frequent traveler, I spend a lot of time on my phone, tablet, or laptop, whether I’m checking directions, booking accommodations, or just catching up on work. However, I’ve learned that excessive screen time, especially when I’m on long flights or in low-light environments, can lead to eye strain, headaches, and blurred vision. To prevent this, I follow the 20-20-20 rule, which encourages me to take a break every 20 minutes by looking at something 20 feet away for at least 20 seconds.
I’ve also started using blue light blocking glasses to reduce eye strain from prolonged exposure to digital screens. These glasses filter out harmful blue light emitted by devices, which can contribute to eye fatigue and sleep disruption. I’ve found that wearing these glasses during long hours of screen time while traveling helps reduce discomfort and keeps my eyes feeling fresh. Plus, they’ve become a useful accessory for me in every airport or café I visit.
4. Eating Right for Eye Health
Traveling often means indulging in new foods and trying local delicacies, but I’ve come to realize that what I eat can have a significant impact on my eye health. Maintaining a balanced diet that includes foods rich in vitamins and antioxidants can help protect my eyes from damage caused by free radicals and support overall vision health.
Foods high in vitamin C, vitamin E, and omega-3 fatty acids are especially beneficial for eye health. I make sure to include plenty of leafy greens, such as spinach and kale, in my meals, as they are rich in lutein and zeaxanthin, which protect against age-related macular degeneration. I also love snacking on oranges, nuts, and salmon, all of which are packed with nutrients that support healthy eyes. Whenever possible, I opt for a diet that is rich in these eye-friendly nutrients to keep my vision sharp and my eyes nourished during my travels.
5. Getting Enough Rest
Traveling often means dealing with jet lag, long flights, and disrupted sleep schedules. It’s easy to push through fatigue and continue exploring, but I’ve learned that not getting enough rest can have a major impact on my eye health. Lack of sleep can lead to dry, irritated eyes, as well as blurred vision and even eye twitching. I’ve made it a priority to get enough sleep, even when I’m on the go, because proper rest helps my body recover and ensures my eyes are functioning at their best.
When traveling across time zones, I try to adjust my sleep schedule a few days before my trip to minimize the effects of jet lag. During long flights, I also use a travel pillow and sleep mask to help me get some rest. Ensuring I get 7-9 hours of sleep a night, especially when I’m traveling, has made a significant difference in how refreshed I feel and how comfortable my eyes are throughout the day.
6. Protecting Your Eyes During Outdoor Activities
For those who enjoy outdoor activities while traveling, such as hiking, skiing, or visiting national parks, protecting your eyes is especially important. I’ve found that outdoor activities expose my eyes to a variety of environmental hazards, from bright sunlight to wind and dust. To protect my eyes during these activities, I always wear sunglasses with polarized lenses that reduce glare and provide extra UV protection. For activities like skiing or snowboarding, I opt for goggles with anti-fog lenses to keep my eyes clear and shielded from the elements.
When hiking, I make sure to carry a hat with a wide brim that offers extra shade for my eyes. Additionally, I bring along a pair of wraparound sunglasses to ensure my eyes are fully protected from all angles. These small precautions have gone a long way in keeping my eyes comfortable and free from strain while enjoying outdoor adventures.
7. Regular Eye Check-Ups
While I do my best to take care of my eyes during my travels, I’ve learned that regular eye check-ups are essential for maintaining good eye health in the long run. Before heading out on any major trip, I visit my optometrist for a comprehensive eye exam to ensure that my vision is clear and my eyes are healthy. This helps catch any potential issues early on and ensures I have the proper prescription for my glasses or contact lenses, if needed.
Additionally, I ask my optometrist about any specific travel-related eye concerns, such as how to prevent dry eyes while flying or what to do if I experience eye irritation while in a new environment. Regular check-ups give me peace of mind and help me stay proactive about my eye health.
