There are plenty of simple steps you can take to improve your eye health. Here are 10 tips that can help you keep your eyes healthy:
1. Nutrition Supports Vision
It is well-established that a healthy diet can improve eye health and limit the risk of developing conditions like macular degeneration and cataracts. Vitamins and antioxidants including zinc, Vitamin E, omega-3 fatty acids and lutein have been specifically linked to protect against these conditions.
Here are some food groups that offer a simple way to improve your eye health:
- Fish rich in omega-3 fatty acids like salmon, mackerel, sardines and tuna
- Fruits high in vitamins C and E including citrus fruits like oranges, grapefruits and lemons
- Leafy greens like kale and spinach
- Protein-rich foods like nuts, seeds, eggs and beans
2. Quit Smoking
Today, the damage smoking does to your health is common knowledge. Less well-known is how smoking is specifically detrimental to your eye health. From minor conditions like dry eye to serious ones like macular degeneration and cataracts, smoking has been linked to a wide variety of eye damage.
Quitting smoking can be extremely challenging but cessation services and support networks are available to help you quit successfully. If you’re looking for that final reason to quit the habit, consider your vision and eye health.
3. Protect Against UV Light
UV-protected sunglasses (marked CE) can almost completely block UV light from entering your eyes. UV light can significantly damage your eyes and contribute to conditions like cataracts, macular degeneration and pinguecula. Children’s eyes should be considered as well, as eye damage caused by UV light mostly takes place during childhood.
4. Wear Protective Eyewear
Foreign objects and trauma to the eye can cause serious damage – you can protect yourself using the correct eyewear when participating in activities that pose a risk to your eyes. For workplace hazards, your employer is responsible for ensuring you have access to the correct protective eyewear.
5. Prioritise Eye Exams
Routine eye examinations catch vision loss and eye conditions that you may not have noticed yet. Having a test at least every two years and whenever you have symptoms will ensure any issues are diagnosed and dealt with. For children and those at greater risk of eye conditions, yearly exams are recommended.
6. Take Breaks From Screen Time
Today, many people use digital screens for hours a day during work and their free time. Extended periods spent looking at a screen can strain your eyes and cause them to dry out, often leading to fatigue, headaches and blurry vision.
Limiting screen time, taking regular breaks and some other techniques can help you to keep your eyes healthy while using screens:
- Following the 20-20-20 rule. This is a general guideline to limit eye strain while using a screen; it recommends that every 20 minutes you should look at something 20 feet away for 20 seconds. This gives the eye muscles the chance to relax.
- Hydration and Blinking. Dry eye is a common problem that can result from overuse of screens. This is because we blink less and allow the eye to dry out. Drinking plenty of water and actively blinking can help to minimise the risk of dry eye.
- Ensure your prescription is up-to-date and you are wearing the right eyeglasses or contact lenses. Straining to see can exacerbate the symptoms of eye strain. Additionally, some specialised lenses are available that may limit glare and help to prevent issues while looking at screens.
7. Consider Your Family History
If you have relatives with an eye condition you may be more likely to develop one yourself. Discussing this with your optometrist will give you the chance to take any necessary measures to protect against the conditions and in some cases have more regular eye exams.
8. Exercise and Time Outdoors
Allowing the cornea to be oxygenated and promoting circulation with regular outdoor exercise is great for eye health.
9. Avoid Eye Rubbing
While rubbing your eyes may feel good, it can actually damage them in a variety of ways. This habit can scratch your corneas, irritate your eyes and cause infection. To relieve irritated or itchy eyes try using a cold compress, allowing your eyes to rest or treat any underlying allergies.
10. Practice Contact Lens Care
Contact lenses take some looking after. Because they come into direct contact with your eyes, it’s important you follow your optometrist’s guidance carefully and follow a care and hygiene routine. In particular, swimming bathing or washing your contact lenses without the proper solution can cause a serious condition called acanthamoeba keratitis.
