Category: Eye health

As the days grow warmer, many look forward to spending their days outdoors, soaking up the Australian summer. From BBQing outside with friends and family to transitioning into outdoor summer sports, we typically spend more time outside. While getting your dose of vitamin D is important, it can bring unique challenges for your eyes, increasing the potential for UV damage, dry eye disease and eye sunburn. Summer can even strain your eyes when you’re not even outside! When the temperature has risen, and you’ve moved inside to escape the heat, you can put your eyes under stress from increased screen time and excessive air conditioner usage — putting a dampener on your fun in and out of the sun.

Proactive eye care in December, January and February is vital to ensure your and your children’s holidays and weekend adventures are lived to the fullest. In this blog, we provide 5 easy and actionable summer eye health tips to help you care for your eyes in the blazing Australian heat.

The Impact of UV Rays on Your Eyes

UV rays, or ultraviolet radiation, are invisible rays emitted by the sun. While necessary for producing vitamin D, overexposure to UV rays can significantly harm your eyes. We are exposed to two forms of UV rays: UVA and UVB. UVA is responsible for 95% of all UV radiation, with prolonged exposure contributing to the formation of cataracts and potential eye cancer. UVB, however, is more scarce but has a higher intensity, with increased exposure potentially damaging your cornea and Macular Degeneration.

Excessive exposure to harsh UV rays can also result in photokeratitis, commonly called eye sunburn. While many people don’t realise that their eyes can get sunburned too, this commonly occurs in summer, when the surface layer of your eye becomes irritated and inflamed from too much UV light. 

Some symptoms can include:

• Light sensitivity
• A gritty sensation in your eyes
• Swollen eyelids
• Watery eyes
• Redness
• Pain or irritation

UV radiation is measured daily by the UV Index on a scale of 0 to 11+. When levels are above 3, the Cancer Council Australia advises using UV protective equipment for your skin and eyes. While Australia is home to some of the best beaches in the world, we also have some of the highest UV scores globally, often reaching level 11 in summer, making it imperative to protect your eyes from UV rays, every time you leave the house. 

The good news is that preventing UV damage is easy. With these simple but effective tips, you can keep your eyes safe and comfortable all summer long.

1. Choose the Right Sunglasses for UV Protection

Sunglasses are your first line of defence for protecting your eyes from UV rays. Many believe that all sunglasses shield your eyes from UV; however, this is not true. While many sunglasses can reduce glare in sunny areas, UV can still penetrate the lenses if not coated. This is why getting yourself a pair of UV-protecting sunglasses or adding a UV-protective coating to your existing lenses is important. Eyecare Plus can add a layer of UV coating to your glasses today, among other things, to keep your eyes safe and healthy. 

Australia has a standard guideline for sunglasses, with classifications ranging from zero to four, zero being simply fashionable accessories and four designated for special-purpose lenses for high-level UV protection. It’s recommended that you own a pair of sunglasses that belong in category three at least.

When shopping for sunglasses for UV protection, another term you will often see is  UV400 lenses, another name for category four glasses. These provide 95-100% UV protection, meaning by simply styling your everyday ensembles with a pair of sunnies, you could save your eyes a lot of pain. Here are some key features to consider before buying sunglasses for UV protection:

• Size: If you want to maximise protection, the bigger the sunglasses, the better. Opt for oversized lenses or wraparound lenses if you want to ensure as much of your eye is covered as possible. 

• Tint: While it’s not proven whether the tint can affect the absorption of UV rays, selecting a pair with a tint that maintains clear visibility and is comfortable to wear will encourage you to wear UV-protecting glasses more frequently. 

• Style: Although the style has nothing to do with UV protection, it’s important you find a pair you want to wear every day to ensure your sun-protective practices are consistent. With a pair of UV-protective sunglasses that suit every occasion, you won’t hesitate to take these with you wherever you go. 

