The World Health Organization estimates that more than 80% of vision impairment worldwide is preventable or even preventable. Reducing the risk of eye disease requires a combination of lifestyle changes, protective measures and regular eye care. Here are six ways to take care of your eyes in 2024.
1.Have regular eye exams.
Many eye diseases have no symptoms – at least initially. For example, glaucoma can cause irreversible damage to the eye if it doesn't onset early enough because it can damage the surrounding visual field. People often go unnoticed and just compensate for this loss of peripheral vision by moving their heads more.
Diabetes-related eye disease can also cause irreversible damage to the eye without causing significant vision loss as it damages the small blood vessels of the eye.
An eye exam with a qualified optometrist will allow them to spot eye diseases and refer you to a specialist if needed. Early detection of eye changes caused by diabetes will reduce the risk of blindness by 60-90%.
If your vision hasn't changed, going to an optometrist doesn't necessarily mean you have to spend money on expensive new glasses. In the UK, people are eligible for free NHS eye exams if they are over 60 years old or under 18 years old, have a family history of glaucoma, or are entitled to certain state benefits.
2.Check your eyes at home.
Since most of us use both eyes at the same time, it can be difficult to know if one eye is not very good. Try covering each eye each week and looking at the license plate in the distance to make sure both eyes are seeing clearly.
The difference between the two eyes can affect your depth perception and ultimately cause you to be unable to tell how far a person is away while driving.
Age-related macular degeneration usually affects one eye earlier than the other. The "wet" type – caused by the leakage of fluid from tiny blood vessels at the back of the eye – needs to be done as soon as possible to avoid any further damage.
Use chart paper placed in close range, wear near glasses if needed, and make an appointment with an optometrist if lines appear wavy or missing.
3.Protect your eyes from mechanical and UV damage.
Ultraviolet rays can damage the macula, which is the most central and important part of the eye. Make sure you wear high-quality sunglasses that block 100% UVA and UVB rays and protect your eyes from harmful UV radiation.
If you're a DIY enthusiast, it's really important to wear goggles. In the summer, gardening accidents are very frequent, such as eye damage from tree branches while pruning, which can cause permanent damage.
Squash and other sports without adequate protection can also cause permanent damage. The squash ball is only a little smaller than the orbit of the eye, which can cause a lot of damage to the soft tissues inside the eye because the orbital wall cannot prevent the ball from entering the eye.
4.Reduces digital eye strain.
Excessive exposure to computers and smartphones can lead to eye strain. While eye strain usually doesn't cause permanent damage or affect your spectacle power, it can be very uncomfortable.
Most people forget to blink while working on a screen, which can lead to dry eyes. To reduce this discomfort, try blinking more on the screen.
It helps to keep your eyes moisturized and reduces feelings of fatigue and dryness. You can set a reminder on your phone for blinking exercises to force blinking at least ten times per hour.
Taking regular breaks will not only give your eyes a rest, but also your back. Remember the 20-20-20 rule: Every 20 minutes, take a 20-second break and see what is 20 feet away.
5.Have a good diet.
While many of us know that vitamin A in carrots is good for our eyes, our eyes need more than just vitamin A to work healthily.
Vitamin C is found in citrus fruits, strawberries, bell peppers, and broccoli to help protect the eyes from oxidative damage, and vitamin E is also found in nuts, seeds, spinach, and fortified grains.
Leafy greens have been shown to reduce the risk of macular damage, which is the leading cause of blindness in older adults.
A healthy diet is also associated with good control of diabetes, which will lead to a much higher risk of blindness in diabetes-related eye diseases.
6.Quit smoking and exercise.
Smoking is an important risk factor for most systemic diseases, including the eyes. Smoking increases the risk of macular degeneration and cataracts. Quitting smoking can be tough, but in the long run, your eyes will appreciate it.
Exercise is not only important for the rest of the body, but also for the eyes. Outdoor activities are an important protective factor against the development of myopia (myopia) in children.
Physical activity increases blood circulation to the eyes, which is essential for the delivery of oxygen and nutrients to the eyes and the removal of waste products. It has also been linked to a reduced risk of age-related macular degeneration, diabetic retinopathy, and glaucoma.
Physical activity is also essential for managing diabetes, which can reduce the risk of blindness in people with diabetes. It's important to note that physical activity isn't just about joining a gym. It can include free activities, including brisk walking, which will be a great opportunity to spend time with the family and reduce the development of myopia in our children.