Our eyesight is vital to our daily lives, and yet many often neglect taking care of it. What don't you know about your eyesight? And how does you lifestyle contribute? Find out the answers and more with our Eye Health Guide.

1. Eye Health
Guide
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

2. Introduction
Eye Health Guide 1 1062 73 854 9
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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3. 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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4. 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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5. 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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6. 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
Eye Health Guide 1 1062 73 854 9
less likely to develop
a degenerative
eye disease
70%
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7. 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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8. 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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9. 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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10. 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

11. 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 vision
Neck or back pain
Headaches
Dry, red eyes
Eye 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:

12. 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.
Whilepresbyopiacanbetreatedwithglasses,other
conditionswhicharecommonlycausedbyaging,such
ascataracts,AMDandGlaucomamayrequiresurgery.
Thesesurgeriesareroutineandinthemostpartrisk
free,intheover70’scataractsaresocommonthat
theyareconsideredanaturalpartofaging.
Somepeoplemayalsonoticetheneedformore
ambientlight–thisisduetotheweakeningoftheeye
musclesandthepupilbecominglessresponsiveto
lightchange.
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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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13. Eye Test
Eye Health Guide 1 1062 73 854 9
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

14. 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
lossofelasticityofthelensof
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: