Eye HealthGuide

Introduction

Hereditary

Weight

Food & Nutrition

Excercise

Smoking

Alcohol

The Sun & Eye protection

Work

Manual Work

Office Work

1 106

2 117

3 8

5

4 9

Leisure

Age

Eye Test

Glossary of terms

Introduction

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In numbers

“Age related macular

degeneration (AMD)

remains the least

well-known eye

condition, with 29%

of people saying they

had never heard of it.”

“Cataract was the

most well-known eye

condition with 95%

of people having

heard of it.”

Source: College of Optometrists Survey, 2013

INTRODUCTION

This is a comprehensive guide that aims to raise

awareness about eye health. It is said that your eyes

are the window to your soul, but more than that

they are a window to your health. Throughout the

guide you will find simple tips that you can put into

practice to help you take excellent care of your eyes.

WHY EYE HEALTH?

Why so much concern for eye health we hear you

ask? According to the RNIB over 50% of sight loss

can be avoided by taking simple steps to decrease

the risk of sight loss at any age.

Understanding the importance of eye health is the

first step. Many common eye conditions such as Age-

Related Macular Degeneration (AMD), Cataracts,

Diabetic Retinopathy and Glaucoma can be diagnosed

in an eye test and be prevented with simple lifestyle

changes, or treated with routine surgeries.

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Hereditary

In numbers

“Almost a third of people (31%)

were not aware that glaucoma

can run in families, suggesting

the need to increase awareness of

hereditary eye conditions.”

Source: College of Optometrists “Britain’s Eye Health in Focus.” Survey, 2013

EYE HEALTH IS A FAMILY AFFAIR

An awareness of your family’s eye health is an

important first step in assessing the health of your

eyes. During a routine sight test your eye doctor may

begin by asking you about any heredity conditions

that run in your family to give a quick insight into

your eye health.

If you don’t know about your family’s eye health then

it may simply be a case of asking a family member!

Hereditary conditions that can affect eye health are:

Type 2 Diabetes

Glaucoma

Astigmatism

Conditions such as Age-related Macular

Degeneration and Cataracts are not hereditary

and instead progress with age. If a family member

has either of these conditions there should be no

cause for alarm.

31%

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Weight A HEALTHY WEIGHT CAN MAKE YOUR EYES FEEL GREAT

It may sound surprising, but your weight can affect

the health of your eyes. If you are overweight it is

recommended you have a sight test even if you feel

no discomfort in your eyes. As the only place where

bare nerves and arteries can be seen without cutting

the skin, your eyes allow an insight into the health

of the rest of your body, and can expose tell-tale

symptoms of cardiovascular disease, diabetes, or

diabetic retinopathy, all of which can be caused by

being overweight.

We recommended you use the NHS BMI calculator

to determine whether you are a healthy weight.

Other ocular conditions that have been linked to

obesity are:

Cataracts

Idiopathic Intracranial Hypertension (IIH)

Thyroid Eye Disease (TED)

Exophthalmos

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Go to NHS BMI calculator

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Food & Nutrition

Your eyes also benefit from food rich in:

YOUR EYES CAN FEEL A NUTRITIOUS MEAL

Healthy eating is an essential part of keeping your

eyes in the very best health. While sugary, salty and

fatty foods should be eaten in moderation to prevent

the risk of cardiovascular disease, you should

also be cutting out the same sinners to promote

excellent eye health. Foods rich in lutein, a vitamin

found in leafy greens such as kale, are thought to

help delay the onset of AMD and Cataracts.

A rounded diet comprised of

the main food groups of fruit,

diary, protein foods, vegetables

and grains is beneficial to your

general health and that of

your eye health.

Omega-3 Fatty Acids

(Mackerel, Salmon)

Vitamin A

(Sweet Potato, Carrots)

Fibre

(Dried Fruit,

Wholegrain Rice)

Vitamin C

(Grapefruit, Oranges,

Red Pepper)

Zinc

(Eggs, Poultry,

Baked beans)

Vitamin E

(Almonds, Kale)

Beta Carotene

(Spinach, Carrots, Mango)

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Excercise EXERCISE CAN HELP YOUR EYES

Frequent exercise is a great way to keep your

eyes healthy. Not only does it ensure your whole

body is fit and working as it should be, it also helps

you maintain a healthy BMI which helps fight

against cardiovascular disease and diabetes. Studies

have shown a link between a sedentary lifestyle and

an increased risk of Glaucoma, with a University

of Wisconsin paper showing that people who

exercise regularly are 70% less likely to develop a

degenerative eye disease such as AMD.

