Predominant sense, sight plays a determining role in each dimension and at each stage of life. We take it for granted, forgetting that without it, it is difficult to learn, walk, read, participate in school, or even work. Visual impairment occurs when an eye condition affects the visual system and the functions it provides. Each of us, if we live long enough, will experience at least one eye condition in our lifetime that will require appropriate care, according to the World Health Organization (WHO), which estimated in 2003 that 40 to 45 million people are blind and 135 million have low vision worldwide, but 80% of visual loss can be avoided or cured. In an article published in the journal The Conversation, Shahina Pardhan, Professor of Optometry at Anglia Ruskin University, recalls that “ Reducing the risk of eye diseases involves adopting a combination of lifestyle changes, protective measures and regular eye care. » According to this expert, here are the five best recommendations for taking care of your eyes in 2024.
Get regular eye exams
A doctor or ophthalmologist can advise how often you should have your eyes examined based on your age and family history, and what type of screening you may need. In general, you should have an exam every 12 to 24 months, but health problems such as diabetes or lifestyle factors such as smoking may have an impact that should be monitored more closely. “ Many eye diseases have no symptoms at least initially. Glaucoma, for example, will cause irreversible damage to the eye if not detected early enough because it damages the peripheral visual field. People tend not to notice this and simply compensate for this loss of peripheral vision by moving their heads more. Diabetes-related eye diseases also cause irreversible damage to the eyes without noticeable vision loss because they damage the small blood vessels in the eye. Having an eye exam helps detect eye diseases and direct you to a specialist if necessary. Early detection of eye changes due to diabetes will reduce the risk of blindness by 60-90%. »specifies Shahina Pardhan.
Protect your eyes from mechanical and UV damage
If at birth, we all have “sun capital” which allows our skin to regenerate after a sunburn, with each intensive exposure without protection, our capital is depleted and we then risk serious lesions of the type skin cancer. The same goes for the eyes, especially since until mid-adolescence, children’s eyes are much more fragile. Ultraviolet light can damage the macula, the most central and important part of the eye, and UVA can penetrate the lens and cause clouding (cataract) in the long term, which is why it is recommended to Make sure you wear good quality sunglasses that block 100% of UVA and UVB rays. ASNAV* recommends purchasing from an optician, the only one who can both guarantee the quality of sunglasses (CE stamped lenses must be chosen) through the traceability of its suppliers, and provide advice and recommendations. ‘use.
In addition, we must not forget that several everyday situations are at risk according to the expert. “ If you are a handyman, it is very important to wear safety glasses. In summer, gardening accidents, such as getting your eye caught on a twig while pruning, are quite common and can cause permanent damage. Playing squash and other sports without proper protection can also cause permanent damage. A squash ball is just a little smaller than the eye socket, which can cause a lot of damage to the soft tissues of the eye because the orbital wall cannot prevent the ball from entering the eye socket. eye. »
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Reduce digital eye strain
No more than all of our muscles, our eye muscles are made to stay frozen all day. However, we spend hours constantly staring at screens, which requires constant concentration. In doing so, we do not blink enough to permanently moisten the cornea and protect it from dryness. In fact, blinking is an automatism, just like breathing. The tear film that covers the eyes then becomes uneven, then ends up tearing. Our vision becomes blurred, which not only causes discomfort in the eyes, but also fatigue and, if necessary, headaches. To reduce this discomfort, ASNAV suggests the law of 4 times 20: take 20 seconds, every 20 minutes to look up from the screen and look at least 20 steps away, to the right and to the left and, blink 20 times eyes by briefly and firmly closing the eyelids then reopening them.
The goal: activate the Meibomian glands at the edge of your eyelids which secrete a fatty substance, which mixes with the liquid produced by the tear glands so that it does not evaporate too quickly. To remember this, the specialist recommends “ set a reminder on your phone for blinking exercises »knowing according to her that “ regular breaks will not only give rest to your eyes, but also to your back. »
Eat a good diet
We drink water to stay hydrated and we eat fruits and vegetables to keep us healthy, but it’s also important to take care of our eyes with our diet. So, certain foods are particularly beneficial for them by providing the nutrients and vitamins they need. First of all, foods rich in lutein and zeaxanthin, which are part of the large carotenoid family. They are found in particular in orange-yellow fruits such as citrus fruits or tomatoes, as well as in green leafy vegetables, such as spinach, cabbage and chard. These are pigments that play a very specific role for the eye since they are present in high concentrations in the macula. They are not synthesized by our body, which is why we must absorb them through our diet. Vitamin A is also important, knowing that it exists in different forms: retinol and beta-carotene.
Retinol is easily used by the body and can be found in liver, eggs, and milk while beta-carotene is commonly found in plants, and the body converts it to the active form, retinol. It is found in orange-colored fruits and vegetables, and green leafy vegetables, such as spinach and cabbage. Next is vitamin C found in citrus fruits, strawberries, peppers and broccoli helps protect the eyes from oxidative damage and vitamin E found in nuts, seeds, spinach and fortified cereals. “Green leafy vegetables have been shown to reduce the risk of macular damage, the main cause of blindness in older people, but more generally a healthy diet is also linked to good diabetes control, and poor diabetes control will lead to much higher risk of blindness from eye disease related to this condition. », attests Shahina Pardhan.
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Stop smoking and be more physically active
Proper blood circulation is essential for good health, and this includes the small blood vessels found in our eyes. As such, the substances contained in tobacco, in particular nicotine, have deleterious effects on the retina and the optic nerve because they disrupt it, causing a lack of oxygen in the eyes. Whether it is the inflammatory or oxidative process linked to tobacco, cigarette users can develop cataracts (clouding of the lens) and age-related macular degeneration (or AMD, a disease) more quickly than others. chronic central area of the retina) and are more likely to suffer from uveitis (inflammation of the deep layer of the eyeball called uvea). It is also because of him that, in patients suffering from diabetic retinopathy, the progression of the pathology is more rapid.
What about physical exercise? “ It is not only important for the rest of the body but also for the eyes. Outdoor activity is an important protective factor against the progression of myopia (myopia) in children. », replies the expert. Specifically, it helps increase blood circulation to the eyes, which is essential for providing them with oxygen and nutrients and eliminating waste. It has also been linked to reducing the risk of age-related macular degeneration, diabetic retinopathy and glaucoma. Furthermore, “Physical activity is also essential for controlling diabetes, which reduces the risk of blindness in patients with this disease. », she concludes. It is important to note that physical activity includes, in addition to sports activities, daily physical activities and exercises such as active travel (walking, cycling, going up and down stairs), domestic activities (doing housework , DIY, gardening) and professional activities (physical work for example).
*Association for the Improvement of Vision