How To Look After Your Eyes

Said to be the windows to our world.....

As a photographer, my eyes are so important. To be able to create the best images (focusing the lens and colours). I was contacted to see if I would be interested in sharing How To Look After Your Eyes by Zachary Smith, Optometrist at Midland Eye. I was curious to learn how, and after reading, I just had to share.

Windows To The World: How To Look After Your Eyes ©AI

HOW TO LOOK AFTER YOUR EYES

By Zachary Smith, Optometrist, Midland Eye

Our eyes are remarkable organs that connect us to the world around us. They allow us to work, play, drive, read, recognise faces, and appreciate beauty. Yet, many of us take our vision for granted until we experience problems.

Fortunately, many eye issues can be prevented with proper care, while others can be treated or managed effectively – especially when caught early.

UV Damage

We all love a sunny day, but prolonged exposure to sunshine can cause serious damage to our eyes, just like our skin. Imagine getting sunburned, but on the delicate tissues inside your eyes.

All that ultraviolet (UV) radiation can damage your eyes over time, potentially leading to early-onset cataracts (clouding of your eye's natural lens), macular degeneration (deterioration of your central vision), and even cancers affecting the eyelids and surrounding tissues.

You might also develop pinguecula or pterygium – conditions that lead to growths on the white part of your eye. While they won’t usually threaten your vision, they can cause irritation and cosmetic concerns. In advanced cases, pterygium can grow across the cornea and affect vision, potentially requiring surgical removal.

As you may have guessed, sunglasses are the best preventative measure for UV damage to your eyes. Look for pairs with 100% UV protection and the CE mark ─ these should cover all three types of UV radiation. For maximum protection, pair them with a wide-brimmed hat, especially when you're in the mountains or near water, where reflections can actually amplify UV exposure.

It’s also worth bearing in mind that up to 50% of the UV a 60 year old will have been exposed to will have occurred before they were 20. So, if you have children, make sure you are protecting their eyes with some quality sunglasses too.

And yes, UV protection matters even on cloudy days, as those rays easily penetrate cloud cover.

Digital Eye Strain and Myopia

The human eye wasn't designed for endless hours of close-up focus, and the strain is manifesting in a global epidemic in myopia (short-sightedness), with 28% of people now suffering. Between smartphones, computers, and televisions, most of us spend our days looking at things less than a metre away ─ and our eyes are paying the price.

Children are particularly vulnerable as their eyes are still developing. Studies suggest that by 2050, around 50% of people worldwide will have some degree of myopia.

A lot of people are also concerned about the blue light from screens, with most smartphones and other devices now having an eye-care mode to reduce blue light. However, evidence suggests it doesn't cause permanent eye damage and its impact on sleep is actually much smaller than previously thought. A much bigger problem is that we often forget to blink when staring at screens. Your normal blink rate can drop by half during intense screen use, leaving your eyes dry and irritated.

Fortunately, the prevention is fairly simple. Just give your eyes regular screen breaks using the 20/20/20 rule: every 20 minutes, look at something 20 metres away for 20 seconds.

When it comes to children, research shows that playing outside for at least two hours a day can significantly reduce the risk of developing myopia. The natural light exposure and distant focusing give developing eyes the variety they need.

Dry Eye Syndrome

For many people, dry eye syndrome is far more than just a minor annoyance, it's a chronic condition that affects quality of life.

Your tears aren't just water; they're a complex mixture with three distinct layers: mucin, aqueous (water), and lipid (oil). When any component is compromised, the tears become unstable, leading to a burning, stinging sensation. You might feel like there's something gritty in your eye, experience blurred vision during close work, or find yourself constantly reaching for eye drops.

Even more confusingly, your eyes might water excessively – a desperate attempt by your body to compensate for the dryness by producing more of the watery component.

For mild cases, simple adjustments can help: increase your intake of vitamin D, omega-3 fatty acids, and zinc; stay well-hydrated; and avoid air conditioning blasting directly at your face. Sodium hyaluronate lubricating drops can provide significant relief by mimicking your natural tears and can be purchased over the counter at your local pharmacy.

More severe cases might require prescription medications like cyclosporin or steroids. Specialised dry eye clinics, such as those at Midland Eye, offer advanced diagnostics and treatments for patients with persistent symptoms.

Left untreated, dry eye can damage your cornea and significantly impact your emotional well-being, with studies showing links between chronic dry eye and depression. This connection is particularly important for people with Sjögren's Syndrome, an autoimmune condition that severely limits tear production.

