Eye Health: Expert Tips to Protect Your Vision | The Guardian

Eye health is often something we take for granted until problems arise. However, lifestyle choices, such as screen time and smoking, can significantly impact vision. Here’s what ophthalmologists recommend for maintaining healthy eyes.

Seek Help Promptly

The front of the eye, particularly the cornea, is densely populated with nerve endings. As Dr. Dilani Siriwardena, a consultant NHS ophthalmologist at Moorfields Eye Hospital in London and vice-president of the Royal College of Ophthalmologists, explains, “The tiniest scratch or piece of grit in your eye can feel like a brick.”

While it’s important to take any changes in eye health seriously, Dr. Siriwardena emphasizes avoiding unnecessary trips to the hospital. “Around 40% of eye casualty attendances are due to issues with the front of the eye that could be managed by the patient themselves or with advice from a pharmacy or an optician. It’s about judging the severity.”

For conditions like conjunctivitis, styes, or dry eye, Dr. Meera Radia, a consultant ophthalmologist at Imperial College Healthcare NHS Trust, suggests consulting a pharmacy for guidance. However, any changes in vision, flashes and floaters, or headaches warrant a visit to an optician. “They can check eye pressure, the retina, and optic nerve,” says Dr. Radia, and provide eye drops or refer you to a hospital if needed. Dr. Zaria Ali, an ophthalmologist at Manchester Royal Eye Hospital, aptly describes opticians as “a GP for your eye.”

In cases of sudden vision loss or serious eye injury, such as a laceration or chemical exposure, immediate attention at the nearest A&E is crucial, potentially leading to a referral to an ophthalmologist. Dr. Siriwardena advises, “If a chemical goes in your eye, most first-aid kits should have an eye wash, so use that right away, then go to hospital.” It’s also important to have someone else drive you to the hospital, as dilating eye drops, which may be administered, can blur vision and potentially invalidate insurance coverage.

Get Regular Eye Tests

Even with good vision, “the number one thing to do to look after your eyes is to have a sight test every two years,” stresses Dr. Siriwardena.

Choosing a comfortable local optician is key, according to Dr. Radia. Regular tests can detect changes in prescription, cataracts, or even silent conditions. Don’t let cost deter you, Dr. Siriwardena adds, as some individuals are eligible for free sight tests, and a check-up is worthwhile even if glasses aren’t required. Early detection of glaucoma, a leading cause of irreversible blindness, is particularly important.

Vision must be better than 6/12 to meet driving standards in the UK, so an optician can verify this. For children, eye screenings are offered at ages four or five, and participation is strongly encouraged, as early intervention can correct vision problems before they become permanent.

Prioritize Safety

Protecting your eyes during DIY projects or construction work is essential. Dr. Radia notes that a significant number of eye A&E visits are due to foreign objects entering the eye during such activities. Investing in industrial-grade safety goggles is a wise precaution, especially when working with materials like wood or metal. Similarly, protective eyewear is recommended during gardening to prevent injuries from thorns, welding to avoid arc eye (caused by UV light exposure), and snow sports.

Wear Sunglasses

Sunglasses are crucial for protecting your eyes from UV radiation year-round. Dr. Radia emphasizes, “Just as we lather our skin with SPF, we need UV eye protection as well.” Look for sunglasses labeled with UVA or UVB protection, such as UV400, to guard against macular degeneration and cataracts.

Follow the 20-20-20 Rule

Excessive screen time can lead to eyestrain. Dr. Radia suggests the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away. This helps counteract the reduced blinking rate associated with screen use, which can cause dryness. Keeping dry-eye drops handy and optimizing screen settings – brightness, glare reduction, text size – can also provide relief.

Go Outside

There’s been a significant increase in myopia, or nearsightedness, particularly among children. Dr. Radia attributes this to increased screen time and reduced outdoor activity. She recommends at least two hours of outdoor play daily to promote healthy eye development.

Do Not Rub Your Eyes

Resist the urge to rub irritated eyes, especially in children and teenagers, as this can contribute to a condition called keratoconus, where the cornea develops an abnormal shape. For itchy eyes due to allergies, Dr. Radia recommends anti-allergy or dry-eye drops prescribed by a GP or optician.

Try a Warm Compress

For eyelid lumps or inflammation (blepharitis), Dr. Siriwardena suggests applying a warm compress with a clean flannel. Dr. Radia explains the technique: warm the flannel with tap water, apply it to the eyelids for two to three minutes, then gently massage from the inside out to stimulate oil gland function and alleviate dryness.

Don’t Smoke

Smoking is a major risk factor for age-related macular degeneration, a leading cause of irreversible blindness. Avoiding smoking is therefore crucial for eye health, according to Dr. Siriwardena.

Eat Your Greens

A balanced diet supports overall eye health. While no specific food guarantees perfect vision, Dr. Siriwardena notes that diets rich in leafy greens and polyphenols can be beneficial for those with age-related macular degeneration. A wholesome diet with plenty of fruits and vegetables is generally recommended. Carrots, due to their vitamin A content, can contribute to eye health, but won’t necessarily enable night vision. Maintaining adequate hydration is also important for tear production.

Finally, proper contact lens care is vital. Dr. Siriwardena highlights that many eye A&E visits are related to contact lens issues – improper wear, exceeding wear time, inadequate cleaning, or infrequent replacement. Following recommended replacement schedules is crucial. She also advises against swimming, showering, or sleeping in contact lenses due to the increased risk of infection.