The Best Diet Plan to Keep Your Eyes Healthy This Winter

right human eye

The sudden drop in temperature and cold winds blowing outside has arrived in its full swing. While most of us follow ample of ways to keep away from common winter health problems, chances are that we don’t put much focus on taking good care of the most important and delicate part of our body i.e. eyes during these colder months of the year.

If you are one of those who think that eye care is not considered for winters, then please note that it is equally important in this cold season likewise in summers or monsoon. Know why?

Freezing and dry air blowing in the wintertime puts the following threat to the eyes:

  • Eyes become dry and less moisturised
  • Irritation and burning
  • Difficulty in vision
  • Redness and inflammation in the eye area
  • Excess tearing and watery eyes
  • Swollen eyes

These eye care problems are severe for those who already have sensitive, irritated or dry eyes. On that note, I have outlined a few of the best eye care tips that are worth considering. Check them out below.

Stay Hydrated
selective focus photography of girl drinking water

Hydration is the cure to almost every health problem. As discussed above, dry weather in the winters sucks out the moisture from the eyes leaving them dry and with an increased rate of irritation, burning, or itching. All of these factors make it essential to drink plenty of water (at least 7-8 glasses everyday) for moistening up the dry eyes and stay away from the eye diseases generated during the cold season.

Manage the Indoor Temperature
gray tree near the glass window

It’s not only the temperature outside that affects your eyes but the high temperature people set indoors too. While warming up might provide relief for a while, sitting in the heat for a longer period evaporates the moisture from the eyes that increases dryness and irritation as well.

It worsens the situation for people who already have dry eyes, as a result, they find it difficult to produce tears. Therefore, you are required to keep your eyes moist by keeping the room temperature moderate. 

Eat Good Food:

By good food, I mean eating food enriched with vitamin A, vitamin C, lutein, and beta carotene that improves the eye vision and help fight various eye problems.

Here are some of the many food items that should be in your everyday diet if you wish to keep your eyes healthy.

  • Green leafy veggies like broccoli, spinach, kale, cucumber etc.
  • Beans, Nuts, and legumes that are a great source of vitamin E (protect the eye from damage as you progress in age) and Zinc, an important mineral found in eyes
  • Citrus fruits enriched with vitamin C like orange, kiwi, lemon, guava, grapefruits etc.
  • Vitamin A enriched food items like Carrot, sweet potatoes, apricots etc.
  • Fresh and chemical-free juices of the above-discussed fruits/veggies

Quit unhealthy eating habits like having unhealthy processed food, sugary beverages and limit your consumption of alcohol for a better physical, mental and spiritual health.

Wear Sunglasses:
person in black jacket standing outdoor

The influence of the sun is same throughout the year. Not only the excessive exposure to the harmful UV rays makes the eye feels uncomfortable, but it also makes them dry with other retina issues.

A smart choice is to wear quality sunglasses that can block UV rays hence cut the sun’s ability to directly harm the eyes. Besides that, wearing UV rays protected sunglasses also reduces the direct contact between your eyes and cold wind blowing outside.

Maintain Healthy Eye Hygiene

It is by far the most underrated eye care tip regardless of the season yet I believe it is the most important. This is because the dust particulates present in the atmosphere gets accumulated around our eye areas that have a major contribution to cause harm to our eyes.

If we keep our eyes clean and remove the makeup before going to bed, chances of eye issues reduce to a great extent. For that reason, wash your face properly simply with water before sleeping and observe the noticeable change by yourself.

Perform Eye Exercise

We are often glued to the computer screen, TV or our beloved smartphones without which we can’t imagine our life even for an hour! Right? Well, you are not alone since most of us are like this.

But sadly, it gives rise to constant eye strain and other associated eye problems. The dry air and low humidity also contributes to tired eyes that further makes us feel sluggish.

To get rid of this, I have hereby listed a few simple and easy exercises that will help to improve vision and reduce strain in the eyes.

Eye Exercises List
  • Blink: Whenever you feel extra tired, start blinking your eyes constantly that will help you to produce tears and get away the feeling of itchy or dry eyes.
  • Eye Rolling: Likewise, you roll your neck to lower down the stiffness in neck or shoulders, the same you gotta do for eye stretching. All you are supposed to do is close your eyes and move your eyeballs in a circular motion and observe the change by yourself.
  • Massage your eyelids: Before tucking yourself in the blanket, close your eyes and massage your eyelids with your finger in a circular motion to provide relief.
  • Place Your Palm Over Eyes: In order to reduce pain and eye strain, rub your hands to generate heat between your hands and put your palm over the eyes. Trust me, it will take away all your pain and feeling of discomfort. Highly recommended for the workaholic who spends hours sitting in front of a computer.