150’

75’

2hr 30min

1hr 15min

A week

0’ 30’ 60’ 90’ 120’ 150’

Both the NHS and

WHO (World Health

Organization)

recommend that across

a week you set aside

the time for:

Moderate-intensity

exercise a week such as:

Hiking

Water Aerobics

Fast Walking

Mowing the Lawn

Vigorous-intensity

exercise a week such as:

Jogging

Singles Tennis

Skipping Rope

Martial Arts

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less likely to develop a degenerative

eye disease

70%

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Smoking

In numbers

“A smoker’s risk of developing

cataracts goes hand in hand with

the amount smoked. Those who

smoke heavily are likely to develop

more severe cataracts. One

Brazilian study found smoking

more than tripled the risk of

developing diabetic retinoplasty.”

“Just 15 per cent of

smokers are concerned

about the impact smoking

has on their eye health.”

Any doctor’s advice

would simply be quit.

Find out about the

help and support

available to stop

smoking

CLEAR THE SMOKE FROM YOUR EYES

In plain terms, smoking is very bad for your eye

health. Smoking exacerbates cardiovascular issues

which can negatively affect your eyes. Studies

have shown a strong link between smoking and the

development of both AMD and Cataracts, in fact

smokers are four times more likely to develop

AMD and smoking even impairs the effectiveness

of AMD treatment.

PASSIVE SMOKERS

Passive smoking can also affect the onset of AMD,

though study results are mixed, it is important that

if you are a non-smoker you consider this risk factor.

Try to avoid:

Passive smoke inside the home

Passive smoke inside vehicles

Smoky places such as smoking areas

! ! !Source: No Smoking Day Survey

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15%

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Alcohol

If you aren’t sure whether the amount

of alcohol you drink per week is healthy

please take a look at the recommended

unit levels below:

THINK ABOUT THE AMOUNT YOU DRINK

Although there are no definitive studies showing

a link between drinking alcohol and sight loss, it is

advised to drink in moderation to preserve good

overall health.

Health experts strongly advise against drinking

while pregnant. Drinking during a pregnancy can

cause to foetal alcohol syndrome, whereby the child

can suffer ocular anomalies.

Alcohol abuse in heavy smokers who have neglected

their diet are advised to stop smoking and reduce

alcohol intake to advised levels.

The three factors of neglected diet, smoking and

alcohol abuse can lead to a toxic, progressive optic

neuropathy (optic atrophy) which can cause visual

impairment and damage to the optic nerve cells.

This damage leaves colours appearing washed in the

affected eye, or in severe cases, a loss of vision.

A unit of alcohol is 10ml of pure alcohol.

Counting units of alcohol can help us to keep track

of the amount we’re drinking. The list below shows

the number of units of alcohol in common drinks.

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A pint of ordinary strength

lager (Carling Black Label,

Fosters)

2 units

A pint of ordinary strength

cider (Dry Blackthorn,

Strongbow)

2 units

A pint of strong lager (Stella

Artois, Kronenbourg 1664)

3 units

A 175ml glass of

red or white wine

2 units

A pint of bitter (John Smith’s,

Boddingtons)

2 units

A pub measure of spirits

1 unit

An alcopop (eg Smirnoff Ice,

Bacardi Breezer, WKD, Reef)

1.5 units

Total: 568 ml

Total: 568 ml

Total: 568 ml

Total: 568 ml

Total: 275 ml

Total: 175 ml

Total: 175 ml

Pure alcohol: 20 ml

Pure alcohol: 30 ml

Pure alcohol: 20 ml

Pure alcohol: 20 ml

Pure alcohol: 15 ml

Pure alcohol: 20 ml

Pure alcohol: 10 ml

M T W T F S S

Women should drink no more than:

14 units of alcohol per week

No more than three units in any one day

Have at least two alcohol-free days a week

Men should drink no more than:

21 units of alcohol per week

No more than four units in any one day

Have at least two alcohol-free days per week

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The Sun & Eye protection

THE RIGHT SHADES KEEP UV AT BAY

Although we all love beautifully sunny days it is

important to remember your eye health in fantastic

weather. Overexposure to ultraviolet (UV) light for

prolonged periods can seriously damage your eyes

and in some cases is responsible for causing retinal

burning and even blindness.

UV light is known to increase risk of AMD and

Cataracts. Those who have had cataract surgery

should take extra precaution in the sun.

It is essential that on bright days sunglasses are

worn. If you are feeling discomfort from sun’s rays

this may be a sign that your eyes are being damaged.

UV levels are at their highest between 10am-2pm

so plan accordingly.

