Keeping and eye on your eye health
By Maya Anderson
Not all vision loss and eye problems are out of your control. You can look after your eye health, naturally.
Many people are unaware that environmental and lifestyle factors can affect our eye health, believing that ageing and eye strain is what affects our vision. However National Professional Services Manager from the Optometrists Association Australia Shirley Loh said while there is often no cure for restoring eye health to what it once was, looking after your eyes is essential.
“The two most important things are: a checkup with an optometrist or ophthalmologist every two years, or sooner if you have specific eye problems, and don’t smoke,” Ms Loh said. The link between smoking and age-related macular degeneration, which can lead to total blindness, is just as strong as the link between smoking and lung cancer.
With a proper diet, sufficient vitamin intake and the right supplements, it can be possible to help prevent some eye conditions and a degree of macular degeneration.
Perth Diet Clinic dietitian Peggy Stacy said that vitamins and minerals that can help prevent macular degeneration include zinc, vitamin C, E and B6, some carotenoids, vitamin E, magnesium and folate. “The bottom line is, if you eat a well balanced and varied diet, there should be no problem,” Ms Stacy said. “That means eating fish frequently, having lots of dark green leafy vegetables and a wide range of fruit and vegetables.”
Omega 3 fatty acid can help prevent vision loss and also helps with dry eye by increasing tear stability. It is found in oily fish, flaxseed and walnuts. “One can take tablets but the intake of fresh or tinned salmon, tuna and sardines are excellent and remove the need for supplements,” Ms Stacy said.
Wearing sunglasses all year round is essential. Ideally you should wear sunglasses with a protection rating that meets the Australian Standard AS/NZS 1067:2003 and have an Eye Protection Factor rating of 10, the highest EPF rating in Australia.
“UV radiation damage accumulates over one’s lifetime and can cause cataracts, macular degeneration and cancers in and around the eyes,” Ms Loh said. “Squinting and UV light also causes wrinkles. People who work outdoors often get pingueculae or pterygium – unsightly yellowy pink growths on the white part of the eyes.”
Short-term problems from not wearing sunglasses can include a gritty feeling in the eyes, watering, excessive blinking, puffiness and sunburn. Sunglasses should have a wrap-around style that blocks out sideways glare and dryness resulting from wind.
While Ms Loh said that straining your eyes at a computer screen all day cannot cause permanent damage, the practice can still cause daily troubles. “If the eyes are undercorrected or undiagnosed coordination problems exist, sore eyes, headaches and decreased productivity can result,” Ms Loh said. “Also, people who use computers often forget to blink as they are concentrating so much. Eyedrops like Refresh, Genteal, Blink and Theratears can be kept by the computer for use when the eyes feel dry.” Make sure you take five to 10 minute breaks from your computer every hour.
Ms Loh said performing eye exercises does little for most people. “Eye exercises can only help if there is a coordination problem to be fixed,” Ms Loh said.
Tired, puffy eyes? “Sleep can do wonders for the appearance of your eyes,” Ms Loh advised. “To relax tired eyes, or eyes that keep twitching, gel-filled eyemasks are cooling and can reduce swelling around eyes.” People with puffy eyes as a result of allergies can try non-allergenic pillows, air filters and flushing their eyes with eye lubricants. If you have a cold or flu, avoid rubbing your eyes or wearing contact lenses.
Ensure you see an optometrist if your sight starts to change, especially in later age. “As we get older, individuals should be aware of any unusual visual phenomena; an increase in frequency or number of floating spots, flashes of light, or wonkiness of things that should be straight,” Ms Loh said.
Healthy Eyes
- Don’t smoke.
- Wear sunglasses with an EPF of 10.
- Take five to ten minute breaks from computer screens each hour.
- Use eye drops for dry eyes and to increase tear stability.
- Eat plenty of foods rich in omega 3s, zinc, magnesium and carotenoids.
- Take vitamin C, E and B6.
- Get eight hours sleep each night.
- Avoid too much alcohol and smoky environments.
Maya Anderson is a full-time freelance journalist who specialises in health, fitness, nutrition and wellbeing issues. To contact Maya, email maya.anderson@hotmail.com