Protect your vision: Simple habits to promote lifelong eye health

Each of your five senses brings something special to how you experience life. But if you had to rank them, eyesight would likely be at the top.
We take the eyes for granted.
But for many, the thought of losing eyesight can bring all sorts of stress. In fact, 9 out of 10 people (90%) over the age of 50 are worried about having eye issues. And 8 out of 10 (83%) say they fear losing their sight more than any other sense because it would affect their independence more.
Those types of concerns can loom large at any age.
There are ways to lower your chances of having problems in the future and here are some top habits to give your eyes what they need.


1. Schedule an eye exam
Regular eye exams are important for your eye health.
For example, if you think you might need glasses, book an appointment with an eye doctor. These experts are known as Ophthalmologists.
Your eye doctor can also look for early signs of issues you may not be aware of. For example, they may notice changes in eye pressure or the tissue inside your eyes.
"Sometimes, an exam will just be a healthy eye visit where we go over risk factors. It will help determine if annual or biannual exams make the most sense for you.


2. Stay on top of health problems
Your 40s and 50s are a prime time for new health problems like diabetes or high blood pressure to develop. Both of which can affect eye health. In fact, changes in your vision can be an early warning sign for either condition.
Staying on top of diabetes and blood pressure can go a long way toward protecting your eyes. Let your eye doctor know about any health concerns. And be sure to share the medicines you take.


3. Take care of dry eye
Eyes need moisture to work their best. But as you age, the chances of developing dry eyes go up.
You can treat dry eye with over-the-counter (OTC) eye drops called artificial tears. The bottle might have the word "lubricant" on it. These work when blinking is not enough to moisturize your eyes.
If you reapply and use it regularly, you should start to see and feel a difference.
If OTC eye drops don't offer enough relief, talk with your eye doctor about other choices to help with tear production.


4. Eat healthy for eye health
Any colourful fruit or vegetable can help nourish and protect your eyes.
That's because fruits and veggies are loaded with antioxidants. They can help prevent damage to your cells, lowering your risk of vision loss.
Not to mention, following the Mediterranean diet can cut the risk of blurred or reduced central vision. That's an eye problem called age-related macular degeneration. It's a leading cause of severe vision loss among adults over age 50 years.
The Mediterranean diet focuses on:
* Fish
* Lean meats
* Flaxseeds
* Nuts
* Fruits
* Vegetables
* Whole grains
* Legumes
* Healthy fats like olive oil


5. Get quality sleep
You can help protect your vision even when you're sleeping.
Quality sleep allows the eyes to replenish moisture. Your eyes also clear out irritants like dust and allergens while you sleep. If you're not getting enough quality sleep, that cleaning may not happen like it should


6. Don't smoke
Smoking is one of the risk factors we have the most control over. Kicking the habit helps lower your risk of macular degeneration. It may also help protect against cataracts, which cause a clouding in the eye that makes it hard to see.
If macular degeneration run in your family, it increases your risk of developing it.
Smoking can also raise those odds even more, making it extra important to quit.


7. Stay active
Regular exercise helps your body circulate blood and oxygen to your eyes to help keep them healthy. Staying active also helps lower your risk of conditions like diabetes and high blood pressure that can affect your vision.
Just remember to wear sunglasses during outdoor activities and use protective eyewear as needed.
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8. Cut screen time when possible
Smartphones, laptops and TVs are tough on your eyes. The eyes have a series of muscles used for focus, movement and alignment. Those muscles get rest only when we look out into the distance.
Imagine doing biceps curls all day, every day. At some point, those muscles will start to break down instead of building up. The same can happen with the small muscles in the eyes.
Follow the 20-20-20 rule. For every 20 minutes of reading or onscreen work, look 20 feet away for 20 seconds or more. This is important at all ages, even for teenagers and kids.


Authored by: Dr. Niren Dongre, Consultant, Ophthalmology, Kokilaben Dhirubhai Ambani Hospital, Mumbai