Smoking-Related Eye Damage

By now, everyone knows that smoking is bad for your health. It’s not so much the nicotine as the multitudes of other chemicals in both cigarettes and vaporisers that cause the damage. And that includes damage to your eyes.

Smoking ranks among the most significant modifiable risk factors for several sight-threatening conditions, including age-related macular degeneration (AMD) – this is an incurable condition that is the leading cause of blindness in the UK. Smokers are 2-4 times more likely to develop AMD in their lifetimes.

For those already diagnosed with the "wet" form of AMD, specialist clinics can provide treatments that prevent further deterioration. However, these treatments won't restore vision already lost – underscoring the importance of preventative care.

Smokers also develop cataracts earlier and more severely than non-smokers, leading to vision problems and often requiring surgery.

Even the surface of your eyes suffers from tobacco smoke, irritating and exacerbating dryness.

The science behind this damage is compelling. Smoking floods your body with free radicals that attack delicate eye tissues, impairs blood circulation to the retina, reduces protective antioxidant levels, and causes harmful fatty deposits to build up in retinal tissues.

While e-cigarette vapes contain fewer toxins than traditional cigarettes, emerging research suggests vaping can still harm retinal cells. The safest option for your eyes remains quitting entirely, using patches or other nicotine replacement to help with cravings.

Nutrition for Eye Health

Diet is just as important for eye health as it is for the rest of your body. While good nutrition won’t stop hereditary conditions or offset the damage from UV or cigarette smoke, it can help prevent and delay other conditions from developing.

Antioxidants like vitamins A, C, and E are particularly important for neutralising damaging free radicals before they can harm delicate tissues. For maximum benefit, fill your plate with colourful fruits and vegetables – the more vibrant, the better.

Two particularly powerful eye protectors—lutein and zeaxanthin—are abundant in dark, leafy greens like spinach and kale.

Oily fish and/or flaxseeds deliver omega-3 fatty acids that reduce inflammation and support tear production which is particularly helpful if you suffer from dry eyes.

For those at high risk of advanced age-related macular degeneration, the AREDS formulation (a specific combination of vitamins and minerals) has been clinically proven to slow progression.

Physical Protection

As well as looking after your eyes from the inside, it is important to protect them from the outside too. Most eye injuries happen in everyday situations—gardening, DIY projects, playing sports—yet many could be prevented with proper protection.

A squash ball can travel at speeds exceeding 150 mph and it is just the right size to slam into your eyeball. At that velocity, it takes just a split second to cause devastating damage to an unprotected eye. Similar risks exist during gardening and DIY projects where flying debris and bacteria can easily embed itself in your eyes.

The best prevention is eye protection in the form of glasses or specialist eyewear. If an eye injury does occur, seek immediate professional care. Severe injuries might require corneal grafts – complex procedures with limited availability on the NHS. As with many aspects of eye health, prevention is infinitely preferable to treatment.

Regular Eye Examinations

Many eye conditions develop silently, with no symptoms until significant damage has occurred. Regular check-ups can catch these issues before they threaten your vision.

Adults should have an eye test at least every two years, while those with diabetes, a family history of glaucoma, or anyone over 40 should aim for annual check-ups. Children should have their first eye examination before starting school to catch any issues that might interfere with learning.

Also be sure to report any issues or changes to your vision immediately – don’t wait for your next checkup. Changes in vision may be nothing, or they may be early signs of a more serious issue. The earlier eye conditions are caught, the easier and more effective treatment will be. If you need to seek private treatment, earlier interventions also tend to be cheaper and more effective.

Summary

By understanding common eye conditions and taking preventative measures now, you can significantly reduce your risk of vision loss later in life. When issues do arise, early intervention typically offers the best outcomes. Less invasive treatments, shorter recovery times, and better visual results.

If you have any concerns or vision issues, don’t suffer in silence. Speak to your optometrist or make an appointment at a specialist clinic.

ABOUT THE AUTHOR

Zachary Smith of Midland Eye

Zachary Smith is an Optometrist at Midland Eye. Midland Eye was founded by four ophthalmic surgeons who wanted to provide patients with a comprehensive, specialist service for the diagnosis and treatment of all eye conditions. The team are leaders in their field and offer a consultant-only service to all patients requiring eye care or surgery. Every

consultant is qualified to treat common eye conditions such as cataracts but each one also has a particular area of specialisation, ensuring that patients get the best possible outcome, no matter what the diagnosis. Private patients can benefit from access to collaborative care and facilities with the latest and best technology. The clinic’s approach is designed to be convenient for people who lead busy lives and have limited time to seek medical advice and treatment.