It's no secret that the long hours we work and spend in front of the computer in air-conditioned offices take their toll on our bodies especially the eyes.

Your eyes are probably two of the busiest and most sensitive organs and easily become fatigued, irritated and puffy, especially if a poor diet and lack of an exercise routine are the norm.

Dr Nicky Welsh, Clinical Head of Ophthalmology at Wits Donald Gordon Medical Centre, in association with Transitions Optical has some simple advice on how to reduce eye fatigue and minimise the appearance of tired-looking eyes by means of proper nutrition and regular exercise to maintain healthy sight.

Relax those eyes

Exercise is great for the entire body, relaxes the mind, helps reduce stress, and improves blood circulation which improves oxygen levels reaching all your organs and removes toxins from the body.

"Those dark circles under the eyes can be yesterday's news with some regular exercise, fresh air, correct nutrition, and the correct eye-wear," says Nicky.

Wear shades outdoors

Whilst outdoors the eyes should always be protected from UV rays, 85 percent of which are reflected back from water, sand or any other highly reflective surface, even cement, and tend to put extra, unnecessary strain on the eyes.

You should always wear a sun lens that effectively blocks UV rays. If you're a spectacle wearer you could opt for Transitions lenses; variable tint lenses which change according to varying light conditions and which turn sunglass dark when exposed to direct sunlight. Transitions lenses protect your eyes by blocking 100 percent of UV rays, uncomfortable glare and reflections minimising eye fatigue experienced in your everyday environments.

Eat right too

The correct exercise regimen should be accompanied by the correct diet. You should eat foods rich in antioxidants and essential fatty acids which are excellent for healthy eyes.

Try crunchy vegetables, nuts and fruit rich in antioxidants, such as vitamins A and C, zinc, selenium and others, and include some essential fatty acids, too.

Avoid junk food by all means and drink plenty of water. The recommended 8 to 10 glasses a day being ideal.

Quit smoking

The truth about smoking and its effects on the body, especially the eyes, is less than attractive. Smoking exposes your eyes to high levels of oxidative stress, and it's known that smoking increases your risk of developing age-related macular degeneration (AMD).

The macular area of the retina has the finest blood supply in the body, serving the retinal receptors that enable us to see minute details clearly.

Cosmetically, smoking causes the skin to age faster; crow's feet around the eyes and fine lines around the mouth are some of the unattractive remnants smoking leaves behind.

If correct eating and exercise regimes, and protective measures are taken in ensuring your body's over all well-being, there's no doubt the eyes will be less puffy and dark circles and crow's feet a distant memory.