Eye Health Tips

Why are regular eye tests (sight tests) so important?

A rather worrying 41 per cent of adults aged 40 to 75 have noticed a deterioration in their eyesight, but done nothing about it,  according to a recent survey for the Simplyhealth Advisory Research Panel. 

It's easy to neglect your eyes because they rarely hurt when there's a problem.
Having an eye test won't just tell you if you need new glasses or a change of prescription – it's also an important eye health check. It can spot many general health problems and early signs of eye conditions before you're aware of any symptoms, many of which can be treated if found early enough.

How often should I have an eye test?

Optometrists recommend that most people have an eye test about every two years. People over 40 and people from black or minority ethnic groups may need sight tests more often.
Visit your optician or GP if you're concerned about any aspect of your vision at any time.

Eat an eye-friendly diet

No, we're not just talking about carrots. A feast of nutrients can protect your eyes and help prevent sight problems.

Eating a healthy, balanced diet reduces your risk of eye disease. Include lots of omega-3 fats, found in oily fish, and lutein, found in dark-green, leafy vegetables such as spinach and kale. Vitamins A, C and E are also helpful, so eat at least five portions of fruit and vegetables a day. If you have a family history of macular degeneration (losing central vision in the eyes), ask your optometrist about taking nutritional supplements. 

Ready-made reading glasses – one big headache?

More than one in 10 people have bypassed the optician and bought ready-made glasses from a pharmacy or supermarket, according to the Simplyhealth survey. One word of advice: don't! It's very rare for both eyes to require exactly the same amount of correction. Going for a test will ensure you get the prescription that's suitable and safe for you.

Nearly half of ready-made spectacles do not meet British and European guidelines, a study by the College of Optometrists has found.

Take a screen break

Nine out of 10 adults admit to suffering symptoms of  Computer Vision Syndrome, including eye strain and problems with close and long-distance vision, according to the Eyecare Trust. And because staring at a computer screen can slow down the rate at which we blink, more of us are suffering from itchy dry eyes, too. 

One solution is simple: Remember the 20/20/20 rule! At least every 20 minutes, and try to go outside or look out the window focusing on a distant objects at least 20 feet away as this relaxes the muscle inside the eye, which reduces strain. Try to do this for at least 20 seconds!

Don't forget your sunglasses

Never look at the sun directly, even when something exciting is happening, such as an eclipse. Doing so can cause irreversible damage to your eyesight and even lead to blindness.

High exposure to harmful UVA and UVB rays from sunlight can burn the surface of the eyes and significantly increase the chances of developing cataracts. The solution? Protect your eyes with sunglasses. But not just any old sunglasses: look for ones with a UV 400 label, 100% UV protection and the CE and British Standard marks. This indicates they've been made to an agreed safety standard.

Stop smoking

A recent survey by national sight loss charity the Macular Society has revealed 53 per cent of people are not aware that smoking causes blindness.

Yes, it's yet another very good reason to quit. Smoking causes harm to the tissues of the eye and doubles your chances of losing your sight, according to the Royal National Institute of Blind People. In particular, it increases risk of developing macular degeneration and has been linked to the development of cataracts. It can also worsen diabetes- related sight problems.

Avoid Dry Eyes

Dry eye is a common eye condition affecting one in four people in the UK.Eyes become dry, tired and sore if you are not producing enough tears or you have poor-quality tears. Central heating, air-conditioning and computer use can make it worse. Many adults suffer with dry eyes due to a health condition or medication. Lubricating eye drops can soothe irritation and reduce discomfort. You may find taking omega-3 supplements helps over time. Drink plenty of water and remember to blink often. If your eyes are persistently dry, tell your optometrist.

Research your family history

Many eye conditions run in families, from simple long and short sight to more serious diseases, such as glaucoma. Knowledge of problems with sight can help detect a condition before it becomes serious.

Remember your optometrist is the first person you should visit if you have any eye concerns. They can assess the problem and, if necessary, refer you to the right place for treatment.

Are some people more at risk from eye disease than others?

Anyone can develop sight problems, but some people have a higher risk of eye disease.
It's especially important to have regular eye tests if you are:

• above 60 years old

• from certain ethnic groups – for example, people from African-Caribbean communities are at greater risk of developing glaucoma and diabetes, and people from south Asian communities are at a greater risk of developing diabetes

• someone with a learning disability

• from a family with a history of eye disease

What about my child's sight?

Children do not usually complain about their sight, but may show signs of not being able to see properly. Things to look out for include sitting close to the TV, holding objects very close to their face, blinking a lot, eye rubbing, or one eye turning in or out.

If your child is having any sort of sight problems, take them to an optometrist for further investigation. Like adults, children should have regular eye checks.

Take a look at your lighting

To see clearly at the age of 60, your eyes need three times the amount of light they did when you were 20. So make sure your home is well-lit and gets as much daylight as possible. A few tips from Age UK 

• Keep your windows clean and pull the curtains back as far as possible 

• Ensure you have good lighting at the top and bottom of the stairs 

• Use a flexible directable table lamp for reading 

• Where possible, opt for fluorescent lamps or strong LEDs: they produce a lot of light, but very little heat.

Clear out your make-up bag

Eye make-up has a use-by date for a good reason. Kept for too long, these products can become breeding grounds for harmful bacteria that cause conditions such as conjunctivitis and blepharitis, an inflammation of the eyelid. 

However, many women are holding on to their cosmetics for up to six years too long, according to research by Escentual. Mascara should be kept for no longer than four months – while eye shadow and liner needs to be thrown away after a year.