When buying sunglasses it is advised that you look

for sunglasses with:

A CE standard mark – The European standard

to show sunglasses offer safe levels of UV

protection.

British standard BSEN 1836:1997 – The British

Standard to show sunglasses offer safe levels of

UV protection.

In numbers

Obviously most people are quick to grab their

sunglasses on a bright summer’s day, but you

should also be cautious when snow falls.

“Snow reflects up to 80% of the sun’s natural

UV light, this can cause snow blindness.

Keeping this in mind is particularly important

for skiers, snowboarders or those spending

long periods in snow on sunny days.“

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Work

//Manual work

//Office Work

YOUR EYES CAN SPOIL WHILE YOU TOIL

We spend the majority of week at our workplace, so

this is when we need to be most diligent about our

eyesight.

Many professions require long periods of intense

concentration at close vision, which may make your

eyes feel uncomfortable. Although you may feel

under pressure to continue to work it is important

that you recognise your eye health as a priority.

If you feel discomfort or pain you may want to

check that the ergonomics at your workstation are

adequate, or, if you work in an environment where

your eyes may be put at risk, that you are supplied

with suitable eye protection.

If you have workplace related eye discomfort

always be sure to notify your employer

immediately.

Times when eye protection may be needed:

Handling hazardous material

where there is a risk of splashing.

Working with power driven

tools where materials may be

propelled.

Cutting or Welding operations

where flash burns are a risk.

Work with lasers.

Using any kind of pressurised gas

or vapour.

For those who spend the majority

of their day working in front of a

computer the 2002 Health and

Safety act requires your employer

to provide free eye tests. If

you need glasses for reading a

computer screen your employer

is also obligated to supply these.

One UK study shows that 89%

of businesses are not fulfilling

their legal health and safety

requirements for employees.

The following are good ergonomic

practices to make sure that your

workplace is suitable for your eyes:

If you work in a manual role such as a builder, welder,

or in the outdoors you should ensure that you wear

the correct eye protection for your profession.

Although it is the responsibility of your workplace to

supply your eye protection, it is your responsibility

to wear it and to ensure it is worn correctly.

Safety glasses and UV protection where

elevated risk of eye injury:

Safety spectacles

Safety goggles

Eye shields: worn over prescription glasses

Face shields

!

15º

20-24”

Ergonomics:

1: Make sure your

workstation is well lit.

Natural light is preferable.

2: Your workstation and

chair should be at correct

height. Your feet should be

flat on the ground.

3: Your screen should be 20

to 24 inches from your eyes

and centre of screen should

be 10-15 degrees below

line of sight.

Correct Eyewear:

If required make sure

that reading glasses

are worn when looking

that the screen.

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Wear correct eyewear

Breaks from screen:

20/20/20 rule. Look at

something 20 feet away

for 20 second every 20

minutes. Blink to refresh

eyes. Reduces eye strain.

20 feet away

For 20 second

1

2 Every 20 minutes3

20 feet away

For 20 second

1

2 Every 20 minutes3

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20 feet away

For 20 second

1

2 Every 20 minutes3

Leisure HEALTHY EYES EQUAL MORE FUN

After taking precautions with your eyes during the

working week it would seem a shame to ignore

your eye health in your leisure time. Exercise and

sport are excellent for eyesight and should be

encouraged but be conscious of blunt trauma when

playing ball or racket sports. If video games are

your thing remember to take breaks and remember

the 20/20/20 rule.

It is excellent practice to wear eye protection

when carrying out home repairs, DIY or other

maintenance.

If required it may be a good to carry spare set of

glasses, sunglasses, or contact lenses when going

out just in case they are damaged or lost.

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Symptoms of eye strain

Blurred vision

Double visionNeck or back pain

HeadachesDry, red eyesEye irritation

VIDEO GAMES

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If you are experiencing

any of the following you

should rest your eyes.

These symptoms are not

serious and your eyes

should recover after a

break from the screen:

Age YOUR EYES WILL CHANGE AS YOU AGE

As we age it is natural for our eyes to begin to

struggle to make out words on the page of a

book, screen, or newspaper. This is caused by

presbyopia, a common condition in over 40s

which simply requires non-prescription reading

glasses to correct vision.

While presbyopia can be treated with glasses, other

conditions which are commonly caused by aging, such

as cataracts, AMD and Glaucoma may require surgery.

These surgeries are routine and in the most part risk

free, in the over 70’s cataracts are so common that

they are considered a natural part of aging.

Some people may also notice the need for more

ambient light – this is due to the weakening of the eye

muscles and the pupil becoming less responsive to

light change.