2. Stay hydrated

With excessive heat comes dehydration. This affects every part of your body — including your eyes. Whether you’re joining in on outdoor activities or staying cool with the air conditioner, both environments can dry out your eyes, possibly leading to discomfort, redness and itchiness. Here are some Australian summer eye protection tips to help you combat dry eyes on hot summer days:

• Drink plenty of water: Hydration and eye health go hand in hand. On hot days, NSW Health recommends you consume a small cup (200mL) of cool water every 15-20 minutes to ensure your body can function healthily. This gives your eyes enough lubrication to produce tears that can effectively remove bacteria and irritants. 
• Avoid sitting directly underneath an air conditioner: While we rely on air conditioners to decrease the room temperature, they also reduce the room’s humidity, which may cause your tears to evaporate quickly, leading to dry and irritated eyes. Try to avoid being in its direct airflow to prevent any eye discomfort.
• Incorporate foods high in omega-3 fatty acids: Foods rich in omega-3 fatty acids are linked to reducing dry eye disease. Some foods you can easily incorporate this summer include seafood, nuts, seeds and plant oils. Discover how different types of foods can have an effect on your eyes and be more in control of your eye health. 
• Use eye drops and lubricants: Artificial tears, often containing soothing and anti-inflammatory ingredients, can help mitigate dry eyes by restoring moisture. These can relieve symptoms and encourage your eyes to recover from irritation or damage. 

3. Manage Screen Time During the Holidays

During summer, many people typically take time off to relax and enjoy the warm weather. With more free time, screen time often increases, especially for children enjoying time off school. Excessive device usage can lead to digital eye strain —  a collective of temporary symptoms resulting from prolonged screen exposure. Some common symptoms include:

• Burning or itchy eyes
• Eye fatigue
• Dry or watery eyes
• Blurred vision
• Headaches

Digital eye strain is fortunately not chronic and can be easily alleviated with some simple exercises. Nowadays, screens are a large part of most people’s everyday lives; however, ensuring a good balance of indoor and outdoor activities during summer holidays can do wonders for your eyes. Here are some things you can do when periods of screen time cannot be avoided:

• Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet (or six metres) away for 20 seconds.

• Take frequent breaks: Step away from your screen every hour or so and take a quick walk outside or grab yourself a drink — anything that will give your eyes a break.

• Use blue-light filters: To avoid the strain from artificial blue light projected by screens, get a pair of blue-light lenses from Eyecare Plus.

• Avoid using screens in direct sunlight: If you’re on a device outside or in a bright room, sun glare can make it difficult to see your screen properly, contributing to eye strain and fatigue. Try to manage your surrounding lighting to be similar to or slightly darker than your screen. 

Start the new year on the right foot by investing in healthy eyes in January and February — the hottest months of the year. Discover more practical tips and exercises to avoid and manage digital eye strain.

4. Follow These Tips to Avoid Dry Eyes in Summer

As mentioned above, dry eyes (whether temporary or chronic) are exacerbated during Australia’s summer months. This is because hot, dry weather, combined with increased outdoor activities and irritants like sand, pollen, and chlorine, can make your eyes suffer. Summer is also fire season in Australia, with smoke and dust further contributing to eye irritation. Avoid dry eyes in Summer and follow our simple list of Australian summer eye protection hacks below:

• Use a humidifier: Dry air can contribute to dry eye disease, whether from air conditioners or dry conditions. Consider running a humidifier to add moisture to the room without compromising your comfort. 
• Wear goggles when swimming: Chlorine can wash away your tear film and dehydrate the cornea, leaving your eyes red, irritated and dehydrated. If you’re submerging your eyes underwater, goggles will effectively safeguard your eyes.
• Apply a warm compress: Found to alleviate dry eye symptoms, a warm compress can restore moisture, help produce tears and soothe irritation.
• Use lubricating eye drops: Providing quick relief and soothing ingredients, you can add artificial tears to your eye to add extra lubrication.
• Blink regularly: When using a computer or are exposed to air conditioning, we tend to blink less than usual, drying out our eyes. Make a conscious effort to blink more often to encourage moisture.

5. Seek Professional Eye Care

If you’re experiencing consistent irritation, blurriness, dry eye, or it’s been over a year since your last checkup, now is the perfect time to visit your local optometrist. Schedule a comprehensive eye examination with Eyecare Plus, where we focus on understanding your eyes’ unique needs so you can fully enjoy your summer.

