Protecting Your Vision: Expert Tips for Healthy Eyes

Eye health is often something we take for granted until problems arise. Lifestyle choices, such as increased screen time and smoking, can significantly impact vision. Here, ophthalmologists share their advice on maintaining healthy eyes, from the importance of regular sight tests to the benefits of wearing sunglasses.

Seek Aid, Speedy

The front of the eye, particularly the cornea, is incredibly sensitive. “The front of the eye, and the cornea in particular, has more nerve endings per millimetre square than anywhere else in the body,” says Dr. Dilani Siriwardena, a consultant NHS ophthalmologist at Moorfields Eye Hospital in London and vice-president of the Royal College of Ophthalmologists. “So it can be very sensitive. The tiniest scratch or piece of grit in your eye can feel like a brick.”

While it’s essential to take any changes to eye health seriously, Dr. Siriwardena emphasizes avoiding unnecessary trips to the hospital. “Around 40 per cent of eye casualty attendances are due to issues with the front of the eye that could be managed either by the patient themselves or with advice from a pharmacy or an optician. It is about judging for yourself the severity.”

Dr. Meera Radia, a consultant ophthalmologist at Imperial College Healthcare NHS Trust, recommends visiting a pharmacy for guidance on conditions like conjunctivitis, styes, or dry eye. For any changes in vision, flashes, floaters, or headaches, an optician is usually the best first step. “They can check eye pressure, the retina and optic nerve,” says Dr. Radia, “and provide eye drops or refer you to the hospital if needed.” Dr. Zaria Ali, an ophthalmologist at Manchester Royal Eye Hospital, suggests thinking of opticians as “a GP for your eye.”

Immediate medical attention is crucial for sudden vision loss or serious eye injuries, such as lacerations or chemical exposure. “If a chemical goes in your eye, most first-aid kits should have an eye wash, so do that right away, then go to hospital,” advises Dr. Siriwardena. Dr. Ali adds, “Develop sure someone else drives you to hospital… We might need to put dilating eye drops in, which can blur your vision. You’re not going to be covered by insurance if that happens.”

Get Regular Eye Tests

Even with good vision, “the number one thing to do to look after your eyes is to have a sight test every two years,” says Dr. Siriwardena.

Dr. Radia recommends choosing a local optician you feel comfortable with. “They can pick up on changes in your prescription, cataracts, or potentially silent conditions.” Dr. Siriwardena adds, “Some people will be eligible for a free sight test, and it doesn’t necessarily mean that you’ll have to buy glasses, but it is worth checking your eye health. Glaucoma is the leading cause of irreversible blindness in the UK, and opticians can pick that up early.”

It’s also important to ensure your vision meets driving standards. “A lot of people don’t realise that their vision doesn’t meet driving standards,” says Dr. Ali, “so it’s really important to go to your optician to discover out your vision is better than 6/12” – the minimum standard for good eyesight, usually measured by an eye chart. In the UK, children are invited to eye screenings at age four or five. “Parents can decline but I very much encourage them to participate, because you can pick up problems that can be fixed. If you ignore it and you miss the cut-off for when vision stops developing at around age seven or eight, your child is then going to have bad vision in that eye permanently.”

Put Safety First

When doing DIY or construction perform, always protect your eyes. “Every day, in eye A&E, we see at least 100 patients in our walk-in service,” says Dr. Radia, “and three to five of them will be construction workers who have landed something in the eyes, or people who have been doing DIY at home. So try to make sure you buy industrial-grade safety goggles if you’re going to take on work where things might be flying about, such as wood and especially metal – we see a lot of metallic foreign bodies in the cornea.”

Even gardening requires caution. “We’ve had people come in where a thorn’s gone right into their eye,” says Dr. Ali. Protective eyewear is also recommended for welding or snow sports to prevent arc eye, a painful condition caused by UV light exposure.

Wear Shades

In sunny conditions, wear sunglasses year-round. “Just as we lather our skin with SPF, we need UV eye protection as well,” says Dr. Radia. “When you are looking to buy a trendy pair of sunglasses, always check that there is UVA or UVB sun protection by looking out for labels such as UV400, which covers both.” Exposure can contribute to macular degeneration and early cataract development.

