Eyes are delicate and complex organs that allow us to see the world around us. As important as vision is, it’s critical that we take proper care of our eyes to maintain good eye health. There are many factors that can damage our eyesight or cause eye problems over time. Being aware of things that are not good for our eyes can help us make better choices to protect our vision.
Straining Your Eyes
One of the most common ways we damage our eyes is by straining them. Any activity that causes you to overwork your eyes can lead to eye strain. Symptoms of eye strain include sore or irritated eyes, blurred vision, headaches, and dry eyes. Here are some key activities and habits that can strain your eyes:
- Reading in poor or dim lighting
- Using digital devices for too long without breaks
- Reading very small print
- Driving for long periods at night
- Doing detail-oriented work like sewing for a long time
- Not blinking enough which dries your eyes out
Straining your eyes too often can lead to nearsightedness, headaches, and tired eyes. Be sure to take regular breaks when doing visual tasks for long periods. Follow the 20-20-20 rule when using screens: every 20 minutes, look at something 20 feet away for 20 seconds. This allows your eyes to relax and refocus.
UV Radiation
Exposure to ultraviolet (UV) radiation is very damaging to our eyes. UV rays from the sun can burn the surface of the eye and raise your risk of eye problems like cataracts, macular degeneration, and growths on the eye including cancer.
Ways you expose your eyes to excessive UV radiation include:
- Spending time outdoors without sunglasses
- Using tanning beds
- Living at high altitudes or near water which reflects more UV rays
- Having an occupation that keeps you outside like construction work
To minimize UV exposure, wear sunglasses any time you’re outside especially on sunny days or when doing activities near water or snow. Look for sunglasses that block 99-100% of UVA and UVB radiation. Wide-brimmed hats also help shade your eyes from the sun.
Smoke and Air Pollution
Smoke and air pollution are irritating and damaging to the eyes. Smoke from cigarettes, fires, and vehicles produces tiny particles that can get into your eyes. These particles irritate the eyes and cause inflammation. Air pollution like ozone and smog can also irritate and inflame the outer protective layer of the eyes.
Exposure to smoke and pollution has been linked to:
- Dry, irritated eyes
- Increased risk of infection
- Cataracts
- Macular degeneration
You can protect your eyes from smoke and pollution by:
- Avoiding smoky environments when possible
- Wearing goggles in dusty or smoky conditions
- Using air filters at home and work
- Choosing to exercise indoors on high air pollution days
Rubbing Your Eyes
Rubbing your eyes may seem harmless, but it can actually damage your eyes and vision over time. Rubbing causes friction and pressure on the delicate tissues of the eye. This can lead to:
- Rupturing tiny blood vessels on the eyelid and conjunctiva
- Weakening and thinning of the cornea
- Retinal detachment
- Corneal abrasions and ulcers
- Infection due to transferring germs from your hands into the eye
Rubbing can also make eye conditions like dry eye and allergies worse by further irritating the eyes. Try to avoid rubbing whenever possible. Instead use a clean, damp cloth to gently wipe irritants away from the eyes. Use artificial tears to relieve dryness and itching.
Not Wearing Eye Protection
Not wearing proper eye protection during activities that pose a risk of eye injury is asking for trouble. Sports, certain hobbies, home repairs and yardwork, and some professions come with hazards like flying objects, chemicals, debris and more than can seriously damage eyes.
Some situations where protective eyewear is essential include:
- Playing racquet sports, ice hockey, lacrosse, baseball, and basketball
- Hitting the slopes skiing or snowboarding
- Working with hazardous chemicals and irritants
- Hammering, sawing, mowing, weed whacking, and using power tools
- Welding, grinding, and metal work
Be sure to wear eye protection designed specifically for the activity like sports goggles/shields, safety glasses/goggles, a full face shield etc. Preventing an eye injury is much easier than dealing with the potential loss of vision after it happens.
Poor Diet
Eating a diet low in certain nutrients can raise your risk of eye disease. Key nutrients that are vital to protecting your eyes include:
- Vitamin C – helps combat UV damage and promotes healthy collagen in the eyes
- Vitamin E – an antioxidant that prevents cell damage in the eyes
- Zinc – vital for transporting vitamin A to the retina to support night vision
- Lutein and zeaxanthin – protects the eyes from blue light and UV radiation
- Omega-3 fatty acids – promotes healthy cell membranes in the eyes
Make sure your diet contains plenty of veggies like spinach, kale and broccoli, nuts, beans, eggs, citrus fruits, and fatty fish. Take supplements if you have trouble getting enough through food sources alone.
Chronic Conditions
Certain chronic health conditions raise your risk of vision loss and eye disorders like:
- Diabetes – high blood sugar damages blood vessels in the retina and optic nerve
- High blood pressure – causes blood vessel changes that can damage the optic nerve
- Autoimmune disorders – conditions like lupus, rheumatoid arthritis, and multiple sclerosis can cause eye inflammation and damage
- Thyroid disorders – both overactive and underactive thyroid can lead to dry eyes and even double vision
If you have any of these conditions, be sure to get regular eye exams to check for any vision changes or eye damage. Work closely with your doctor to keep the disease well-managed through lifestyle, medications, or insulin as needed.
Medications
Various medications can impact eye health and function. Some medications linked to eye problems include:
- Corticosteroids – increased risk of cataracts, glaucoma, infection
- Anticoagulants – may cause bleeding in the eyes
- Antihistamines – can cause dry eyes
- Diuretics – decrease fluid which may dry the eyes
- Oral acne medication – possible side effect is dry eyes
Any new medication should be reviewed with your pharmacist or doctor for potential vision side effects. Usually the benefits outweigh the risks, but it’s good to be aware.
