World Health Day is a global event celebrated every year on 7th April to raise awareness about important health issues. One of the most vital aspects of our wellbeing to focus on is our eye health. Our eyes are the windows to the world. Protecting your eyes is essential for maintaining your quality of life. The importance of good vision cannot be overstated. Whether you spend long hours on screens or just want to maintain healthy habits for good vision, our advice will help you keep your eyes in the best shape possible. Take control of your eye health with our helpful tips this World Health Day.
Wear UV Protection
Prolonged exposure to the sun’s UV rays can lead to eye diseases like cataracts, snow blindness and macular degeneration. That’s why it’s important to always wear sunglasses with 100% UV protection when stepping out in the sun. This applies to all seasons of the year. Glasses Direct has a range of reliable sun tints and a huge selection of stylish eyewear designs from top brands, like Ray-Ban® and Persol for you to choose from. Find the ideal pair for your unique style and budget!
To find out more about why UV protection is important, take a look at our Ask the Optician video:
Pencil in your next eye exam
It’s essential that you book regular eye exams with your optician. An eye test will ensure your prescription is up to date. The optician can also identify signs of any underlying eye or other health problems, even before symptoms appear. Refractive errors and conditions like glaucoma, cataracts, high blood pressure and diabetes can be caught early and treated before they get worse.
Most adults are required to schedule a check-up at least every two years. However, the frequency may vary depending on age and general health. If you notice any changes or have concerns about your sight, make an appointment with an optician right away, even if you’re not currently a glasses wearer.
Limit your screen time as much as possible
Too much time spent in front of electronic screens leads to digital eye strain. This is because your blink rate is greatly reduced when concentrating on a screen for an extended period, resulting in dry eyes, headaches, blurred vision and visual discomfort. You should aim to take regular breaks from your screen, especially when working for long hours or gaming online. Stop for a drink or go out for a walk and enjoy some fresh air.
You can also use the 20-20-20 rule to minimise screen time during work hours. What this means is that for every 20 minutes, you’ll take a 20-second break and focus on an object approximately 20 feet away. This will give your eyes a well-needed rest, thus tackling the discomfort caused by eye strain.
You should also minimise the screen brightness on your digital device, make sure you’re in a comfortable position and try to avoid screens an hour before bedtime to allow your eyes and mind time to rest.
Invest in blue light glasses for computer use
Blue-violet light lenses are ideal if you work with or spend long hours in front of digital screens. They help reduce glare and improve visual comfort by blocking blue-violet light. Blue light glasses are ideal for use at work, at home and even on the move!
Eat eye-healthy foods packed with vitamins and nutrients
A balanced diet rich in vitamins and antioxidants will help not only maintain your vision and prevent eye diseases but also give you a well-needed boost. Foods good for eye health include:
- Vitamin A: found in carrots, sweet potatoes and spinach.
- Omega-3 fatty acids: salmon, tuna and walnuts are all excellent sources.
- Lutein and zeaxanthin: present in leafy greens like kale and broccoli.
- Vitamin C: abundant in citrus fruits like oranges and lemons.
- Vitamin E: good sources include sunflower seeds and peanuts.
- Zinc: rich in oysters, beef and legumes like chickpeas.
Stay active and keep a fitness routine
We all known regular exercise has many benefits for our general health, but this is also true of our eyes. In fact, participating in regular aerobic exercise improves the body’s blood circulation, reducing eye pressure and lowering the risk of certain eye diseases like glaucoma, macular degeneration and diabetic retinopathy. It also helps to regulate blood sugar, blood pressure and cholesterol levels, which are all key to maintaining healthy vision.
Try some eye exercises
Just like your body, your eyes need a workout too! Try the following eye exercises to improve vision fast:
- Blink frequently to keep your eyes moist.
- Close your eyes and roll them in different directions to ease tension.
- Use your index finger or a pen as a focus point then look in the distance and return your focus a few times.
Adjust the lighting around you
Be aware of your surrounding light. Reading or working in dim light strains your eyes. Use adequate lighting to reduce stress on your vision.
To prevent glare from making it hard to see your screen, aim to reduce the amount of light overhead and make sure any light is coming from one side rather than directly ahead of you.
When the TV is on, it’s best to watch it in a dimly lit room. This will minimise the amount your eyes have to strain to see. Meanwhile, when you’re reading a book make sure the light is behind you so you can read the pages clearly without squinting.
Quit smoking and minimise your alcohol intake
Quitting smoking and reducing your alcohol consumption can greatly benefit your eye health by lowering the risk of cataracts, macular degeneration, dry eyes and optic nerve damage. Tobacco chemicals harm the blood vessels in your eyes, while excessive alcohol uses up essential nutrients and causes dehydration. By reducing, or ideally putting a stop to these habits, it’ll help you to preserve clear vision, improve the moisture in your eyes and lower the possibility of vision loss over time.
Remove your makeup before bedtime
Leaving makeup on overnight when you’re sleeping can cause eye infections. Always remove mascara, eyeliner and eyeshadow before getting some shut eye. This will prevent any irritation. We can’t stress enough how important this is to incorporate into your skincare routine!
This World Health Day, put your eye health at the top of your priorities list. By making small lifestyle changes and adopting these habits, you can protect your vision for years to come. Your eyes work hard for you — so give them the care they deserve!