During these checkups, we will address your concerns, examine the status of existing conditions and find tailored solutions to ensure your comfort and well-being.  

Stay on top of your eye health this new year with Eyecare Plus

Keep your eyes healthy this summer with expert advice and care from Eyecare Plus. Schedule your next eye exam at your local optometrist today and explore more summer eye health tips for optimal vision on our blog!

With over 13 million Australians suffering from one or more chronic eye conditions, optical services are in high demand, and this number is estimated to increase every year.

Although it feels like we have moved on from the events of COVID-19, Australia’s eye health has taken a significant hit. As a direct result of behaviours learnt during lockdowns, the continual increase in screen time has caused eye impairments, such as digital eye strain, to become an evergrowing and daily battle for many Australians. 

Digital eye strain is defined as a group of vision-related issues that result from excessive screen time. Presenting symptoms such as sore, dry eyes, headaches and blurry vision, this affects more than 86% of Australians and has increased by 8% since COVID-19. 

This means that we need to prioritise our eye health more than ever before!

Use your health cover before it’s too late

Did you know 90% of all eye impairments are preventable if treated early?

If you haven’t seen your optometrist this year, and you are one of the nearly 55% of Australians who have private health cover, you have an even greater incentive to get your eyes checked. Book an eye test using your health fund as soon as possible. Most private health insurers lapse their extras coverage after December 31, 2024. 

Health funds do not allow us to roll over our benefits each year. Once 1 January rolls around, the benefits you did not use the year before will lapse.

You have been paying premiums all year, so take advantage of your health fund’s benefits. Now is the best time to focus on your eye health and make that end-of-year health fund optical claim. 

It is important to have your eyes checked every two years because your prescription can change. As we age, our eyes are prone to developing conditions such as presbyopia, cataracts, glaucoma, and macular degeneration. The earlier these conditions are found, the more expedient the treatment.

What’s covered?

In response to many Australians finding the private healthcare system complex and confusing, particularly during COVID-19, the Australian Government introduced the 4-tier system. By enforcing all health insurers to separate their services into four tiers — Basic, Bronze, Silver and Gold — you can easily know what medical expenses are covered in your policy. 

With Australian health fund policies, optical services are typically divided into two categories of coverage.

Hospital Cover

Available in the Bronze, Silver and Gold tiers, this typically covers inpatient treatments for eye-related conditions such as:

• Retinal detachments
• Eye infections
• Tear duct conditions
• Glaucoma
• Eye socket damage
• Some eye traumas

Cataract operations are the only eye-related treatments strictly covered in the Gold tier.

Extras Cover

This helps with the cost of medical supplies that Medicare doesn’t cover. Depending on the type of health insurance plan you have, you can get rebates for:

• Prescription eyeglasses
• Contact lenses
• Prescription sunglasses
• Blue-light glasses
• Some eye-related therapies

How much you can claim each year depends on your health fund policy and the tier it belongs to. Check your policy and book an eye health check before your health fund benefits expire.

See clearer

If you have not had your script checked in a while, you will be surprised to discover how much lens technology has improved. Today, lenses are much thinner and lighter, with a wide choice of lens coatings.

Aside from being thinner and lighter, lenses are made of advanced optical technologies, allowing you to tailor your glasses to your needs. Eyecare Plus offers various options. 

Scratch resistant coating

An anti-scratch coating makes your lens durable and long-lasting, perfect for people who work outdoors or play sports. Applied with a specific hard lacquer, you can always be confident in vision clarity.

Anti-reflective coating

With a specialised coating that eliminates glare, this additional feature is ideal for those who work with computers, regularly expose themselves to sunlight, or drive for long hours.

Blue-light coating

This coating protects our eyes against the harmful blue light emitted from devices. To prevent sore and strained eyes from excessive computer usage, consider adding this coating to your prescription glasses or getting a pair of blue-light glasses. 

Contact lenses

At Eyecare Plus, our optical professionals tailor your contact lenses to suit your prescription, lifestyle and eye shape. From daily to monthly contact lenses, your eyes can be comfortably protected while maintaining clear vision.

Use your rebate today at Eyecare Plus 

With Eyecare Plus, you can put your health fund policy to good use.

Whether you want to buy prescription glasses with your health fund cover or have always wanted to try contact lenses — the good news is that you can use your health fund for no-gap frames at Eyecare Plus today! 

We also offer comprehensive eye examinations that thoroughly inspect your eyes for early signs of deterioration, such as macular degeneration, cataracts or glaucoma. If spotted early, these conditions can be prevented with the treatments, therapies and lifestyle changes that our eye specialists recommend. Do your eyes a favour and book an appointment for a health fund-covered eye exam.

All health funds are welcome at any Eyecare Plus optometry practice near you. Find your local optometrist today.

Have your eyes ever felt sore or weary while watching TV or working in the office? Some may say you have a case of “square eyes,” but the more technical term for it is digital eye strain.

Whether you require prescription glasses or have 20/20 vision, computer screen fatigue is a natural result for anyone who spends a significant amount of time glued to a screen. While phones and computers are an unavoidable part of our daily routines, it’s important to remember to take care of our eyes during the process. Follow our practical 7-step guide on how to manage and prevent digital eye strain, so you can keep your sight healthy and feeling fresh for as long as possible.

What is Digital Eye Strain?

86% of Australians have experienced symptoms of digital eye strain when using a device. So what is digital eye strain, and what does it look like? With this staggering figure, it’s probable that you’re already familiar with computer vision syndrome. This term refers to a group of eye-related problems, whether short-term or long-term, that arise from excessive screen time. Symptoms can range from mildly aggravating to extreme discomfort. You can experience one or more of digital eye strain symptoms at a time.

These symptoms typically begin to develop after 2 hours of uninterrupted device usage and will usually intensify as time passes without interrupted screentime. Digital eye strain is not permanent, as signs of discomfort are usually alleviated once you step away from a screen. However, some people may experience residual symptoms such as lasting headaches and dry eyes. 

What is the Impact of Blue Light?

Blue light makes up one-third of the visible light spectrum. While the whole light spectrum travels across the atmosphere, blue light has the shortest wavelengths, meaning that it travels faster than other colours. This answers the age-old question of why the sky is blue. With sunlight being the biggest source of blue light, it was originally intended to help manage your circadian rhythm to inform your body when to wake up and go to sleep — meaning that blue light in itself isn’t harmful at all.  

However, electronic devices and fluorescent lighting emit an artificial blue light. With prolonged computer and phone usage, our eyes are exposed to more blue light than ever before. So what does this mean? Since blue light is used to wake us up, using a device before bed stimulates our eyes and can make it harder to sleep, causing fatigue, headaches, and difficulty concentrating. This means that blue light and eye strain may have a direct correlation. 

While many believe that blue light itself damages the retina, scientists have not yet found a connection. This means that there are no known serious long-term risks to excessive blue light exposure, and it can be easily prevented by reducing your screen time, particularly at night or getting yourself a pair of blue light glasses. 

At Eyecare Plus, we have developed a lens with a blue light protective coating that you can wear to manage these digital eye strain symptoms. Pick your perfect frame to complement your aesthetic and utilise the benefits of blue light lenses today. 

How Can I Prevent Digital Eye Strain?

If you spend a lot of time in front of a screen, whether for work or entertainment, your eyes may have suffered from some of the above symptoms. The good news is that digital eye strain is easily prevented and managed. Simply incorporate these 7 easy habits, and your eyes will feel better in no time.

1. Follow the 20-20-20 Rule

Focusing on a screen for prolonged periods can quickly exhaust your eyes. To reduce strain, an easy rule to follow is to avert your eyes from a screen every 20 minutes for about 20 seconds—roughly the length of a TV commercial—at an object that’s at least 20 feet (or six metres away. 

2. Adjust screen settings

When managing digital eye strain, an important factor to consider is the brightness of the screen itself and surrounding lighting. The contrast of a blaring white screen in a dark room makes it hard for your eyes to adjust, creating the opportunity for strain and fatigue. Try putting your devices on dark mode, which will decrease your exposure to blue light and reduce the harsh contrast.

On the other hand, staring at a dim screen in a bright room also strains the eyes. Your pupils dilate to try to see the screen better, causing blurry vision and potential headaches. This is why a good rule of thumb is to adapt your screen brightness to match the lighting of your surrounding area.

