Eye Care Awareness Month is observed from 20 September to 17 October to highlight the importance of eye health and the prevention and treatment of avoidable blindness. Around 75% of blindness can be prevented or treated, making annual eye exams crucial for maintaining good vision.
5 Tips to keep your eyes in tip-top shape
Whether you’re an avid screen user or just looking to keep your eyes in tip-top shape, here are five tips for maintaining healthy sight.
1. Schedule regular eye exams
Good eye maintenance starts with regular check-ups, even if you think your vision is perfect. An eye exam can detect potential problems early on, giving you time to process and become proactive. Early detection is key to preventing serious conditions like glaucoma, cataracts, and age-related macular disease.
Make sure to visit your optometrist at least once every two years, or more frequently if you have a specific condition or wear contact lenses.
2. Protect your eyes from UV rays
Prolonged exposure to harsh UV rays from the sun can lead to increased risk of cataracts, macular degeneration, and even eye cancer. Just like wearing sunscreen for our skin, we can wear 100% UVA and UVB sunglasses. Don’t forget to wear them on cloudy days, and add a wide-brimmed sun hat for good measure.
3. Maintain a balanced diet
Eating a diet that’s rich in vitamins and minerals can do wonders for your eyes (not only your body). Make sure to incorporate these foods to give your eyesight a real boost:
- Leafy green veggies, like spinach and kale,
- Omega-3 fatty acid-rich foods like fish, nuts, seeds, and fruits, such as salmon, walnuts, and avocados, and
- Supplement your diet with foods rich in nutrients like lutein, zeaxanthin, vitamin C, vitamin E, and zinc, such as citrus fruits, eggs, corn, and squash.
4. Follow the 20-20-20 rule
With increased screen time for work and recreation these days, eye strain is becoming an increasingly common issue. Digital screens can cause digital eye strain or computer vision syndrome: dry eyes, headaches, and blurred vision.
Follow the 20-20-20 rule to prevent or ease symptoms. Every 20 minutes, look at something 20 feet, or about half a metre away, for at least 20 seconds. This gives your eyes the chance to relax and focus on something further away.
5. Lower or stop smoking
Smoking doesn’t just affect your lungs. Your eyes bear the brunt, too. Smokers are at a higher risk of developing cataracts, macular degeneration, and damage to the optic nerve. Aim to lower the amount you smoke (or quit) to significantly benefit your overall health, most importantly, your vision.
Common myths about eye care
- Reading in the dark ruins your eyes: It causes strain, but no permanent damage.
- Wearing glasses makes your eyes lazy: Glasses help correct vision; they don’t weaken eyes.
- Carrots give you perfect eyesight: They are very healthy for the eyes and overall diet, but not a miracle cure.
- Eye exercises improve eyesight: Exercises can relieve strain (like the 20-20-20 rule), but they don’t correct refractive errors or conditions.
- Wearing sunglasses is harmful: Today’s sunglasses are made with at least one filter to protect your eyes from UV rays; it’s important to wear them when you’re outside year-round.
Prioritising eye care, debunking myths, and adopting healthy habits can significantly reduce preventable vision conditions. Use this month as a reminder to schedule an eye exam and encourage loved ones to do the same.