Other than the recommended eye care tips for winters, you can also follow these easy tips to keep your eyes healthy:

  • Sit away from any direct heat source like a heater to avoid evaporation
  • Use artificial tears that help provide moister to the eyes
  • Use a humidifier to maintain required moisture in the room temperature
  • Keep the eye drops handy to avoid any sudden irritation or discomfort in the eyes
Final Thoughts:

Being careless towards your eyes can lead to excessive damage and in rare cases, the person may loss eyesight too. So, you need to adopt some measures accordingly if you want to preserve and improve your vision no matter what the season is. To be on a safer side, go for a monthly eye checkup to keep the eyes healthy and take enough rest.

Till then, enjoy the winter wonderland and keep yourself winter healthy.

What is the effect of a poor diet on the body?

Hey, friends, we are here with a fresh and new topic to discuss, that is what is the effect of a poor diet on the body. As you know today’s world becomes smarter. In a busy lifestyle, we often forget to take food.

The adverse effect of poor diet on our body occur due to a lot of causes in them taking high food than require or taking a little amount of food and also taking unhealthy food, also known as poor diet.

Cause of poor diet

There is a lot of cause of poor diet. We are going to discuss it briefly, the main cause of poor diet :

  1. Measuring a sufficient amount of food: Maximum people do not know what amount of food they should take. So that they may take more amount or less amount of food. That produces an adverse effect on the body.
  2. Lack of knowledge about nutrition: According to a nutrition survey it was noticed that there has a lot of people on the planet who have not any idea about the right nutrition.
  3. Malnutrition: Malnutrition has an adverse effect on the body. 
Effect of poor diet on the body

Effect of poor diet on the body:

Poor diet has a lot of adverse effect on the body. It has the ability to reduce the activity of our body and decrease body function as well. So, you must have to know the effect of a poor diet on the body.

High blood pressure:

As you know the normal blood pressure level is 80/120 mg/dl. If you take a large amount of lipid-containing food then it can increase the blood pressure level. So that you may have to suffer from heart disease or anxiety condition.

High cholesterol:

If you don’t take the proper amount of bio-molecule containing diet then it also can increase the cholesterol level in your body. So, you should take the fat and carbohydrate-containing food by making balance.

Type 2 diabetes:

As the effect of poor diet on the body, you may have to suffer from type 2 diabetes as well. Type 2 diabetes is a typical condition which occurs due to the metabolic effect of carbohydrate on your body. If insulin does not secrete properly then it may produce. So, you should have to aware of type 2 diabetes as well. 

Heart disease:

As a result of a poor diet, your heart may be affected. So you may have to face the heart attack condition as well. So, you need to be aware of the diet.


If you don’t take the proper amount of diet, then it can also lead to bone disorders. As you know osteoporosis is the condition which mainly occurs due to calcium and potassium deficiency.


As you know some cancer like oral, throat cancer produces due to poor diet. A huge amount of spicy food can lead to throat cancer and taking irregular food and lake of mineral in the body may produce the injury to your mouth, that can lead to oral cancer as well.


As you know obese occur due to endocrine and non-endocrine cause. So at the time of diet you need to be aware as you get into more amount of food, that can lead to obese or unwanted weight gain.

Tooth decay:

The main cause of tooth decay is a deficiency of mineral or increase the mineral level in your body than the normal. If the amount of Flurin increases in your body than the normal, it can lead to fluorosis condition. It is one of the adverse effect of a poor diet on the body.


As you know mineral has an adverse effect on the body. If you don’t take sufficient amount of mineral containing food then it can lead to several disorder including depression. As it can produce a direct effect on the central nervous system.

Eating disorder:

If you don’t take adequate amount of diet that can influence the eating disorder. Remember one thing this kind of situation occurs due to taking an insufficient amount of food with the irregular time interval. 


So, you need to be aware of the food. You should try to make healthy food always, need to avoid fast food and drink that can lead produce unhealthy situations.

Conclusion: This article contains a lot of data dealing with the effect of a poor diet on the body. This article contains what is poor diet, cause of poor diet and broadly describe the effect of poor diet on the body.

Friends, if you have any query about this article then don’t forget to share with us via comment.