Maintaining eye health at work. Keeping eyes healthy at work.

World Sight Day 2023 – Tips for Maintaining Healthy Eyes At Work

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This year World Sight Day is focused on eyecare in the workplace. So, what better time to give you some top tips for keeping your eyes healthy while at work? Below, you’ll find some excellent tips to maintain healthy eyes at work as well as foods to eat at work and at home to keep your eyes in tip-top condition. But first, a quick look at World Sight Day.

What is World Sight Day? 

World Sight Day 2023 aims to bring the world’s attention to the importance of eye care in the workplace. While anyone working with tools or machinery is at risk of damaging their eyes in very dramatic ways at work, office staff are also at risk of long-term eye health issues at work.

World Sight Day brings awareness to businesses about the eye health of their employees and asks them to take a pledge to Love Your Eyes at Work. This pledge ensures that employers put measures in place to help employees keep their eyes healthy for life. 

Let’s look at the best things you can do to keep your eyes healthy at work. If you do want to take the pledge to keep your employees’ eyes safe, Love Your Eyes At Work is the place to find more information.

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How to keep your eyes healthy at work

There are plenty of small things that you can add to your workday routine that can make big differences in your eye health. Here are our favourites. 

The 20-20-20 rule 

If you have dry eyes at work, it’s likely because you look at a screen all day. Computer screens can damage our eyesight over time, but this rule tries to prevent it. The 20-20-20 rule can help relax your eyes and it’s really simple to do. Every 20 minutes, look 20 feet away for 20 seconds. Relax your eyes and blink a few times.  

This rehydrates your eyes, relaxes them and forces them to focus on something further away than the screen. All of which can make a big difference to your eye health, and how strained and dry your eyes feel throughout the day.

Don’t forget to blink 

Dry eyes are also caused by us not blinking. So, don’t forget to blink. I know, I know, easier said than done. Try to introduce blinking into your workflow. So, for every email you open, blink before you start reading it. If you can get into this habit, it will help your eyes stay hydrated throughout the day. Speaking of hydration.

Drink water 

Staying hydrated is so important to your overall health, but also your eyes. Keeping your eyes hydrated can cause less eye fatigue and dryness throughout the day. So you won’t be straining your eyes to complete tasks in the afternoon.

Keep the germs away 

Touching or rubbing your eyes is a very easy way for germs to get into your eyes. Our hands are breeding grounds for germs. No matter how clean you think your desk is, there is still a chance of getting bacteria and germs in your eyes after a day of work. So, if you’re feeling tired, follow the 20-20-20 rule or stand up, have a stretch, take a deep breath or maybe take a quick walk. 

These are just a few simple ways of maintaining good eye health throughout your work day. Another really important thing for your eye health is your diet, which we’re going to tackle next. 

What food is good for eye health? 

The key to good eye health is to eat a diet packed full of vitamins and minerals. There are lots of foods that contain great things for the eyes, but here are some of the best foods for eye health that are tasty and rich in vitamins and minerals.

  • Oranges, Blueberries and Red peppers – These are packed with vitamin C and can help lower the risk of cataracts and age-related macular degeneration, a very common cause of blindness in elderly people.
  • Nuts and seeds – Full of vitamin E which is an antioxidant that protects against pre-radicals as well as reduces the risk of macular degeneration.
  • Whole grains – Low levels of zinc can cause issues with eye health. Staying on top of your zinc levels, by including whole grains in your diet, can help support the retina and protect against macular degeneration.

Here are a few ideas for quick and tasty lunches you can prepare for work that contain loads of stuff that can keep your eyes healthy all day in the office.

Quinoa and Blueberry Salad

Cooked quinoa mixed with fresh blueberries, chopped red peppers, and a handful of mixed nuts of your choice (almonds or walnuts are a nice touch, though). Toss with a light citrus vinaigrette dressing made from fresh orange juice, olive oil, and a touch of honey.

Orange and Walnut Chicken Salad

Grilled chicken breast served on a bed of mixed greens. Top with segments of fresh oranges, toasted walnuts, and a zesty orange vinaigrette. Add some quinoa for extra sustenance and healthy goodness.

Blueberry and Spinach Salad

Toss fresh blueberries with baby spinach, crumbled feta cheese, and a mix of your favourite seeds (sunflower and flax seeds, for example). Drizzle with a light balsamic vinaigrette.

Nutty Whole Grain Bowl

Prepare a grain bowl with cooked whole grains (like brown rice or quinoa). Top with sautéed red pepper strips, roasted nuts (almonds or pecans, for example), and a drizzle of tahini dressing. Add a few orange segments for a burst of citrus flavour.

Orange and Almond Couscous Salad

Make a couscous salad with toasted almonds, diced red pepper, and fresh orange segments. Toss it all together with a simple lemon vinaigrette for a refreshing and satisfying lunch.

Focus Clinic can make your eyes healthier forever

This World Sight Day make a few changes to your work routine and diet and keep your eyes healthier for longer. With a few simple diet and routine changes, you may notice your eye health improves, as well as your mental health and you may lose a few pounds too. 

To improve your eye health and your eyesight for good, you may be considering laser eye surgery. Focus Clinics is one of the leading clinics in London for a host of laser eye surgeries and can make your eyesight better than ever – we have a 100% success rate for 20-20 vision! 

To see if you’d be a good candidate for laser eye surgery, get in touch with a member of our team today. 

About the Author

Mr David Allamby is the founder and medical director of Focus Clinic - the leading provider of laser eye surgery in London. Focus’ commitment is to be the #1 clinic for vision outcome results with 100% of patients achieving 20/20 vision or even better. He is one of a limited number of UK surgeons who work in laser refractive surgery full-time.


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