Celebrate World Sight Day by reading our recommendations for healthy strong eyes.

Most people value their sense of sight above all others. It’s no surprise, since we receive 50% of all information about our surroundings through our eyes. That is why it is so important to care for and protect them every day.

World Sight Day (8 October). We want to raise awareness of the importance of caring for our eyes to improve our eyesight and avoid possible vision loss in the future. According to the World Health Organisation, more than 285 million people around the world have a visual disability, 80% of which are preventable or curable.

A human eye weighs around 7.5 grams, and measures about 2.5 cm in diameter. It can distinguish between almost 10,000 colours at a resolution of 250 megapixels. Although the eyes are complex organs which function throughout the day, we only usually pay attention to them when something is wrong. This might be a good time to start looking after them, and adopting some habits that will keep them permanently healthy.

Recommendations for good vision

1. Visit the ophthalmologist once a year

It is a good idea to see an eye specialist every year, in case your vision has changed. You should do this even if your eyes seem fine. A regular check up will help you to control conditions such as short sight and astigmatism. Children should start having eye examinations at age three.

2. Balance diet

Good nutrition is essential to eye health. Essential nutrients for eyesight like lutein and zeaxantin are found in leafy green vegetables like broccoli, courgette, peas and brussel sprouts, which can help to mitigate the harm caused by exposure to bright light. Omega 3 fatty acids, found in mackerel, sardines, tuna, etc, reduce the risk of eye disease.

3. Wear good sunglasses

Choose sunglasses that provide an effective barrier from ultraviolet radiation to protect your eyes from the sun and prevent cataracts and melanoma. Look after your sunglasses, taking care not to scratch them. Always clean them with suitable optical products.

4. Contact lens hygiene

Carefully clean your contact lenses whenever you put them in or take them out, or you will be at risk of infection they are inserted or removed. Use a special contact lens solution to disinfect them and keep them in a sterile container. Change the solution every day.

5. Don’t sit too close to the screen

Position your television two metres away. Your computer screen should be 50 centimetres away, to protect your eyes from the bright light. Avoid using screens in the dark, since the light they emit can cause extreme fatigue and eyestrain.

6. Keep your eyes moist

Just like your skin, your eyes need moisture. If your eyes feel dry, remind yourself to blink frequently. Remember to keep some artificial tears or eye drops (prescribed by an ophthalmologist) handy, to keep the eyes moist.

7. Rest your eyes

Experts suggest exercises to relax the eyes, particularly after a spell in front of a computer screen. Remember the 20/20/20 rule: every 20 minutes, look 20 feet in front of your (six metres) or more, for 20 seconds and without focusing on anything. Then gently close your eyes and relax your eyelids. Finish by covering them for a while with the palms of your hands.

8. Wear your sunglasses in winter, too

Even in winter, when the sun is not so bright, your eyes are receiving ultraviolet light. This is dangerous and can cause conditions such as cataracts, melanoma and burns in the retina. Protect yourself by wearing good sunglasses all year.

9. Keep your blood pressure under control

Keep your blood pressure and blood cholesterol and glucose under control to reduce the risk of illnesses like hypertensive retinopathy (loss of vision, generally due to diabetes) and age-related macular degeneration (ADM, loss of central vision).

10. Clean up your makeup routine

Some cosmetics contain harsh pigments that can damage the eyes. Discard products three months after opening. Only apply makeup around the outside of the eyelids (never the inner rim) to avoid interference with tearing and eye lubrication.

This post is also available in: Spanish