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Prevalence Rates for Cataract by Age

0%

10%

20%

30%

40%

50%

60%

70%

40-49AGE 50-54 55-59 60-64 65-69 70-74 75-79 +80

2.51%

68.30%

Source: NIH - National Eye Institute

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Eye Test

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RELIEVE THE STRESS, GET A SIGHT TEST

Many people don’t consider the importance of

a sight test, thinking they should only go if they

are having obvious issues with their eyesight.

Remember, your eye health comes first. Having

regular sight tests are great for catching potential

problems early on and can be a means to detect

conditions such as diabetes and heart disease.

For healthy people between the ages of 18-40 it

is recommended that you have an eye test every

two years, for those in high risk groups – those

with diabetes, hereditary eye issues, or those

over the age of 60 more frequent eye tests may

be required.

Eye issues rarely cause pain, so it is good practice

for your eyes to be checked regularly. If you have an

issue with your eyes it is recommended you book a

sight test or see a doctor immediately.

Examine your eyes with

ophthalmoscope. Shine

light through pupils to

study internal structures.

Pupil reflexes tested.

Distance, near and

intermediate vision

assessed.

History and symptoms. Eye movement and

co-ordination assessed.

4

3

Optometrist will

record standard of

vision & requirements.

Next steps for vision

correction will be

discussed.

Next appointment will

be scheduled to ensure

tests are regular. Time

will depend on your

assessment.

5 6

1 2

“The fact that people value their eye health does not

mean they are regularly getting their eyes tested.

Five per cent of people over 40 said they had not

been for a sight test for at least 10 years or could

not recall when they last went.”

Source: College of Optometrists 2013

E

If you suffer from an impairment

that means you cannot leave the

home to attend an eye test you

may be eligible for a domiciliary

eye test which takes place at

your home. You can visit the

NHS choices website to see if

you are eligible.

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What happens in an eye test

Glossary of terms

Eye Health Guide 1 1062 73 854 9

Type 2 Diabetes

Intraocular Lens

Good eye health is the way to avoid these conditions.

However, if you do feel you are in need of any of these

issues the first step is to contact your optometrist.

They will be able to assess your eyesight and present

you with the best solution for your needs.

SURVEY

COLLEGE OF OPTOMETRISTS

“BRITAIN’S EYE HEALTH IN FOCUS.”

SURVEY. PUBLISHER, FEBRUARY

2013. WEB. FEB 2013

INTRO

WWW.RNIB.ORG.UK

FOOD & NUTRITION

RNIB

NHS

EXERCISE

WWW.WHO.INT

WWW.NHS.UK

NEWS.BBC.CO.UK

HEALTH AND SAFETY

WWW.SIMPLYHEALTH.CO.UK

WWW.GLASSESDIRECT.

CO.UKWEIGHT

BMI CALCULATOR

ALCOHOL

WWW.NHS.UK

SMOKING

WWW.NHS.UK

WWW.SCIELO.BR

Lasik

Diabetic Retinopathy

Astigmatism

Myopia (shortsighedness)

Cataract

Lasek

Laser Coagulation / Photocoagulation

Glaucoma

Presbyopia

Age-related Macular Degeneration (AMD)

Hyperopia or Hypermetropia

(longsightedness)

Diabetes that typically

develops in adulthood and

can frequently be managed

by diet and hypoglycaemic

agents.

A condition of increased

pressure within the eyeball,

causing gradual loss of sight.

A defect in the eye or in a

lens caused by a deviation

from spherical curvature,

which results in distorted

images, as light rays are

prevented from meeting at

a common focus.

A deterioration or

breakdown of the

eye’s macula. The macula is

a small area in the retina

— the light-sensitive tissue

lining the back of the eye.

The macula is the part of the

retina that is responsible for

your central vision, allowing

you to see fine details clearly.

Cataract

Myopia

Astigmatism

Presbyopia

Myopia

Hyperopia

Astigmatism

A medical condition in

which the lens of the eye

becomes progressively

opaque, resulting in blurred

vision.

A retinopathy (damage

to the retina) caused by

complications of diabetes,

which can eventually lead to

blindness.

Long-sightedness caused by

loss of elasticity of the lens of

the eye, occurring typically

in middle and old age.

The quality of being short-

sighted.

The quality of being long-

sighted.

Myopia

Hyperopia

Astigmatism

Diabetic Retinopathy

In some cases AMD

Treatments at a Glance

The following treatments are available to correct common eye conditions.

References

You can find out more about these treatments and

read independent reviews of clinics and surgeons at

www.lasik-eyes.co.uk

DESIGN & ILLUSTRATIONS: CLARA PRIETO

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Thanks to: