Ten-step guide to healthy eyes:
· Eat right for good sight – eating a balanced diet can reduce your risk of developing common eye conditions.
· Exercise regularly – the eyes need oxygen to stay healthy and comfortable.
· Get a good night’s sleep – sleep can help keep your eyes feeling bright and refreshed.
· Quit smoking – smokers have a significantly higher risk of eye disease.
· Use goggles to protect your eyes – wear goggles when doing DIY or playing certain sports such as squash.
· Limit the amount of alcohol that you drink – drinking too much limits the production of glutathione, an antioxidant that protects the eyes.
· Protect your eyes against UV light – excessive exposure to UV rays can lead to a condition called photokeratitis which make your eyes red, swollen and watery.
· Watch your weight and maintain a healthy BMI – a healthy weight protects the retina against age-related macular degeneration (AMD).
· Drink plenty of water – dehydration can lead to dry, sore and irritated eyes.
· Have regular eye examinations – make sure you have an eye test every two years.
Top foods for protecting vision:
· Cold water fish (sardines, cod, mackerel or tuna).
· Spinach, kale and green leafy vegetables.
· Sulphur-rich foods such as garlic, onions, shallots and capers.
· Fruits and vegetables for their vitamin A, C, and E and Beta-carotene content.
· Wine (in moderation).
· Nuts and berries.
· Virgin olive oil.