GOOD eyesight is a key part of being healthy but many of us tend to put our eye health last on the list of priorities, as our eyes usually don't hurt when there is a problem.
Getting regular check-ups at the opticians is an important part of keeping on top of any unusual changes, but here are some other things you can do to safeguard your sight:
1. Take regular breaks from your computer:
Looking at TVs, laptops, tablets and smartphones can cause eyestrain – early stage research has found that the blue light they emit can be harmful to the eyes, causing digital eyestrain and potentially retina damage.
Take a proper screen break; make a cup of tea, chat to a colleague or get some fresh air outside. Short, frequent breaks are better than less frequent, longer breaks.
Try following the 20-20-20 rule: for every 20 minutes you look at a screen, gaze at something that is at least 20 feet away for at least 20 seconds.
2. Eat well:
Maintaining your eye health can start with what you put on your plate. For optimum vision, plump for antioxidant-rich foods that are packed with Vitamins A and C, such as leafy green vegetables. Fatty fish, such as salmon and sardines, are particularly important too as they contain omega-3 fatty acids, which have been shown to help slow age-related degeneration of the macula – the part of the eye responsible for central vision.
3. Quit smoking:
According to the NHS, smokers are twice as likely to lose their sight compared to non-smokers. This is partly because noxious particles in cigarettes can irritate the eyes, and can increase the chances of developing cataracts. Smoking can also cause a number of eye conditions to worsen, such as diabetes-related sight problems.
Look into free 'stop smoking' services that can boost your chances of kicking the habit for good. For instance, your GP might be able to offer one-on-one support, drop-in services or group appointments. Visit NHS.uk to find out what's available in your area.
4. Wear sunglasses:
Exposure to the UV light emitted by the sun can contribute to cataracts and macular degeneration – even during the winter months. A good pair of sunglasses can help keep your eyes safe. Not all sunglasses protect you from harmful UV rays, though, so make sure to do your research before picking up a pair of cheap but fashionable high street shades.
Look for a pair that offer 100 per cent protection against both UVA and UVB rays – it should usually indicate this on the tag. The more coverage from your sunglasses, the better the protection too – so swerve the tiny sunnies trend and opt for some oversized aviators instead.