Aging
Growing older increases risk for many eye conditions like:
- Cataracts – clouding of the lens
- Glaucoma – damage to the optic nerve
- Diabetic retinopathy – damaged blood vessels in retina
- Dry eyes – decreased tear production
- Macular degeneration – deterioration of central vision
As we age, the lenses of our eyes gradually yellow and the tissues around the eyes thin or change. Eye muscles weaken and fluid drainage in the eyes may not work as efficiently. Good nutrition, eye protection, frequent eye exams, and early treatment can help minimize age-related eye damage.
Dropping Your Blood Sugar Too Low
In people with diabetes, severely dropping blood sugar levels can temporarily impact vision. When blood sugar gets very low, fluid is pulled from the cells in the eyes which causes swelling and changes to the lens shape. This leads to blurry, fluctuating vision.
The key is to treat lows quickly by consuming fast-acting carbohydrates like fruit juice or glucose tablets. Don’t delay treating hypoglycemia as prolonged extreme lows can potentially lead to permanent vision damage.
Lasik Surgery
While Lasik surgery has been a life-changing treatment for millions with vision problems, there are risks involved with any medical procedure. Potential Lasik complications include:
- Under/over correction requiring a second procedure or enhancement
- Dry eyes
- Infection
- Diffuse lamellar keratitis – inflammation under the cornea
- Corneal flap complications like wrinkling or detachment
Though risks and complications are relatively low, they are possible and can negatively impact your vision and quality of life if they occur. It’s important to discuss risks thoroughly with your LASIK provider beforehand.
Drugs and Alcohol
Substance abuse can take a toll on eye health in various ways:
- Drinking excessive alcohol often contributes to vitamin deficiencies that affect the eyes like deficiencies in thiamine and folate.
- Illegal intravenous drugs can lead to infection of the eye’s interior chambers or even vision loss if contaminated.
- Cocaine constricts blood vessels which impairs blood flow to the eyes and can cause issues like ischemic optic neuropathy.
- Heroin can cause pupil constriction and blurred vision. Withdrawal is also linked to dry eyes.
- Hallucinogens like LSD can impact color perception, depth perception, and visual acuity.
- Smoking tobacco raises your risk of cataracts and optic nerve damage.
The healthiest choice is to avoid recreational drugs and limit alcohol. Be honest with your eye doctor about any substance use. Sudden unexplained vision changes may be linked to drug abuse.
Prior Eye Injury or Trauma
If you’ve ever suffered a serious eye injury or trauma, it can have lasting effects on your vision. Prior damage makes that eye more vulnerable to future problems. Some ways past eye trauma impacts health include:
- Corneal scarring from an abrasion or laceration
- Increased risk of glaucoma or cataracts after a penetrating injury
- Retinal detachment after a past retinal tear or detachment
- Uveitis or inflammation after eye surgery or trauma
Make sure your eye doctor knows your full ocular history including any past injuries, surgery, infections, etc. Discuss any new symptoms right away as prompt treatment is key when dealing with a damaged eye.
Not Getting Regular Eye Exams
One of the simplest yet most important things you can do to protect your sight is getting your eyes checked regularly. The American Optometric Association recommends the following eye exam schedule:
- Ages 18-40: Exam every 2-4 years
- Ages 41-60: Exam every 2-4 years
- Age 61+: Exam every 1-2 years
With a simple dilated eye exam, your eye doctor can evaluate vision and eye health to screen for early signs of problems like glaucoma, cataracts, retinal tears or detachment, and eye diseases. Detecting issues early is crucial to preventing vision loss.
Not Using Protection from Blue Light
Blue light emitted from digital device screens like phones, tablets, and computers can cause digital eye strain. Long-term blue light exposure may also damage the eyes by harming the retina. Possible effects include:
- Macular degeneration – blue light penetrates deep in the eye to damage the macula
- Retinal cells death – animal research shows blue light kills critical photoreceptor cells
- Oxidative stress – contributes to macular degeneration
Options to reduce blue light exposure include blue-light filtering glasses, screen filters, taking breaks from screens, and not using devices in the dark.
Reusing Contact Lenses
Reusing disposable contacts or wearing contacts past their recommended replacement schedule can seriously threaten vision. Dangers include:
- Infection – higher risk of microbial keratitis which can scar the cornea
- Blurred vision – lenses lose their shape and don’t fit the eyes properly over time
- Dry eyes – older lenses absorb tears unevenly
- Corneal ulcers – more common with overnight wear and reused lenses
Always throw away disposable contacts after each use. Follow the prescribed wearing schedule for reusable lenses, disinfecting and storing them properly between uses. Never sleep in soft lenses unless specifically approved by your eye doctor.
Ignoring Symptoms
Neglecting eye symptoms and avoiding the eye doctor can allow small issues to progress into serious, irreversible eye damage. Symptoms like these need prompt medical attention:
- Blurry, distorted, or patchy vision
- Flashes of light or floating spots in vision
- Halos around lights
- Eye pain or soreness
- Sudden loss of vision – partial or full – in one or both eyes
- Double vision
- Extreme light sensitivity or seeing rainbow halos around lights
Don’t wait and hope symptoms go away on their own. See an optometrist or ophthalmologist immediately if you notice any sudden, unexplained changes in vision. Swift action provides the best chance of treating conditions early before they cause permanent damage.
Conclusion
Our eyes allow us to experience the beauty of the world but we often take them for granted. Safeguarding our eye health requires making smart choices and being proactive. Avoid things that can strain, irritate, or injure your eyes. Make healthy lifestyle choices. Get regular eye check-ups. And see an eye doctor promptly if you have any troubling symptoms. Taking good care of your eyes now allows you to enjoy clear, healthy vision long into the future.