How to protect your eyes?

Our eyes are constantly solicited and undergo multiple stresses. Over time, these attacks weaken them and can affect vision. Our advice to keep them healthy for as long as possible.

Puffy, watery, itchy eyes… « To calm these symptoms, you must empty a dosette of saline solution morning and evening in each eye », advises Dr. Esther Blumen-Ohana. In case of allergy, the doctor advises surrounding an ice cube with a sterile compress and passing it over his eye to reduce theinflammation. If this is not enough, antiallergic eye drops are sold without a prescription in pharmacies.

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

Prevention, mast cell anti-degranulants (based on cromogly-cate, lodoxamide, nedocromil, etc.) protect the eye. Their effect not exceeding 4 hours, they must be instilled 3 to 6 times a day (Opticron, Cooper laboratory, 24 single doses, around €4; Naabak, Théa laboratory, 36 single doses, around €5).

The more time we spend on screens, the more our eyes get tired and dry, because we blink less often. In addition, we overwork 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 smartphones or activate the night mode,” suggests researcher Cécile Delcourt.

Prefer lighting varying between 200 and 300 lux for office activity, and 500 lux if your activity requires attention to detail. As this data is not indicated on the label of the bulbs, it must be converted into lumens. Simply 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 is generally caused by the obstruction of the glands located at the root of the eyelashes. It is recommended to instill a few drops of physiological serum from the first tingling. If the discomfort persists, opt for artificial tearss more moisturizing in single-dose format without preservatives, available without a prescription in pharmacies.

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

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

Massage your eyelids every two days: put a heating mask on your eyes for 10 minutes then press the upper eyelid from top to bottom and the lower eyelid from bottom to top, 10 times. “An essential gesture because the particles of makeup 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.

It may seem surprising, but take care of your eyes also goes through the plate. « As part of the Alienor study, we have shown that consuming at least 500 mg/day of omega-3 can reduce the risk of age-related macular degeneration (AMD) by 40%, » says Cécile Delcourt. , epidemiologist. We find this quantity omega-3 in a salmon steak, a sea bass fillet, 100 g of sardines or 2 hard-boiled eggs. It is therefore suggested to eat at least 2 servings of fish and up to 8 eggs per week. A tablespoon of walnut, rapeseed or linseed oil is added daily.

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.

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

Cocktails of vitamins, lutein and zeaxanthin slow the progression of AMD. Specialists advise 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 daily. No supplement contains such doses. But they complete a balanced diet rich in good nutrients like vitamins. Smokers should avoid products containing beta carotenebecause the latter promotes lung cancer.

They provide omega-3 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.

Even moderate physical activity contributes to the eye disease prevention (AMD, glaucoma, diabetic retinopathy…). Certain sports, including walking and cycling, slow down their development by reducing ocular pressure, and protect the microvessels.

In Taiwan, schools have adjusted their schedules so that children can play outside for at least 2 hours a day. The goal? Enjoy the day light 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 outside also encourages children to use distance vision more and to abandon near vision, which is overstressed by screens and suspected of promoting myopia.

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

By soliciting the six eye muscles, this eye gym reduces screen-related eye fatigue. « It relaxes the muscles responsible for near vision and strengthens those of far vision », deciphers Isabelle Ramuz-VanDamme, orthoptist specializing in visual ergonomics. Here are examples of exercises to do for 5 to 10 minutes, every day, at any time of the day.

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

Without moving your head, follow the tip of a pencil located about 40 cm from your eyes. While inhaling, move the pencil to the right, pause and exhale. Bring the pencil back to the center while inhaling and pause again to exhale. Do the same to the left, then diagonally from right to left then from left to right.

Sitting, extend your arm in front of you, thumbs up. Bring it closer to the nose while exhaling, then away it while inhaling deeply while staring at it. About 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.