Protecting your eyes is crucial, as eye health issues can be costly and time-consuming to treat. But here's where it gets controversial: while some lifestyle choices can impact your vision, others may not be as harmful as you think. Here's what the experts say about 13 ways to look after your eyes, from sight tests to sunglasses.
Seek help, fast
The eye is a sensitive organ, and even a tiny scratch or piece of grit can feel like a brick. Dr Dilani Siriwardena, a consultant NHS ophthalmologist, emphasizes the importance of taking any changes in eye health seriously. However, it's essential not to rush to the hospital unnecessarily. Around 40% of eye casualty attendances are due to minor issues that can be managed at home or with advice from a pharmacy or optician.
Dr Meera Radia, a consultant ophthalmologist, recommends visiting a pharmacy for guidance on conjunctivitis, styes, or dry eye. For any changes in vision, flashes and floaters, or headaches, an optician is usually the best first port of call. They can provide eye drops or refer you to a hospital if necessary.
Get regular eye tests
Even if you have good vision, it's crucial to have a sight test every two years. Choose a local optician you feel comfortable with, as they can pick up on changes in your prescription, cataracts, or potentially silent conditions.
Don't be put off by the expense. Some people are eligible for a free sight test, and it doesn't necessarily mean you'll have to buy glasses. However, it's worth checking your eye health, as glaucoma is the leading cause of irreversible blindness in the UK and can be picked up early by opticians.
Put safety first
If you're doing DIY or construction work, always protect your eyes. Industrial-grade safety goggles are essential when working with wood and especially metal, as metallic foreign bodies can cause significant damage to the cornea.
Even gardening can be hazardous, as thorns can go right into the eye. Ali recommends protective eyewear when welding or doing snow sports, as arc eye can be quite painful.
Wear shades
In sunny conditions, put on your sunglasses, regardless of the time of year. Just as we protect our skin with SPF, we need UV eye protection. When buying sunglasses, always check for UVA or UVB sun protection by looking for labels such as UV400.
Follow the 20-20-20 rule
To avoid eye strain from excessive screen time, follow the 20-20-20 rule. Every 20 minutes, take a 20-second break and stare 20ft away. This helps prevent dry eyes and reduces the risk of developing myopia.
Go outside
The explosion of myopia among children is concerning, and it's linked to increased screen time. Encourage kids to play outside more, as two hours of outdoor play daily can benefit their developing eyes and lower the risk of myopia.
Don't rub growing eyes
As tempting as it is, kids and young teenagers should avoid rubbing irritated eyes, as it can lead to keratoconus, a condition where the cornea grows in a more conical shape.
Try a warm compress
If you have eyelid lumps or blepharitis, a hot compress can help. Warm water and a clean flannel can gently milk the oil glands, reducing inflammation and preventing dry eyes.
Don't smoke
Smoking is a significant risk factor for age-related macular degeneration, a leading cause of sight loss. Not smoking is one of the best things you can do for your eyes.
Eat your greens
A sensible diet, controlling blood pressure, and exercising are all good for eye health. For those with age-related macular degeneration, diets rich in leafy greens and polyphenols can be beneficial. Eating a wholesome, vitamin-rich diet with lots of fruit and vegetables is generally good for your eyes.
Stay hydrated
Drinking plenty of water can prevent dry eyes, as it affects tear production. If you don't drink enough, your body will prioritize water for other functions, leaving your eyes dry.
Be sensible about changing your contacts
One of the biggest causes of eye casualty issues is related to contact lenses. Not wearing them properly, wearing them for too long, not taking them out, not cleaning them, or not changing them frequently enough can lead to problems. Aim to change your contacts every 10 hours.
Reassuringly, it's impossible to lose a contact in your eye; it will always be in there somewhere or have fallen out. Don't swim in contact lenses, as it's not recommended due to the risk of infection. Instead, get goggles that correct your vision.
Use eye makeup with caution
If you wear mascara, eyeshadow, or eyeliner, make sure to check the expiration date. Discard it if it's older than six or 12 months. Remove your makeup before bed, and avoid using it if you experience eye swelling. Fake eyelashes and extensions can increase the risk of blepharitis, so use them with caution.
