Tips for Good Optical Health this Christmas

The festive season is a time of joy, celebration, and indulgence. Amidst the twinkling lights, bustling holiday preparations, and long-awaited family gatherings, it’s easy to overlook the health of our eyes. However, our vision plays a central role in soaking up the magic of the season—from admiring Christmas decorations to reading handwritten holiday cards.

Mind your Screen Time

The holidays often mean extra screen exposure—shopping online, catching up with loved ones on video calls, or binge-watching festive movies. Prolonged screen time can lead to digital eye strain, characterised by dryness, headaches, and blurred vision.

• Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
• Adjust the brightness and contrast of your devices to match your surroundings.
• Blink consciously to keep your eyes lubricated.

Protect your Eyes from Winter Glare

While the sun may seem less intense in winter, the glare from snow and ice can harm your eyes. Ultraviolet (UV) rays remain strong, especially in snowy regions.

• Wear sunglasses with 100% UV protection when outdoors.
• Use polarised lenses to reduce glare from reflective surfaces.
• Consider wide-brimmed hats or visors for added protection.

Be Cautious with Christmas Lights

While admiring holiday light displays, bright or flickering lights can strain your eyes, especially if viewed for extended periods.

• Dim your indoor lighting to a comfortable level to reduce contrast with outdoor lights.
• Take regular breaks when viewing elaborate light displays.

Prioritise nutritious Holiday Foods

Seasonal indulgences like pies and cookies are tempting, but your eyes also need proper nourishment. Incorporate these eye-friendly nutrients into your meals:

• Vitamin A: Found in carrots, sweet potatoes, and spinach, it supports night vision.
• Omega-3 Fatty Acids: Found in salmon and walnuts, they reduce dry eye symptoms.
• Antioxidants: Found in berries and citrus fruits, they combat damage from free radicals.

Stay Hydrated

Holiday beverages like mulled wine and hot cocoa are festive staples, but they can be dehydrating. Dehydration can exacerbate dry eyes.

• Drink plenty of water throughout the day.
• Use a humidifier to keep indoor air moist, especially if you’re using heaters.

Practice Eye Safety with Gifts

If you’re gifting toys or tools this Christmas, keep safety in mind:

• Avoid toys with sharp edges or small parts that could injure young children’s eyes.
• Use proper protective eyewear when using tools like drills or saws.

Schedule a post-Holiday Eye Check-Up

The New Year is a great time to schedule a routine eye exam. Regular check-ups can detect early signs of conditions like glaucoma or cataracts.

• Book an appointment with your optician if you notice any changes in your vision.
• Ensure your prescription glasses or contact lenses are up-to-date.

Take time to Rest

The excitement of Christmas often leads to late nights. However, sleep is essential for optimal eye health.

• Aim for 7-9 hours of quality sleep per night to allow your eyes to rest and rejuvenate.
• Create a bedtime routine that minimises screen exposure an hour before sleep.