The World Health Organization estimates that over 80% of all vision impairment around the world can be prevented and even cured. Reducing the risk of eye diseases involves adopting a combination of lifestyle changes, protective measures, and regular eye care. Here are six ways to look after your eyes in 2024.
Regular eye tests are essential for detecting eye diseases early on, as many conditions do not have noticeable symptoms in the beginning. Conditions like glaucoma and eye disease linked to diabetes can cause irreversible damage without significant vision loss. By visiting a qualified optometrist regularly, potential eye diseases can be detected, and appropriate referrals can be made to specialists if needed. Early detection of changes in the eye due to diabetes can reduce the risk of blindness by 60-90%. In the UK, free NHS eye tests are available to those over 60 or under 18 years of age, individuals with a family history of glaucoma, or those receiving certain state benefits.
Monitoring your eyes at home can help identify potential issues. Cover each eye every week and look at a distant number plate to ensure both eyes are seeing well. Any differences between the two eyes can affect depth perception, which is crucial for tasks like driving. Age-related macular degeneration often affects one eye earlier than the other, and the wet type of this condition requires immediate treatment to prevent further damage. Using graph paper held at a near distance and observing if lines appear wavy or missing can also indicate a need for an optometrist appointment.
Protecting your eyes from mechanical and UV damage is vital. Wearing sunglasses that block 100% of UVA and UVB rays can prevent damage to the macula, the central part of the eye. Safety goggles are essential for DIY enthusiasts, as accidents during activities like pruning can cause permanent eye damage. Sports like squash should also be played with adequate eye protection, as injuries from impact can be severe. Additionally, excessive screen time can lead to eyestrain and dry eyes. Practicing conscious blinking and taking regular breaks can mitigate these discomforts. Remember the 20-20-20 rule: every 20 minutes, take a 20-second break, and focus on something 20 feet away to reduce eye strain.
Maintaining a healthy diet is crucial for eye health. While vitamin A from carrots is commonly associated with good eye health, other vitamins and nutrients are also important. Vitamin C, found in citrus fruits and certain vegetables, helps protect the eyes from oxidative damage. Vitamin E, present in nuts, seeds, and green leafy vegetables, is also beneficial. A healthy diet is linked to good diabetes control, which reduces the risk of blindness from diabetic-related eye disease.
Quitting smoking is highly recommended as it poses a significant risk to overall health, including eye health. Smoking increases the risk of macular degeneration and cataracts. Regular physical activity not only benefits the rest of the body but also the eyes. Outdoor activities have been shown to protect against the progression of shortsightedness in children. Exercise increases blood circulation to the eyes, providing them with essential oxygen and nutrients while eliminating waste products. Furthermore, physical activity is associated with a reduced risk of age-related macular degeneration, diabetic retinopathy, and glaucoma. Both quitting smoking and engaging in regular physical activity contribute to diabetes management, decreasing the likelihood of blindness in patients with this condition.
By following these six methods, individuals can significantly improve their eye health and reduce the risk of eye diseases. It is essential to prioritize regular eye tests, monitor eyes at home, protect them from mechanical and UV damage, adopt a healthy diet, quit smoking, and engage in physical activity. Remember, prevention and early detection play a vital role in maintaining optimal eye health.
