The Basics of Healthy Eye Care

Hey Everyone!

If you’re anything like me, you spend a LOT of time in front of screens. I do my work at home on a desktop, use a laptop during the day at school, and, of course, I have my phone with me 24/7. Phones, tablets, computers and televisions all occupy a tremendous amount of our generation’s time. In fact, Safety + Health Magazine reports that young adults are spending about 96 hours per week in front of screens. Whether it's for school, work, or just for fun, our eyes take a beating every day. It’s super important for us to start taking care of our eyes now, so we don’t run into problems later on in life. 

Understanding the biology of our eyes can help us take better care of them. Here are some tips and explanations to keep your eyes healthy and strong!

Part 1: Understanding the Impact of Screen Time

We all know that screens are a big part of our lives. Whether we’re scrolling through TikTok, binge-watching Netflix, cramming for exams, or preparing a big presentation, we spend a lot of time staring at screens. But did you know that too much screen time can lead to something called "digital eye strain" or "computer vision syndrome"? According to Harvard Health, digital eye strain can cause discomfort, blurred vision, and even headaches.

The Biology Behind Digital Eye Strain: Our eyes are constantly working to adjust focus when we use digital devices. The ciliary muscles inside our eyes, which help our lenses change shape to focus on objects at different distances, get strained with prolonged screen use. We also blink less often when we look at screens, which can lead to dryness because blinking is essential for spreading a fresh layer of tears over the eyes. 

So What Can You Do?

I often don’t have a choice about logging a lot of hours in front of screens, but here are a few things that I've been doing to reduce eye strain:

• Follow the 20-20-20 Rule: Every 20 minutes, take a 20-second break and look at something 20 feet away. This allows your ciliary muscles to relax and prevents them from becoming overworked.

• Adjust Your Screen Settings: Make sure the brightness of your screen matches the lighting around you. A screen that is too bright or too dim can cause your pupils to constantly adjust, leading to eye strain. Increasing text size can also reduce the need for your eyes to strain to see small details.

• Keep Your Eyes Lubricated: There are a number of ways you can add a little extra lubrication to your eyes if you need to. Talk to your doctor about using artificial tears or gels that can help your eyes feel refreshed. Also if you live in an area that gets cold and dry during the winter months, you might want to get a portable humidifier to make sure there is enough moisture in the air in your home or office. 

For more tips on managing screen time, check out this guide from the American Optometric Association

Part 2: Nutrition for Eye Health

What you eat affects your eyes, too! Just like the rest of your body, your eyes need certain nutrients to stay healthy. Unsurprisingly, chips, sodas and sugary snacks don’t do anything to help, but fortunately, foods rich in vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids can help keep your eyes in top shape. According to the American Academy of Ophthalmology these nutrients help prevent age-related vision problems like macular degeneration and cataracts.

The Biology Behind Nutrients and Eye Health: Your retinas are exposed to a lot of light and oxygen every day, which can lead to the formation of harmful free radicals, which are molecules that can damage your cells. Antioxidants like vitamins C and E help neutralize these free radicals, protecting the eyes from damage. Omega-3 fatty acids are a component of the cell membranes in the retina, promoting retinal health and reducing inflammation. Lutein and zeaxanthin, found in high concentrations in the macula (a part of the retina responsible for sharp central vision), help filter harmful blue light and protect the eye tissues.

Eye-Friendly Foods:

• Leafy Greens: Spinach, kale, and collard greens are packed with lutein and zeaxanthin, which are antioxidants that help protect your eyes from harmful light exposure and maintain healthy cells in your eyes.

• Fish: Salmon, tuna, and other oily fish are rich in omega-3 fatty acids, which support the structural integrity of retinal cells and help prevent dry eyes.

• Nuts and Seeds: Almonds, sunflower seeds, and walnuts are great sources of vitamin E, which can help protect your eyes from oxidative stress and damage.

If you want to learn more about diet and eye health, check out this article from the Mayo Clinic. I’ll also be talking much more about the importance of nutrition in other blogs down the road. 

Part 3: Protective Measures and Regular Check-ups

Finally, don’t forget the importance of protection and regular eye check-ups. Whether you're out in the sun or playing sports, taking simple steps can prevent long-term damage.

The Biology Behind Eye Protection:

Your eyes are made up of delicate tissues that can be damaged easily by environmental factors like UV light and physical injuries. The cornea, lens, and retina are particularly vulnerable to UV damage, which can cause cataracts and increase the risk of macular degeneration. So let's take a look at some of the ways we can shield our precious eyes.

Simple Protective Measures:

• Sunglasses: Just like you wouldn’t go outside without sunscreen, don’t go out without sunglasses! In addition to protecting your eyes, sunglasses come in so many styles now, that they don't have to be an inconvenience as you can just work them into your outfit. The Environmental Working Group  recommends choosing sunglasses that block 92-100% of UVA and UVB rays to protect your eyes from harmful sun exposure, which can increase the risk of cataracts and macular degeneration over time.

• Use Protective Eyewear: If you’re into sports, make sure you’re wearing the right gear. A lot of eye injuries happen because people don’t use protective eyewear. Sports goggles and other protective gear can help shield your eyes from debris and prevent serious injuries.

Regular Eye Exams:

Getting regular eye exams is crucial, even if you think your vision is perfect. Eye exams can catch issues early before they become major problems. The American Academy of Ophthalmology  suggests that, for people under 40 years old, you should have your eyes checked every two to four years. And if you wear glasses or contacts, regularly check to make sure your prescription is up to date. Regular eye exams can help detect early signs of diseases like glaucoma, which can lead to vision loss if not treated.

The Most Important Thing You Can Do for Eye Health is...

TAKING A BREAK! For Gen Z, taking breaks from screens is the most important step to maintaining good eye health. The 20-20-20 rule is a great habit to develop, and can help relieve some of the constant stress that our eyes deal with. Over time, this can help prevent the onset of digital eye strain, which is becoming increasingly common in our generation.

Final Thoughts

Taking care of your eyes is so important, especially for those of us who spend so much time on our screens. By understanding the biology behind why these practices are necessary and following these tips, you can keep your eyes healthy and sharp for years to come. Remember, your eyes are just as important as the rest of your body, so treat them well!

Be well!