From restless.co.uk
It’s easy to take our eye health for granted, until something like dry eyes or cataracts reminds us how much we rely on our vision. But taking steps to keep our eyes healthy is incredibly important – not only for maintaining our eyesight, but also for our overall health.
1. Try to eat plenty of nutrients known to boost eye health
What we eat plays a major role in how well our bodies function, including our eyes.
Studies have revealed that a diet rich in vitamins, minerals, and antioxidants may reduce the risk of age-related macular degeneration (AMD) and other eye conditions. AMD is a common condition that affects the central part of your vision (not the peripheral). Its exact cause is currently unknown.
According to research, some of the most beneficial nutrients for eye health include vitamins A, C, and E, zinc, fibre, and omega-3 fatty acids. So, a diet rich in fatty fish, beans, legumes, nuts, seeds, lean protein, whole grains, fruit, and vegetables is a good place to start.
Carotenoids (fat-soluble pigments) like lutein and zeaxanthin have also been shown to have eye-protecting properties. Eggs, dark leafy greens, and yellow-fleshed fruits like mangoes and apricots are particularly good sources of carotenoids.
On the other hand, processed foods and those high in saturated fats have been shown to harm eye health. For example, this study found that diets high in saturated fat were linked with an increased risk of macular degeneration.
You can find more advice on how to eat for your eye health on the Boots UK website.
2. Wear good-quality sunglasses
While we’re all aware of the importance of protecting our skin from UV rays, it’s just as important to protect our eyes. In fact, according to Boots Opticians, our eyes are up to 10 times more sensitive to UV damage than our skin.
Overexposure to UV rays can damage our eyes and lead to various conditions such as cataracts, pterygium, and AMD. The World Health Organization (WHO) estimates that up to 10% of cataracts may be caused by overexposure to UV radiation from sunlight.
Just like sunscreen helps protect the skin by reflecting UV rays, sunglasses work by reflecting rays away from your eyes. Boots Opticians advises that sunglasses should have the right amount of UVA and UVB protection and meet international standards.
All sunglasses sold at Boots Opticians meet these standards. If you wear glasses, prescription sunglasses are also available – just bring a valid prescription into any Boots Opticians store.
3. Take regular screen breaks and rest your eyes
Using a screen or computer for long periods can be demanding on our eyes, potentially leaving them feeling dry and irritated.
Practising the 20-20-20 rule can help you relax your eyes when using computers (a 20-second break from the screen every 20 minutes, looking at something 20 feet away).
It’s also important to blink regularly to help prevent eye dryness, as we tend to blink less when staring at a screen.
If you wear lenses, it’s also important to check that you’re wearing the most up-to-date prescription and the correct type of spectacles/contact lenses as recommended by your optician.
4. Go for regular eye tests
Research shows that at least half of all cases of sight loss in the UK are avoidable. Because many eye conditions show no symptoms in the early stages, having regular eye tests can help identify them as soon as possible.
During eye exams, optometrists closely examine your optic nerves, blood vessels, and other complex eye structures that can help detect underlying health conditions. These also play a role in eye health, such as diabetes or high blood pressure.
5. Take steps to quit smoking
Most of us know that smoking is bad for our lungs and heart. But a lesser-known fact is that tobacco smoke is also a high-risk factor for many eye issues, including AMD, cataracts, glaucoma, dry eyes, and optic nerve problems.
According to experts, you’re twice as likely to develop AMD and two to three times more likely to develop cataracts if you smoke, compared to people who don’t.
Quitting smoking is the only way to prevent and potentially reverse these smoking-associated risks to your eyes. This study found that elderly people who’d quit smoking 20 years previously had the same risk of developing AMD as those who’d never smoked.
If you’re looking to quit and would like some support, head over to the stop smoking services on the NHS website.
6. Use eye protection where appropriate
As well as sunglasses, various other forms of protective eyewear can make a huge difference to eye health.
It’s particularly important to wear protective eyewear if you engage in activities that increase your risk of eye injury. For example, if your job involves working with chemicals, wood, or metal shards.
Various sports, such as football, netball, hockey, and racket sports like tennis, can also increase the risk of eye injuries. If playing sports outside, it’s important to protect your eyes from UV rays. We suggest speaking to your optician about your sporting activities so they can advise you on your individual needs.
7. Make lifestyle changes to lower or regulate blood sugar levels
Maintaining a healthy weight can help reduce your risk of developing diabetes, which is one of the biggest threats to vision and eye health, because it increases the risk of retinopathy.
Retinopathy is a condition in which high blood sugar (a common symptom of diabetes) damages blood vessels in the retina (the light-sensitive layer of cells in the back of the eye).
According to statistics, within 20 years of diagnosis, nearly all people with type 1 diabetes have some degree of retinopathy.
Therefore, taking steps to maintain healthy blood sugar levels and reduce your risk of diabetes is one of the best things you can do for your eye health. Opticians also recommend that those with diabetes have their eyes examined regularly to monitor their health.
8. Practise good eye hygiene and keep contact lenses clean
Contact lenses come into direct contact with your eyes, so any bacteria transferred to them on your hands can also touch your eyes.
The most common eye infection associated with wearing contact lenses is bacterial keratitis, where the cornea (the clear, dome-shaped window of the eye) becomes infected.
For this reason, if you wear contact lenses, it’s important to clean them properly and frequently, using the correct lens-specific method recommended by your optician. Similarly, make sure to thoroughly wash your hands before inserting or removing contact lenses, or any other time you touch your eyes.
Boots Opticians has a useful list of dos and don’ts for contact lens wearers to protect eye health and reduce infection risk. If you wear makeup, you might also find Boots Opticians’ makeup tips for contact lens wearers helpful.
That said, regardless of whether or not you wear contact lenses, practising good eye hygiene is important for overall eye health.
9. Consider whether any eye conditions run in your family
Some eye conditions are hereditary. And while this doesn’t mean you’re destined to develop the same problems, being aware of your risk can help you take precautions.
Glaucoma, amblyopia (lazy eye), retinal degeneration, and AMD are among the most common eye health problems that run in families. For this reason, it’s important to tell your eye doctor about any eye conditions your parents or grandparents have had.
Other risk factors worth considering include age, sex, and ethnicity. According to research, people who are over 60 or of African, Latino, Asian, or Caribbean heritage have an increased risk of eye conditions.
Final thoughts…
Taking care of our eye health is hugely important – not only for sight, but for our general wellbeing, too. The good news is that there are plenty of simple yet effective ways to help keep your eyes healthy.
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