23 March is World Optometry DayThis is a date that celebrates the fundamental role of Optometry and its professionals in caring for the visual and ocular health of the population. They work to correct and rehabilitate the visual system and combat avoidable blindness. In fact, the importance of the role of these specialists in primary eye care is increasingly recognised by professionals in the field and by national and international organisations. And to celebrate, we're sharing 17 Tips to boost your eye health.

 

1 : Healthy Diet / Healthy Vision

It's true, what you eat affects your vision. Nutrient-rich foods such as vitamin C and E, zinc, lutein and omega-3 strengthen your visual system against age-related eye problems such as cataracts and macular degeneration.

Vegetables:  Leafy green vegetables (spinach, kale and kale)

Fish:  oily fish such as salmon, tuna, sardines and mackerel

Fruit:  Citrus fruits such as lemons, grapefruit and oranges

Protein sources without meat: Eggs, nuts and beans

 

2 : Don't smoke

Multiple scientific studies indicate that smokers are more likely to develop early cataracts, macular degeneration and/or uveitis increases up to three times.

 

3 : Wear sunglasses

If you think sunglasses are just a fashion accessory, better reconsider. Sunglasses with good lenses that block UV (ultraviolet) rays, strongly minimises the likelihood of cataracts, macular degeneration, pinguecula and pterygium.

 

4 : Goggles

Whether in a professional environment or for leisure activities (e.g. football, basketball, mountain biking, etc.) the use of goggles is highly recommended, or even compulsory, whenever there is an increased risk of particles and/or substances being ejected and/or hitting the eyes.

 

5: Avoid continuous exposure to screens

In addition to the possible appearance of muscle pain due to incorrect postures, the fixation of a light-emitting surface (the screen) at close range and for long periods of time dramatically increases the potential for the appearance of some visual system dysfunctions such as eye fatigue, or the sensation of dry eye, or even the development of myopia (blurred distance vision).

If it's not possible not to use equipment with screens (e.g. smartphones, tablets, computers, etc.) these days, here are some recommendations:

• If you wear glasses, invest in lenses with a good anti-reflective treatment,
• Choose a chair with good back and armrests and adjust it so that your feet are fully flat on the floor,
• Don't forget to blink regularly (a critical function for good corneal lubrication),
• Adopt the 20-20-20 rule, where you rest your eyes every 20 minutes, looking at something more than 6 metres away[1]for at least 20 seconds,
• Take breaks of at least 15 minutes every two hours and get up from your chair.

 

6 : Incorporate intermittent breaks

Books and written documents can also cause eye fatigue when observed for long periods. Therefore, make sure you regularly raise your head and look away for a few seconds to relieve the strain on the visual system.

 

7 : See a specialist regularly

Never neglect the importance of a regular eye examination. More than just realising whether or not you need to wear glasses, it's important to have your eyes checked regularly so that you can detect potential pathologies (e.g. cataracts, eye strain, glaucoma, etc.). Only a specialist will be able to do this properly. We recommend a exam annual visual.

 

8 : Watch out for some signs

Periodically visiting a specialist and having your eyes examined is good practice, but you should also be aware of certain symptoms. For example:

 

• Blurred vision
• Double vision
• More difficult to focus in low light conditions
• Systematic and/or prolonged red eyes
• Constant eye pain and/or swelling
• Frequent flashes of light

If any of these signs/symptoms prevail, consult your specialist immediately for a correct and detailed diagnosis of the possible problem.

 

9 : Consider your family's health history

It's important to know your family history, particularly if you have high eye pressure or diabetes, as heredity contributes to analysing risk.

 

10 : Open air

The benefits of being outdoors are not limited to the lungs and heart. The outdoors also helps supply oxygen directly to the cornea.

 

11 : Don't rub your eyes

Some people have the habit of rubbing their eyes on a regular basis. This is a habit that can lead to eye health problems, as the hands, being very exposed to the environment, have a high potential for promoting germs that can lead to infections.

There's a saying that "the eyes are rubbed with the elbow" (i.e. it's not possible), but if you really need to touch the eye area with your hands, at least make sure you've washed them properly.

 

12 : Be careful with the type and quality of make-up

Harmful bacteria tend to thrive in many unlikely places, including mascara and eyeliner pencils. Don't use the same mascara for more than 3 months and sharpen your pencils regularly (it removes the outer layer) and always prefer the best brands (they tend to use less irritating substances).

 

13 : Watch out for contact lenses

Multiple studies have shown that only a very small proportion (2%) of contact lens wearers actually practise good contact lens wear and maintenance practices.

Always wash your hands thoroughly before handling your contact lenses and follow the recommendations on the inserts for the lenses and care products.

Neglecting these precautions can lead to eye problems that may even prevent you from wearing contact lenses altogether.

 

14 : Avoid Dry Air

Using heaters and/or air conditioning can make the ambient air too dry, creating a context conducive to eye irritation. Moderate their use and ventilate the room properly.

 

15 : Stay hydrated

The human body relies heavily on water to function smoothly. The visual system is no different.

Drink at least 1.5 litres of water a day.

 

16 : Sleep well

A good night's sleep is essential for your body to relax and recover properly.

 

17 : Avoid excessive coffee consumption

Try replacing coffee with green tea. As well as providing hydration, green tea is known for being a great source of catechins (a phytonutrient from the polyphenol family with a strong antioxidant action), which together with other antioxidants (such as vitamin C, vitamin E, zeaxanthin and lutein) help the eyes fight various eye problems.

 

[1] 6 metres is the equivalent of 20 feet