Working hours in the UK are falling as a result of two years of lockdown. But research by Ofcom shows that screen time is climbing as we spend more time on zoom calls, smartphones and tablets. And that spells trouble for our eyes.
Prolonged exposure to blue light can lead to conditions such as blurred vision, eye strain, dry eyes and headaches. And there is evidence that blue light can lead to long-term vision loss, such as myopia (nearsightedness). So if you spend a lot of time looking at computer screens you mustn’t take your vision for granted. Here are six ways you can protect your eyesight and in some cases improve your vision.
Get enough sleep
Sleep and eye health go hand in hand. Studies show that the eyes need at least 5 hours to rest each night. Without adequate rest, your eyes cannot work at their full potential. This can also lead to long-term vision damage, eye spasms (myokymia), burst blood vessels and dry eyes. To avoid the eye complications associated with insufficient rest, you should ensure you get enough sleep each night. The best way to get your sleep schedule back on track is to get yourself into a routine. So go to bed at the same time every night and get up at the same time each morning. Also, try to avoid high caffeine drinks before bedtime.
Wear sunglasses
Too much exposure to UV light is not only bad for your skin, but it can also lead to eye conditions such as corneal damage, macular degeneration and cataracts. Sunglasses are the best way to protect your eyes from damaging UV light. Look for sunglasses that block out 99% of UVA and UVB rays. Wraparound lenses can also help to protect the eyes from the side. When driving look for polarized lenses because they help to reduce glare. Contact lenses can also help to reduce UV light, but you should wear sunglasses on top for an added layer of protection.
Get regular checkups
Regular eye checkups can help to identify eye conditions such as blepharitis, glaucoma, cataracts and macular degeneration early. The earlier these conditions are identified the more treatment options are available. Regular eye checkups can also help to identify other diseases such as high blood pressure, high cholesterol and cancer. How often you should get checked will depend on your occupation, age and any underlying health conditions. But as a general rule, people under 60 without any underlying health conditions should get checked bi-annually. People over 60 or those with underlying health conditions such as diabetes should get checked annually.
Eat a healthy diet
One key part for people of all ages to lead healthy lifestyles is to ensure that they have a healthy diet. Eating healthily not only helps to maintain a healthy weight but it can also improve your eyesight. Yes, there is some truth to the adage, that carrots can help you see in the dark. Root vegetables such as carrots and sweet potatoes are rich in Vitamin A which is an important vitamin for good vision. While citrus fruits such as oranges, grapefruits and strawberries are rich in Vitamin C, this is used to make collagen which is the protein that helps to keep your eye structure solid and healthy. So a balanced diet of root vegetables and citrus fruits is the best way to maintain or improve your eye health.
Limit screen time
Staring at a screen all day can lead to several vision health issues such as digital related eye-strain, dry eyes and blurred vision. At the same time, it is unrealistic to expect anyone to stop looking at their smartphones. There are some steps we can take to limit the risk of long-term vision loss. One of the most popular is the 20-20-20 rule. Under this rule, you should aim to take regular breaks every 20 minutes. When doing so, shift your eyes to an object at least 20 feet away for at least 20 seconds. This will give your eye muscles time to relax and reduce the risk of long-term damage.
Exercise regularly
Regular exercise helps to burn calories, improve cardiovascular health and lower blood pressure, but it can also improve your eye health as well. A recent Australian study found that exercising three times a week reduced the risk of getting age-related cataracts (ARC) by as much as 10%. Age-related cataracts are one of the most common causes of vision loss in the UK. The reasons why exercise helps to reduce the disease are not widely understood. But the research shows that the risk of developing ARC decreases by 2% for every hour of walking or cycling.
The key to better vision
While you may not associate diet, exercise and sleep quality with better eyesight, they all play an important role in helping to keep your vision in good shape. When combined with more conventional eye care routines, you can not only improve your vision in the short term but significantly reduce the risk of developing serious vision problems later.
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