Your eyesight is incredibly important, so it’s wise to take any steps you can to look after it. Many of these steps are simple and easy to follow. And while it’s always best to start early, it’s never too late to take proactive measures to protect your vision.

The tips below are designed to help maintain your current level of sight. They are not intended to improve poor eyesight but to reduce the risk of avoidable deterioration.

Regular Eye Tests

Eye examEven if you think your vision is fine, regular eye tests are essential. These tests don’t just check your eyesight—they also assess the overall health of your eyes. Optometrists can often spot early signs of eye conditions or even other health problems such as high blood pressure or diabetes.

Key points:

  • Most people under 40 should have an eye test every two years.
  • If you wear contact lenses, your optician may recommend more frequent check-ups.
  • People over 60 and those with a family history of eye disease may need more frequent testing.
  • If you work with visual display units (VDUs), your employer may contribute to the cost of eye exams under health and safety regulations.

Eye Safety

Your eyes are vulnerable to injury from many sources. Common risks include flying debris, exposure to bright lights, and chemical splashes. Fortunately, most eye injuries are preventable with the right protection.

Tips to stay safe:

  • Wear protective safety goggles when using tools or working in hazardous environments.
  • Use tinted safety glasses when working with bright sparks (e.g. welding) to protect the light-sensitive cells in your eyes.
  • Never look directly at the sun, even with sunglasses on.
  • Choose sunglasses with a CE mark, the UKCA mark, or updated certification under the ISO 12312-1:2022 standard.
  • Use eye protection in sports such as squash, cycling, and martial arts, where eye injuries are more common than many people realise.

Lifestyle Choices

Certain habits can increase your risk of developing eye conditions.

Smoking:

  • Increases the risk of age-related macular degeneration (AMD).
  • Smokers are also more likely to develop cataracts.

Alcohol:

  • Excessive alcohol consumption is linked to early onset macular degeneration.
  • To reduce your risk, avoid binge drinking and stick to NHS alcohol guidelines (no more than 14 units per week).

Exercise:

  • Regular physical activity can help lower blood pressure and cholesterol, which in turn supports eye health.
  • Exercise may also reduce the risk of conditions like glaucoma and diabetic retinopathy.

Nutrition for Eye Health

A balanced diet supports good eye health. While no food can guarantee perfect vision, some nutrients are particularly beneficial for the eyes.

Nutrients to include:

  • Beta-carotene: Found in carrots, sweet potatoes, pumpkin, and mangoes.
  • Lutein and zeaxanthin: Found in kale, spinach, spring greens, Brussels sprouts, and eggs.
  • Vitamin C: Found in berries, citrus fruits, broccoli, and herbs.
  • Vitamin E: Found in almonds, avocados, and kiwifruit.
  • Omega-3 fatty acids: Found in oily fish like sardines, salmon, and mackerel.

Try to get these nutrients through food rather than supplements, unless advised otherwise by your GP. Staying well hydrated is also important for keeping your eyes moist and reducing the risk of dry eye syndrome.

Screen Time and Eye Strain

With more people working remotely or spending long hours on computers and smartphones, digital eye strain (DES) is becoming increasingly common. Symptoms may include tired eyes, headaches, blurred vision, and dry eyes.

To reduce strain:

  • Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
  • Adjust your screen brightness to suit the room lighting.
  • Keep your screen about arm’s length away and the top of the monitor at or just below eye level.
  • Use artificial tears or a humidifier if your environment is dry.

Conclusion

Looking after your sight doesn’t have to be complicated. By attending regular eye tests, making sensible lifestyle choices, eating a healthy diet, and protecting your eyes from injury and sun damage, you can give yourself the best chance of maintaining good vision for life.

If you’re worried about your eyesight or notice any changes, book an appointment with an optician or GP as soon as possible. Taking action early can help prevent minor issues from becoming more serious.