10 top tips to help protect your eye health

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As the weather gets colder we often think of wrapping up warmly and taking precautions to protect our skin, but many of us underestimate the importance of protecting our eye health.

Late nights, colder weather and cosy nights in with the central heating on can all take their toll on our eye health, with ‘Dry Eye’ being one of the resulting symptoms.

Here are 10 top tips for protecting eye health this winter from Amy Liddell, nutritionist and eye health specialist at Scope Ophthalmics

Get enough H20!

Drinking a glass of water for every alcoholic drink can help stave off the dehydrating effects and help to reduce puffy and red eyes the morning after!

Boost your intake of antioxidants

Late nights, poor diet and lack of exercise can cause dry eye. Incorporating a rainbow of fresh fruit and vegetables into your diet, as well as dark leafy greens like kale, spinach and chard, help slow down the process of oxidation.

Enjoy more salmon and oily fish

Omega-3s, the fatty acids found in oily fish such as sardines, salmon and tuna steak will give your overall eye health a great boost and have been shown to relieve dry eye symptoms. Try a high quality supplement.


Have a digital detox

Bad habits when using computers are some of the most common reasons for irritable, dry eyes. Take regular screen breaks to give your eyes a much-needed break.

Be savvy with make-up

Did you know that make-up can be a trigger for dry eye? Try to use hypoallergenic and ophthalmologist-tested products and instead of eye shadow powder, try a cream eye shadow instead.

Swap to green tea

Antioxidants in tea are absorbed by different parts of the eye and can have a protective effect.

Relax with an eye massage

Place a warm washcloth over closed eyes and gently massage the upper eyelid against the brow bone for 5 to 10 seconds.

Don’t forget your sunglasses!

On a bright winter’s day it’s a good tip to make sure you wear sunglasses with UV protection.

Drops drops drops!

Find an eye drop that is preservative free, as preservatives can cause further aggravation to eyes that are already feeling sore.

All eyes on potassium

Boost your intake of potassium-rich foods; almonds, pecans, bananas, raisins, dates, figs and avocados.



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