Follow the 20-20-20 Rule

To combat eye strain from excessive screen time, Dr. Radia advises the 20-20-20 rule: “Every 20 minutes, take a 20-second break and stare 20ft away. It doesn’t have to be a hard and fast rule of 20 minutes, but just keep it in your head.”

Dr. Ali adds, “When you use a screen, you blink 50-60 per cent less, so that means your eyes are going to dry out even more. If you’re getting that dry feeling and tiredness, keep dry-eye drops next to your computer; then you’ll remember to put them in.” Ensure your screen setup is comfortable: “Make sure your screen is at the right brightness for you, there should not be a lot of glare, have good lighting, and enlarge the text if you need to. If you’ve been told you need glasses for your computer, wear them.”

Go Outside

Spending time outdoors benefits children’s developing eyes. “We’re seeing a massive explosion of myopia or shortsightedness, and the need to start wearing glasses for distance vision, quite early on among children,” says Dr. Radia. “Because we have smartphones, iPads, streaming – this is all to the detriment of the development of our vision.” She recommends two hours a day of outdoor play to lower the risk of developing myopia.

Do Not Rub Growing Eyes

It’s crucial for children and teenagers not to rub irritated eyes, explains Dr. Radia, “as the cornea and the eyes are growing.” For itchy eyes caused by allergies, hay fever, asthma, or eczema, consult a GP or optician for anti-allergy or dry-eye drops to prevent keratoconus, a condition where the cornea grows into a conical shape.

Try a Warm Compress

For eyelid lumps or inflammation (blepharitis), Dr. Siriwardena recommends a warm compress. Dr. Radia explains, “Get a clean flannel and warm water – from the tap is fine. Heat up your eyelids with the cloth for two to three minutes, wrap the flannel around your finger, and then gently massage from inside to outside on the upper lid and the lower lid. You’re trying to milk the oil glands so that they are less inflamed, less blocked, and secrete a natural oil that coats the tears and prevents them from drying out through evaporation.”

Don’t Smoke

“Another leading cause of sight loss is from age-related macular degeneration, and smoking is one of the biggest risk factors for that. So not smoking is really good for your eyes,” says Dr. Siriwardena.

Eat Your Greens

“Having a sensible diet, controlling your blood pressure and doing exercise are all good for your eye health,” says Dr. Siriwardena. While a specific diet isn’t necessary for those without eye conditions, a diet rich in leafy greens and polyphenols can be beneficial for those with age-related macular degeneration.

“Eating a wholesome, vitamin-rich diet with lots of fruit and vegetables is going to serve you well,” says Dr. Radia, adding that carrots, with their vitamin A content, are genuinely good for the eyes.

Stay Hydrated

Drinking plenty of water can prevent dry eyes, says Dr. Ali: “Drink plenty of water, because that affects tear production. If you don’t drink enough, your body will prioritise water for everything else other than your eyes.”

Don’t Over-Wear Contact Lenses

Be sensible about changing your contacts. “One of the biggest causes of people coming to eye casualty [are issues] related to contact lenses,” says Dr. Siriwardena. “Not wearing them properly, wearing them for too long, not taking them out, not cleaning them, not changing them frequently enough.” Ten hours is about the longest you should go before changing your contacts. It’s reassuring to know that it’s impossible to lose a contact lens in your eye; it will either be there or have fallen out.

Dr. Siriwardena advises against swimming in contact lenses. “If you love swimming, get yourself some goggles that correct your vision.” Dr. Radia recommends avoiding showering in contacts due to the risk of infection.

Use Eye Makeup with Caution

If you frequently wear mascara, eyeshadow, or eyeliner, “make sure you look at when it expires – it should have a circle with six or 12 [months] on it,” says Dr. Ali. Discard it if it’s older than that. “Make sure you take your makeup off before you go to bed. If you do get things such as eye swelling, try to avoid using, or get an allergy test.” Fake eyelashes and extensions can increase the risk of blepharitis, so use them with caution.

Rest Your Eyes

“If you are tired, your eyes will feel sore and gritty because you haven’t had enough sleep and maybe your tear film isn’t good enough, causing dry eye,” says Dr. Siriwardena. “Sometimes they might get twitchy from tiredness, or too much caffeine or alcohol. Sleep helps, or just trying to relax your eyes, lying down and closing them, even if you don’t sleep – at least your eyes are resting.”