Our eyes do a lot for us every day but looking after them can easily fall to the bottom of the to-do list.
National Eye Health Week is a useful reminder that looking after your vision is not only about whether you need glasses.
So, what can you do to look after your eyes? Here are 10 simple eye health tips to make part of your routine.
1. Have regular eye examinations
One of the most important things you can do for your eye health is attend regular eye examinations.
An eye examination checks more than how clearly, you can see. Your optometrist also examines the health of your eyes and can identify signs of some eye conditions and general health conditions before you notice symptoms yourself. The NHS recommends most people have their eyes tested every two years, or more frequently if advised by their optometrist.
Even if your vision feels fine, keeping up with your appointments is an important part of looking after your eyes.
2. Eat with your eye health in mind
A healthy, balanced diet supports your overall health, and your eyes are no exception.
Try to include plenty of colourful fruit and vegetables, particularly dark leafy greens, alongside foods such as fish, nuts, and healthy oils. These provide a range of nutrients that support normal eye health.
There is no single food that guarantees healthy vision, so aim for variety and balance rather than relying on one particular ingredient.
3. Keep moving
Regular exercise is good for your heart, circulation and overall wellbeing, and maintaining a healthy lifestyle can benefit your eye health too.
Staying active and maintaining a healthy weight can help reduce your risk of health conditions such as diabetes and high blood pressure, which can also affect the eyes.
Whether it is walking, cycling, swimming or another activity you enjoy, making movement part of your routine benefits far more than your fitness.
4. Stop smoking
There are plenty of reasons to stop smoking, and protecting your eyesight is another one.
Smoking is associated with an increased risk of eye conditions including cataracts and age-related macular degeneration (AMD).
If you smoke and are thinking about stopping, speak to your GP or use NHS stop-smoking support for advice.
5. Protect your eyes from UV
We know to protect our skin from the sun, but our eyes need protection too.
Exposure to ultraviolet radiation can contribute to eye damage and is associated with conditions including cataracts and AMD. Wearing good-quality sunglasses that provide appropriate UVA and UVB protection can help protect the eyes when you are outdoors.
And remember sunglasses are not only for scorching summer holidays. UV protection can matters throughout the year.
6. Give your eyes a break from screens
Computers, phones, and tablets are part of everyday life, but prolonged screen use can leave your eyes feeling tired, dry, or uncomfortable.
Regular breaks can help. Try the 20-20-20 rule: every 20 minutes, look at something around 20 feet away for at least 20 seconds.
Remember to blink regularly too, especially when concentrating on a screen for prolonged periods.
7. Look after your contact lenses
If you wear contact lenses, good hygiene is essential.
Always wash and dry your hands before handling your lenses, follow the cleaning and replacement instructions you have been given and avoid exposing lenses to water. Good contact lens habits can help reduce your risk of irritation and eye infections.
If your contact lenses suddenly become uncomfortable or your eye becomes painful or very red, remove your contact lenses and seek professional advice.
8. Wear eye protection when you need it
Whether you are tackling some DIY, working with machinery, or taking part in sports, the right protective eyewear can help prevent avoidable eye injuries.
Safety glasses or goggles should be appropriate for the activity you are doing and worn whenever there is a risk of debris, chemicals or objects entering or striking the eye.
An appropriate pair of safety glasses could make a big difference.
9. Keep things clean
Our hands encounter countless surfaces throughout the day, so try to avoid rubbing or touching your eyes unnecessarily.
If you wear eye make-up, regularly clean brushes and applicators and replace products when recommended. Bacteria can build up on cosmetics and applicators and may contribute to irritation or infection around the eyes.
And as tempting as it might be after a long day, always remove eye make-up before going to bed.
10. Pay attention to changes in your vision
The most important healthy eye habit is simply knowing what feels normal for you.
Changes such as persistent, blurred vision, flashes or new floaters, eye pain, headaches, or changes in how clearly, you can see should not automatically be put down to tiredness or getting older.
If something about your vision concerns you, contact your optometrist rather than waiting until your next routine appointment. Vision Matters similarly recommends speaking to your local optician if you notice changes in your vision or have concerns about your eye health.
Make eye health a priority this National Eye Health Week
Looking after your eyes does not need to involve major lifestyle changes. Eating well, protecting your eyes from UV, taking screen breaks, staying active, and paying attention to changes can all become simple parts of your everyday routine. But one of the best places to start is knowing how healthy your eyes are today.
This National Eye Health Week, give your eyes the attention they deserve.
Book an eye examination at your nearest branch and let our local experts check your vision and eye health.
