Our eyesight is one of the most important functions of our bodies but for many it is one of the areas of our health that we dedicate the least amount of time to. You might aim to follow healthy habits for your general health and wellbeing, like eating the rainbow, exercising and getting 8 hours of sleep a night. But where do you place activities like regular eye screening or even taking a supplement to support your eye health when you think about your wellbeing?
In this article we are going to look at some of the healthy habits that will help protect, maintain and even improve your eye health in the future and some common eye issues that you may encounter at some stage.
What are some common eye issues?
AMD
AMD (age related macular degeneration) is a condition that impairs the vision of over 600,000 people in the UK and is the leading cause of blindness in the western world. AMD affects the macular which is an important part of the eye in the middle of the retina. The macular is a sensitive area that helps us to see fine detail close up and colours; essential for activities like driving, writing and reading. Research has shown that healthy eyes contain higher levels of both micronutrients lutein and zeaxanthin. Known as carotenoids, they are powerful antioxidants, protecting eyes from damage caused by oxidative stress and conditions such as AMD 1 .
Dry Eyes
Dry eyes are fairly common and can occur for a whole host of reasons. They may not just feel dry, they could also feel gritty, irritated, more watery than usual, sore or even sensitive to light.
According to the NHS 2 there are a few instances where you’re more likely to get dry eyes, these include:
- Looking at a computer screen for long periods without a break
- Being in air conditioned or heated rooms
- Being over 50 years old
- Weather - windy, dusty or cold air outdoors
- Certain medications (such as antidepressants and blood pressure tablets)
- If you smoke or drink alcohol
Regular cleaning of your eyelids can help as this encourages the oil glands around your eyes to work harder and produce more lubrication. You could also take regular screen breaks when you’re working on a computer, use a dehumidifier if the air is very dry and make sure to take a break from your contact lenses to rest your eyes.
Blue light and how it can affect your eyes
Blue light is emitted in significant amounts by the screens of our phones, tablets and other digital devices. Recent research 3 by Leeds University estimated that over half the adults surveyed were spending over 11 hours a day looking at a screen and a quarter were spending over 14 hours on them. Whilst there currently isn’t much research to tell us definitively what the long-term effects of blue light is on our eyes, prolonged use of screens that emit blue light can cause the muscles in our eyes to become overused and fatigued. However the micronutrients lutein and zeaxanthin filter blue light by up to 90% and supplementing with these can contribute towards maintaining healthy eyes 4 .
Getting regular eye tests
According to the NHS 5 you should aim to have an eye test every two years. As well as checking your sight, and updating your prescription if you wear glasses, regular eye screening can be useful for spotting early signs of underlying health conditions like diabetes or high blood pressure. At an eye test all parts of your eyes will be checked and your optician may also look out for the early signs of any specific eye conditions such as glaucoma, cataracts and AMD (age related macular degeneration).
Limit screen time and the 20-20-20 rule
Screens are undoubtedly an integral part of modern life for many of us but there are steps you can take to minimise their effects on eye health. If you use a screen for long periods of time you could try the 20-20-20 rule. This involves taking a 20 second break every 20 minutes to look at an object about 20 feet (6 meters) away. Limiting the time you spend using a screen for work and leisure can have huge benefits to your overall wellbeing. Try to avoid using your smartphone at least 30 minutes before bed. Studies into the effects of blue light and sleep have shown that using a blue-light emitting device can impact the production of melatonin, the hormone responsible for sleep 6
Protect your eyes from the sun
UV light can damage your eyes so it’s important to remember to wear sunglasses on bright days (not just in the summer months, either). Avoid looking directly into the sun or into bright lights, too.
Nutrition and eye health
We all know that eating a balanced diet is great for our all-round health and wellbeing and eyes are no exception to the rule. The inclusion of brightly coloured fruits and vegetables especially yellow and orange fruits and dark green leafy varieties is beneficial as these are high in antioxidants such as carotenoids which protect eyes from damage caused by oxidative stress. If you find it a struggle to eat enough fruit and vegetables then a bioavailable supplement can help to ensure you’re getting the right amount of micronutrients into your body. A targeted supplement containing ingredients such as lutein and zeaxanthin can give extra peace of mind when it comes to eye health.
Exercise and healthy eyes
Physical exercise might not seem directly linked to eye health but it improves blood flow and the delivery of nutrients to all parts of your body - including your eyes. Exercise is also great for keeping blood pressure under control. This is important because high blood pressure is a risk factor for retinopathy (retina damage).
References
1. Buscemi S, Corleo D, Di Pace. F, Petroni M.L, Satriano A, Marchesini G. The Effect of Lutein on Eye and Extra-Eye Health Nutrients vol. 10,9 1321. 18 Sep. 2018, doi:10.3390/nu10091321.
2. NHS Dry Eyes
3. Clayton, R., Clayton, C., Potter, M., Al-Azri, S. and Mogeh New Uses of Screens in Post-Lockdown Britain: Study Report and Findings Report. University of Leeds 2022.
4. Bernstein, Paul S et al. Lutein, zeaxanthin, and meso-zeaxanthin: The basic and clinical science underlying carotenoid-based nutritional interventions against ocular disease Progress in retinal and eye research vol. 50 (2016): 34-66. doi:10.1016/j.preteyeres.2015.10.003
5. NHS How often can I have a free NHS sight test?
6. Tosini, Gianluca et al. Effects of blue light on the circadian system and eye physiology Molecular vision vol. 22 61-72. 24 Jan. 2016
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