How to protect your eyes?

Our eyes they are constantly stressed and undergo multiple stresses. Over time, these attacks weaken them and can affect vision. Our tip for keeping them healthy for as long as possible.

If you have an allergy, you need to act quickly!

Swollen, watery and itchy eyes… “To calm these symptoms, a dose of saline solution needs to be emptied morning and evening into each eye,” advises Dr Esther Blumen-Ohana. If you have an allergy, your doctor recommends surrounding an ice cube with a sterile compress and wiping it over the eye to reduce theinflammation. If that’s not enough, antiallergic eye drops are sold without a prescription at the pharmacy.

In crisis treatment, antihistamines work in minutes. One drop morning and evening is enough (AllergiFlash 0.05%, Bausch + Lomb, 10 single doses, about € 5).

Prevention, mast cell antidegranulants (based on cromoglicate, lodoxamide, nedocromil, etc.) protect the eye. Since their effect does not exceed 4 hours, they must be instilled 3 to 6 times a day (Optitron, Cooper laboratory, 24 single doses, about 4 euros; Naabak, Théa laboratory, 36 single doses, about 5 euros).

Did you know ? Rubbing your eyes makes the irritation worse. Not to mention that this trivial gesture performed too often and with too much energy can deform the cornea and induce a disease called keratoconus.

The more time we spend on screens, the more tired and dry our eyes are, because we blink less often. We also work too hard with our near vision, which contracts the eye muscles and promotes vision. eyestrain. It is therefore essential to take breaks.

Two options: 5 min break every 2 h, or stare at an object more than 5 m away, 20 s, every 20 min. Pro tip: “Reduce the light intensity of your computers and smartphone or activate night mode ”, suggests researcher Cécile Delcourt.

Did you know ? The impact of blue light from screens is still controversial. Nothing proves that the blue light increases the risk of eye disease in humans. There is therefore no need to add an orange or blue light filter.

Prefer lighting between 200 and 300 lux for office activity and 500 lux if your business requires attention to detail. As this data is not indicated on the label of the bulbs, they must be converted to lumens. Just multiply the area of ​​the room in square meters by the number of lux required Example: your office measures 5 m2, or 5 m2 x 300 lux = 1,500 lumens.

If you work on a computer, the gaze must be parallel to the windows. No windows should be in front of or behind the screen.

Dry eye, the right gestures and the right products

Dry eye is usually caused by obstruction of the glands located at the root of the eyelashes. It is recommended to infuse a few drops of physiological serum from the first tingle. If the discomfort persists, opt for artificial tearss more preservative-free single-dose moisturizer, available without a prescription from pharmacies.

Here is our selection of artificial tears to fight against dry eyes :

  • Théalose, Théa laboratory, 30 single-dose vials, approximately € 10;
  • Vismed Gel, Horus Pharma laboratory, 20 single doses, about € 9;
  • Systane Utra, Alcon laboratory, 30 single doses, about 10 euros.

Massage the eyelids every other day: apply a warming mask on the eyes for 10 minutes, then press the upper eyelid from the top to the bottom and the lower eyelid from the bottom to the top, 10 times. “An essential gesture because the particles of trick it can clog these glands, ”says Dr. Blumen-Ohana.

Like the skin, our eyes fear UV. They can get sunburned after exposure for several hours, even with their eyes closed because UVA rays pass through the eyelids. Exposing yourself without sunglasses increases the risk of cataracts, eye cancer and possibly AMD (Macular degeneration), especially in the sunniest regions.

What diet to adopt to protect eyesight?

It may seem surprising, but take care of your eyes it also passes through the plate. “As part of the Alienor study, we have shown that consuming at least 500 mg per day of omega-3s can reduce the risk of age-related macular degeneration (AMD) by 40%,” says Cécile Delcourt, epidemiologist. We find this quantity Omega 3 in a steak of salmon, a fillet of sea bass, 100 g of sardines or 2 hard-boiled eggs. It is therefore advisable to consume at least 2 portions of fish and up to 8 eggs per week. A tablespoon of walnut, canola or flax oil is added every day.

If you don’t like fish, opt for fish oil supplements that contain at least 250 mg of EPA and the same amount of DHA.

Fruits and vegetables: mix colors

Orange fruits and vegetables and green vegetables they contain pigments, lutein and zeaxanthin, essential for the retina and the lens ”, explains Cécile Delcourt. They are found in spinach, peas, cabbage, broccoli, green beans … as well as in corn, pumpkin, sweet potato, carrot … In the fruit department we prefer oranges, blueberries and goji berries in which these nutrients can be found. Let’s not neglect kiwi, guava and papaya which are rich in vitamins.

In case of AMD, some dietary supplements are recommended

Cocktail of vitamins, lutein and zeaxanthin slow the progression of AMD. Specialists recommend taking 500 mg of vitamin C, 400 IU or 260 mg of vitamin E, 80 mg of zinc, 2 mg of copper, 10 mg of lutein and 2 mg of zeaxanthin per day. No supplements contain such doses. But they complement a balanced diet rich in good nutrients such as vitamins. Smokers should avoid products containing beta carotenebecause the latter promotes lung cancer.

Our selection of food supplements to fight AMD

They provide omega-3s and vitamins (none contain beta-carotene so they are suitable for smokers)

  • Suvéal DUO Retina, Densmore laboratory, 60 capsules, approximately € 26;
  • Macula Z, Horus Pharma laboratory, 30 capsules, around € 18;
  • Preservision 3, Bausch + Lomb laboratory, 60 capsules, around € 22.

Get at least 30 minutes of physical activity a day

Even moderate physical activity contributes to prevention of eye diseases (AMD, glaucoma, diabetic retinopathy…). Some sports, including walking and cycling, slow their development by reducing eye pressure and protect microvessels.

Let your kids play outdoors to prevent eye diseases

In Taiwan, schools have adapted their schedules so that children can play outdoors for at least 2 hours a day. The target. the goal? Enjoy the daylight to prevent the onset of myopia or slow down its development. And it works! The risk of myopia is halved and in myopic children the disorder progresses much more slowly. Being outdoors also encourages children to use distance vision more and to abandon near vision, which is overloaded with screens and suspected of promoting myopia.

In France, ophthalmologists encourage children to spend at least 45 minutes a day outdoors, ideally 2 hours.

By stimulating the six eye muscles, this gym for the eyes reduces screen related eye strain. “It relaxes the muscles responsible for near vision and strengthens those of distance vision,” decodes Isabelle Ramuz-VanDamme, an orthoptist specializing in visual ergonomics. Here are some examples of exercises you can do for 5 to 10 minutes, every day, at any time of day.

handheld

To practice the handheld, just sit comfortably, rub your hands together to warm them, then apply your palms to your closed eyelids without pressing. In this position, breathe calmly and deeply, 2-3 minutes.

The traffic light

Without moving your head, follow the tip of a pencil located about 40 cm from your eyes. As you inhale, move the pencil to the right, pause and exhale. Return the pencil to center as you inhale and stop again to exhale. Do the same to the left, then diagonally from right to left and then left to right.

thumb exercise

Sitting down, stretch your arm out in front of you, thumbs up. Bring it closer to your nose as you exhale, then pull it away as you inhale deeply as you stare. Twenty times, to the rhythm of the breath.

To go further, read Eye Yoga. 40 exercises and treatments, Isabelle Ramuz-VanDamme, ed. Larousse, € 5.95.

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