3. Use blue light filters

As previously explained, blue light plays a major role in temporary eye strain and fatigue. Since blue light can heavily impact your sleep cycle, consider changing your nightly routine and avoid using your phone before bedtime to ensure your eyes can have a good night’s rest.

Alternatively, you can also usea pair of glasses with a blue-light protective lens, which creates a barrier between your eyes and the screen. While your phone’s ‘dark mode’ is a fantastic choice, some phones have integrated blue light filters that replace the colder blue tones in the display with warmer hues to help relax the screen’s effect on your eyes. These settings can be automated to activate at preset times so you can easily make these eyecare actions part of your everyday. 

4. Take frequent breaks

As you maintain the 20-20-20 rule, you can also integrate another type of break into your routine. It’s important to step away from the screen entirely to give your mind and eyes a break. Whether it’s getting a drink or going for a quick walk, not only does this improve productivity, but it also gives your eyes a chance to come back and refocus on the screen without strain. Try to do this every hour or so for optimal results. 

5. Blink more often

Studies show that, on average, we blink between 12-15 times per minute. However, when staring at a screen, we tend to blink exceedingly less — about 5-7 times every minute. Blinking is our eye’s way of bringing moisture to the surface. If you’re unconsciously not providing some refreshment to your eyes, then it can be easy for them to become dry, irritated and strained.

Try to make an effort to blink frequently to give your eyes the moisture they require to function correctly.

6. Maintain proper posture

Maintaining good posture when using a device is necessary for your overall health, but it also helps with preventing eye strain from screens. Whether you’re sitting on the couch scrolling through your phone or working on your computer at a desk— it’s important to keep the screen around 60cm or an arm’s length away.

If sitting at a desk, try to sit upright and avoid leaning forward in moments of concentration. The line of sight between your eyes and the screen should ideally be at a slight downward angle. 

7. Use proper lighting to reduce glare

Although you can customise the brightness of your screen to reduce strain, bright lights and sunshine can make it difficult to see your screen properly. If your screen has a lot of glare, try to manage the surrounding lighting, either by closing curtains, seeking a shaded area, or turning a few lights off. 

Eye Care for Computer Users

Just like stretching your muscles before exercise, believe it or not, you can also train your eyes before and after lengthy exertion. Here are some practical and easy eye exercises for screen users to do to enhance visual skills and reduce digital eye strain:

Creating an Ergonomic Workspace for Eye Health

When spending long stretches of your work day in an office, it’s important to position yourself in a way that promotes your eye and overall health. If you begin to develop backaches, sore shoulders or headaches, chances are you’re not sitting in the correct posture. Further, if your eyes are burning, itchy or dry; that could be a result of sitting too close to your screen. A comfortable and ergonomic posture should look like this:

Get help from your local Eyecare Plus specialist

If you experience discomfort and eye strain well after resting your eyes, it may signify an existing eye condition that presents itself in some digital eye strain symptoms.

Whether you have existing eye problems or use a screen for long periods of your day, it’s important to schedule regular check-ups every year or two, so you can stay on top of your eye health. 

Find your local Eyecare Plus optometrist and book your comprehensive eye examination today. 

Nutrition has long been recognised as the key benefactor of health and well-being; however, people tend to turn a blind eye to its critical role in maintaining eye health. Incorporating nutrient-rich foods into your diet can help protect your vision and prevent or delay common eye conditions. Some conditions that can be affected by diet include:

• Cataracts: This occurs when proteins in the lens begin to break down and clump together, causing cloudiness in the lens of the eye. They typically present in blurry vision and night blindness.
• Age-Related Macular Degeneration (AMD): AMD is a leading cause of vision loss in older adults. Aging can cause damage to the macula, the central part of the retina, impairing the ability to see in detail or focus. 
• Dry eye disease: This disease can be temporary or chronic. Dry eyes occur when there is improper lubrication on the eye’s surface. There are many reasons why this can occur, most of them relating to lifestyle factors, such as increased exposure to windy climates, medications, screen time, and more. 

If you have developed any of the symptoms listed above, contact an eye specialist near you or visit your local Eyecare Plus affiliated clinic.

Understanding Eye Health and Nutrition

A balanced, healthy diet, active lifestyle and regular eye examinations are key components in ensuring long-term healthy eyes. Our eyes rely on specific vitamins and minerals to function correctly and remain healthy. Nutrients like vitamins, zinc, lutein, zeaxanthin, and omega-3 fatty acids have been linked to lower risks of AMD, cataracts, dry eyes and potentially other eye conditions.

The role of antioxidants in eye health

Antioxidants are needed for fighting free radicals (unstable molecules produced naturally in the body). Free radicals can also be introduced via lifestyle factors such as pollution, cigarette smoke, and UV radiation. These molecules are significant aging and damaging cells, including eye cells. Free radicals are associated with both AMD and cataracts.

How do antioxidants work?

Antioxidants are substances that can stabilise and prevent free radicals from causing cellular damage. This process helps protect cells and tissues from oxidative stress and inflammation. Every eye is susceptible to oxidative stress, as it is primarily caused by excessive exposure to light and UV radiation. Antioxidants minimise oxidants and, thus, are beneficial in preventing certain eye diseases. 

This guide explores the six most important antioxidants for eye care. Keep reading for helpful food recommendations and eye health tips so you can make informed dietary choices.

For more information about eye care, contact an optometrist near you or visit Eyecare Plus. 

Eye health and nutrition

1. Vitamin A

Vitamin A is an antioxidant that maintains the retina’s health and controls the eye’s central vision. To ensure clear vision for as long as possible, or if you’re already struggling with vision problems, try to incorporate more of these foods into your diet:

• Leafy green vegetables: kale, broccoli, spinach
• Orange vegetables: carrot, sweet potatoes, pumpkin
• Dairy products: whole milk, cheese, yoghurt, butter
• Fish: clams, trout, tuna, salmon, mackerel

If you’re looking for a boost in Vitamin A levels, try out a few recipes that include a handful of the items listed above. A silky sweet potato and kale soup with coconut milk or a simple smoked salmon and cream cheese sandwich are some easy and delicious recipes that take you that extra step closer to healthy eyes. 

2. Vitamin C

Vitamin C helps protect the eyes from damage caused by free radicals. As people age, however, Vitamin C levels naturally decline, making the eye more susceptible to oxidative stress. This can be counteracted by eating foods high in this antioxidant. Citrus fruits, berries and some vegetables are particularly helpful in preventing vision loss:

• Citrus fruits: oranges, grapefruits, lemon
• Berries: strawberries, blackberries, raspberries
• Other fruits: kiwi fruit, tomatoes, papaya
• Vegetables: broccoli, cauliflower, Brussels sprouts

Many of these ingredients can be enjoyed independently or combined into a vibrant fruit salad rich in Vitamin C. For example, placing some broccoli, cauliflower, and Brussels sprouts on the side of a nice roasted lean meat with some gravy is another easy alternative to increase your veggie intake and help prevent cataracts and AMD.

3. Vitamin E

This antioxidant is highly important for protecting cells, including eye cells, from oxidative damage. Vitamin E is also simply a key component in managing healthy tissue across the whole body, with Vitamin E CREAM being a common antidote for scars and burns. A healthy alternative to prevent age-related decline and support eye repair is to eat more of these certain foods:

• Nuts and seeds: hazelnuts, peanuts, almonds, sunflower seeds
• Oils: wheat-germ oil, sunflower oil, safflower oil
• Leafy greens: spinach, turnip greens, swiss chard
• Fish: salmon, rainbow trout, anchovies

You can make some substitutions in your cooking to better incorporate Vitamin E into your diet. For example, by swapping out olive oil for sunflower oil; you would save money and invest in good vision. Choosing a handful of nuts instead of chips is another great substitution.

4. Lutein and Zeaxanthin

Lutein and zeaxanthin are potent antioxidants found in high concentrations in the retina. They are the only two carotenoids found in the retina, hence they play a vital role in central vision. Carotenoids are the antioxidants that give yellow, orange and red produce their pigment. These nutrients are specialised in maintaining vision by absorbing harmful blue light and neutralising free radicals. 

