I’m an ophthalmologist. These are the seven ways you could be damaging your sight without even realising it

Our eyesight is often something we take for granted until something is wrong with it.

Dry eyes, headaches and blurred vision are just some of the symptoms of an eye problem, according to experts.

Here Dr. shares. Jørn Slot Jørgensen, from the Laser Eye Clinic London, and Evelyn Mensah, an ophthalmologist and eye surgeon at Central Middlesex Hospital, share their tips on the ways you can unknowingly put yourself at risk.

Skipping eye tests

People should have an eye test every two years, or more often if their optometrist recommends it.

Dr. Jørgensen said: ‘Failure to schedule regular eye tests can result in undiagnosed eye conditions.

‘Conditions such as glaucoma, diabetic retinopathy and macular degeneration often develop without noticeable symptoms in the early stages.

‘Early detection through eye tests is crucial for effective treatment and preservation of vision.’

Routine eye tests can also spot early signs of underlying systemic health problems, such as diabetes, high cholesterol and high blood pressure.

Longer screen time

The widespread use of digital devices such as laptops, tablets and smartphones has led to longer periods of screen time, both for work and play.

‘This can result in digital eye strain, characterized by symptoms such as dry eyes, headaches and blurred vision,’ says Dr Jørgensen.

Ms Mensah said she recommended the 20-20-2 rule.

‘This means that every twenty minutes you look at something six meters away for twenty seconds. Also, don’t forget to blink when using a screen to prevent eyes from getting dry,” she said.

Do not wear UV protective sunglasses

Not wearing sunglasses with sufficient UV protection can lead to exposure to harmful UV radiation.

This can contribute to conditions such as cataracts and age-related macular degeneration (AMD), Dr. Jørgensen warned.

He said: ‘Protecting your eyes from UV rays, especially in sunny conditions, is essential for maintaining the long-term health of your eyes.’

Ms Mensah says UV exposure can also promote the development of growths on the surface of the eye, called pterygia.

She warned: ‘Not all sunglasses filter UV light, so make sure they carry the CE, UV 400 or British Standard mark. And never look directly at the sun, as this can cause a sunburn in the macula, which can result in permanent vision loss.”

Poor diet and lack of nutrients

Eating a healthy, balanced diet can help reduce the risk of sight-threatening eye diseases such as AMD, which affect central vision.

Ms Mensah explains that the macula – the part of the retina that processes what you see directly in front of you – contains natural pigments such as lutein and zeaxanthin, found in dark green leafy vegetables such as spinach and kale.

‘Vitamins A, C and E are also useful, so eat at least five portions of fruit and vegetables a day,’ she advises.

“And if you have a family history of AMD, ask your doctor about taking nutritional supplements.”

Dr. Jørgensen added: ‘A poor diet lacking essential nutrients such as vitamins A, C and E, as well as minerals such as zinc, can harm eye health as these nutrients are vital for vision and overall eye function.

‘To maintain healthy eyes, it is crucial to consume a balanced diet rich in leafy greens, colorful fruits and vegetables, and omega-3 sources.’

Smoking

If you smoke, quitting is not only beneficial for your overall health, but also for your eyes.

Ms Mensah said: ‘Quitting smoking is a modifiable factor that can reduce the risk of developing certain eye conditions such as AMD and cataracts.’

She recommended asking your doctor for help if you’d like to quit. She will have many useful resources at her disposal.

Do not wear prescription glasses

There is a common misconception that wearing prescription glasses will worsen your vision.

“This idea is wrong,” she emphasizes.

‘The main reason to wear prescription glasses is simply because you need them. If you don’t wear them, you run the risk of getting a headache.’

Inadequate lighting

‘Working or reading in areas with insufficient lighting can make your eyes work harder, leading to eye strain, discomfort and poorer vision,’ says Dr Jørgensen.

He points out that good lighting, also called ‘task lighting’, is essential for creating comfortable conditions for reading and working.