The pandemic prompted many of us to take a more intentional approach to safeguarding our health. Whether it’s taking better care of our gut, attempting to limit stress, or being more diligent about oral hygiene, lots of us are much more proactive about the basics these days. One additional area you might not be thinking about, but should be, is eye health. Like other significant systems in the body, there is an innate connection between our vision and our health that shouldn’t be ignored (underlying this is research that demonstrates the existence of communication axes between gut microbiota and the eyes). “Your eyes are the windows to your overall health,” says consultant ophthalmologist Alex Day. “Many systemic conditions, from diabetes to hypertension, can show up first in the eyes, making eye health a crucial early indicator of your body’s wellbeing.”

According to a report by PA Consulting, demand for NHS eye care services is rising faster than ever, while another report by Specsavers revealed that 94 per cent of people would use an NHS-funded urgent eye health check if it was available to them. Currently, though, such demand is unsustainable, with optical services in the UK overwhelmed and the most prevalent eye conditions – such as glaucoma – predicted to increase between now and 2032. All of which is to say awareness of eye health is key.

Keep an eye on your eyes

“Our eye health is important because our vision plays a central role in how we interact with the world,” explains Day. “Poor eye health can lead to a range of problems which can reduce the quality of life.” It’s easy to dismiss some signs of poor eye health as tiredness or a sign of being overworked, but if you experience several symptoms together or for a prolonged period of time, it could mean there’s an underlying condition that needs investigation. Common symptoms include blurred or double vision, frequent headaches, eye strain or discomfort. According to Day, other potential warning signs include redness, dryness or itching, sensitivity to light, issues with seeing at night, or a sudden decrease in vision or increase in floaters or shadows in your vision. If any of these occur frequently, it’s best to book into your local optician to rule out anything more serious.

Much like your skin, the eyes can suffer from inflammatory conditions like ocular rosacea, which are often a reaction to environmental triggers like heat or alcohol. If you spend long periods of time at a computer or are menopausal, you may be suffering from dry eye syndrome, which is characterised by itchy, sore or gritty-feeling eyes. Although it sounds benign, in severe cases, if left untreated, it can lead to corneal damage and impaired vision.

Brain health begins with your eyes

Although it sounds a little gruesome, the eye is the only part of the brain that can be seen directly. “The retina is composed of neural tissue, therefore making the eyes an extension of the brain,” explains Day. “It can be visualised when an optician uses an ophthalmoscope or slit lamp as part of an eye examination. These clearly show the innermost layer of the eye (the retina), and also the optic nerve that carries the signals from the retina to the brain.” There’s also a clear link between the deterioration of eye health and declining cognitive function; according to a recent study by the University of Loughborough, a loss of visual sensitivity can predict dementia 12 years before it is diagnosed.

Changes in the eye can also highlight neurological conditions such as strokes and tumours, as well as chronic conditions like diabetes and high blood pressure. “In many neurological diseases, such as multiple sclerosis or types of strokes, we can see changes in the optic nerve and retina that help make a direct diagnosis,” says Day. “If the pressure in the brain increases, for example, due to a brain tumour, we can see this as a swelling of the optic nerve.”

Protect your heart health

Eye exams can provide critical clues about other essential areas of health, including cardiovascular health, usually seen via changes to the retinal vessels. “The retina receives blood supply from small arteries and veins similar to those supplying the heart and brain,” says Day. “Fatty plaque deposits breaking off from the carotid artery can lodge in retinal arteries, signalling high stroke risk, [while] blocked retinal veins related to blood clots or high pressure may mean high cholesterol or hypertension.” Other markers that are visible during eye exams include fatty eye lid bumps, which can indicate the risk of high cholesterol, and leaking retinal vessels, which can point to an elevated cardiovascular mortality risk.

Understand your risks

Changes to our sight are a routine part of ageing. Presbyopia, the medical term for age-related farsightedness, is something we all experience and is a normal part of getting older. But, while our eyesight may be routinely affected, it’s important to prevent deterioration of our eye health as much as possible. Getting to know your family history of conditions like cataracts and glaucoma will help you to understand your personal risks and allow you to take preventive steps to safeguard both your eye health and your general health.

How to make better eye health part of your lifestyle

Have regular check-ups

Just as you would with your teeth and moles, schedule in regular check-ups with your local optician. It’s an important part of good overall health maintenance even if your vision is perfect and you have no sinister symptoms. According to the College of Optometrists, everyone aged over 16 should have an eye test every two years, while younger children should be tested every year. If you have a family history of eye conditions, you may be required to have a yearly test once you’re over 60.

Cover up and eat well

Consider making changes to your lifestyle. If you don’t regularly don sunglasses with strong UV protection when the sun is out, then you could be causing long-term damage. “Additionally, not smoking and following a healthy, balanced diet, rich in green leaf vegetables (such as spinach, cabbage, curly kale) and omega-3 oils can further support eye health,” says Day. “Staying well hydrated and getting enough sleep can prevent dry eyes and removing make-up at the end of the day is also crucial.” To minimise your risk of common eye conditions further, consider targeted supplements to improve eye health. Vitamin A helps maintain clear corneas and improves low-light vision, while vitamin E is a protective antioxidant that can help mitigate damage to eye cells. Omega-3 fatty acids meanwhile have anti-inflammatory properties that may help slow the progression of age-related macular degeneration, and lutein provides critical protection from UV light.

Limit screen time

Limiting exposure to screen time isn’t just a good idea for wayward teenagers, the rest of us should be doing it too. “We tend to blink less often when looking at screens, which can cause eyestrain and drying of the ocular surface,” says Day. To negate this, regular screen breaks are essential. “Follow the 20/20/20 rule,” he advises. “Take a 20 second break from your digital device every 20 minutes and look at something 20 feet away. Set a countdown alarm on your smartphone as a reminder.”