By improving the pigment in the eye, these foods enhance the eye’s ability to filter out damaging light:

• Dark leafy greens: kale, spinach, swiss chard
• Other vegetables: broccoli, asparagus, corn, pumpkin
• Fruits: kiwi, grapes, oranges, capsicum
• Other foods: egg yolks, pistachio, corn chips

A great way to start your day is with a filling, nutritious breakfast that contains high levels of lutein and zeaxanthin. Fry up a tasty omelette mixed with wilted spinach and corn, and eat that with a side of freshly squeezed orange juice, and you’re all set. For a snack, bring back the kale chip recipe that was trending a couple of years ago, or if you want a quick fix, a handful of corn chips will satisfy your salty craving whilst also providing eye protection from any harmful light.

5. Omega-3 Fatty Acids

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are vital for retinal health. These fatty acids, which the body cannot produce independently, have anti-inflammatory properties that prevent AMD and dry eye syndrome. Foods high in omega-3 fatty acids include:

• Seafood: salmon, mackerel, tuna, shellfish
• Nuts and seeds: flaxseeds, chia seeds, walnuts, hemp seeds
• Plant oils: flaxseed oil, soybean oil, canola oil

Health experts recommend incorporating fish into your diet at least twice a week to help ensure adequate intake of these necessary fatty acids. Getting creative can also be a good way to include more omega-3s in your diet. Preparing some chia seed puddings in little mason jars is a fun idea for a tasty breakfast or a healthier dessert. Mixing in a spoonful of peanut butter or almond butter will add that extra flavour kick when fueling your body.

6. Zinc

Zinc is a mineral that plays a significant role in maintaining retinal health. It helps transport vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes. Zinc deficiency can lead to poor night vision and other eye problems. Maintaining adequate zinc levels can help prevent macular degeneration and other eye conditions associated with aging. Good dietary sources of zinc include:

• Legumes: beans, lentils, and chickpeas 
• Meat and Seafood: oysters, beef, pork, poultry
• Dairy Products: milk, cheese, yoghurt, dark chocolate

The Mediterranean diet has the perfect blend of ingredients that are rich in zinc. Hummus is a simple but delicious dip that you can make yourself. With chickpeas as the primary ingredient, it is also infused with garlic, tahini, and olive oil to ensure maximum flavour and texture. You can combine this perfectly with a succulent kafta skewer on a Lebanese wrap with some cucumbers, and you have yourself a flavourful and nutritious meal.

Supplements

Although supplements are available, taking nutrients and antioxidants through whole foods is more beneficial, as supplements may not provide the same protective effects and can deter good eating practices needed for overall health.

Lifestyle and eye health tips:

Although it is important to maintain a healthy and balanced diet to prevent and prolong age-related eye conditions such as macular degeneration, cataracts, and dry eyes, many lifestyle factors can also hinder eye health. Here are some practical eye care tips:

1. Screen time: Staring at screens for long periods of time can cause irritated eyes, blurred vision, and headaches behind the eyes. Keep an arm’s length distance between you and the screen to alleviate eye strain, take regular breaks, and wear blue-light glasses. Choose your blue-light frames from Eyecare Plus.
2. Excessive light exposure: Long-term UV radiation exposure can harm eye cells as it increases oxidative stress. Reduce this by wearing sunglasses when outdoors; polarised sunglasses can better reduce strain and glare. 
3. Neglecting eye examinations: Eyes should be checked regularly, every 1-2 years, depending on age. An optometrist can spot early signs of eye conditions and degeneration, which is key in prolonging symptoms as long as possible. If you suspect your vision has degenerated, contact a local optometrist for examination as soon as possible.

Consult with your local eye specialist

Maintaining good nutrition is vital for eye care at all ages. While vitamins and supplements do not cure eye diseases, they play a significant role in preserving vision and preventing further deterioration. It is important to have regular check-ups with an eye specialist near you to monitor your eye health and address any concerns promptly.

Visit Eyecare Plus if you want to learn more about maintaining your eye care or to find an eye specialist near you. Eyecare Plus is dedicated to providing comprehensive eye care services and ensuring that your vision remains in top condition throughout your life.