They work when you work, they work when you’re relaxing and they even work when you’re sleeping. So, are you giving your hardworking eyes the care they deserve?
At work …
Most eye injuries (60 per cent) occur during work[i]. According to the Australian government, the construction, mining, agriculture, forestry and fishing industries are where most eye accidents at work occur[ii]. Any job that involves airborne particles or hazardous substances carries a risk of eye injury. Protect your eyes by:
- Wearing the right eyewear – your workplace health and safety policy advisors will direct you on the right kind of eyewear you need. Generally speaking, safety eyewear made with polycarbonate lenses and a safety frame with side shields or close fitting wraparound styles give the best protection.
- Seeking shade – it’s not just your skin that the sun can damage, ultraviolet (UV) rays can also harm your eyes[iii]. Over time, too much sun can contribute to cataracts (where protein builds up in the lens making it cloudy and preventing light from passing clearly through it). So, if you work outside or spend part of the day outdoors, always wear a hat and UV-blocking sunglasses.
- Driving safely – did you know that the sun can penetrate glass and damage your skin and eyes? If you do a lot of driving, think about applying a clear, protective UV blocking film to the side windows as well as wearing sunglasses. And, if you’re suddenly more sensitive to light, see your GP.
Protecting screen eyes
Do you find that you’re having trouble reading fine print whether you’re working in front of a screen or relaxing behind one? Called presbyopia (pronounced press-by-o-pee-a), this condition tends to affect people aged 40 and above. It happens as the lens loses its flexibility. And, in order to focus when you’re reading, the lens needs to be flexible enough to adapt and change shape.
If you work with computer screens for much of the day, you may experience eye strain – a bit like repetitive strain injury for your eyes. If this is you, your optometrist may prescribe computer glasses, which have lenses that are specially designed to maximise your vision at the kind of close-up distances that you need to be able to focus on when doing computer work. You can also make changes to your computer screen such as placing the screen about an arm’s length away from your eyes and a little below eye level. Also, make sure to take regular breaks from computer work. A good rule of thumb is the 20-20-20 rule. Every 20 minutes look away from your computer about 20 feet (around 6.1m) in front of you for 20 seconds.
Feeding your eyes
What you eat can benefit your eyes. So, try to snack on nuts and seeds, which contain key antioxidants such as vitamin E and zinc to protect your eyes. Go for a mixed handful of almonds, Brazil nuts and pumpkin or sunflower seeds. Flax and chia seeds are also a good option, as they contain omega-3 fats, which lubricate cells and help to reduce inflammation.
Go for green, yellow, orange and blue … Veggies are low in kilojoules and packed with nutrition, so opt for a cup or more daily. Brightly coloured veggies and fruits (such as carrots, eggplant, mangoes and blueberries) are also rich in eye protecting antioxidants.
Avoid dry eyes. Your tears naturally lubricate your eyes but health conditions, medications, dry air, allergies and getting older can all cause dry, irritated eyes. Essential omega-3 fats help to nourish you from the inside out so try to enjoy oily fish like salmon, sardines and fresh tuna two or three times per week. Or, think about taking a fish oil supplement. These fats are called essential because your body can’t make them for itself – you have to get them from your diet. If dry eyes persist, ask your optometrist about a suitable product that might help or see your GP.
Due for a check-up?
You need regular eye exams all through your life, especially if eye problems run in your family or if you have other risk factors. An eye exam can also show other conditions, such as diabetes and high blood pressure.
Book an eye test with our qualified optometrists at rt healthy eyes. We’re open to – and we welcome – everyone!
Call rt healthy eyes Surry Hills (NSW) on 1300 991 044
Call rt healthy eyes Charlestown (NSW) on 1300 782 571
This health message is brought to you by the health and wellbeing team at rt health fund, Australia’s only dedicated, not-for-profit health fund for people who work in the transport and energy industries.
[ii] Australian Safety and Compensation Council. Work-related eye injuries in Australia. http://www.safeworkaustralia.gov.au/sites/swa/about/publications/Documents/201/WorkRelatedEyeInjuriesAustralia_2008_PDF.pdf
[iii] The Skin Cancer Foundation. How Sunlight Damages the Eyes. http://www.skincancer.org/prevention/sun-protection/for-your-eyes/how-sunlight-damages-the-eyes